How do you stick to your healthy diet?

AntsyAngler

I think it helps just to be paying attention to everything. I used to eat a whole sleeve of crackers with cheese, not realizing it was a whole days worth of calories and fat. Now I eat a couple crackers if I feel I really want them, but choose healthy things to fill up on.

bulk_n_cut

ohh, and brush + floss when you've met your calorie/macros. nothing for me is remotely as effective in curbing late night pantry raids

FitOldMomma

jangus9416 wrote: »

What are some ways you continue to eat healthy and stop binge eating? I know most of you will say that you don't cut anything from your diet, and you eat what you want. CICO blah blah blah. Well that's great, really, but how do you limit yourself to just one cookie? Do you put money in a jar everyday you don't binge? What stops you in that moment of vulnerability? I just need some ideas. Thanks!

I simply stopped buying and bringing into my home any food items that I have had poor control over. I don't buy any junk foods like packaged cookies or potato chips. However, if I really want a treat I go and get it and eat it there. Within reason though. I'll go get a nice big frozen yogurt, or perhaps a McDonald's ice cream cone. If we have birthday celebrations and I bake a cake- I'll send ALL the leftovers home with the guests. My binge food was anything chocolate. So now, I'll occasionally walk or ride my bike to the store and buy ONE candy bar and really enjoy it.

Also, I've found healthier options that satisfy my sweet tooth. Like Danon Lite and Fit vanilla yogurt. It is delicious!
It's not just about willpower, it's more about making new healthier habits. Keep a lot of tasty, but lower calorie foods available.

If it's salty crunchy food you crave, air pop a huge bowl of popcorn and lightly sprinkle it with popcorn salt...it's superfine grain and will stick to it even without butter. You can eat quite a lot for relatively few calories.

One last thing...I chew sugar free gum quite a bit. I especially like the dessert flavor ones.

kiwiOT

How do I not binge on junkfood? Well we've all got food vices and I don't have a binging type personality (I think its more an emotional problem than a food problem). However I used to LOVE Big Macs. I don't know why since Im not generally crazy over fast food and the majority of it smells and tastes revolting but for some reason if I get a whiff of one, I immediately have that "Omg I totally gotta eat that right now!!" thought in my head. The same kind you get when you go to the movies and you're bombarded with the delicious popcorn smell even if you just ate a big meal.. But I looked up the big mac online and from my calculations Id have to run 10 km just to burn one off (and thats just the burger! Don't get me started on a combo!) I went into McDonalds today since I was visiting a town I was unfamiliar with and I could not find my beloved Subway. I literally walk in, smell that delicious Big Mac smell, consider for a split moment ordering one then I think, "I just got rid of one of my fat handles, do I want it back? AND its worth a 10km run. Do I want to run that much? Hell no." I ate a McWrap instead (grilled not crispy since crispy is deep fried). Also I worked at McDs in college so I know exactly how they cook and reheat their burgers and its enough to put anyone off their food.. Also my Hubby worked at KFC, Pizza Hut and 7/Eleven in college also so he knows what crap they put in their food as well. The only one I trust is subway (yes, I once worked there too). You can eat everything but their bacon, avocado and cheese and be aware that their bread has 4x the normal amount of sodium in reg bread..

Anyway, whats helped for me is educating myself on the nutrition of all my favorite "cheat" foods. I still eat them, but only during celebrations with my family ie birthdays, big family get togethers, holidays etc. I never EVER reward myself with food, because I know if Im having a bad day, food could revert to being an emotional thing for me and instead turn into a guilt trip - hello binge eating. So anyway, I find out what the calorie content etc of my "cheat" food and I prepare for it. Recently we had Easter, since my husband and his family are German Mennonite's I knew front up that there would be a mountain of chocolate and carbs available. They have a odd Easter "tradition" of eating deep fried german bread with potato/butter soup, then using that same piece of bread and dipping it into icing/powdered sugar - GROSS!!! I didn't partake but I did eat some plain bread rolls (a break from my no refined flour rule) and a small easter egg. So I knew I would go over my cal count for the day but I prepared by doing a decent session at the gym that morning. Even with a 1.5 hour workout I was still over my cal count by 45, which is certainly not terrible, but imagine what it would have been if I didn't exercise?

Merkavar

I just don't.

I can count the number of times I went over the calorie limit on one hand and they were events like Christmas parties etc.

The few times for what ever reason, poor planning, I went over by a little I would do some exercise, jump on a treadmill etc. so in the end I was under.

Every now and then I might have an extra slice of pizza I wasn't planning on eating but these are when I have the room or just don't have dessert of a snack.

kiwiOT

Also if it helps, look at a kilo of butter everytime you want to binge and think - thats what will go into my body. Or google arteries that are clogged up with plaque. Educate yourself! Ignorance is not bliss!

JanFlew

I think of managing my calories like managing my money, and overeating is like writing a bad check. I have made a commitment to a healthy breakfast smoothie (4 fruit/veggie servings), a low calorie lunch, then I can eat the same dinner as the family, but I serve my plate with measuring cups to ensure proper serving sizes. I get my cardio workout done during the day, and see where my calorie balance for the day is. If I have earned extra calories, I can have a snack, if not, I can't. My motivation to stay disciplined is the weight I have already lost and the prospect of fitting back into that black lace dress hanging in my closet that I have never had the heart to put in the donation bag.

Machka9

jangus9416 wrote: »

What are some ways you continue to eat healthy and stop binge eating? I know most of you will say that you don't cut anything from your diet, and you eat what you want. CICO blah blah blah. Well that's great, really, but how do you limit yourself to just one cookie? Do you put money in a jar everyday you don't binge? What stops you in that moment of vulnerability? I just need some ideas. Thanks!

1. I've never been a binger.

2. There are no cookies in the house. Or anything else I like that might tempt me to eat more calories than I need to. If I really want that stuff, I have to make an effort to get it.

3. I do eat quite low-cal, but I choose yummy low cal options. I have been doing a whole lot more browsing through grocery stores of various sorts, looking at options, reading labels, etc. Before, I would just go for "the usual". Now I'm eating a lot more variety. I'm trying new things.

4. If I know I'm going to go out to a restaurant or otherwise be in a situation where I'll consume more calories than usual ... I exercise first. I exercise enough to burn those calories.

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LiftAllThePizzas

Whatever name you want to give it, it's the same thing that keeps me from spending next month's mortgage payment on toys I might want. I don't know what the technical term is for it, I'd probably call it, "giving a crap about the future and not just the moment."

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LiftAllThePizzas

MrM27 wrote: »

LiftAllThePizzas wrote: »

Whatever name you want to give it, it's the same thing that keeps me from spending next month's mortgage payment on toys I might want. I don't know what the technical term is for it, I'd probably call it, "giving a crap about the future and not just the moment."

It's time to grow up.

Not even once. Growing up is for suckers! :P

jangus9416

MrM27 wrote: »

jangus9416 wrote: »

What are some ways you continue to eat healthy and stop binge eating? I know most of you will say that you don't cut anything from your diet, and you eat what you want. CICO blah blah blah. Well that's great, really, but how do you limit yourself to just one cookie? Do you put money in a jar everyday you don't binge? What stops you in that moment of vulnerability? I just need some ideas. Thanks!

Why would it be CICO blah blah blah just because some people can have 1 cookie or 1 serving of ice cream?

I was saying this to sum up the usual responses. If you can just have one cookie then great, but I want to hear from people who have struggled with this and found "tricks" that helped them.