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WADINGMOOSE Posts: 1,044
7/15/13 10:50 A

I agree with Russell - planning has absolutely helped me.

In the morning, I log into SP and I enter my planned meals and snacks. Then I adjust accordingly - today, my tuna salad is on one piece of whole grain bread rather than two to allow for the creamer I put in my coffee to start the day.

I know when I start thinking I need to eat that I don't have the calorie room and that I've already filled my day with healthy meals and snacks.

However, I don't like to be starving because that sets me up to eat too much later, so if I am truly hungry, I'll try to have an additional snack of fruit/veg to help fill the gap, but often I'm not truly hungry.

Knowing why you eat is a HUGE step towards solving the issues. I'll probably always be an emotional eater and I'll always eat chips if they're there so I have to do my best to avoid those things.

CBLENS SparkPoints: (47,463)
Fitness Minutes: (16,557)
Posts: 1,220
7/15/13 9:06 A

very true.

RUSSELL_40 Posts: 16,826
7/15/13 2:33 A

This really boils down to planning your life out.

You won't be bored 2) if you have something to do, and that is because we have too much time on our hands, which we could use to cook all of our meals, and exercise. Exercise would actually help us with being tired 6). Planning your meals, and knowing beforehand exactly what you are going to eat to the calorie, prevents 3),4),8)and 9). Even if food is there,free, and someone is pushing the food, it isn't on your plan. It is easier to stick to your plan, if you actually have one. Many people fill out their trackers at the end of the day, instead of in advance. You need to control your environment. Tell food pushers to get lost, make sure you eat on a schedule, so you aren't hungry, and tempted to cheat. You should already be full, and not tempted by more food.

7),10) are kind of confusing. I eat because it is time to eat at every meal. This isn't a reason to overeat, it is a reason to eat what you planned. Skipping a meal if not hungry isn't right either, and if you just stick to your plan, you will be able to eat everything on your plate at the scheduled times, and feel full, and have no cravings. You are supposed to clean your plate, because nothing extra should be on it. If you don't clean your plate, then you would be undereating.

5) you can't do anything about, and 1) I have no idea. I'm guessing this is mental, so these are not things you can "plan ". These are just going to happen.

The others though are from a lack of planning. If you have time on your hands, are hungry, leave your meals up to chance, then these things will happen to you. All except for 1), and 5) can be prevented with planning though. Making nutritional decisions when hungry, is never a good idea. Start pre-planning, and in 3 weeks, it will become habit.

Our health seems to be less important to us than almost anything else. Think of your car, or job, and how much you do to control everything about those, compared to your eating. You schedule maintenance, show up to work on a schedule etc., because you need to have your car working, and a job to pay your bills. Your health is so much more important, but we leave something like lunch, or exercise up in the air. Then we eat whatever is lying about the room at work, and then skip exercise because we are tired, which is usually because of the poor food selections you ate. Treat health like a job, because you need it far more than a certain job, or a car.

MEGAPEEJ Posts: 732
7/14/13 4:31 P

One of the best questions I've learned to ask myself is "am I hungry?" because I was absolutely eating for reasons that had nothing to do with hunger. It also helped me to remember that there's always plenty of food, and there's almost nothing that I couldn't get later if I wanted it.

CORTNEY-LEE SparkPoints: (54,658)
Fitness Minutes: (49,284)
Posts: 3,155
7/14/13 1:24 P

That was a great article!

DIETITIANBECKY Posts: 26,687
7/14/13 1:07 P

I think it is also important to remember that it happens to many people. It is part of life. However, if the frequency of emotional eating is getting in the way of your health goals, then taking control, becoming more aware, setting up more structure can be very beneficial

Becky
SP Registered Dietitian Nutritionist

LDAVENPOR4 SparkPoints: (25,521)
Fitness Minutes: (5,577)
Posts: 437
7/14/13 1:00 P

I'm definitely an emotional eater. Tracking helps tremendously. It helps make me feel accountable to myself. I'm going to remember those acronyms too. They sound like great HELP to HALT!

TWUJEW Posts: 183
7/14/13 12:42 P

As an emotional eater, I tend to do all of those. Something that has helped me are the acronyms HALT and HELP.

Hungry? Angry? Lonely? Tired?
or
Hungry? Emotional? Lonely? Procrastinating? (I used this one more during university...)

{Edit: I went back and looked at my blog post where I initially used the HELP acronym, and the first H is actually Hydrated. Another reason we eat rather than doing what our body truly wants us to do.}

Edited by: TWUJEW at: 7/15/2013 (11:46)
XXICYLADYXX Posts: 92
7/14/13 12:30 P

10 Reasons You Eat When You're Not Actually Hungry
http://www.sparkpeople.com/resource/nutr
ition_articles.asp?id=1660

1) To cope
2) out of boredom
3) because others are eating
4) because food is there
5) special occasion
6) because you're tired
7) because its time to eat (even if you aren't hungry)
8) its free
9) food pushers
10) clean your plate syndrome

I do all of those and I'm aware of it but not always able to resist them. I started a new process of really trying to feel when my body is hungry and not just eating because it's time or because I have calories in the bank to spend. Hopefully this helps to control some of these reasons I eat :/ because life is never not going to have stress, boredom, and exhaustion or people eating around you.

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