Living the Lifestyle - Friday 12/1/2017

Out_of_Bubblegum

We meet here to explore, share, celebrate, and (sometimes) agonize over how we do (or don't) incorporate weight loss guidelines into our daily lives. "It's a lifestyle, not a diet" is easily and often said, but sometimes not so simply put into practice.

This is a thread for everyone. If you're new to GoaD, or to weight loss, your questions and comments are always welcome. If you're maintaining, or a long-term loser, your thoughts on the topic may be just what someone else needs to hear. If you're reading this, join in the discussion!

Each weekday, a new topic is offered up for discussion. Thread starters for December are:

Monday - 88olds
Tuesday - goldenfrisbee
Wednesday - minimyzeme (Kim)
Thursday - imastar2 (Derrick)
Friday - bwmalone

Topic: Emotional eating

Do you ever "feel" like eating when you are not hungry?
Or even right after a meal?
If yes, what are some coping mechanisms that you have found to get through this?

Rachel0778

Yes. I love food and I enjoy eating (even when I am not hungry). I constantly have to ask myself if it is hedonic hunger or physical hunger. To figure out if it is hedonic or physical hunger the steak trick works well. If I am hungry enough to eat a steak, it's physical hunger. If a steak doesn't sound good, it's hedonic hunger (some people use apples for this- but I have been known to mow down 5+ apples during a binge so I needed a non-fructose based food).

My biggest tip is to plan meals at the beginning of the day. If it's not in the plan you don't get to eat it. Period. That being said, when the munchies get bad I will snack on carrot sticks or something similarly low calorie. I will also drink diet soda or flavored water or chew on gum.

Al_Howard

Yeah! And none. It's a constant struggle, especially in the evening.

88olds

Do you ever "feel" like eating when you are not hungry?

I'm not even sure I'm eating because I feel like eating. Sometime I eat to calm myself, just reacting to being agitated. Agitated isn't really a feeling.

Or even right after a meal?

If sweets are involved.

If yes, what are some coping mechanisms that you have found to get through this?

I have a variety of SF candy on hand. Other point friendly stuff. Is sugar free candy a contradiction in terms.

gadgetgirlIL

Sadly I take after my father in terms of there is always room for dessert. My father was much more disciplined with the rest of his eating and I rarely ever saw him snack. He was always at a normal weight.

Eating to calm myself has happened too much this semester at work.

minimyzeme

Oh, absolutely, I often feel like eating even though I'm not hungry. And sometimes after a meal!

WW has helped me to become more mindful of the desire to eat, but more importantly, what's driving the desire. In the past, there was absolutely no thought or awareness. In 'auto-pilot', I would go right from inkling to eating. And 90%+ of the time, I was stuffing my face with food that made me fat.

Now above all, I try to be mindful. If I get the inkling to eat, I slow way down and try to really tease out what's driving the urge. Over the course of time managing my weight, I've learned my impulse to eat is often related to stress, boredom or emotional stuff. If I take the time to figure out what's going on, (now) I often realize 1) I'm not really hungry and 2) if I do something to address the root cause of what's driving the impulse, I might actually make some headway on reducing the real problem. As a last resort though, I might still eat. I just make a point to eat no- or low-point foods. I don't know why I have the crutch, but it's not the behavior that made me fat as much as it was my choices. Better choices sometimes work better for me that completely squelching the behavior.

When I started managing my weight, I was very used to big portions (with an "S"!) at mealtimes. At least two (or one huge one). As described above, it was an auto-pilot move, ignorant of hunger or the sensation of being full. Breaking the habit mostly curbed the urge to eat right after a meal. It's rare now, vs common back in the day.

My biggest tool to combat this issue is mindfulness. Next is a low-point snack. Between the two of them, I feel pretty good about managing the needless eating syndrome.

podkey

Hedonic eating for taste? Yes. Emotions not really. OK maybe boredom

Out_of_Bubblegum

The reason I put feel in quotes was because I was trying to describe half of an urge. It's not a craving, not an emotion, not exactly a compulsion, just as @minimyzeme describes, an inkling.

I have found myself in this state a few times recently, and I've been exploring the why's and hows.

I think the why is just that it's entertaining... it tastes good, it feels good, it's fun to eat something tasty.

And.. I think my number one way to combat it is to realize what it is BEFORE I reach for the chips...

The other strategy that works for me is to wait. If I feel like eating, wait 20 minutes. That allows me time to get distracted by something, or to just let the feeling go away... but if it's actually hunger, then it won't go away.

(and if I still have that "inkling" after 20 minutes... go get a measured, deliberate snack, and enjoy it slowly)

minimyzeme

bwmalone wrote: »

And.. I think my number one way to combat it is to realize what it is BEFORE I reach for the chips...

The other strategy that works for me is to wait. If I feel like eating, wait 20 minutes...

@bwmalone , sometimes I can stay (or get) mindful between the serve-up and eating phases. It's like pulling myself back from the brink but I've been pleased to find I can either put food back or (gasp), throw it out!