At Goal & Successfully Maintaining. So Why Am I Doing This All Over Again?
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@springlerling62 so, how do you get your mind to enjoy your low calorie treats? Without rebelling with the whole poor me thing --I'm pretty sure you were there in your before and get what I am trying to say/ask. I mean, even if I'm perfectly enjoying some treat, my minds baulking and my heads telling me all kinds of stupid stuff, kind of screaming that it must not be as good, I guess. Like when I read someone saying they enjoy their single square of chocolate or whatever, that it satisfies the urge...well. honest, one square of chocolate just infuriates me, sends me right to the poor poor me, and has been known to set me off on a binge. Will there come a time when it feels more true in my head?
A bit curious too, as to why the focus on the low calorie when to maintain you eat quite a lot given your high activity, or at least that's what I think I'm reading. Why do (high calorie) regular treats not fit in there?
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@springlerling62 so, how do you get your mind to enjoy your low calorie treats? Without rebelling with the whole poor me thing --I'm pretty sure you were there in your before and get what I am trying to say/ask. I mean, even if I'm perfectly enjoying some treat, my minds baulking and my heads telling me all kinds of stupid stuff, kind of screaming that it must not be as good, I guess. Like when I read someone saying they enjoy their single square of chocolate or whatever, that it satisfies the urge...well. honest, one square of chocolate just infuriates me, sends me right to the poor poor me, and has been known to set me off on a binge. Will there come a time when it feels more true in my head?
A bit curious too, as to why the focus on the low calorie when to maintain you eat quite a lot given your high activity, or at least that's what I think I'm reading. Why do (high calorie) regular treats not fit in there?
I totally get where you’re coming from. I. Can. Not. Eat. One. Piece. Of. Chocolate. It’s terminally impossible. Ditto with cookies, chips, homemade bread.
I don’t convince myself of anything. I make sure my lower calorie treats are so delicious that they are equal or surpass old” trigger foods. I’d rather have them.
When I eat chocolate, a sack of skittles, or other old foods(cookies, cake, pie, chips) , it immediately becomes mechanical. It’s all gone before I know what happened and I didn’t really take the time to taste or enjoy it.
So I try to pay attention to what I eat- particularly if I do eat anything chocolate- including a protein bar- I try to take the smallest possible nibbles, taste it and enjoy it while stretching it out for the longest possible time.
I eat low cal because, in truth, I’m a pig. I like lots and lots of food. My diary today (the prefilled part) already includes two servings of jerky, a huge bowl of fruit/cottage cheese/balsamic /grape nuts (my favorite food of all time as it turns out), a chocolate protein bar, and some homemade strawberry ice cream.
I’m going to have a super light lunch today because….snow…in Atlanta…an event!…..and I feel like a cream tea with some homemade scones. Or maybe hot chocolate.
I’ve even sat down and figured out how to make a tasty low cal hot chocolate, and I’m going to experiment with a very interesting King Arthur recipe for scones to see just how low cal I can get them.
Dinner is a low cal- but still delicious- grilled steak. Angus tip steak is 150 calories for four ounces. That’s lean chicken territory right there.
As long as something, anything, is either fixing to go into my mouth or will be within an hour or so, I can make it.
I guess it’s retraining your tastebuds too. Not eating a pound or two a day of sugar, I can taste other foods so much better, and it makes it easier to reach for those instead of the easy ones.
I am also in the habit of pre-making treats so they’re already ready when I am. All I’ve got to do is reach for a bowl of lemon yogurt pudding (divine!), or pull a tub of prepped ice cream mix out of the freezer to cream and I’m good to go.
The other thing that has been tremendously effective for me is ritual. I make chai tea twice a day. It’s soothing to mix it, hand pump the frother, take a cinnamon stick out of the jar (and take the time to sniff the jar!), mix and enjoy. It takes at least thirty minutes to drink and voila, now I’m that much closer to the next meal or snack.
TL:DR weight loss is mind games. You just have to find the game you respond to well.
