How do you control yourself?
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tmanross
Posts: 35 Member
With food? I’m always in the negatives.
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Replies
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You mean that little voice inside your head that tells you what not to do? After a while, I have expectations of what it's likely to say, and I just get into various habits. I extremely rarely suffer from overeating guilt (maybe once every year or two) so I have to rely on other strategies.1
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I try not to dwell on thinking about food. I don't let myself feel deprived and develop resentment about what I don't eat anymore. I try to think positively about the good food I can eat.7
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Prelog what pops into your head to eat so you can see if it fits or not first
Stay busy.
Make a habit of taking a moment to think about why you want to eat, and make a conscious decision to eat everything you want, a little of it, or to do something else.9 -
Oh, I forgot one strategy. Keep food out of sight. If I can't see it, I'm not forced to think about it. Cans of tuna are fine, but fruit, biscuits etc I always keep hidden away from view.3
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Sometimes I drink a cup of water and contemplate. Also, I make myself do some kind of exercise at the end of the day to compensate if I am over. Yoga, a brisk walk etc.3
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Take a walk if I get snacky
I also use the thought process from Beck’s Diet Solution and put myself in the mindset of “no choice” when I am thinking about eating something I shouldn’t.
I keep a list of my whys for weight loss near me.1 -
It took me 20 years to stop allowing food to control me. I look at everything I eat as fuel now. No longer is it a reward, a way to relax or something I convince myself that I deserve. Because I’ve joined a bunch of classes and am now a “regular” at the gym, I am too afraid of eating something crappy, because it’ll make me feel like crap & I won’t want to work out. Fitness has become an absolute passion (and it’s fun because I’ve met so many other “regulars”) and that’s what drives me to fuel properly. This has been working about 8 months now, but man it took a LOOONG time to change my mindset!4
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In don't want to be 400 lbs again. That's enough, but I also will give myself some flexibility.2
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To make it easier to control myself around food, I
eat food I like.
don't demonize or deem any foods off limits.
tell myself I can eat anything I like, but not everything at once, and not all the time.
plan my meals.
avoid unnecessary temptation. This includes scheduled shopping trips and not buying things I have trouble moderating.
I also
think of myself as a person who doesn't sit and eat all the time.
don't yell at myself when I do lose control.7 -
If I don't see cookies, chocolate etc. I don't think about it. Recently a half jar of delicious coffee / chocolate filled sugar waffle things happened to sit o the table - but not for long. Totally delicious, but I don't make it a habit...0
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- I have an appropriate deficit. I know I would be doomed to fail if I attempt to stick to 1200 calories.
- I earn extra calories through activity.
- I try to eat foods that are satisfying most of the time.
- I don't forbid myself any foods because that would only make me want them more, but I don't keep the foods I tend to overeat in plain sight because constantly tempting myself wouldn't be smart.
- I don't "restart", I recognise a setback and move on. If I restarted every time I overate I would be tempted to go overboard with my overeating because "I'll start dieting tomorrow".
- I replaced brute force willpower with reasoning driven willpower - I go over my calories sometimes, but only when I have thought about it extensively and decided it was absolutely worth it. Most of the time, my perceived "need" to eat something is downgraded to a milder "want" once I think about it carefully. It's easier to deal with "want" by distraction, replacement, future promise...etc.
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1. Fill the fridge with food that needs to be prepared in order to eat (no instant stuff).
2. Weigh your food.
3. Log what you will consume before eating.
4. Drink water if you're still hungry.4 -
I try to eat foods that give me a satisfied feeling - for me, it's usually higher protein foods. This isn't to say that once in a while I don't get into a carb craving mode. But overall this strategy has helped me stay on track.0
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Interesting answers. I've never been compulsive with food so it's interesting to see how others cope with that.0
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For me it took time.
In the beginning of my time of weight loss I had trouble with this but in time I decided I really wanted to be at a healthy weight more than I wanted _______.
Once I got to that weight, it was even more awesome than I had ever imagined - so it's been relatively easy to reprogram my thoughts toward all the great things people have already mentioned in your thread here.
Keep going. Do what it takes. It's worth it.1 -
Another trick is to log your whole day up front. It's strange but it does help counter your urge to snack. Sort of a contract with yourself.7
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I've been logging my entire day ahead of time, sometimes the night before. Dinner is usually my weak point because I don't do the cooking. We have a discussion the night before and I put it in ahead of time so I know what I can eat the rest of the day. I also don't give up anything so I don't have any crazy cravings. If I want ice cream I find a way to make it fit in for the day. My boyfriend thinks I'm silly but I'm perfectly happy to pass on vegetables at dinner in favor of ice cream for desert.3
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As others have said, pre-logging helps for me. I log my entire day before breakfast. Then if someone brings doughnuts (or whatever) into the office, I can look at my log and see if I want to make that doughnut fit into my day. I'll likely have to forgo my nightly dessert, which I don't like doing, so I'll usually pass on the doughnut. But...not always.3
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makkimakki2018 wrote: »1. Fill the fridge with food that needs to be prepared in order to eat (no instant stuff).
This is basically my fridge! And one of the biggest reasons i've lost 103lbs.
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makkimakki2018 wrote: »1. Fill the fridge with food that needs to be prepared in order to eat (no instant stuff).
This is basically my fridge! And one of the biggest reasons i've lost 103lbs.
This would be very bad for me. I have many foods that need to be prepared, but I also need to have foods that I can just grab or toss together in seconds and eat, or else I'll be tempted to order in more often than I would like or to pick up a candy bar at the nearby corner store if I'm too busy or too tired to deal with food preparation.
I always keep canned things, instant ramen, instant grains, pudding cups, boiled eggs, various sandwich spreads...etc for busy/stressful/lazy days.3
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