Tips and tricks

Woodsmoke

The same generic advice is all over the internet...

I want to know your personal tricks to overcome your bad habits!

e.g. I keep mini-lollies in the freezer and have started eating cold main meals at work... then PIG on light salad in the evening (my binge danger zone.)

Keep this going!

ana3067

1) eat any foods I love
2) eat foods that meet my daily macro goals
3) understand what my goals are and why they are set
4) ditch the bad relationship with food, leading to no more issues with binging or over-eating

that's it, really. Just eating in ways that are psychologically and physically compatible with my goals and lifestyle. No gimmicks.

Christine_72

I've swapped chocolate for rasberries and blackberries

myheartsabattleground

christinev297 wrote: »

I've swapped chocolate for rasberries and blackberries

Dunno why you would, tbh.

slimbluehen

When eating a meal, if I feel out of control and in danger of eating everything, I stop for a few minutes mid-meal. Somehow, I can then give my stomach, which is usually registering some level of fullness or satiety, control over my mouth! (LOL).

ana3067

slimbluehen wrote: »

When eating a meal, if I feel out of control and in danger of eating everything, I stop for a few minutes mid-meal. Somehow, I can then give my stomach, which is usually registering some level of fullness or satiety, control over my mouth! (LOL).

Shouldn't you already have a proper portion on your plate to begin with that would not resul tin over-eating?

Christine_72

myheartsabattleground wrote: »

christinev297 wrote: »

I've swapped chocolate for rasberries and blackberries

Dunno why you would, tbh.

Because it satisfies my sweet tooth, with hundreds less calories than a chocolate bar

Liftng4Lis

I Pre-log and weigh and measure everything. It doesn't go in until its logged.
I make room daily for a treat and don't believe in going without something I crave.
If you happen to go over, log it and move on.

Unknown

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NoelFigart1

I find eating larger meals and avoiding snacks is useful to me. I often choose not to stop snacking when I start, especially in the evenings. But, if I eat a reasonably substantial meal and then mentally tag the rest of the evening as "not eating time" I eat enough without overeating.

It doesn't work for everyone I know, but for some reason, meals are my friend and snacking really isn't.

ana3067

NoelFigart1 wrote: »

I find eating larger meals and avoiding snacks is useful to me. I often choose not to stop snacking when I start, especially in the evenings. But, if I eat a reasonably substantial meal and then mentally tag the rest of the evening as "not eating time" I eat enough without overeating.

It doesn't work for everyone I know, but for some reason, meals are my friend and snacking really isn't.

I'm the same. Part of it is that I eat quickly, so it takes me a while to feel full. But if I am snacking, there's the issue of not enough calories (depending on snack) and eating too quickly, so I just eat more, and more... much easier for me to eat my 3 main meals, log my caloric intake ahead of time (or just before eating) so that I know that my intake will keep me satisfied, and then just eat that.

Also, snacking just makes me hungrier in general.

maryseb63

I love my popcorn and work it into my daily allowance. This way if i'm thinking of snacking, I know I will later on in the evening. Has worked well for me for almost a year.

MelodyandBarbells

I buy single servings of what I want, but can't or don't bother to keep in the house. Icecream, candy, cashew nuts, grapes, bananas all currently fall into this category

Laurend224

I only eat between 12and 4pm.
My first meal of the day is always a giant green smoothie
I drink lots of water and I try to pre log my meals
I drink herbal fruit tea at night to prevent snacking

ana3067

Laurend224 wrote: »

I only eat between 12and 4pm.
My first meal of the day is always a giant green smoothie
I drink lots of water and I try to pre log my meals
I drink herbal fruit tea at night to prevent snacking

Like a 4-hour window? Or 12am? If it's a 4-hour window I'd be hella hangry lol.

Christine_72

Laurend224 wrote: »

I only eat between 12and 4pm.
My first meal of the day is always a giant green smoothie
I drink lots of water and I try to pre log my meals
I drink herbal fruit tea at night to prevent snacking

you sound very healthy Lauren. I like your routine

Branstin

I log my food for a week at a time. If I don't log it, I won't lick it. When in doubt, use a food scale and be mindful of overestimating calories burned. Focus on one day at a time. Slow and steady!

slimbluehen

ana3067 wrote: »

slimbluehen wrote: »

When eating a meal, if I feel out of control and in danger of eating everything, I stop for a few minutes mid-meal. Somehow, I can then give my stomach, which is usually registering some level of fullness or satiety, control over my mouth! (LOL).

