Fitness Minutes: (3,530)
1/9/13 1:53 P
OMG, my snack attack is at the same time as yours!!!, I usally eat a half of avacado or piece of fruit or a hard bolied egg or a half of multi grain bagel with peanut butter. These seem to hold me up until my 12p lunch hour.
Fitness Minutes: (3,952)
18 1/9/13 1:27 P
Give up the bowl of cereal. It's a sentimental tradition and it's representative of an emotional attachment to food. That could be the root of your weight management problems.
Replace it with a non-food related tradition you remember from your childhood. I used to watch Jeopardy everytime I was at my grandma's house. Same grammy also used to give all her grandkids a Whitman's Chocolate Sampler every Christmas with a $20 bill. If I wanted to remind one of my siblings of our grammy I would choose Jeopardy instead of the chocolate sampler.
It's a choice.
1/9/13 1:14 P
My snack attacks hit at about 10:30-11ish in the morning and about 3-4pm in the afternoon - danger zones since my colleague always has Pringles or chocolate available right next door. I'm just focusing on downing as much water as possible and redirecting the snacky urges.
Fitness Minutes: (3,530)
1/9/13 12:21 P
Dont know if you like Hummus, I make my own, pack in snack size container, & a snack bag of baby carrots. Carry this with water bottles in an insulated bag, keeps me satisfied and keeps my OUT of fast food! This way I know whats in my own snacks, and much healthier..
I think your insight is great. I think I am a grazer also. If I eat a whole meal, I feel bloated.
1/9/13 9:57 A
I eat three meals and two snacks a day. I carry baby carrots and eat those if I am still hunger outside of that. You may want to look into how much protein and fiber that you are getting. I notice that when I do not eat enough protein I am hungrier during the day, especially between lunch and dinner.
1/9/13 9:35 A
I get the worst snack attacks at night too! What I've tried and it seems to help is changing my routine. I have dinner/dessert hit my calorie goal and then go for a walk (in the cold!). I feel good that I can track my fitness and stay in my calorie budget. If that doesn't work a cup of hot tea and a good book
Fitness Minutes: (727)
1/9/13 3:20 A
Opt. for a protein shake before bed... it will keep you fuller and not dump tons of carbs and sugar into you system. I snack all day and rarely eat big meals... but I wake up in the middle of the night with the "I'm hungry" feeling. I grab a shake, drink it and go lay back down
1/8/13 5:30 P
A few people have said this already, but perhaps you are naturally a grazer and not a meal person. I'm a grazer, myself-- and the way that I can successfully graze is by preportioning everything--
grocery shopping is not done when I get home. grocery shopping involves portioning as well.
for example, when I get home I immediately pull out my digital scale and baggies and do the following:
cereal: portion out single servings in a baggie and put them back into the cereal box-- usually you get 12 baggies per box of cereal berries and veggies: cut up/washed/ prepped and weighed out to 50 g or 100 g amounts, depending on the veg frozen veg: weighed out to indy amounts imtation crab (of of my favorite protein snacks): weighed and portioned in baggies
(See a pattern here?)
That way, when I'm "snacky", everything is already portioned out for me, so I grab one bag of something, LEAVE THE KITCHEN, and eat it. If I want more, I have to go back and grab another baggie. It forces you to be more conscious-- and you have to physically grab two bags of cereal from the box-- and open two bags, etc.
*I also get a bunch of stuff already indy packaged-- like yogurts, cocoa almonds, string cheese... and the natural indy packs: apples, oranges, hard boiled eggs
For me, my biggest danger is when I'm grabbing a bulk container of anything-- because I don't have a natural brake button for that, and I will finish half a six-serving container before I start to feel full...
Hope that helps.
1/8/13 2:46 P
I, too, eat a higher protein lunch around 12-1pm and it leaves me satisfied until dinner. Today my lunch had 37g of protein and 7.5g of fiber. Protein is a winner.
And, in regards to cereal...it's a trigger food for me. Somewhere along the lines I stopped thinking cereal was a portioned controlled food and enjoyed eating it dry straight from the box. I learned I can't have cereal in the house, but if my husband who eats it every morning for breakfast wants a cereal I like, then I practice willpower and never ever EVER open the cereal cupboard.
Fitness Minutes: (122,685)
1/8/13 2:09 P
Right around 3:00 PM. I keep a bag of Snyders of Hanover Pretzels and Del monte 150 cal. snack packs at work. I do pretty well unless osmeone brings in cookies and leaves them in the coffee area.
1/8/13 9:02 A
I get a snack attack at bedtime every night. Effective last night, I am trying to start the habit of not eating anything other than water after 7 pm.
