Corissac11, As they say been there done that! Which one of us at spark can not say that! Fortunately for me I have a built in spark buddy. My sister Thoms1. If at all possible I would recommend getting a buddy. Someone you can confide in or maybe a shrink? I had to do that before I Becky joined me on this journey. It helped me tremendously! Try daily journaling writing down your most deepest darkest or brightest thoughts. When I eat mindlessly it is usually because I am trying to push down those feelings that want to bubble up. Just so I don't have to deal with them. Those feelings are really nothing to be afraid of. That I learned from my counselor. I had to do a lot of thinking and writing to figure out what was going on with me. Good luck with this. Also remember to log your nutrition and fitness daily. Be truthful with yourself. I see you have those trackers set to public! That is a good thing. From some of you entries it looked like you were not eating enough calories to sustain your body. What do I know! I have only lost 166 lbs. Fight the good fight my dear!
6/26/14 2:43 P
Hi, there are some great tips here. Another one is to brush your teeth when you feel a hunger attack coming on. The fresh, minty taste curbs my cravings and I enjoy the feeling of a nice clean mouth.
Fitness Minutes: (340)
6/26/14 10:58 A
When I've eaten my planned calories for the day but still get those evening craves, what worked for me is distraction.
1) Drink water. Our bodies often feel the sensation of hunger when, in fact, we need more hydration. Drink a glass of water and wait at least 20 minutes, then review if it's real hunger or if it's miraculously passed.
2) If I know I'm not hungry but am just in munchie-mode, I do something else when I catch myself in the act of grazing. Wipe down a counter, clean the glass on the front of the stove, straighten the Tupperware cabinet that has an unfortunate habit of getting disheveled if I find that I've mindlessly wandered into the kitchen. Then go do something else in another room that will keep me there for at least 20 minutes. Then decide if I'm really hungry.
3) Exercise! If you normally go hunt a snack during commercial breaks, get up and jog in place or do a few of your strength training exercises instead. The show will come back on, and your snack hunt window has passed.
4) Hope on Sparkpeople or some other site and read an article on some subject you find interesting. Look up different vitamins you may or may not be low on, and foods that you can include on your next shopping trip to up those numbers. Read about exercises you can do to alleviate whatever ache you might commonly experience. Learn about the benefits of good rest.
5) Meditate. This is a new one for me, but it's so refreshing and rejuvenating. Close your eyes and turn your thoughts inward. Reward yourself for the good progress you've made, and the positive choices made to that point. Reflect on how far you've come; even if you've only been at it one day, think of how yesterday you were making such careless choices but today you carefully considered your goals and how to get there. Basically, do a mental pat on the back, but make it an intentional few minutes of consideration and self-pride.
If, after all that, I still feel hungry... Well, it's probably hunger and I need to eat something. I USUALLY choose an option that will do minimal damage to my ultimate goal of a healthier me, and make sure that something includes a healthy dose of protein, healthy fat, and/or fiber, but also a bit of quick carbs since my immediate hunger needs address. (Protein, fat, and fiber are slow to process so they'll keep you full longer so you won't go snacking again in an hour, but may not address that immediate need. Carbs are processed quickly so they'll kick that hunger now.) An ounce of cheese with a bunch of grapes, or half a turkey sandwich on a carby bread, or similar. The key word, though, is usually. Sometimes, I do make a poor choice. Hey, we all do. Stuff happens. Track it and move on. So long as it's not an every-day or every-week event, it's not going to break down an otherwise perfectly good plan.
Also, try to track those feelings in a journal. See if there's a trend. Do you do it when you've had a very stressful day? Do you do it around a certain time in your hormone cycle? (It's extremely common for women to get righteous cases of the munchies around that TOM.) If you spot a trend, try to address the primary cause; work on relaxation techniques to reduce stress. Plan a bit of calorie cycling around TOM to allow for slightly higher calorie days and work on your menu so you can squeeze more quantity out of those calories during that time.
Hopefully something in there helps! YMMV but it's what keeps me from doing the damage in the kitchen that I used to do without a second thought.
Edited by: KASTRA at: 6/18/2014 (17:47)
Fitness Minutes: (7,785)
6/17/14 6:09 P
This has been me for the last few days. I'm trying to distract myself and avoid the kitchen at all costs. When that doesn't work, I've been reaching for fruit.
