OK girls and guys, last night I was successful!! Yay!! I had a handful of raw almonds on my drive home. We went out to dinner and I had a big salad and beets. Later at home, stayed out of the kitchen area and I had herbal tea. I have to say, I slept SO well and my weight is down just a bit this morning. I think if I can continue to try to make new habits and see results and remind myself of those results that will help me with this issue.
Thank you so much for taking your time to help. I do just sort of blow through the door and start grabbing stuff. Also, my kitchen is very central to the house so it just seems like I am always in it or passing through it. Putting all the food out of sight is a great idea and I am also going to try having a small snack on the way home such as a handful of almonds or something so I am not so hungry when I arrive. I will also try to just do things in other rooms of the house and physically stay out of hte kitchen area. Thanks a bunch!
Smaller meals through out the day: breakfast could be 250 calories, lunch 300 calories, snack 200 calories and dinner 500 calories (1250 total).
Eating fiber rich and protein rich foods to help me feel more full.
Getting rid of junk food in the house (I've never felt guilty about "pigging out" on 2 apples)
Keeping busy. This might sound bad, but coming here and reading about others struggling with binges or overeating, makes me not binge or overeat.
Fitness Minutes: (2,155)
1,351 2/4/14 2:28 P
You just gotta do it, that's all. I'm going to assume you're actually eating enough to keep up with the activity you've been doing all day -- but if it's possible you're not, address that first because it may be part of your problem. (For example if you're going to the gym and working out regularly and also trying to stay in 1200-1550 calories, that may just be too little for you. It's possible if you increased calories to 1700-1800 under such circumstances, you'd lose consistently (if not necessarily super fast) without having such regular daily self-sabotage going on.) Similarly make sure your "doing so well" includes reasonable amounts of all types of foods -- dont' skimp on protein because it tends to come with some fat, for instance; or cut out the idea of eating lots of good vegetables because they are "carbs" -- that sort of thing.
But assuming you are doing things properly and this is simply an emotional issue coupled with the stress that comes with any sort of weight loss plan --
I'd suggest trying to identify what sorts of foods you're overeating on; what you find most irresistible when you get home from work. Is it the snacks? Are you grabbing a sandwich because you're starving, then eating a whole dinner later? Are you wanting to eat at bedtime? Etcetera.
Then once you've gotten that figured out, plan your life in such a way as to make success simpler than "failure". For example, say you're doing the second thing: starving when you get home, so grab something fast and small(ish), but then you need a full dinner too. In this case you might re-prioritize so that you never have to cook in the evenings (use a crockpot, for instance); and temporarily remove from your house the foods you've been grabbing right away instead. No sandwich materials, dinner's already hot and ready? Might as well just eat it, right? That sort of thing.
The key I think is to remove the "automatic/unthinking" element from your overeating and make it easier to do what you really want to do than it is to do anything else. In my case by far my biggest "at home" issue is and has always been that I tend to snack on anything that's left out, so my "plan for success" strategy was simply never to have or leave food out unless I'm in the process of serving it. And it worked, because I wanted it to, and because the trigger for that automatic behavior just wasn't there very much anymore. I still have this tendency, by the way; it's just no longer a problem big enough to derail my plans.
You can do the same with whatever your own issues are. Don't fight it; prevent it.
OK so I am doing so great during the day with my food and especially with my workouts and exercise. However, regardless of how much planning I do for my evenings, once I leave work it's like I entered the twilight zone!! I just go home and eat with no regard for how hard I have worked all day! I am trying to figure WHY I do this. Trust me, I have considered everything and tried numerous "tricks". Nothing seems to be stopping me. I know not to do it and I have a plan in my head and then "poof" it's just gone and I have way blown it before I know it.... actually I do even know it while I am doing it but I am like a runaway train. Has amyone else had this problem?? Oh, please help me stop this cycle. I can't make progress or enjoy the results of my hard work if I don't break out of this!!!!
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