1/8/13 2:09 A
Jordee, I can totally relate. I'm a night eater too and it's not actual hunger at all.
I usually do my snacking while sitting at my computer. I count the calories and only have 1 serving. I would like to eat more healthy snacks. So I am going to have to think about what I am buying at the store
Fitness Minutes: (824)
1/7/13 8:40 P
I find I'm weakest for snacks in the later afternoon, in between lunch and dinner, and also after dinner. This is when my sweet tooth attacks. My healthy snacks to curb my cravings are caramel or peanut butter rice cakes, fruit and tea. I had lots of calories left after dinner today, and indulged in a few strawberries with a tablespoon of Nutella. BLISS!
Fitness Minutes: (3,486)
1/7/13 8:04 P
I plan ahead for my snack attacks.. one thing I know, they will happen! lol.. when I've got a few minutes, I prepare little baggies of strawberries, broccoli, carrots, pineapple chunks, cauliflower, almonds, boiled eggs, etc and have them handy for both packing to take to work with me and also for late night snacks. I'm guilty of not really having time to sit down for a good lunch, so I nibble in between tasks. Luckily I'm so busy that I can pretty much graze all day and still have plenty of calories left over for a great dinner and small healthy snack before bedtime.
Fitness Minutes: (389)
67 1/7/13 7:28 P
The old me settled in for a night of TV and it was one snack after the other all night--ice cream, cheese, cake, leftovers, pretzels, popcorn, tortilla chips--my stomach was seemingly a never ending pit. I view this as a cry for help, something was bothering me that food could not satisfy, for as I did it I knew the weight was piling on derailing all my hard fought weight loss and I could not stop--I was insatiable. Can anyone relate to this?
Fitness Minutes: (556)
1/7/13 12:06 P
I too have a late evening snack habit - and that's all it is, is a HABIT. I'm not in the least hungry! I stopped buying goodies, and replaced it was fruit. I got grab a slice or 2 of apple or orange and I'm fine after I eat it.
I swear, it's like my mind/body just want me to walk into the kitchen, get food, and set in front of tv to eat - it doesn't care wHAT I eat, just that I perform this ritual!! LOL
1/7/13 11:12 A
I checked out your food tracker and I'm in the more protein camp. If you add a whole protein to your breakfast and lunch, this will significantly decrease your hunger. By whole protein, I don't mean cereal that has protein in it or a protein shake, but rather a whole food source of protein you have to chew like eggs, egg whites, chicken breast, turkey breast, etc.
Carbs are great to give us energy, but it's the protein and to some degree healthy fats that make you feel satisfied and sustain your energy. Also, replacing simple carbs like cereal with complex carbs like sweet potatoes, oatmeal, brown rice, or beans will help to stave off carb cravings.
1/7/13 10:58 A
i have been a peanut butter junkie, but i have cut back, now if i want something creamy, i go for honey greek yogurt, and if i want crunchy, i go for thin pretzels and celery, grapes, apple slices, are always in the fridge cut up and ready to eat...almonds, the unsalted kind and of course, creamy chocolate protein shakes for my sweet tooth.
One thing I've found helpful is to offer myself an apple, celery sticks, or some other healthy snack. If I don't want that, then I'm not REALLY hungry, I'm just bored, want to eat mindlessly, etc.
Fitness Minutes: (57,851)
1/7/13 3:36 A
Eating more protein works for me. Also, if you are used to a bedtime routine of a bowl of cereal, I would try to replace it with something else, not a small bowl of cereal that looks sad and makes you unhappy and feeling deprived. I had a friend who always made toast before bed. I drink herbal tea in the eve. It could also be an activity and not food.
Fitness Minutes: (1,816)
1/7/13 2:21 A
10 Saltine crackers and 4 slices of lean turkey lunch meat, gives me the carbs and protein I tend to miss from time to time and really satisfies the salty snack crave.
Fitness Minutes: (15,086)
59 1/7/13 12:15 A
I keep snacks out of my house. I can't trust myself.
Fitness Minutes: (1,207)
1,172 1/6/13 11:43 P
Eating more protein early in the day might help. You could also try a soy protein drink; I use one that comes in six flavors and mixed with water; about 70-85 calories depending on which flavor I make. If you blend with a fruit for bulk, it can really fill you up and keep you satisfied. think chocolate - banana & some flax seeds. Can have for a meal or a snack replacement - most have vitamins & minerals so there good for you, too. Try pairing the protein foods with a carb and possibly a little oil. The combo might be just what you need. And if you just need a low cal protein that's quick its hard to beat a hard cooked egg.
