Fitness Minutes: (2,155)
1,320 8/24/13 8:35 P
Honey, assumign what you said at the beginning of your last post is literally true in every word -- it's going to take a while. When you go from eating 1000 calories at a sitting to eating less than half of that, it just doesn't fill you up at first the way you need it to, I don't care how high-quality the food is. I dont know about "absolutely starving" and "half an hour later", but 'still hungry" or "hungry again after an hour" -- yes, definitely. This is one reason that SP recommends baby steps, and not making too many changes too quickly; it's often easier on people both mentally and physically.
All of that said, I'm not one of those people on whom it would have been easier to do it that way. I did it very abruptly, and I was in fact very hungry very often for an extended period of time while my body adjusted. For me it lasted about six weeks. The good news is that if you can stay consistent, and keep on with healthy foods that don't just compound the problem, and eat enough (that is, calorie deficit, but not too much of one), that feeling does go away eventually.
Azul, Do you have a personal problem with Honey? I don't post much on the boards, but I do real a lot and keep up with the threads. Lately I have seen you post the same negative comments towards the OP on several different posts. I understand you may not agree with the approach she is taking towards weight loss, but posting the same negative responses is not at all helpful or effective. I'm not trying to be rude, but it comes across as very petty and somewhat childish. Maybe, your advice would be best used elsewhere? No offense is intended here, just trying to give you another perspective on how it appears to the reader.
Fitness Minutes: (74,443)
3,293 8/16/13 5:13 P
The problem is not that you are eating in front of the TV/computer, the problem is that you are eating junk that is not filling.
I eat probably 80% of my meals in front of the computer. I also sit in front of my computer working all day long. None of these things cause me to overeat, to eat too fast or to eat in a distracted way.
Stop looking for excuses and eat good, real food. If you can do that with consistency (including enough protein, fiber and liquid) you will not be hungry.
I do the same a few of you have said. I portion out and prepare my plate and take it to the table. I do watch tv while I eat, but I pay attention to enjoying my meal because I know I'm not going back for more and I don't want to eat later because I "forgot" what I ate! The one thing I won't do, is talk on the phone while eating. If someone calls, I'll ask "can I call you back, I'm in the middle of dinner." Conscious eating is too important to me.
I eat a full, 300-500 calorie meal full of veggies, healthy fat, and lean protein in about 5 minutes, drink a 24 oz glass of water and half an hour later I am STARVING- as if I hadn't eaten anything. My dinner could be 4-6 oz of salmon cooked in a teaspoon of coconut oil with a bag of steamed broccoli drizzled with a teaspoon of chipotle olive oil, and I'll still be ready for another meal half an hour after eating.
Yet, there have been times where I've put my spoon down in between eating bites of yogurt- like when I had no lunch break and had to eat lunch in between rubbing backs of sleeping toddlers. The amount of food hadn't changed, but I wasn't STARVING half an hour after eating. That's why I'm considering that eating too fast may be contributing to MY personal hunger levels.
I'm not saying I'll never be able to sit in front of the TV and be distracted while eating, but I do think that I need to slow down while I am eating overall. Perhaps reading in between bites will help get me into the habit of slowing down and enjoying my food.
I do flavor my food. I use chipotle infused olive oil on veggies and eggs. I use extra sharp cheese, but that doesn't seem to be an issue. The ONLY thing that seems to help me as far as flavor goes is really hot food. I definitely eat less of that, but it's difficult to find the balance between heat and losing flavor. I had a wrap once that was SO hot it had no flavor- it just hurt. My friend and I had to go out for Tums after eating it. I definitely can increase the spice in my food a little- I just need to find a way to keep things hot enough without losing flavor and being in too much pain (both while eating and within a day or two afterwards.. if you know what I mean...)
One thing that you might want to consider is trying things to discover if there are any cues that your body "needs" in order for you to feel satisfied.
I've found that the more bland the food is, the more I want to eat. Apparently my taste buds take over and I'm not satisfied until I've had a punch of strong flavour. I've taken to having a couple of tablespoons of a strongly flavoured sauce with either my meat or my veg (a sharp cheese sauce loaded with garlic, or a sweet and sour loaded with ginger, or a splash of balsamic vinegar and a load of nutmeg and cinnamon). I don't need much, but it has made a massive difference in how satisfied I am at the end of the meal.
When I'm eating at someone else's house and they don't use strong flavours, I'm always prepared with my little espresso maker (and we always have fun mixing up espressos and lattes for everyone), since that is a strong enough flavour for my body to accept that I'm done.
I'd guess that this is a very individual thing, but you might want to do some experimenting to see if there is something that signals "done" to your body.
I don't really see "distracted eating" as a problem per se. If you portion out your food and eat it while doing something else that's fine as far as I am concerned. I am always doing more than one thing at a time. If you're mindless eating the whole bag of chips because you're distracted then it is a problem.
I live alone so I enjoy a little distraction while I'm eating...it makes the meal more enjoyable.
My earliest years in school are terrible. I went to a catholic school run by nuns who made us sit and eat our lunch in silence. The idea was to get the kids to eat and then play in the school yard. warped.
Well, "eating fast" shouldn't contribute to being hungry. Yes, it takes some time for your brain to register that your stomach is full, so when you eat fast *and there is more food easily available* it's really easy to just keep taking more, eating more, and consume quite a bit more than you needed, before your brain ever gets the "full" signal. That's why it's often said, if you just ate and you still feel hungry - WAIT 20 MINUTES.
So if you eat in 5-10 minutes (sounds like a normal amount of time to consume a meal to me), no biggie. Just don't go back for more.
