Fitness Minutes: (6,082)
505 7/19/13 5:20 P
Try just one or all of these suggestions. What works for me may not work for you but it is worth trying. 1. Track your food at the beginning of every day. Plan your breakfast, lunch, dinner & snacks before you even start eating your breakfast. By doing this you can see what your total calorie, fat, protein etc. intake will be and you can adjust your meal accordingly. Also by tracking your meals you will subconsciously know that your next meal or snack is just right around the corner. If you have these cravings at 9:30 you can say, "you know what, I have a snack scheduled at 10:00 I can wait" 2. Protein, Protein, Protein Have it with every meal & every snack 3. Water! Water! Water!
If you just can't get past the craving then choose a healthy snack, carrots, apples, melons...the list goes on & on. Good luck and stay strong
Fitness Minutes: (25,347)
86 7/19/13 4:35 P
I'm struggling with some similar issues right now. Don't give up just because you feel like you've fallen off the wagon. That's easy to say and hard to do (trust me I know) but giving up will only make you feel more defeated in the long run. You say that you know what you should be eating and what you need to do to get back on track. If you already know that and feel like you need a kickstart to get going again then something that I find has helped me get back on track is self-bribery. I know that it sounds bad but for two or three weeks I would lay out meals, exercise, scheduling, whatever it was with boundaries to stay within. If I stayed on track, at the end of the time period I would by myself the CD or whatever relativley inexpensive item was on the end of the carrot stick I had put in front of myself. The reason I found this helpful was it disciplined me to eat, exercise, ect appropriatley and at the end of three weeks it was natural to just keep going that route because I was now used to doing it. I don't recommend it long term but if you think you just need to kickstart yourself it might work for you.
Fitness Minutes: (63,702)
3,509 7/19/13 4:31 P
Start tracking your food so you know how much you're eating. Then after a few days, try to reduce your daily calories by 200 or so. Stick to that range for a few days then reduce another 200, repeat the cycle until you reach your Spark range. Gradually cut back on your calories rather then going from mega binge mode to 1500 calories overnight.
Fitness Minutes: (16,528)
749 7/19/13 4:18 P
I often find that focusing on the food is counterproductive (for me personally), because I tend to obsess over the things I cannot have. Instead, when I choose a challenging fitness goal (i.e. train for a 10k, or complete 60 days of Insanity) and focus on that, mentally I start seeing food as fuel for my workouts. I start thinking, "Eating junk will make me sluggish when I workout" instead of "I'm having a bad day, I really deserve a pint of Ben & Jerry's!"
One other thing that has worked for me: make sure you have some protein, fat and carbohydrates in every meal, eat healthy snacks between meals, and make sure you eat breakfast, lunch and dinner. This can be tricky to accomplish and stay in your calorie range, but it really helps with hunger. Also, eat a lot of fiber and drink a lot of water, as both help you feel fuller longer. These things have worked for me.
I am certainly not looking for the "easy way out" because I know there's not. I'm looking for helpful suggestions to regain control of my appetite since after months of overeating seems to have expanded my stomach/appetite.
There are a few better ways to train your body and reset your appetite than taking an appetite suppreset. After all, what will happen when you stop taking it? Here are a couple of ideas. One might work better for you than another.
1. Start small. Make easy, attainable goals. For me, my first goal was to stop adding sugar to my coffee in the morning (100 calories cut!) and to stop eating after 8pm. Even if you know all the right things and have done it right before, starting with small things will increase your endurance and encourage you to keep going.
2. Tell yourself that you aren't trying to lose weight. My first 6 weeks of making "health" goals, I decided I wasn't trying to lose weight. After 6 weeks, I had lost a couple of pounds. Because you have fewer pounds to lose, this may not happen, but them you won't be disappointed.
3. Remember failure as steps to success. When I stop my good habits, it takes me like 10 failed attempts to start again. I see each one as a chance to try again.
4. Just do it. It's okay to be hungry. It's okay to have cravings. Wait them out. They WILL go away. You don't need to eat, and you especially don't need to eat that junk food. Sometimes it is difficult, and you will feel cravings and it will take a lot of willpower, but that's okay. It doesn't have to be easy.
ANARIE has some really good suggestions below. I've been where you're at, and the best I can offer is one suggestion: Don't keep beating yourself up. It isn't helpful. Things happen, sometimes people cycle up in their weight. You're ready to move the opposite direction. If you beat yourself up too much I think it continues a cycle of overeating, feeling miserable, reaching for food to distract you, and repeating the whole miserable cycle over and over. Reaching out here on SP is a sign that you're moving in the right direction. Keep asking for support, and avoid chemical appetite suppressants.
