Mindless eating..how to stop it?

numinousnymph

If you can't 100% control what food is in the house, I find that putting it somewhere I can't see it helps the most. Also, making decaf coffee (if it's at night) or tea really helps, as I find just drinking plain water can get pretty bland. Something with more flavor makes me feel more satisfied. Now, if you are *actually* hungry, you should eat. But if you're close to your calorie limit for the day, snack on vegetables and fruits (but watch the calories with the fruits) or some low-calorie snack food like popchips (but make sure, if you buy the large bag, to individually portion them out beforehand).

cwolfman13

Being mindful in all things, including your consumption is a skill. Skills must be practiced in order to be improved upon. Practice being mindful in all things.

yelliezx

I used to do that! In fact, I still get like that at times but most of the time I manage to control it because I plan a chocolate bar into my day so I don't feel like I'm missing out. I actually feel stuffed after I eat that chocolate bar!

SideSteel

There's probably multiple things you need to address but for starters I'd try to identify what factors are involved in the choices you make about food.

For example hunger can be one reason that we eat. We can also eat for taste related reasons that are separate from actual hunger.

We can also crave foods simply because we see or smell the food and that forces us to decide whether or not to eat the food when we may not have thought about it to begin with were we to not have seen it.

Take for example, if you were to go home and see a tray of donuts on the kitchen counter. You will be forced to choose to either eat, or not eat one or more donuts. If your willpower is already depleted from all of the choices you've already made at work, you might then choose to eat a donut.

Had you not seen the donuts to begin with you most likely wouldn't have gone home and thought "damn I want to eat a donut right now".

So one thing you can do would be to restructure your living space so that your food environment is more diet-friendly. Move the energy dense, nutrient sparse foods to less prevalent locations so that you're not encountering them as frequently.

You may also benefit from food prep in bulk since this would make eating relatively healthier options more convenient.

There's several other things but this would be one starting point/idea to implement.

tibby531

I have rationed/portioned snacks throughout my kitchen. grabbing a pre-weighed 1 oz bag of my favorite chips prevents me from eating the entire bag in one sitting. I also plan for snacks, and hide extra calories in my grab-n-go meals for "upgrades." also, make sure you're getting enough food throughout the day. I used to not eat enough, and found myself elbow-deep in the pantry a lot. find what works for you, and stick with it. best of luck!

EmotionalEater84

Preparation.

You are more than likely a lot like myself.. In the morning my will power and good intentions are clear and intact. I grab good choices for breakfast and lunch and I'm out the door for the day. Evening hits and I tend to slack. Don't want to cook after a long day and all the rest of the excuses that follow that

My suggestion is to make your evening meal when you make the others instead of having to prepare it when you get home. Make something you can just reheat and serve. Or, if you fancy a hot meal to come home to, there are tons of crock pot ideas all over this website and many more!

My will power normally fails me in the evening, so to curb that I just make sure I plan my whole day instead of reacting on a whim.

Best of luck! xx

vegan4lyfe2012

funchords wrote: »

In your home, create some traditions around meals --

You eat at the table.
You set a place.
You have fresh flowers there.
There is a candle that you light before being seated.
You play soft music, but neither TV or other devices are involved.
You serve your meal. You focus on the foods' tastes and textures and smells.
You take at least 20 minutes to finish.
You clear your place, extinguish the candle, and go about the next part of your day.

This is for food in the home. It's a tradition, a little lighter than a rule but generally something you observe.

This relaxed me just imagining it! Great "tradition"!

edailey88

I love to snack... I keep the special k cereal bar red berries in my car and in my purse. they're only 90 calories, I LOVE those bars! They are amazing! Try low calorie snacks, keep them everywhere, and really think about it before you eat it. I use mine as a daily treat, and I think to myself.. If I eat this scrumptious thing now.... what happens when i want one later??! Then I end up waiting. I know you live with other people, but you have to think of you!! You are the only one who runs your body, you have to think of your goals! good luck!!