And use your imagination. HOW can you make that recipe lower cal and still taste good without resorting to stuff that’s not usually in your pantry.
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PS : I’ve been disagreed a thousand times for this, but one of the first things I do is sub margarine for butter. It’s half the calories.m and very seldom affects the taste.3
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@springlerling62 so, how do you get your mind to enjoy your low calorie treats? Without rebelling with the whole poor me thing --I'm pretty sure you were there in your before and get what I am trying to say/ask. I mean, even if I'm perfectly enjoying some treat, my minds baulking and my heads telling me all kinds of stupid stuff, kind of screaming that it must not be as good, I guess. Like when I read someone saying they enjoy their single square of chocolate or whatever, that it satisfies the urge...well. honest, one square of chocolate just infuriates me, sends me right to the poor poor me, and has been known to set me off on a binge. Will there come a time when it feels more true in my head?
A bit curious too, as to why the focus on the low calorie when to maintain you eat quite a lot given your high activity, or at least that's what I think I'm reading. Why do (high calorie) regular treats not fit in there?
Everything @springlering62 said! I'd add this: for most people, it will take about 2 weeks for cravings of any kind to subside. Know that going in. For me that meant that nothing "new" tasted as good as the "old" when I was in that mode. I handled that by abstaining entirely from things that I perceive as "treats" during that time. At the time, they were trigger foods for binge eating, and I just couldn't eat them. Once that phase passed, I can eat those foods in moderation. And I do! But now I'm in the "one square of chocolate satisfies" camp. I didn't start out here and never thought I could be here. It takes time.
Good luck to you!3 -
@dralicephd Same here!!!!! It also helped to get it all out of the house during that period.
Out of sight is truly out of mind.
Old Me would always try to “eat it up so I can start tomorrow”, but tomorrow never came because there was a bottomless pit of treats and tomorrows.
It wasn’t til I had enough and gave a neighbor grocery bags of everything I perceived as treats or “bad” (rightly or wrongly, in retrospect) that I got traction.
I preplan meals 1-2 weeks in advance and always go to the grocery store with a list. I seldom deviate and buy anything not on the list because that still gets me in trouble. (I’m looking at you, seasonal European holiday treats aisle in Lidl.)
Also, put treats in the freezer. Freezing treats helps because impatient me doesn’t want to wait for them to thaw. Plus, again, in my tightly crammed freezer at least, out of sight = out of mind.1 -
Change things up to mess with your brain to make it rethink and pay attention to how you eat.
I accidentally discovered I love to eat frozen blueberries on my cottage cheese. They take longer to eat, and the texture is very satisfying.
I buy Waymans wild blueberries because they’re really tiny, sweeter, and of course if I’m only eating a couple at a time, I can string them out, lol.
Roasted edamame on salad is so much more satisfying than cheese crumbles. More protein, makes an unexpected crunch and burst of umami in my salads
Skyr: exact same calories as Greek yogurt, twice the protein, thick creamy, and not as tart. It’s just more satisfying than yogurt. A bowl of skyr and some zero cal chocolate or caramel syrup is 100 calories and will fill me up for a while.
Have you discovered the Volume Eating thread?
https://community.myfitnesspal.com/en/discussion/comment/40732916#Comment_407329163 -
+1 for roasted edamame! It's become ritual for me to have a 3pm snack of a 100 calorie snack pack of salted, roasted edamame and a cup of tea. They satisfy my salt/crunchy craving (I crave salt way more than sweets), packs an extra 10g of protein to my day, and keeps me from grazing before dinner.
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springlering62 wrote: »PS : I’ve been disagreed a thousand times for this, but one of the first things I do is sub margarine for butter. It’s half the calories.m and very seldom affects the taste.
