Solutions for Habitual Snacking?
Mochiedoke
Posts: 199 Member
Hi Fellow MFP-ers! Has anyone here found a good way to overcome habitual snacking? It's 99% of the the reason that I'm finding it difficult to lose weight right now. The office manager at my job keeps copious amounts of snacks in the kitchen that's right outside of my office. So every time I step out, I'm greeted with chips and cookies (and as of late, cakes). I'm doing intermittent fasting and oddly enough, I don't get tempted during my fasting window. I have lots of tea and water and all is well. But when that time is up?
GAME ON.
I'm off for the next couple of weeks and today is my first day off being at home. I haven't snacked at all. Did my fasting window, went PAST my fasting window, and just had a regular meal with no problem.
How do I get past this urge to snack when I'm at work even though I know I don't need it, don't particularly want it, but somehow feel compelled to do it?
Any experiences or advice welcome!
GAME ON.
I'm off for the next couple of weeks and today is my first day off being at home. I haven't snacked at all. Did my fasting window, went PAST my fasting window, and just had a regular meal with no problem.
How do I get past this urge to snack when I'm at work even though I know I don't need it, don't particularly want it, but somehow feel compelled to do it?
Any experiences or advice welcome!
0
Replies
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Change your fasting window until after work?2
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Some mind games I play with myself on just such occasions:
- Log it before you eat it. Seeing it in black & white and knowing I will have to subtract those calories from my meals often helps.
- For foods not in single serving packaging, I imagine the ickiest person in the office rummaging around in the bowl/package, people sneezing and coughing all over it. If it's homemade, I actively wonder the condition of the co-worker's kitchen.
- When you walk through, make a mental note of what snack is calling to you, and tell yourself you can come back for it in 5 minutes. Then just take a moment to decide if you really want it, if it's worth it or not, before going back for it.
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I haven't tried getting past it. I've just chosen to eat smaller meals and keep some calories available for snacks during the day. As I type this, I have a single-serve bag of Simply Protein Crunch beside me (110 calories). Other options include popcorn, veggie dogs (I like them cold out of the package. Don't judge me; it's 8 grams of protein and 15% of my iron rda!) single-serving ice cream treats (generally 90-160 calories; occasional splurge for a 250-calorie Chipwich-type thing).
Mostly, I seek out snacks that help me hit any or all of protein, iron or fiber goals. I'll occasionally have something that's low-cal enough to fit my available but doesn't give me much more than low-fiber carbs and salt (Veggie Straws, I'm looking at you...), but that's less common.
Bottom line, snacking isn't a problem unless it takes you over your calories.2 -
I've only been trying this for a couple of days with semi-successful results, but maybe identify one thing that's available that you want, and stick to only one piece of that one thing? (This is what I'm trying to do with Christmas cookies at parties. Sometimes it works?)2
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I became a germaphobe. One day I started paying attention to the behavior of my coworkers around the food that was out. Exposed food lost its appeal. The details would be tmi.
I brought a couple of apples with me to work.
My system was no afternoon snacking until I got home to my planned, program friendly and appealing snack. That way it was just about waiting for awhile.3 -
quiksylver296 wrote: »Change your fasting window until after work?
I wouldn’t be adverse to this, but I wake up around 4am and go to be super early, so probably not too feasible for me in terms of schedule :-(
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Some mind games I play with myself on just such occasions:
- Log it before you eat it. Seeing it in black & white and knowing I will have to subtract those calories from my meals often helps.
- For foods not in single serving packaging, I imagine the ickiest person in the office rummaging around in the bowl/package, people sneezing and coughing all over it. If it's homemade, I actively wonder the condition of the co-worker's kitchen.
- When you walk through, make a mental note of what snack is calling to you, and tell yourself you can come back for it in 5 minutes. Then just take a moment to decide if you really want it, if it's worth it or not, before going back for it.
I like this, thank you!3 -
estherdragonbat wrote: »I haven't tried getting past it. I've just chosen to eat smaller meals and keep some calories available for snacks during the day. As I type this, I have a single-serve bag of Simply Protein Crunch beside me (110 calories). Other options include popcorn, veggie dogs (I like them cold out of the package. Don't judge me; it's 8 grams of protein and 15% of my iron rda!) single-serving ice cream treats (generally 90-160 calories; occasional splurge for a 250-calorie Chipwich-type thing).