My best suggestions if you're dealing with binge eating:
* Begin by trying to train yourself to eat at regular times. 3 meals and 2 or 3 snacks per day. * Make sure to get in healthy foods (lots of vegetables! and fruit) and ENOUGH calories. If you 'normalize' your eating like this your body and mind have a 'basis' to start from. * Do your best to eat at least one bite of your 3 meals with full attention. Chew it very well, taste it with awareness. * Try to do just 10 minutes of exercise (can be walking) per day. It will help you get used to the idea of 'I'm someone who eercises daily' and that will help you to do more exercise in the longer run. In the beginning, just 10 minutes is a very good accomplishment. * Join the "Living Binge Free" spark team and the "Eat when Hungry, Stop at Enough; Be a Normal Eater" team.
To unlearn binge eating you need this kind of simple guidelines to hold on to. These are simple guidelines but 'simple' does not really mean 'easy'!
Edited by: CHRISTINA-TODAY at: 6/17/2014 (16:31)
Fitness Minutes: (143,513)
6/17/14 11:00 A
I agree with not having junk food in the house. Also, sometimes I use exercise to get me away from food. I cannot eat when I am at the gym or playing tennis.
6/16/14 6:36 P
The only thing that worked for me was having no junk food in the house.
I don't feel bad if I'm having one of those days - but what I "binged" on was 2 apples and big plateful of roasted cauliflower....
Fitness Minutes: (13,060)
6/16/14 6:09 P
I have days like this too. I'm not hungry and the only way I can explain it is that I'm craving something I just don't know what it is so I nibble it seems like EVERYTHING. I wish I knew the answer to this. I've tried most of the tricks such as nibbling on veggies and drinking water but nothing seems to work for me when I get this way. If anyone has any other suggestions I'd be more than willing to try them out. :)
Fitness Minutes: (30)
6/16/14 8:34 A
I can relate, we have to do domething to take our minds off eating. But what???
6/16/14 8:19 A
I understand a how you are feeling. Many years ago, I joined a group called TOPS which was a weight loss support group. I had done so well with my weight loss that they awarded me, "Queen of my weight class." I was celebrated at a state event and received lots of positives. Over the years when I have felt out of control, I have eaten to feel better. I can no longer say that I am a TOPS queen. I feel like not only have I let myself down, but that I have let others down too. The only thing I am trying to do right now is to understand that I have to take this one minute, one hour, one day at a time. I can't change the past, but I can change the present. You can do it- I know you can. We can do it together.
Fitness Minutes: (289)
6/15/14 8:48 P
I am like this :( I eat just because it's there not hungry at all! I don't know how to stop either!
Fitness Minutes: (287,183)
6/13/14 1:23 P
Welcome to Spark People !
No matter how bad things seem, there is always HOPE. As the old song goes,"accentuate the positive and eliminate the negative". Give yourself credit for all the positive things you do for yourself and don't beat yourself up because you're not perfect. You don't have to be perfect to be healthy.
I give all new members one piece of advice and it's this,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction. Every little bit does make a difference.
Have you ever talked to your doctor about your issues with food ? When is the last time you had a physical ? The journey towards good health should always include regular physical exams. And that's what I'm going to recommend to you. I'm going to encourage you to make an appointment with your doctor to get a full physical. When you're there, talk to them about your food issues. Your doctor can refer to a therapist who can help you workout your issues.
Because if you don't address the issues you're having, every time you lose weight, you will end up regaining it. If there is an emotional component to why you eat the way you do, then you must get professional help. Don't be afraid to talk to your doctor. A good therapist really can help.
For now, start with some simple changes, don't try to do everything at once or you will end up frustrated. take baby steps literally and figuratively. Another thing to do is read and respond to some of the threads. Many of the questions you have may have already been asked. Read those replies. Those will help too.
Fitness Minutes: (45)
6/13/14 1:07 P
I feel like something is wrong with me, I am at my highest weight ever and this is after losing 26 pounds only 6 months ago. I did a weight loss challenge at work and after it ended I stopped working out and started eating anything in my path. I secretly eat, hiding in my office with the door shut, hiding food from the kids at home and eat when they go to bed. I feel like I am completely out of control. I am also feeling like I am consumed with trying to find the next fast fix. I am tired and almost feeling depressed about it. Now i'm embarrassed because i've put the weight back on and I know everyone is watching. It has gotten so bad that I have contemplated just gaining another 20lbs so I would qualify for gastric sleeve or lap band. How desperate is that. At this point I need to lose 50pound just to get to a weight that I would feel good in my own skin. I haven't seen that number in 20 years yet I have lost about 500 pounds over the same 20 yrs. No joke I have lost and gained about 500 pounds over 20 yrs if I add it all up. Talk about major yo yo dieting. I have clothes in my closet ranging from size 6 to size 16. So sad because everyone thinks I have it all together and I feel like I am spiraling out of control. I haven't cried yet but getting pretty close. Well if you read this, Thank you I feel a little better already
Fitness Minutes: (17,198)
9/8/13 11:29 A
There are some Spark Teams for Mindful Eating which you may find helpful. You can do it!
