Fitness Minutes: (5,665)
309 7/21/13 4:31 P
I agree with the other responders...don't keep the treats in the house. I've found that popsicles, italian ice, etc are very helpful for the munchies, pick ones that are sugar free, etc and you get the sweet without all the calories and fat. I don't buy cookies/chips etc because I can't stop eating them once I start! I don't think I can't eat them ever again, but every now and again I have a 'cheat' day where I'll eat something really decadent, but I DO keep track on my food tracker. I find that it's almost a game to me to keep within those calorie limits and eat the correct amount of protein, etc, and I enjoy it. One thing that might help you is you can set 'other goals' for yourself on Sparkpeople, just click on my Trackers and you'll see it. You could make one of your goals to be to follow the calories/etc....just for one day. Then every day you do it, click it off on the tracker, and see how long you can keep a streak going. As a rule, I don't plan my meals, I don't give it that much thought. I buy food, and eat whatever when the mood strikes, but I track the food two or three times a day so I'm always aware of where I am. When it comes to fitness, I've got my ticker set to my workout minutes for the month because I work horrendous hours so it's hard for me to motivate and workout after a ten or twelve hour day. But there's something about watching the little clicker move across the ticker that I find EXTREMELY satisfying, LOL!!! Just remember, don't beat yourself up over not making your goal one day or two or ten and quit. We're all gonna fall down, but persistence is what matters. Keep picking yourself up! You CAN do it!
I am finding that if I eat fruit for a snack I do better resisting the sweet treats. but not having them in the house to begin with makes a huge difference.
and as somebody else said, telling myself. "that is not in the plan today, but I can have it another day" seems to be helping.
Fitness Minutes: (68,108)
3,834 7/21/13 1:58 P
I try not to keep anything in the house that I shouldn't eat. I find the cravings lessen with time, but if I open the junk food door - one is too many and a thousand are not enough..... I have no control - if I had control, I wouldn't be where I am.
Keep trying, buy some low cal snacks and build them into your diet.
I too also am tempted and sometimes fail with sweet treats, which are my biggest weakness. Has anyone found any alternatives that are just as satisfying as cakes, cookies, etc.? I did eat two granny smith apples for a snack instead of a bag of chips because of the crunchiness - like chips. I did get full, but my "craving" never leaves me it seems.
Fitness Minutes: (171,349)
11,624 1/6/13 9:37 A
It may also help to think of this as a lifestyle, not a diet. You are hopefully trying to make permanent changes to become and stay healthy. With a diet, often times certain foods are totally and completely forbidden. With a focus on the long term in a lifestyle change, you can enjoy treats like cake and cookies on occasion.
Also, as others have mentioned, portion control is key in a lifestyle. If you haven't done so already, buy a food scale and/or measuring cups. It does help.
Fitness Minutes: (84,503)
2,489 1/6/13 9:21 A
It takes practice! None of us were perfect when we started this program. We had had our slip ups and binges and even those of us who have been successful with this program and have been with it for a long time still are not perfect. That's life. But you do learn to get better at moderating yourself and *scheduling in* little treats. You have to find a way to do it that works for you. We can't expect to avoid these things our entire lives, we have to learn to manage them.
A few hints;
In the beginning, try a "junk food" purge. Get rid of it and don't have it in the house. Plan when you're going to have an indulgence, exactly how much and fit it into your nutrition plan for the day. Sometimes if I'm really craving chocolate one day, I make a plan to have chocolate chips in my oatmeal the next morning. Knowing I'll be getting the treat soon is usually enough to forget about it for the night. Never eat out of the bag/box. Eat it slowly and savour it. Choose healthier indulgences; unsweetened cocoa powder or dark chocolate for chocolate treats, a tablespoon of semi-sweet chocolate chips in your yogurt or oatmeal, frozen yogurt, homemade "healthier" recipes for baked goods etc. Find healthy alternatives to some of your fav indulgences. Drink water, tea or coffee when you're having a craving. Chew gum. If you get hungry in the evening, schedule in a night time snack. Learn your triggers and come up with a plan of action for next time you think you will overindulge. Treat each time you binge as a learning experience. Don't beat yourself up and talk yourself down but say to yourself; what can I learn from this? Why did I go crazy today? What can I do next time to prevent this from happen? Problem solve and use trial and error. Develop a mantra to get yourself threw the craving. I like, "a moment on the lips, a lifetime on the hips". Hold yourself accountable. Make a pact with yourself that if you eat it, you have to burn it off that week with extra cardio. If you absolutely cannot stop yourself and have to have something, I find apples help. They're high in fibre and fill you up and for some reason they always stamp out my craving no matter what it is. And don't "diet", live! Live how you plan on living for the rest of your life.
Edited by: JENNILACEY at: 1/6/2013 (09:37)
Fitness Minutes: (29,278)
1,518 1/6/13 8:34 A
Looks like you are brand new to SPARKPEOPLE too. This site can help you with all your healthy lifestyle goals. Spend some time looking at the dietary suggestions, workout plans, videos, all that stuff, and you will find little things that can add up to big change! Good luck, work hard, you can do it! We can help!
Fitness Minutes: (65)
3 1/6/13 8:13 A
Thank you for this suggestion. I think that is exactly what I need to do- break it down to just one day at a time. I start missing the comfort food when I think I can't have it. I will think about not having it just today. I will follow the plan today. I will lean on God for support too. Don't know why I tried to leave him out of this. It is not an option to not have the food around at all. But I can eat what I planned to eat- today only. Tomorrow is another day and I am only living today!
Fitness Minutes: (74,443)
3,293 1/5/13 10:04 P
Don't buy tempting foods. Do not keep them in the house or at your office. Give them away, throw them away, whatever, but don't keep them around or you WILL fail. They are not nourishment, they are poison to you if you need to lose weight.
Are you exercising? I find that when I am putting effort into being active and taking care of myself, I am less likely to want to undo all that hard work by eating poorly.
Instead of reaching for junk, fill yourself up with water or herbal tea rather than eating mindlessly.
Fitness Minutes: (222,520)
7,969 1/5/13 6:20 P
One day at a time; one step at a time!!!!
Fitness Minutes: (16,570)
202 1/5/13 5:58 P
instead of drastically changing your diet why not opt to change one thing about your diet a week and eventually u will fall into a pattern making following your diet plan easier. some suggestions are change whole mile for skim milk have a bowl of fruit on your dining room table......if u choose to snack grab a piece of fruit. take away temptations one week at a time....first week the cake next week the biscuits....if they not around your more likely to grab a piece of fruit then go searching for these items
If you are not one to waste food, just make sure you figure ONE serving into your calories. Offer them to friends or family who aren't trying to lose weight, if you don't want to do that. If you remove the temptation, you're less likely to be tempted. Also, I have learned that if I don't tell myself I am NOT ALLOWED to have something, I'm less likely to binge. That is, I could have it, but I will do better if I just choose not to.
How about getting those "cookies, birthday cake, chips" out of the house? Then you will not be tempted.
Fitness Minutes: (65)
3 1/5/13 4:41 P
I created a nutrition plan everyday this week and everyday (except for the first one,) I did not follow it. I ate little extras everyday- whether it was cookies, birthday cake, chips. I did not have success in following it. I am very frustrated and don"t know how to motivate myself to follow it!
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.