Fitness Minutes: (0)
3 7/19/13 7:57 A
Have you heard of Emerald Essentials Foundational Nutrition? Their products are all-natural and 100% organic. They have a whey protein powder, a whole berry powder (both can be added to smoothies) and a seaweed supplement. You can find more information at Reveal Natural Health dot com. These can be a big help in reducing sugar cravings and making you want to eat healthy.
Fitness Minutes: (0)
11 7/19/13 1:09 A
Look, the answer is you need to just get your discipline in check, BUT if you're looking for an edge to get you started, you can try an ECA stack. There used to be something called Ripped Fuel, but ephedrine is illegal in the States now so you'll have to order bronkaid and take it with caffeine. It's effective and safe in moderation. Hope that helps.
Fitness Minutes: (29,741)
419 7/19/13 12:59 A
I know you're truly looking for suggestions, but it almost seems as if you're looking for a shortcut/easy way out. You need to really want to do it. If you KNOW what you should be doing in your best interest, then the key element is the DO part. Take control. Set yourself up for success and exercise self control. Think about the bad habits you've developed that made you gain those 15 lbs and plan a way to reverse it. Think about ways you can reasonably tackle the changes you need to make and do it! We can tell you what you need to do, but ultimately you have to do it for yourself. Best of luck to you!
"I'm contemplating trying an appetite suppressant pill from GNC," Do NOT do this. It is not the answer.
I find having protein and a bit of fat with every meal or snack helps me stay satisfied the longest. Ditch the simple carbs with the exception of fruit, which you would eat with a protein, and focus on complex carbs like 100% whole wheat, oatmeal, brown rice, etc. And try a gradual reduction of calories so your body gets used to the downward shift gradually instead of shocking it by drastically cutting calories.
"However, now that I've gained approximately 15 lbs my motivation has seriously curbed." I don't understand this statement. Could you elaborate? I would think it would make me want to work hard to get back in shape.
Appetite suppressant pills are caffeine. They generally list it under different names, but the active ingredient is caffeine. If you think that would work for you, try coffee or green tea (or any tea) first so you control the dosage and get the full benefit of the antioxidants from the natural whole plant. For that matter, any hot drink will help.
For me, though, the key is planning. If I plan meals and snacks ahead of time, entering them into the tracker to make sure I'm getting a good nutritional balance, it's a lot easier to stick to the plan, for two main reasons. First, I know that I've got something planned to eat and I just have to hold out until it's time to eat it. Second, if I eat something different, I will have messed up all the work I did to make the plan! I tend to stick to the plan just out of laziness so I don't have to re-do what's in the tracker.
And it's also good to have some filling "emergency" snacks on hand. Soup is good; it's very filling and usually provides a veggie serving. Oatmeal is another good option; it takes some time to prepare and eat, and it "sticks to your ribs." When money's not tight, I keep the prepared low-fat tuna salad packets handy; they're high in protein, which tends to be a problem area for me.
You might also want to keep the really calorie-dense snacks out of the house for a while. Things like nuts and dried fruit are healthy, but you can add a lot of calories to your day really quickly if you get carried away with them.
And don't forget "the green bean test." When you think you're hungry, imagine that the only food in the house is a can of green beans, and ask yourself if you're hungry enough to eat that. If the answer is yes, then you're really hungry and you should eat something healthy. (It doesn't have to be green beans.) If your answer is "Meh, not really," then you're bored or tired or something. Figure out what you're really feeling and fix whatever is causing that, rather than eating something you don't need.
I am REALLY struggling with controlling my caloric intake. I absolutely KNOW what and how much I'm supposed to be eating, but after 2-3 months of indulgence I cannot seem to get back on track. For years I've always maintained a regularly healthy diet and passion for exercise. However, now that I've gained approximately 15 lbs my motivation has seriously curbed. My body is a true reflection of how bad (uncontrollable) my eating has become. I have tried eating several smaller meals throughout the day, but I feel like that triggers me to just eat all day long. Help! Is there something significant I can do to "shrink" or reset my appetite. I'm open to all reasonable suggestions and would love to hear what advice a nutritionist/dietitian could offer. I'm contemplating trying an appetite suppressant pill from GNC, but I'm thinking that could mess with my metabolism even more... thoughts/suggestions...?
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.