You might enjoy some yogurt - soy or regular. Try it with your cereal or make hot cereal - oatmeal or farina with some chopped dates or raisins and lots of cinnamon to delight the taste buds. Sweet & filling. Be sure to eat these smaller portions slowly.
A couple pieces for dried fruit with a couple board of graham crackers can make a satisfying snack - before bed or any time. Lots of fiber, sweet, chewy - yum! Maybe a few nuts with it too. Be sure to drink a large glass of water or have a pot of hot tea with it. It helps fill the tummy and will keep you regular from the bulk of fiber.
If I want a snack, I try to get in before 8pm. I like to save 150 calories 1x week on my tracker for breyers icecream. 1/2 cup is only 150 calories. Or I'll eat a nature valley protein bar or apples with peanut butter. At least all these options are around in 150 calories, but they also offer alot of protein or calcium in the case of ice cream. If you're trying no to snack, brush; floss & rinse with mouthwash immediately after dinner. When your mouth/teeth feel so clean and fresh you will be less tempted to eat a snack and just drink water.
Fitness Minutes: (50,244)
2,745 1/6/13 5:08 P
I go for popcorn, light for crunchy snacks. Apples or oranges or yogurt for sweet snacks. I'm working on reaching for healthy snacks instead of the alternative.
1/6/13 2:33 P
When I want something crunchy and salty there's the old standby, popcorn, but I also love sunflower or pumpkin seeds. I like that the process of getting them out of the shell is time consuming so I get a lot of snacking time for the calories.
Fitness Minutes: (603)
1/6/13 2:10 P
I just took up an old hobbie of knitting again to try and keep my mind and hands busy and away from the snacks. I am more likely to snack if I am not occupied with something.
Fitness Minutes: (223,598)
2,243 1/6/13 1:04 P
I take a big ole ginormous bag of Doritos, sit in my recliner & dig in.... :) LOL!
Fujami apples is a new favorite -- new at my grocery store and very delicous. Easy to eat and carry.
Fitness Minutes: (8,931)
1/6/13 10:12 A
I have done the same thing for many years. I now measure (count out my crackers, pretzels) according to the portion size and then put everything away before sitting down to eat my snack. I have also slowed down eating it and try to enjoy every bite. So far it has been working for me! Good luck!
1/5/13 10:21 P
Oh and almond milk smoothies! Almond milk, 40 cal vanilla is the best mixed into smoothies or over cereal.
1/5/13 10:21 P
I eat snacks that fill me up & taste good. Cinnamon roasted almonds (Emerald Brand) have virtually no sugar but protein. Or I eat plain yogurt, with a Tb. of Peanut Butter mixed in then dip apple slices in. Those snacks are low in sugar and high in protein, Both of those factors help keep you full and crave less sugar.
Fitness Minutes: (120)
1/5/13 10:01 P
I looked at your tracker, and a suggestion I have for you is to get more protein. I would be hungry too if I only had 13 grams of protein for lunch! Also, you eat A LOT of carbs. I am not a low carber by any means, but at least for me, carbs do not fill me up. So, I would decrease your carbs, and increase your protein, and you should find the snack desires go down. Have 5oz of chicken instead of 3, or 4 oz of fish instead of 2. Instead of using lunchmeat, roast your own chicken breasts and slice them up to put in your sandwich, or better yet, just eat the chicken by itself and skip the bread. Increasing your main protein items even by a little bit will help. Also try increasing protein in your snacks. Have a piece of cheese instead of crackers for example.
Also, on weekdays, I plan out everything I eat, and put in the tracker ahead of time. If it's not in tracker, I do NOT eat it. It's a good opportunity to work on self control :)
Fitness Minutes: (1,398)
1/5/13 10:00 P
I'm having one right now 7pm, so I'm having a small fresh fruit salad to kill that craving for sweet and being here on SP gets my mind working & occupied.
erm. if your morning and early afternoon snacking is leaving you wanting to shovel whatever is nearby into your mouth come the afternoon, i'd actually say that it's not working for you. so i'm not sure if lunch is your last eating opportunity right now or if it's a snack, but whichever it happens to be you need to bulk it up or scrap what you are doing and try something else entirely. unless of course, you're just bored and emotional eating in the afternoon, in which case you need to find something else to do. clean, knit, take up a hobby, exercise, doing anything that isn't eating should distract you from that fact. as far as the cereal before bed goes, stop having it. you can wean yourself off of it, you can go cold turkey, doesn't matter, just start stopping doing that. try taking a bath with a breakfast scented candle going if you want something breakfasty going on before bed. just remember that it can take six weeks to change a single habit, and for this one it probably will take longer since it's such an ingrained habit. when i stopped adding sugar to things [tea and cereal mostly, about 2 Tablespoons per cup/bowl] it took me a year to stop doing it completely. i started by cutting back to 5.5 teaspoons for a while, then cut back to five teaspoons and slowly worked my way down. you might have to do this with your cereal if cold turkey doesn't work for you. so you'd be filling the bowl not as full for three weeks or so. then filling it even less for another three weeks or so. if you have a smaller bowl to switch to, do it, but give it a few weeks at that new level before you creep it down. and keep going in that manner til it's gone.