Romyarts2014

70 pounds ago I was the mindless eater that would go to bed with a bag of chips, chocolate bars cookies and a huge soda. Mind you I still have 120 pounds to go...

You really need to be one with yourself LOVE YOURSELF before taking the weight loss journey. I was never happy with my self and did not think I deserved to be happy.
After re evaluating myself finding meditation and yoga into my daily routine its like the mindless eating just went away.... Keeping busy is a big thing, You dont think about food when you dont eat. Make meals fun! Make something healthy and try something new each day! You can have your cake and eat it to. JUST IN MODERATION and of course within your calories. You make the change to be healthier when you make that switch in your mind.

Loving yourself

Is that good for me?
What effect will that have on me?

Is that cookie worth feeling miserable after
Is that cookie worth that inch on your waist line.

You can do it!
Beleive in yourself and the rest will follow

Romyarts2014

ok fixxxxxx...

You dont think about food when you dont eat .....Stupido

You dont think about food when your keeping busy


DUHHHH

lpeterson

You can't eat what you don't buy. Avoid the snack aisle at the grocery store.

dopeysmelly

I second pre-logging the entire day's meals, including snacks. I do it the day before, so I know EXACTLY what I'm going to eat over the whole day, and I know it'll be within my calories and I'll get the protein, fat and fiber I want. If you really need that post-work snack, then maybe pre-log that first and work the rest of your meals around it. But I question whether you are really hungry, or just looking for some way to "celebrate" the end of the working day? In which case, figure out a different way of celebrating being home, like going for a walk or having a shower.

I work from home, my office is right next to the kitchen, and I have cookies, candy etc. all lurking about 4 feet from where I sit all day (I don't live on my own and I don't expect my daughter to give up her candy bag, which is teaching her self-discipline and moderation, just because Mommy doesn't have any self-discipline!). I used to graze all day, but it's a habit that can be broken. I relied heavily on drinking cups of tea. When I felt the twitch to graze, I would get up, make a cup of tea, walk around the house (get a fitbit/vivofit!) and then drink it. It took about 2 weeks, but I broke the habit, and haven't mindlessly grazed since mid-February this year. It absolutely can be done!

Zerodette

lpeterson wrote: »

You can't eat what you don't buy. Avoid the snack aisle at the grocery store.

Some people live with others, who DO buy snacks. This is where willpower has to come in.

shellyae

I find that eating a mint or chewing sugarless peppermint gum helps me avoid snacking when I'm not truly hungry. Very few things taste good after eating a mint - at least for me. I also agree with logging the snack before you eat it - seeing the numbers often makes me decide against it.

Rashanti1

Binge eating after work was a HUGE problem for me! Also, drinking tons of beer in one sitting. Like others have said, will power, buying healthier snacks, and logging it before you eat should help some.

One of my favorite foods in the hold planet is sweet potato pie. I used to eat a whole entire pie all by myself. I was at my cousin's house about a month ago and she decided to make sweet potato pie. I was a mess as I was extremely tempted to have some, but I watched her make it and saw the amount of sugar that was included. It instantly turned me off.

Point is, logging whatever you're about to eat and seeing the nutrients/calories can massively help with whether or not you want to eat it. Also try drinking water before snacking as dehydration can sometimes be confused with hunger.

d6melanie

The best thing that has worked for (and not everyone supports this.) Is first, to not have those foods in the house. And second, to make a no snacking rule. If I'm truly hungry I'll add more food to my meals, but I am a well fed american who doesn't have medical reason that would make it unhealthy for me to stand being hungry until my next meal.

joflo723

X0X0NikkiX0X0 wrote: »

Distract yourself, I find walking, reading, painting my nails (can't eat after either because you can't do anything with wet nails, and also, nail polish remover tastes nasty and is all over your fingers.) cleaning, looking at gross pictures can make you lose your appetite, studying, and doing sit ups really quickly especially after drinking a glass of water can make you feel sick just thinking about food, and spinning around, you don't want a cookie when you're dizzy. Lol Just a few things I do.