Shouldn't you already have a proper portion on your plate to begin with that would not resul tin over-eating?

I work with the 1/4 protein, 1/4 grains, 1/2 non-starchy vegetables concept for filling my plate. I really can't stand measuring and weighing - it's boomeranged on me in the past - so I started doing this AND eating mindfully, which often results in not finishing all the protein and grains on my plate. So far, it has worked for me. Before coming back here to start logging because of a program I am now in, I've lost about twenty pounds.

I may have to get more strict with my food choices and portions as I go along, but baby steps are easier for me to make changes than huge change all at one time.

OrangeBabelfish

I pre-log the majority of my working week. I find, knowing what I am going to eat all week, means I can just pick up my pre-prepared lunch out of my fridge, and when hungry at home, I look at what I am due to eat in the evening and look forward to that.

I also try and approach with flexible dieting. I will occasionally have steak and chips. But then I'll do it on a day where I've done a big or long work out. I will make some room for a sweet here and there. Because for me, once something becomes "forbidden", I only want it more. I don't have cheat days, because I'll make room for something in a normal day if I really want it.

Also - when going over, try not to stress. Christmas day - I will be eating too many calories. But you know what? One day, it's OK. As long as I log it and hold myself accountable, I can deal with it.

KGRebelRanch

I don't snack, or count, or plan meals. I eat when I get hungry, and I stop when I get full.

Kalikel

-Dieting begins in the grocery store - don't want it? Don't buy it. Read the labels.
-More food, less calories
-Eat when I'm hungry
-Stop eating when satisfied, not when full. Full will come, lol
-Fruit instead of empty-calorie sweets (literally the best thing I did - I now prefer the healthier stuff!)
-When a whoosh is imminent, some potato speeds it up (so far)
-Exercise
-Try new foods
-Give up on trying to like things I hate, but try new recipes for things I don't like much
-Be creative with food (e.g. Hard, white lettuce instead of chips with salsa)
-Don't worry about going over or under calorie goals
-Don't worry when there is a plateau (remember there will be a whoosh)
-Drink water
-I can have off days
-Patience! Don't get discouraged. It's a long journey.
-Try any stupid thing that doesn't go against my plan (like, "spicy food will help you lose!")
-Keep working on my millions of goals
-Not allowing the saboteurs to have any effect. (You learn a lot about some of the people close to you when you lose weight!)

SingRunTing

I eat three meals a day, while saving ~200 calories for the end of the day. Those 200 calories are my calories that I can use to eat anything I want (usually ice cream or popcorn). It gives me my evening treat, while being planned for throughout the day.

TuffChixRule

I schedule my exercise as if I was scheduling a doctor or dentist appointment. When my phone reminder goes off, I know it's time to exercise (if I haven't already done so that day). I have also become a label reader in the grocery store. I didn't realize how many foods including so called "healthy" foods have a whopping amount of sodium and sugars. I also include a 300-400 calorie buffer in my food diary for an evening treat if I want, but will always log my treat, even if I forget the night before. Trying to make logging and exercising part of a normal routine takes work, but it's worth it.

tulips_and_tea

I believe in an "eat what you like" approach. Not meaning eat whatever you want whenever, but I mean know your tastes and your likes and dislikes and work WITH it instead of against it.

I.E. if you don't particularly care for sweets don't try to make sweet protein drinks part of your daily intake. And vice versa: if you have a sweet tooth, try to find healthy sweets and don't make all savory items the bulk of your diet. Just a small thing that I found works for me.

Lizzy622

Fat helps keep me satisfied. Just remember it has lots of calories so a little goes a long way.

SLLRunner

Liftng4Lis wrote: »

I Pre-log and weigh and measure everything. It doesn't go in until its logged.
I make room daily for a treat and don't believe in going without something I crave.
If you happen to go over, log it and move on.

Yes!

peachyfuzzle

Thankfully, I don't have much of a sweet tooth, but when it hits, I will go absolutely balls *kitten* nuts on Twix bars. I've switched out any sweets in the house for greek yogurt, or maybe a slice of wheat bread with a dollop of peanut butter. Stuff like that seems to work well when I'm looking for something sweet.

If I'm going out, I'll research food items off of the menu first. If the restaurant has no nutritional information on their website, I will try to log each item in a dish individually to the best of my ability, and then quick add a couple hundred calories to round out any discrepancy.