One of the easiest tricks I found to stop eating is to have a piece of gum after I've had a serving size. It stops me from craving, plus you can't eat food as long as you are chewing it. If I still want more 15 minutes later, I know it's because I'm legitimately hungry and I can go get more.
Fitness Minutes: (221,990)
21,711 11/12/12 1:30 P
If you find yourself mindless eating, I agree, put the bag or box away. Only take out a small portion so that you aren't tempted to keep eating out of the bag.
If you're eating too many chips, buy the single serving bags instead of the big bag even if the big bag is on sale. it's okay to have a treat once in a while, but you do have to be mindful of those portions.
One thing to consider is this, are you eating enough ? Perhaps one reason you may be mindless nibbling is because you're not eating enough at meals. Are you eating a healthy breakfast or lunch ? Are you eating any snacks ? Spark People does consider snacks part of a healthy lifestyle. If you feel hungry and need a mid afternoon pick me up, have a piece of fruit or two. Do you have any fruit ? If not, go out and buy whatever is on sale. Have an apple when you feel hungry. have more than one. Keep eating until you feel sated. I have yet to meet the person who could binge eat apples.
And if you do find you mindless eat junk, then get the junk out of the house. Out of sight. Out of mind. If it's not there to eat, you won't eat it. Exchange it for healthier treats like fruit, nuts, even microwave popcorn.
Losing weight isn't about self control or will power. It's about making better (not perfect) choices.
I find it helps to always measure out what I am going to eat, even if it's a snack, and NEVER eat directly out of the bag or box.
I'm really good at mindless eating, so I interrupt it by measuring it out. If I want to snack on pretzels, I measure out one serving onto a plate or napkin, put the pretzels back away in the cupboard, and then I eat in the dining room and not in front of the computer or the TV, and not while reading either. That way I am focused on the food, and I don't go into that weird mindless "If I don't think about it it doesn't go to my hips" headspace that causes me to overeat even on healthy food.
Fitness Minutes: (34,325)
22,426 11/12/12 2:56 A
As mentioned, pre-planning can help a lot. Have some healthy 'go to' snacks in little snap-lock bags so that when you go to the fridge, they are there, ready to nibble on. Things like celery, carrot or cucumber sticks, or capsicum are ideal. Have some little dips of hummus, cottage cheese or beans pureed for a bit of extra protein to go with it and give it more flavour/texture. Cherry Tomatoes, fruit - fresh or a small amount of dried - and a few nuts are good too. Until you get a handle on healthier, more mindful eating, try to keep processed stuff at a very minimum in the house - or get rid of it. It you haven't got it, then while you are in the house at least, you can't eat it.
I am wondering if you have just started this journey?? If so, then you are best to start off with baby steps - changing only one or two things to start with, and only when your body/mind is used to the changes, add something else to the mix. It might be something as simple as reducing soda/juice and increasing water, as you also increase your mobilization in a day. Play with your Nutrition Tracker and familiarize yourself with it. I weigh all of my food for increased accuracy and enter it in there. I can tell you that a lot of people are blown away to discover just how much they have eaten and the junk that has mindlessly gone down the hatch. it might be the eye-opener that you need to watch what you eat.
I bulk cook heaps of soups/casseroles etc., and containerize them in single serves. This helps a lot too, because sometimes if you are tired, it is a lot easier to have a bit of this and a bit of that, and it isn't particularly healthy, and is often also laden with calories and unhealthy fats.
Have you tried the Spark People App? I find it helps to quickly add.
Also, I preplan/pretrack my meals .... sometimes right before I eat. I always preplan before going out to eat...
I know thats a pain but you will get to the point where you dont have to think about the things you eat most often ... youll know how many calories/carbs/whatever you count is in that food.
I, also, find when I dont make any foods "treats" or "off limits" I can find ways to work them in easier ... I also choose what I eat ... random snacking on food thats eh?! No way! Having a delicious homemade cupcake at my kids birthday that I lovingly prepared and know tastes divine? Absolutely ... but just one. And I track it ...
Good luck :)
Fitness Minutes: (0)
1 11/11/12 5:27 P
i either forget or dont realize what im eatting :( and then feel bad afterwards. how do i make myself make better choices?
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