LOL haven't tried the last few, but distractions always work for me. I find something I get totally immersed in and I completely forget about snacking.

funchords wrote: »

In your home, create some traditions around meals --

You eat at the table.
You set a place.
You have fresh flowers there.
There is a candle that you light before being seated.
You play soft music, but neither TV or other devices are involved.
You serve your meal. You focus on the foods' tastes and textures and smells.
You take at least 20 minutes to finish.
You clear your place, extinguish the candle, and go about the next part of your day.

This is for food in the home. It's a tradition, a little lighter than a rule but generally something you observe.

...but this makes the most sense...need to try this myself!

Chelsea89600

dopeysmelly wrote: »

I second pre-logging the entire day's meals, including snacks. I do it the day before, so I know EXACTLY what I'm going to eat over the whole day, and I know it'll be within my calories and I'll get the protein, fat and fiber I want. If you really need that post-work snack, then maybe pre-log that first and work the rest of your meals around it. But I question whether you are really hungry, or just looking for some way to "celebrate" the end of the working day? In which case, figure out a different way of celebrating being home, like going for a walk or having a shower.

I work from home, my office is right next to the kitchen, and I have cookies, candy etc. all lurking about 4 feet from where I sit all day (I don't live on my own and I don't expect my daughter to give up her candy bag, which is teaching her self-discipline and moderation, just because Mommy doesn't have any self-discipline!). I used to graze all day, but it's a habit that can be broken. I relied heavily on drinking cups of tea. When I felt the twitch to graze, I would get up, make a cup of tea, walk around the house (get a fitbit/vivofit!) and then drink it. It took about 2 weeks, but I broke the habit, and haven't mindlessly grazed since mid-February this year. It absolutely can be done!

good advice, thanks

LookAWalrus

I'm going to hippo and tell you what I've done.

1. Buy only one unhealthy snack for the week. Usually dark chocolate.
2. Only shop once a week to avoid buying more junk.
3. If I feel like eating more than the serving size drop it on the floor. I threw away an entire chocolate pie.
4. Drink water. It helps.

I still snack but I'm not as bad as I used to be.

kierajewel

I find that if I deny myself all treats I tend to fall off the wagon more. That said, if you DO have snacks in the house then NEVER snack from the bag/package. Just take one serving, put it in a dish, return the snack package to its out of sight location and head to the other end of the house. If you have a cookie a day habit, then take the one cookie, and a piece of fruit. When you get to the end of the cookie, eat the fruit and do NOT go back into the kitchen.

When you are eating, no matter what you are eating, try to STOP DOING ANYTHING ELSE and JUST EAT. Mindless eating in front of a tv or computer is too easy. Turn it off, focus on the food and you will eat less and be more satisfied for it.

Do NOT watch commercial TV (especially not in America). All that FOOD PORN will make you want food even when you arent hungry!

During my most successful weightloss regime (lost 100 pounds and kept it off for several years). I had a one a day chocolate habit. These are little mini candy bars with about 50 calories, I would save one for after dinner each night - PROVIDED I had met my calorie goals for the day. http://www.fatsecret.fr/calories-nutrition/côte-dor/mignonnette-lait/1-mignonnette After I had it, no more eating for the day. I would break it into six pieces and just savor it like it was a much bigger bar and let it melt in my mouth rather than chewing.

It probably sounds silly like that, but it did work for me and I will probably take it back up as I work myself back into a solid regime. Of course, you have to be willing to delay gratification but I found have something nummy to look forward to at the end of each day really kept me motivated. I didn't feel so "deprived" when I was dieting, because if i DO feel deprived I will fight myself tooth and nail (and lose a lot) and eat crap.