Mostly, I seek out snacks that help me hit any or all of protein, iron or fiber goals. I'll occasionally have something that's low-cal enough to fit my available but doesn't give me much more than low-fiber carbs and salt (Veggie Straws, I'm looking at you...), but that's less common.
Bottom line, snacking isn't a problem unless it takes you over your calories.
Thank you! I’m like a free range grazer and it definitely knocks me over my calorie goal. I can try to do better about bringing my own and maybe that will help me control it.
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allieeveryday wrote: »I've only been trying this for a couple of days with semi-successful results, but maybe identify one thing that's available that you want, and stick to only one piece of that one thing? (This is what I'm trying to do with Christmas cookies at parties. Sometimes it works?)
I would love that...I need to work on discipline because once I get one, several others follow
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I became a germaphobe. One day I started paying attention to the behavior of my coworkers around the food that was out. Exposed food lost its appeal. The details would be tmi.
I brought a couple of apples with me to work.
My system was no afternoon snacking until I got home to my planned, program friendly and appealing snack. That way it was just about waiting for awhile.
I’ve never actually paid attention to this. I suspect that if I did, I’d see things that explain why their offices look the way they do lol
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I recognise your problem. Here too we have a kitchen filled with cookies and (free) unhealthy stuff.
I read some good tips here, thanks everyone!
For me it's only day 8 of my diet but I'm doing okay so far at work. I checked some calories of those cookies and decided it was not worth it. I prefer to spend my calories on some small delicious piece of chocolate at home, with my feet up in front of the television. Not a quick cookie at work, just because I'm stressed, and which is full of colleague-germs (lol).2 -
jufhermelien wrote: »I recognise your problem. Here too we have a kitchen filled with cookies and (free) unhealthy stuff.
I read some good tips here, thanks everyone!
For me it's only day 8 of my diet but I'm doing okay so far at work. I checked some calories of those cookies and decided it was not worth it. I prefer to spend my calories on some small delicious piece of chocolate at home, with my feet up in front of the television. Not a quick cookie at work, just because I'm stressed, and which is full of colleague-germs (lol).
This is a good way to look at it, lol0 -
I feel your pain, it's a nightmare when the office is full of cookies and chocolates....What's even worse is co workers who keep asking '' why don''t you have some? go on, have one, it's not going to kill you''
My solution is bringing my own healthy snacks that fit in my goals (mainly fruit/veg).1 -
Snacking on healthy food is fine. Snacking on unhealthy food can wreak havoc on your health.
Sadly most people don't realize how poor their food choices have been until it's too late. Me included.
Snacking is what caused me to get type 2 diabetes. It wasn't my regular diet because I eat healthier than most people as I make my food from whole ingredients (not from a package), eat whole grain bread and pastas and rarely eat fast food.
If the temptation persists, make yourself a wholesome healthy snack and always keep it handy. My favorite is a mixture of dark chocolate chips (at least 70% cacao), sweetened dried cranberries (Craisins) and some type of nuts or seeds (my favorite is shelled pumpkin seeds). This mixture is chock full of antioxidants, vitamins, minerals and healthy fats. It also is a good source of protein (pumpkin seeds) which can help satisfy cravings.
Just remember "carbs beget carbs" meaning the more you consume the more you will crave...it's how the body responds.
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Snacking doesn't cause diabetes. Eating healthy food doesn't prevent diabetes. The two main factors that increase the odds of developing the condition are genetics and being overweight. It makes no difference whether you got to be overweight on whole foods or processed, extra-virgin olive oil or transfats.
PS: A tablespoon of dark chocolate chips contains 8 grams of carbs. Same for the craisins.
And not everyone's body responds to carbs the same way.4 -
Drink more water!!
Is there a way to avoid the snack area at work?0 -
Snacking on healthy food is fine. Snacking on unhealthy food can wreak havoc on your health.
Sadly most people don't realize how poor their food choices have been until it's too late. Me included.
Snacking is what caused me to get type 2 diabetes. It wasn't my regular diet because I eat healthier than most people as I make my food from whole ingredients (not from a package), eat whole grain bread and pastas and rarely eat fast food.
If the temptation persists, make yourself a wholesome healthy snack and always keep it handy. My favorite is a mixture of dark chocolate chips (at least 70% cacao), sweetened dried cranberries (Craisins) and some type of nuts or seeds (my favorite is shelled pumpkin seeds). This mixture is chock full of antioxidants, vitamins, minerals and healthy fats. It also is a good source of protein (pumpkin seeds) which can help satisfy cravings.