I am going through that right now. I took a break to reach out. I am sticking with all healthy, non fat foods so I am filling up on veggies and fruit. I realize that I can make anything a binge. Yes, even fruit and veggies... how UNfun is that!? Right now I have broccli in the microwave. I should be full but I keep filling the tank.... errrrrr....
You can do it J Bowman! Keep at it and don't give up! Happy sparking and have a strong Saturday!
Fitness Minutes: (26)
9/6/13 8:40 P
I am new here. I think about loosing weight on a daily basis, but never put forth the effort. I too am an over eater. Even though I am full I will still eat if I am not finished with my meal. I like they weigh food taste and just can't help myself. Hopefully this program can help me get motivated to lose this much unwanted weight.
The fact that you are on here....looking for help and information is a good thing.....Keep reading, sparking, exercising,etc.....You are gaining new information here that will help you with emotional eating/binging. Stay the course,putting one step in front of you each day.....You CAN do it! Best wishes on your journey.
Fitness Minutes: (2,098)
9/5/13 2:50 A
Thank you for posting this. Today was THAT day for me. I over ate and I felt bad while I was doing it. Now I just need to forgive myself and let tomorrow be another day.
Fitness Minutes: (59,741)
9/4/13 5:00 P
This has been happening to me recently. My stomach isn't hungry, but my mouth feels like eating-eating-eating!!!!!!!!! I hate it. It's like I HAVE to eat. I try to distract myself with other things, but my mind is always saying, 'when I am done with this run/shower/gardening/phone call/book I am going to eat that dehydrated fruit!' Then I have spoiled my calories for the day with the binge and want to throw up. I am seeing a therapist for emotional eating, but it is not a quick fix and I'm afraid of getting enormous before I get a handle on whatever the problem is.
Fitness Minutes: (4,770)
9/2/13 5:45 P
I can so relate. At night I get so hungry that I eat and don't keep my food choices in line with what is best for me.
Fitness Minutes: (287,183)
9/2/13 2:46 P
I think every single member of spark (me included) has had to deal with the hungry horrors. What to do ? Try to make healthier choices if you can, but don't beat yourself up if you end up over doing it. We all have days like this. As long as it doesn't happen every single day, you'll be okay. If it does ? You need to take a closer look at what you've been eating.
One reason some people starting over eating is because they didn't eat enough. Many women in an effort to be "good" tend to drastically cut their calories. What happens when they eat too little in the morning is that they end up eating too much by the afternoon. So, do make sure you're eating healthy foods that nourish your body. And take a close look at the foods you've been eating today. Were they high in fiber ? Try to make sure you're eating plenty of high fiber foods. Foods that are high in fiber help keep us full for longer.
Did you eat a little too much sugar ? Some times when we have a small treat, the sugar rush causes us to crave more. It's a vicious cycle. Eat more sugar and you crave more sugar.
Mostly, be kind to yourself as you would to others. You ate the food. You log the food. You move one. Later today or tomorrow, you do your best to try to eat more mindfully.
Fitness Minutes: (72,557)
9/2/13 2:41 P
of course, lots of people are the same way.
you CAN stop eating... but it's hard.
a couple of things are happening; your "full" signals (leptin is the chemical that helps you know when you are full) may be out of whack due to medical reasons, certain foods (like artificial sweeteners, they say), or just eating too fast. you might want to get that checked out if you literally feel like you aren't ever getting that feeling of being full...
much more likely is that it is emotional eating, and you are just seeking the sensation of food to "fill up" an empty-feeling place inside you. this is totally normal! in fact, sadly, it seems to sort of be the human condition... what we need to learn is to fill that with other things... activities, calling a friend or family member, volunteering our time to help others, etc.
best of luck to you on this journey!
Fitness Minutes: (1,657)
9/2/13 2:37 P
I just cannot stop eating. While I eat I am saying I am full or I should be eating something different but my hands and mouth are missing the memo. Can anyone else relate?
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