I think that most people aren't really good at knowing when they're actually hungry (as opposed to feel like eating). It's not that the body isn't good at telling us when we're hungry - it lets us know by making us feel chilly, or making our stomachs growl, or making us dizzy or not up to snuff for hard psychical labor. We just aren't good at translating what it does say. For instance, it's pretty well accepted that often taking a drink will satisfy what we thought were signs of hunger... that's us misreading it, not the body lying to us.
just a writer from yourhomeworkhelp.org who is never losing hope and always believes not matter what comes my way, I'll be able to get through it
No doubt about it, it’s not easy. It takes planning ahead and some discipline. We just can’t eat whatever we want. I have a long way to go, but I know what the answers are to meet my goals, and I have to be prepared to do the right things. I try to make sure I have something every day that I really like, even if it’s only a small thing.
I track on myfitnesspal and try to cook for the week on Sunday, so my week is planned out. And I search Pinterest and healthy eating sites for new recipes so I’m not always eating grilled chicken. This week I made marinated sirloin and honey barbecue meatloaf. Tonight I had seasoned grilled chicken (frozen from the grocery store), 2 tablespoons of barbecue sauce, 1/2 cup of refried beans and 1/4 cup of homemade guacamole. It was a normal meal, and I really liked it all, and it fit into my daily plan, calorie-wise.
Crock pot meals also make it easy, and prepping for salads is important for me so I always have something ready to eat. If I have to wait, I might just have bread and butter or worse, while I’m waiting for dinner to cook. I hate plain salad, so I try to jazz it up with avocado, bacon bits, leftover chicken or steak, and I use Skinny Girl salad dressing. It’s 10 calories for 2 tablespoons, 0 fat…honey mustard and poppyseed are really good.
I’m also on Pinterest a LOT, looking at ideas for different meals. I have Bai to drink to take my mind off eating, it’s really good but only 5 calories, 1 gram of sugar. There are lots of flavors, my favorite is cocoanut. It’s available all over.
I also plan to have something really good at least a few times a week, so try to plan your meals to allow for that. A regular size slice of cake is 350 calories…it’s a lot, but worth it to me. The grocery store by me sells single slices, so I don’t have to worry about having the whole thing around. And Skinny Cow ice cream sandwiches are great and only 150, easy to work into a days calorie count. I still slip, but it’s easier to get back on track if I know I’m not giving up anything.
I agree- I think pre-planning (even loosely) for the day helps. Like tonight I know our dinner is going to be a little more calorically heavy than usual, so I adjusted breakfast + lunch and kept my snacks the same. It also helps me portion everything out so I don't mindlessly eat.
I only bring enough snacks to work for one day so I can't go overboard.
Looking at my plan for the day helps me keep on track!
I also set rough meal time guidelines. When I'm feeling hungry I can say to myself... okay, you just had your breakfast half hour ago, you are going to eat your yogurt snack in 2 hours. I have breakfast around 8, snack around 10-10:30, lunch 12-12:30, and afternoon snack around 3-3:30 (dinner is around 6:30).
If I'm feeling SUPER hungry I'll have more water or some unsweetened tea and reevaluate. Usually I'm just looking forward to more food and if I can shift my focus, I can get through! I also don't keep my food visible at my desk until it's time to eat- too tempting to snack on the nuts or fruit I brought.
Healthy choices and actions have positive impacts, even if the scale doesn't move!
Next goal: -38-40 by 10/18
Pounds lost: 25.4
Fitness Minutes: (27,770)
1,169 1/8/18 9:48 P
Do you track before you eat something, or afterwards? I track most of my food in the morning, so I know how many calories I have to play with for snacking. If you do a little meal planning ahead of time, you can easily have a pretty good idea of whether those nuts will fit into your day. If you really like them and want them, then maybe you need to remove something else from your day to allow you to eat them. As long as you are hitting your goals for protein, fat and carbs most of the time, it doesn't matter if you get the nutrients and calories from snacks or meals, so if you like to snack, figure out a system that allows you to.
Edited by: LULUBELLE65 at: 1/9/2018 (09:31)
Lauren Sri Lanka
If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out. ~~Jean Kerr
And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom. ~~Anais Nin
Life is too short for self-hatred and celery sticks. ~~Marilyn Wann
Identify what causes you to overeat. Yes, there might be many different scenarios for some people. Work out an alternate solution for each scenario that helps you not overeat.
I am all with you on nuts being good for you, but they're not exactly the most filling food. If you need something shelf stable, portable and calorie dense, nuts should be your go to. If you want to munch, you should avoid nuts like the plague. Feeling full isn't just about having enough calories it's about how much is in your system and nuts are a low volume, high calorie food so it's going to take a lot of nuts to help your stomach get to that full point. Popcorn or broccoli or soup should be more where you head when you need some volume. If you really like the nuts, perhaps try half a bunch of asparagus with a light crumbling of sliced almonds.
Again, you have to identify your particular hurdles and find workarounds that work for you. It's as simple as learning to write with your non-dominant hand. You'll always start to do what you are used to, but then you have to catch yourself and follow through with the corrective action that leads you to your goals.
The next time you want to eat some almonds and walnuts, when you aren't hungry, maybe sit with it for a moment and ask yourself why.. do you just want something salty? What if you switched to popcorn? Do you want something to occupy your hands? How about doodling or knitting or coloring or playing a game or cleaning or doing dishes or calling a friend? Is it just habit? Try something else, anything, a glass of water, hot tea, etc.
Maybe try making it more difficult or less appealing to eat the nuts. For me, this means getting them raw without salt, haha. You could also start only buying shelled nuts; perhaps if it takes extra effort, you may eat less.
You mentioned you were tracking, but are you counting and tracking this nut consumption? If this is the area where you overdo it, you might want to start making sure you count how many you are eating.
These are just a few ideas, but it's mainly about figuring out why you are doing something, and working with it, not against it.
Fitness Minutes: (365)
1/8/18 4:40 P
Yes, I've started to track my food recently. I usually track food after I eat it. After I've begun tracking, I am more conscious and it has helped, but the habit isn't completely gone. Usually, I'm not hungry - I just want food and too much of it. Occasionally I begin eating because I'm hungry, then eat too much. I try to justify the food that I overeat because it's healthy: almonds and walnuts aren't bad for you... but in excess, of course, they're not good. But unfortunately that fact doesn't change me; I still want them! :/
Not to be flippant, but, overeating is what causes most people to become overweight! :) There are in fact so many ways to do it, that without knowing what your specific habits are, I'm not sure how we can help. Do you track your food? That helps me be more conscious about what I'm putting in my mouth. Are you eating because you are still hungry? That might mean you aren't eating enough to start. What specific ways do you overeat?
Fitness Minutes: (13,299)
2,404 1/8/18 2:27 A
I as of yesterday measured every morsel I ate along with my husbands. It worked perfect , the big dinner I had, before I would have went back for more even being full . feel so much better yesterday I a taking one day at a time & not looking at all the days before me of how I am going to do this. One day at a time I will focus on!! it is attainable
Overeating is my biggest vice and the largest block to achieving weight loss goals for me. It led to weight gain and while I've done meal planning, diets, all these things - and I still find a way to overeat. Any advice or tips on how to combat this?