Just remember "carbs beget carbs" meaning the more you consume the more you will crave...it's how the body responds.
The bolded are blatantly not true.estherdragonbat wrote: »Snacking doesn't cause diabetes. Eating healthy food doesn't prevent diabetes. The two main factors that increase the odds of developing the condition are genetics and being overweight. It makes no difference whether you got to be overweight on whole foods or processed, extra-virgin olive oil or transfats.
PS: A tablespoon of dark chocolate chips contains 8 grams of carbs. Same for the craisins.
And not everyone's body responds to carbs the same way.
Esther is correct. Snacking and food choices do not cause diabetes.3 -
Bring your own snacks and make it a rule that you can only snack on those, the office snacks are off limits. You have a hard and fast rule about no eating during your fasting window, now you need a hard and fast rule No Snacking on the snacks in the office, only eat the snacks you've brought in yourself.0
-
Snacking on healthy food is fine. Snacking on unhealthy food can wreak havoc on your health.
Sadly most people don't realize how poor their food choices have been until it's too late. Me included.
Snacking is what caused me to get type 2 diabetes. It wasn't my regular diet because I eat healthier than most people as I make my food from whole ingredients (not from a package), eat whole grain bread and pastas and rarely eat fast food.
If the temptation persists, make yourself a wholesome healthy snack and always keep it handy. My favorite is a mixture of dark chocolate chips (at least 70% cacao), sweetened dried cranberries (Craisins) and some type of nuts or seeds (my favorite is shelled pumpkin seeds). This mixture is chock full of antioxidants, vitamins, minerals and healthy fats. It also is a good source of protein (pumpkin seeds) which can help satisfy cravings.
Just remember "carbs beget carbs" meaning the more you consume the more you will crave...it's how the body responds.
The bolded are blatantly not true.estherdragonbat wrote: »Snacking doesn't cause diabetes. Eating healthy food doesn't prevent diabetes. The two main factors that increase the odds of developing the condition are genetics and being overweight. It makes no difference whether you got to be overweight on whole foods or processed, extra-virgin olive oil or transfats.
PS: A tablespoon of dark chocolate chips contains 8 grams of carbs. Same for the craisins.
And not everyone's body responds to carbs the same way.
Esther is correct. Snacking and food choices do not cause diabetes.
As someone with T1 diabetes and a spouse with T2, I completely concur.3 -
Snacking on healthy food is fine. Snacking on unhealthy food can wreak havoc on your health.
Sadly most people don't realize how poor their food choices have been until it's too late. Me included.
Snacking is what caused me to get type 2 diabetes. It wasn't my regular diet because I eat healthier than most people as I make my food from whole ingredients (not from a package), eat whole grain bread and pastas and rarely eat fast food.
If the temptation persists, make yourself a wholesome healthy snack and always keep it handy. My favorite is a mixture of dark chocolate chips (at least 70% cacao), sweetened dried cranberries (Craisins) and some type of nuts or seeds (my favorite is shelled pumpkin seeds). This mixture is chock full of antioxidants, vitamins, minerals and healthy fats. It also is a good source of protein (pumpkin seeds) which can help satisfy cravings.
Just remember "carbs beget carbs" meaning the more you consume the more you will crave...it's how the body responds.
Holy crap! How many calories is that? I can eat a cookie for half what those calories probably are.0 -
(Skipping past the carbs/diabetes debate.)
Take your own snacks, and keep them where you can get at them easily. Veggies and fruits are fine, but for me they won't stand up against cookies and chips. Fiber one makes many little snacks that have around 100 calories. Rice Krispy treats are 100 calories. Dannon Light Greek yogurt is 80 calories. York Peppermint patties are 50 calories each for the small ones. My husband loves his Lucky Charms cereal bars, which have 100 calories. Popcorn can be good, pretzels too. As said above, log it before you eat it. Imagine how much exercise you'll need to do to work off your snacks.
Another mind game, is to imagine those treats as cigarettes. (Sorry if you're a smoker.) I always wondered why friends and family can't quit, so I imagine food is that vice. I could eat that cookie, but it's now an addictive cigarette in my mind. You could imagine alcohol, drugs, shopping, etc. See it as an addiction rather than a yummy snack.
