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KAT7777's Photo KAT7777 Posts: 1,160
8/12/18 11:28 P

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When you want to open the fridge door, and you are already fed, so it isn't meal/snack time, drink a glass of water then go outside and walk for 10 minutes. Then you will be in a better position to assess whether you need to open the fridge door or just need something to do. I have also found doing a HALT check helps. IOW am I hungry, angry, lonely or tired? Often I find I'm one of those or just bored. Emotional eating, comforting yourself with food, can be a hard habit to break. Have you thought of getting a dog? I got a shepherd mix a year ago and now I am walking 3-5 miles a day seven days a week. A dog can be a great motivator. You may find keeping a journal helpful. You can write about what you are feeling and over time you may gain some insights or notice some patterns. Try listing 5 things for which you are grateful and/or 5 things you like about yourself. Most of all be kind to yourself.

Edited by: KAT7777 at: 8/12/2018 (23:40)

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-JAMES-'s Photo -JAMES- Posts: 12,292
8/11/18 11:08 A

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Before opening the fridge, ask yourself if you are hungry. You should only eat when hungry.

I also have a "clean" fridge. I'd dive into radishes, or celery and dip. No cake, or Twinkies.....

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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RAENDROPS's Photo RAENDROPS Posts: 235
8/8/18 11:32 A

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I make sure to have healthy options that I enjoy handy.

I tried for a long time to force myself to like certain healthy foods, but I found that was a recipe for disaster; all it made me want to do is eat more junk instead!

Try some different fruits or veggies, see what you like and can keep on hand. Find some easy recipes of snacks to enjoy when you feel the urge to.

I also found that tracking everything I ate, no matter how much or how unhealthy, made me feel better. In my mind, it felt like I had totally blown it, eaten thousands of calories, and might as well keep eating anything and everything since I obviously had ruined all my progress. But then I would add it up and see that maybe I'd only eaten 1000 extra calories. Not great, but not insurmountable, and felt a lot easier to get back on track with the very next meal.

You can do it!

~Shelly~


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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (275,600)
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8/3/18 7:29 P



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Take baby steps!! This means GRADUAL changes and not doing what a lot do as in cut everything out that they *deem* to be forbidden.

As far as the 'when I am tired' thing, I have this happen semi-regularly, and it is a result of my getting poor sleep. I have Obstructive Sleep Apnea as well as suffer from insomnia, and deal with fatigue as a result of a head injury.

Where it comes to sadness, if this is happening on more than just occasionally, then please talk with your Dr. It might be a mild depression that has been unrecognized.

Below are a couple links which may also be helpful:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=1703


www.sparkpeople.com/resource/wellness_arti
cles.asp?id=1396


Good luck,
Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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WHITE-GREEN's Photo WHITE-GREEN Posts: 3,109
8/2/18 4:13 P

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A few suggestions:
* check if your diet is not too strict. It should be very doable in order to not get an attack of the munchies.
* Begin to train yourself to not eat when tired or sad. It does not matter if you 'stumble and fall' - every time you manage to delay eating or to not eat at a time when you did not plan to eat is SUCCESS and this way it will gradually become a habit to not give in to urges to overeat. Your focus should probably not be on weight loss but on training yourself to not respond with eating to every urge to eat or every emotion / feeling. That is where you can make the most progress.
* Plan in 3 meals and 3 snacks so you can tell yourself 'I will eat again at ....' and the wait will never seem very long. If you want to eat after you've eaten those 6 times, tell yourself you will enjoy your breakfast, go to bed or distract yourself and / or remind yourself of the reasons why you want to give up unnecessary overeating.

Join the 'Living Binge Free' team here on Sparkpeople and read the blogs of it's leader, Oolala53. She makes a lot of good suggestions on how to wean yourself off of emotional overeating and bingeing. www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=1323


Create your sparkpage and write a blog about how you are doing. If you also post comments on other members' blogs you will soon find friends and get support.

Edited by: WHITE-GREEN at: 8/2/2018 (16:16)

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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (208,262)
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8/2/18 12:51 P



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SECRETEFI,

Welcome to spark people !

I give all new members one piece of advice and it's this,"don't look at good health or weight loss with an all or nothing mentality". if the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction.

Remember, you're trying to change habits learned over a life time. that's not going to happen overnight, a week, a month or even a year. Change takes time !

that's why Spark encourages its members to start with simple changes first. don't try to do everything at once or you will end up frustrated. Just start with some simple changes you can stick to.

example, if you're not eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. if you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. if you're not exercising, don't start with an hour a day, set a goal to take a 30 minute walk each day for one week. Once you've completed those goals, you do them again or set new ones.

Setting simple weekly goals is how you SLOWLY ease into healthier eating habits.

Rome wasn't built in a day and neither were you. if it took you years to pack on the weight, you can't expect it to magically drop off just because you started dieting.

STOP DIETING.

that's why you keep failing. instead, just start with a few simple changes. You may find that works a lot better than dieting.


SECRETEFI Posts: 1
8/2/18 2:02 A

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I start a healthy diet every Monday and when i am tired or sad i dive into the fridge. What are you doing these moments when you realize that you eat everything????

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