If you are finding yourself hungry between meals, you need to look at the quantity and quality of what you are eating. You can determine if the quantity is sufficient by looking at the scale over a period of time - if you are maintaining, gaining, or losing extremely slowly, then you ARE getting enough food. So that means you need to look at the quality/composition of your diet. Less refined carbs and more protein tends to help with hunger. Once the composition of your diet is in order, the last thing to look at is your tolerance level for "discomfort." It isn't always the most pleasurable feeling physically to say "no" to food when you are feeling a little peckish, or outright hungry - but sometimes it's just, necessary. It isn't always the most pleasurable feeling psychologically to say "no" to food that you want, or eating situations that you want to be in (i.e. partaking in birthday cake, or a dinner out with friends). But sometimes it is necessary. Well. It's never *necessary* - you can always make the choice to eat more with the consequence of losing more slowly or not at all. That IS always an option. And I'm not saying that sarcastically. It's true. There are worse things in the world than carrying a few extra pounds (not that the media will let us believe it, mind you).
Bunny- I do measure and portion out my food, but I tend to eat too fast. Years of "practicing" how to get my money's worth at buffets and having a guy as a best friend has done that to me. When eating out, we've devoured a slice of cake in less than 3 minutes- barely taking time to breathe in between bites.
If I'm distracted, I can easily eat my plateful of food in 5-10 minutes, and I'm wondering if eating so fast is contributing to being so hungry all the time. So, I need to find a way to distract myself from boredom without distracting myself completely from eating.
That gives me an idea. Perhaps, the goal for me isn't to give up distractions, but maybe just giving up eating in front of the TV or computer (though I may make an exception for snacking on veggies and some fruit while watching movies- to start at least). I'll shovel food so quickly while doing that that I often don't register what I'm eating.
But maybe reading a book on my Kindle will be a better choice. I can put my fork/spoon down and read a page in between bites. That will keep me from being bored out of my mind, but it will also give me a way to slow down while eating. The rule will be that the Kindle and fork/spoon/food are never both in my hand at the same time.
I am really trying to get more focused on what I'm eating rather than the specifics of calories. I'm working on eating more produce, whole grains, and lean protein while reducing/eliminating nitrates/nitrites, BHA/BHT, artificial colors, artificial sweeteners (which I already have), artificial colors, and other chemical additives that are in the food and food-like substances. I'm also going to start eating off smaller plates again (8.5-9 inches) unless I'm having a salad. There, I'll be ok with a larger plate. Desserts will be served in my Chobani SoHo bowls (I have two sizes), butternut squash soup will be in my 1.5 cup glass Ziploc bowl (the extra half cup is wiggle room since you don't want to fill up a bowl to the tippy top with hot soup!)
I think focusing on some measuring, eating more whole foods, and simply eating off smaller plates will make a huge difference for me. I've been operating under the idea that I'll make healthy eating a habit. TWICE I spent about 5-7 months on Weight Watchers and I did very well. I lost weight both times, but those habits never stuck. Counting calories stresses me, so I need to find something that works better for me.
I eat breakfast while surfing and sparking, most days. I don't overeat as a result of this, though, as I prepare one portion, and bring one portion to my desk. Once it's gone, it's gone.
I eat lunch at my desk, most days (because the lunch room at work is often a landmine of snack foods that are better out of sight, out of mind... so I nibble at my desk while working, then leave the building for a walk or a trip to the store during my break). This can be distracting at times, sure, as the phone will ring, clients will appear at the counter, someone will want to discuss a file, whatever. But I don't overeat as a result of this. I prepare my lunch at home in the morning, and pack it up. Once it's gone, it's gone.
I usually have someone to eat dinner with. Kitchen table dining. This actually used to be a danger zone for overeating, as I'd serve up the meals "family style" with the bowls on the table, "everyone help yourself." This invariably led me to taking seconds or picking at leftovers - right in front of my eyes, hard to resist, and sometimes you do it without really noticing what you're doing, too. So I have resolved this issue by serving dinner "restaurant style" - plating it up in the kitchen (using measuring cups and scale as required) and bringing My Dinner to the table. Once it's gone, it's gone. Yeah I *could* go back to the kitchen to dish out more, but, I rarely do. The trigger was having the bowl right there within reach. Without the visual cue, I don't think about "seconds" so often. And when I do, well, when you have to get up and walk all the way to the stove, there's time to reconsider before you absentmindedly consume something you didn't mean to.
When i'm eating dinner alone, I just follow my breakfast routine. I cook only one portion. I carry it to wherever I prefer to sit, be that the kitchen table, the computer station, the deck, or in front of the tv. And once it's gone, it's gone.
Personally, I'm not a fan of eating alone at a kitchen table either. I find that if I do that, I eat as quickly as possible to "get it over with", and end up not enjoying my meal at all.
I put my measured portions out on to a proper plate and then enjoy my meal with my book, or a game of solitaire on the computer. If I'm reading, then I take a bite, savour it, and read a page or two before taking another bite and savouring it. Same thing with the solitaire - one bite for every deal or two. I like taking the "break" from what I'm doing to really taste what I'm eating, and the reading or playing actually really slows down my eating. It's not uncommon for me to feel full before the meal is done when I do this (so I save the rest for a later snack).
To me, the idea is for eating to be "mindful", so I ignored the recommendations on the "proper" way to do that and found the method that works well for me.
Over the years, I've gotten into the habit of surfing the web, reading, or watching TV while eating, and I know I need to break that habit. However, the idea of sitting down at the tiny table in our kitchen (that we use to store fruit and veggies) alone is unbearable. It's lonely and depressing.
We don't have family dinners. The kitchen table we have barely fits one person. So, if I'm not eating out with friends, I'm eating alone. Being semi-distracted keeps me from feeling so bummed that I'm eating alone.
So, any tips? I know that being distracted is probably leading me to overeat without realizing how much until it's too late, but the idea of sitting and just focusing on my food is almost unbearable!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.