Imagine all the skinny folks in the office are conspiring to make you fat--so they look thinner in comparison. That's why they encourage you to try it, eat it, have a little more.
Get in touch with your inner diabetic. Even if you're not at risk, imagine you are. The sweet snacks might not cause it, but if you've got it, that slam to your blood sugar isn't healthy. I try to do this here at home, where I've been baking cookies for gifts. I had untreated type 2 diabetes, and I'm borderline now. So it's important for me to stay conscious to what refined carbs does to my body--even though I feel fine.
Ask your office manager if they could add some healthy snacks to the stash. The first of the year is a great time to start thinking New Year's resolutions and losing weight. Make some easy suggestions.
As you walk by, take ONE chip, M&M, or pretzel--not a handful--if you're not grossed out by the germy thoughts. Break the corner off a cookie, have just a nibble--and keep on walking.
Brush your teeth after your meals. This will help keep you conscious of what you're eating. You won't want those cheetos on your teeth if you've just brushed and flossed.
If you get a cookie or big snack, cut it into 6 bites. Tell yourself you'll get one bite for each hour of work you do. Savor it.
Don't lie about your snacks, or dismiss them as not mattering. Log them, and you'll see how they undo your progress.2 -
What helps me when I'm at work is bringing a healthy snack to eat, don't bring any cash for the vending machines, and bringing about 3 bottles of water. Lots of water on your stomach will make you feel full therefore not wanting to eat.1
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Sambo_fitness wrote: »Drink more water!!
Is there a way to avoid the snack area at work?
I have definitely upped my water intake. And I drink spearmint tea and have started doing sipping broths too. The kitchen is literally right outside of my office, so even if I have to go to the bathroom, I have to walk past it :-(0 -
slimtastesbetter wrote: »Bring your own snacks and make it a rule that you can only snack on those, the office snacks are off limits. You have a hard and fast rule about no eating during your fasting window, now you need a hard and fast rule No Snacking on the snacks in the office, only eat the snacks you've brought in yourself.
I have to try harder at this. I'll bring my own snacks but will eat those and then the ones in the kitchen too!1 -
My point was that in my case it was poor food choices and snacking that increased my weight. My weight is directly responsible for my type 2 diabetes.0
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Snacking on healthy food is fine. Snacking on unhealthy food can wreak havoc on your health.
Sadly most people don't realize how poor their food choices have been until it's too late. Me included.
Snacking is what caused me to get type 2 diabetes. It wasn't my regular diet because I eat healthier than most people as I make my food from whole ingredients (not from a package), eat whole grain bread and pastas and rarely eat fast food.
If the temptation persists, make yourself a wholesome healthy snack and always keep it handy. My favorite is a mixture of dark chocolate chips (at least 70% cacao), sweetened dried cranberries (Craisins) and some type of nuts or seeds (my favorite is shelled pumpkin seeds). This mixture is chock full of antioxidants, vitamins, minerals and healthy fats. It also is a good source of protein (pumpkin seeds) which can help satisfy cravings.
Just remember "carbs beget carbs" meaning the more you consume the more you will crave...it's how the body responds.
I snack on all types of food all the time. Balance and moderation. You know you can gain weight on healthy/clean foods too, so it might not be fine.
Also, I can have carbs and not crave any more. Maybe that is how your body responds, but not everyone.1 -
Food is a reward and we are creatures of habit. It is so easy to take a snack when it is right there outside your office.
I’d pick one item to enjoy at the end of the day for a job well done. Anticipate and enjoy. Take your time eating it. This turns unconscious eating to conscious enjoyment. You can triple your pleasure by recalling how good it was as you head home. You trigger the same pleasure centres without any calories.
For all the other temptations as you step out of your office, chew on a swizzle stick.1 -
If I eat good filling meals I'm less likely to snack. Fortunately I don't sit in an office all day anymore. I remember the temptation of free food. Not just the regular pantry, but leftovers from all the meetings!0
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I have my own business..but I wonder.. do you have to go into a break room at work? Could you just avoid it all together.. bring your own coffee in a thermos and your food with you to eat at your desk..or go to your car and eat?
I think avoiding all together would be a possible solution .0 -
Can you chew gum in your job? If you are chewing sugar-free gum, the mere fact of chewing and the flavour in your mouth might stop you eating other snacks.0
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