Compulsion or control
edited March 2017 in Health and Weight Loss
Today is a new day! I'm grateful for that. I did really well all day yesterday eating the right foods at the right time until I got home that is. Ugh.... it was late and I managed to consume way to much food and the go to bed. I found my self making several trips to the fridge. I'm thinking it's not a hungry feeling that brought me there multiple times but a compulsion thinking I could maybe get a little satisfaction from the taste and maybe thinking it would relax me or something. I don't really know. I just know I did not like the feelings after. I pray today that I'll have more power over my compulsions. If anyone else has some words of wisdom i would love to hear what you do or did to change.
Get some VERY minty gum - the kind that almost gives you a ice cream headache and makes your teeth cold. Nothing will taste good for a while after that so you get absolute zero satisfaction from foods and the compulsion starts to fade. What you are describing is a habit so change up your routine to help change the mindset that leads to that habitual behavior. In addition to the gum trick I have a mug of herbal tea each night, log it, and then complete my MFP diary as sort of a replacement habit. "Can't have that because I already posted my diary for the world to see"
Hope this is helpful to you7
Some people find it helpful to put inspirational pictures or quotes around the kitchen or on their fridge.
A good tip I saw one time for boredom eating was to think of an apple (or some other random healthy snack if for some reason you are crazy about apples), if you feel that the apple would satisfy your hunger then you are probably actually hungry so go ahead and eat, if you feel like only "insert favorite guilty pleasure here" will do the trick then you are probably just bored and should find another way to distract yourself. I have found this works for me sometimes.6
I have been doing what you are describing, and thinking just like you. I'm not there anymore. A big change happened around the time I joined MFP three years ago.
I too used to think in terms of doing well and eating the right things. I lost weight, it felt great and I felt in control. But then I couldn't take it anymore, I needed some taste, I needed to make my own choices. So everything went out the window, and I compulsively overate, just because I could, because I figured I could never change "my inner fatty", because I couldn't stop, because I felt I should be allowed to eat whatever, whenever, in any amount.
I have prayed, too... didn't help. Had great hope that tomorrow... nope. What helped me was education, a regular but flexible meal structure, a less stressful food environment, and a shift in mindset. I have read and reflected and discussed and experimented.
Using MFP, logging my intake, no judgement, just a few markers to hit - finally I'm in charge of my own eating. It was so liberating. Letting go of all the food rules was a big leap of faith. But it worked. Eating whatever I want, anytime I wanted, just not eat too much - pure joy! I started to get a better relationship with food. I started to enjoy cooking, to try new foods. Real food started to taste great. I stopped buying the foods I knew wouldn't stop calling for me. Cravings got less and less hold of me. I would occasionally eat more than I had planned, but afterwards, I'd go straight back to what I had planned. Sticking to my plan was so easy! I realized that I had created a way of eating that I liked for what it was, not just a method to lose weight. I had found food peace.
Now I eat for fuel and for pleasure, not to pass time or soothe emotions. I don't eat to rebel, because there is nothing to rebel against.5
If you think you are eating due to stress try some relaxation techniques after work. Meditation, stretching/yoga might be helpful. Try drinking water or some tea. Soak in a warm bath. Listen to music.
There are videos on you tube for stretching or yoga workouts.
Save enough calories for the evening and plan a snack.1
TheCupcakeCounter wrote: »Get some VERY minty gum - the kind that almost gives you a ice cream headache and makes your teeth cold. Nothing will taste good for a while after that so you get absolute zero satisfaction from foods and the compulsion starts to fade. What you are describing is a habit so change up your routine to help change the mindset that leads to that habitual behavior. In addition to the gum trick I have a mug of herbal tea each night, log it, and then complete my MFP diary as sort of a replacement habit. "Can't have that because I already posted my diary for the world to see"
Hope this is helpful to you
Dentyne Ice Arctic Chill will do the trick.3
I do similar things... go to the cabinet or the fridge looking for satisfaction from... I'm not even sure what, but not hunger.
The best thing I've been able to do in that scenario is to make myself busy. Do the dishes of vacuum or play with my kids or SOMETHING so that I'm not thinking about food.2
Can you find another activity that you find relaxing? My snacking generally comes from feelings of boredom, so if I'm activley engaged in something, I'm far less likely to be grazing.
Even just changing rooms in the house helps sometimes too, like if I go read a book in the bedroom instead of the living room (open concept means that living room basically = kitchen).
My biggest snacking inpulses come in the afternoons at work, lately I've found that a large cup of hot tea helps me out with that.0
andrea4736 wrote: »Dentyne Ice Arctic Chill will do the trick.
Oh man. That gum almost hurts. But it's very effective.1
I bought 3 packs of gum today And sipping on some tea now. Thank you everyone for your words of wisdom and encouragement.3
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