and as an alternate to not snacking is snacking all the time. it's what i do. but i was born a grazer and i'm going to die a grazer. three square meals just make me miserable. so i snack, about eight times a day, around 200 cals a snack. and when i say snack, i'm talking mini meal type things here with a balance of protein, fats, fiber and carbs, just in a small portion. the last one i ate was barley, mushrooms, kale, celery, onion and white beans in spices for example. and a few hours before that i had a cup of veggie soup. and a few hours before that i had an apple and peanut butter. and a few hours before that i had cheese and a bagel and some pineapple. and i am getting ready to have hummus and carrots. and after that i will probably have pasta with ricotta and squash and zucchini and broccoli and beans. and after that i will have a veggie curry over mashed potatoes with kale. and none of those dishes is over 250 cals, due in large part to the portion size.
Fitness Minutes: (1,870)
1/5/13 5:34 P
My snack attack hits about 5 to 10pm. when news or poor reruns are on tv , I snack from bordom more than any hunger. I have tried taping good shows I usually dont watch on my hopper and try to find an intersting show that will keep my attention. also I spark if I can to keep my mind occuied.
Fitness Minutes: (11,844)
1/5/13 5:08 P
I find whether it's snacks or my regular meals, if I measure what I'm eating I do better. for example, I even count the raisins I add to trail mix! this has helped me stay on track - most of the time.
1/5/13 2:16 P
My snack attacks occur right at bedtime. I work late and usually grab dinner when I get home. I have finally just had to realize that I need to curb my daytime calories to accommodate the "hungries" I get at night. I have also had to just plain rid my home of the high calorie temptations.
I am a classic insomniac too, so if I am awake, I start munching.
My cure for afternoon snack attacks is to take a short nap when I'm home. There isn't much available at work so I pack an apple, a greek yogurt, and some veggies when I'm being extra virtuous.
Fitness Minutes: (28,516)
1/5/13 12:11 P
I get a snack attack in the late afternoon too, so that's when I plan my workouts. I HAVE to get out of the house or else I'll start eating everything. If I can't, I'll chew on some gum. And after dinner I eat 3-5 pieces of dark chocolate covered almonds.
It takes 3 weeks to make/break a habit. Try to stick to a new routine for at least that long and see how you do. It's mind over matter, which is tough, but you can do it!
1/5/13 12:07 P
This is what you can try:
- switch to a cereal that's lower in calories - use less milk - use skim milk - prepare a smaller serving - if you still want more, drink a glass of water, go wash that bowl and get another small serving - create a new routine like drinking a cup of tea before bed
And as for snacking, I have the same problem, unless I am very busy. I gotta have something sweet in the afternoon, I eat meringues because they are sweet and relatively light. Plus tons of carrots, cucumbers, and stuff like that just to chew on something.
Good luck! It sound do easy when it's not MY bad habit :)
slsakil: it's as if I wrote your reply. I, too, have a problem walking in the door after work getting home at 3:30 pm and making poor choices. I have already eaten a healthy snack on the way home that I packed in a cooler and had planned for a pm snack. I really want to break this habit also. I am going to try to pop a pice of gum in my mouth and try to avoid the kitchen for awhile and find something constructive to do like - start cleaning a room (win win situation)until needing to prepare dinner. That will be a difficult time also because I am a nibbler, taster. Again, trying the gum and seeing if that makes a difference? I'll await any more good sugestions from fellow Sparkers.
My snacking is sabotaging my weightloss efforts. I do great at meals and even snacks until about 2:30 or 3. Then I get the munchies and even when I choose healthy snacks I eat too many / too much. I also have a bad cereal before bed habit. This goes all the way back to childhood. A small bowl doesn't do it. I love a huge, heaping bowl of cereal. I need to find a better solution. I need to learn to be satisfied with a small snack and either cut out the cereal or learn to be satisfied with a small amount. This is my goal for this week. To work on this bad habit. Any suggestions from fellow snackers?
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