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Since I began tracking my food...



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PROUD__MOMMA
SparkPoints: (2,358)
Fitness Minutes: (465)
Posts: 92
4/9/13 10:32 A

Step one: Get it out of the house!! I keep absolutely nothing to binge on at my house.



CMCOLE
Posts: 2,667
4/9/13 9:56 A

as a way to ease into the Paleo diet (or see if it's for you) you could try the 21-day sugar detox, and get a handle on controlling the binge eating.



CILER11
Posts: 265
4/9/13 9:51 A

The thing that works for me is keeping it out of my house. I also don't deny myself things, if I want ice cream I'll have it, just in moderation. You may also want to pay attention to your mood when you eat and practice mindful eating. That is one thing that has helped me. I used to be able to eat a whole bag of chips or candy, but now I measure out a serving and when that is done I'm done. I never eat out of the bag anymore. Also please keep an eye on your depression. Even though you are too busy to be depressed, it doesn't mean it can't or won't get worse. My hubby suffers from depression (it fluctuates, but is not bi-polar) and he has to be very mindful of it. Take care!
emoticon



DIETITIANBECKY
Posts: 26,576
4/9/13 8:23 A

Perhaps clean your kitchen and pantry of all those "trigger" foods.
A new snack idea may be a fruit yogurt smoothie.
You will need to slow down and make the smoothie.
It will be cold so you can sip and drink it slowly too.
This will give your body time to tell your brain you are full.
Full of protein fruit, some fiber. High volume.
The smoothie should have about 100-150 calories

Just an idea
Becky



BECKYBECKY1954
Posts: 66
4/8/13 10:10 P

Hi, Andi:

You wrote "I'm willing to do whatever it takes. I just want to find healthier substitutes for those snacks.".

One "whatever it takes" is to remove all the tempting "bad" snacks from your home. Don't believe that you can keep them there and ration them sensibily. You can't!

Healthier substitutes could be fresh fruit of any kind, and lowfat or fat-free yogurt.

I love sweet-n-salty, too. Peanut butter with fruit is a great substitute.

I've even gone so far as to lightly sprinkle salt onto a sweet fruit, like red grapes or watermelon with some salt. It only takes a little salt.




KESTES200
SparkPoints: (564)
Fitness Minutes: (0)
Posts: 131
4/8/13 9:33 P

I am quite certain that you have not tried EVERY vegetable available, so take a step back on that one and be creative.....you might be surprised!! There are healthy substitutes for every junk food..

Edited by: KESTES200 at: 4/9/2013 (07:39)


ANDIBG
Posts: 228
4/8/13 9:06 P

Trigger foods - anything bad for me, haha. Ummm...I have sweet/salty combination cravings. Like...today, I binged on cookies and chips. It's the first time in 2 weeks that I've lost control like that, but omg, it was awful.

Location - They're at home. If I avoid being at home, I don't overeat/binge like that.

I'm willing to do whatever it takes. I just want to find healthier substitutes for those snacks. This is going to sound like an excuse or something...but I absolutely cannot eat vegetables. I don't like them at all. I physically wretch when I eat them. My ex thought I was kidding, and then he experienced me eating them. It's insane. It makes me really upset because I really want to like them.

Reasons for my binges - stress. definitely stress. if I'm bored, I don't eat. I'll workout or work on stuff for work (either job). I guess I'm a little depressed...but I can't be super depressed seeing as that I have a 22 month old son and I'm a single mother as of February 24th. I don't have time to be depressed because I have to be there for my son and my 100 7th graders. So, yeah...stress.



ANDIBG
Posts: 228
4/8/13 9:02 P

I like the idea of tracking before I eat...b/c then it's there...and I'd have to change it :)





KNESS912
Posts: 33
4/8/13 8:53 P

Yep. Exactly my problem. I am still working on it, but here is what I have learned so far:
1. keep recording what you eat. I am often a little ashamed when I eat something I know is not good, and it is painful to record, but it helps me really look at it, and think about why I ate it.
2. People are right. DO NOT BUY IT. I buy cookies, thinking I can be good. Nope. Eat like half the package because I get nervous about something. ... sigh... Do not bring it in your house. You will not be able to just eat the serving size. Trust me. Or don't. But after doing this a few times you will see we are right.
3. Make each choice a choice. What I mean is, really think about it. Have you tracked it? Have you looked at how many calories it really is? Is the serving size 2 cookies but you have a fistfull of 6? track 6 cookies and see what that means.
This helped me a lot. Tracking before I ate made me pause. It gets easier to do. You stop and without even tracking, you know that biscuit is more calories than you can afford. Go make a good choice, and eat an apple instead.
4. Eat stuff you really like. I find that we are actually presented with bad choices ALL the time. I used to think, "I never get cake! I can have this just once!" but when you start saying no to each indulgence, you realize you actually ate a LOT of stuff you didn't realize! So, start saying no to stuff that you don't really love, so you can say yes to things you love and don't want to give up. This is life. We can't swear off our favorite high calorie foods forever! But we can deny the stuff we don't really want to save for the stuff we do.

You can do it. I know, because I'm working on it, too. Hence the cookies and biscuit-my demons...



DIETITIANBECKY
Posts: 26,576
4/8/13 8:30 P

What are the trigger foods? Where are the trigger foods--your home, your office, your car? Are you willing to get rid of all the trigger foods? Why are you binging and using food for comfort? Stress? Bordom? Sadness?

SP Dietitian Becky



SONICB
Posts: 4,225
4/8/13 7:49 P

The easiest way to stop bingeing on junk food is to keep it out of your reach. I rarely have chips or cookies in my apartment. When there ARE 10-oz or 14-oz bags of potato chips, they don't last very long--usually one night or two.



ELENGIL
SparkPoints: (20,054)
Fitness Minutes: (7,985)
Posts: 700
4/8/13 6:45 P

LOL I'm exactly the opposite. I find tracking my food fun, it's logging exercise that I hate doing.

Ultimately, you have to want to stop binging more than you want the food you're binging on. It's not easy, it's not fun, it really sucks. But there you have it. What you put in your mouth is entirely within your own control, provided you don't have an actual eating disorder. Is that entire bag of chips going to make you feel better about yourself? Is that cookie going to taste good enough to offset how bad you'll feel eating 15 of them?

Ways to help are keep foods you binge on *out of your house*, or keep other, better options very, very easily available (pre-cut veggies, hot tea, etc). But ultimately it just comes down to not eating all the cookies, not eating all the chips, not eating all the chocolate. Eat all the carrots, or eat all the strawberries...



KESTES200
SparkPoints: (564)
Fitness Minutes: (0)
Posts: 131
4/8/13 6:42 P

If you eat meat, you might want to check out the paleo diet, which worked for a family member of mine who felt the same way as you about tracking and also had a habit of binging.



ANDIBG
Posts: 228
4/8/13 6:38 P

I have been on and off SparkPeople for years now. I hate, hate, hate tracking my food. I can't imagine that anyone gets joy out of it. Tracking your fitness, yes, that's fun! Food...no.

I'm learning that my meals are balanced ok. It's my snacks. I binge. I'm a binge eater. I didn't realize it until today, honestly. Guess I'm slow to catch on, or, more likely, I didn't want to admit it to myself. How can I stop binging on junk food? Ugh.

I really struggle to get things right. I'm always over or under something. I would love to have just one perfect day. Lol.

--A



 
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