No disagrees from me! I actually prefer the taste of margarine to that of butter and I really really appreciate the way it's soft enough to use right out of the fridge, unlike butter. Plus it keeps forever and I was always throwing out butter because it had been hanging around too long.2 -
@springlerling62 so, how do you get your mind to enjoy your low calorie treats? Without rebelling with the whole poor me thing --I'm pretty sure you were there in your before and get what I am trying to say/ask. I mean, even if I'm perfectly enjoying some treat, my minds baulking and my heads telling me all kinds of stupid stuff, kind of screaming that it must not be as good, I guess. Like when I read someone saying they enjoy their single square of chocolate or whatever, that it satisfies the urge...well. honest, one square of chocolate just infuriates me, sends me right to the poor poor me, and has been known to set me off on a binge. Will there come a time when it feels more true in my head?
Funny things brains. I have never understood those kinds of crack pots who can leave half a chocolate bar in the fridge. What is wrong with them?
My brain wants a bar of chocolate and nothing else will do, odd thing is though the size of that bar of chocolate seems to be irrelevant.
Aldi (UK) sells little individual bars of delicious dark chocolate, there are 4/5 in a packet. I will very happily sit and eat one of those and feel like I have had my bar of chocolate.
I have also happily sat there and put away a gigantic 500g bar. It seems to be 'a bar' regardless of the quantity that's important.
What seems to be a trigger is just having it when I want it in the first place. I cannot do the 'I'll have it later' thing and forget about. I'll think about it constantly until I have it, and then will probably eat more of it than I would have in the first place.7 -
@littlegreenparrot1
Speaking of chocolate and mind games. Lidl sells a fair trade dark chocolate bar that’s wrapped in some that feels like newsprint.
Fi have no stinking clue why, but because it’s not in a glossy wrapper or Mylar that’s the one chocolate I don’t obsess over and actually can limit myself to maybe the bottom row. (OCD. Symmetry is a must.)
I’ve had one in the pantry since before Thanksgiving and it utters no siren call even though it’s first class stuff.
Maybe we’re conditioned. Maybe we’re self-taught to titillated by the crinkle and excitement of shiny packaging?Maybe Hersheys, Lindt, and Cadburys have subliminal messages hidden in their shiny packaging?3 -
I think the conversation's been skirting a topic that I'd like to highlight, something that I found out when starting to count calories. Maybe it's not true for others, but it was for me.
First, let me admit to be a hedonist, extremely pleasure driven, low on will power or discipline. It's a thing I know about myself, and know I need to work with, because personality transplants simply don't exist (especially at age freakin' 66!).
Early on when calorie counting, I started paying attention to what I was eating - i.e., really tasting it, seeing how psychologically and physically satisfying it was. (I believe Spring suggested this as a strategy: Endorsed!) This replaced a habit of mindlessly stuffing things into my mouth, often until the package was empty, with that bright "treat" light flashing inside my brain the whole time.
But, to calorie count, I started to think about whether particular foods in particular quantities at particular times were really worth it to me personally, in the big picture, calories considered. Sometimes they were, sometimes they weren't.
A thing I discovered that what set the "treat" light flashing wasn't necessarily that I actually found the particular thing really tasty or filling, or that it made me feel truly good physically or psychologically**.
It turned out that advertisers, my social circle, my family, and others had installed circuits that turned the flashing "treat" light on for things that - in themselves - didn't make me particularly happy. Some really weren't even good, to me, even if others love them.
** I'm not talking about "did I feel guilty". I have long practice as a hedonist. I don't do guilt over food. It doesn't burn any calories, feels icky, doesn't improve my behavior . . . so, why? When I say "psychologically", I'm talking about feeling satisfied, energized, maybe even transported by deliciousness.springlering62 wrote: »(snip some good back-story)
Maybe we’re conditioned. Maybe we’re self-taught to titillated by the crinkle and excitement of shiny packaging?Maybe Hersheys, Lindt, and Cadburys have subliminal messages hidden in their shiny packaging?
I sure the heck was, and not just by official marketers.
Recognizing that if I'm in control of anything (however imperfectly), in the long run, I have near-100% control of my brain's self-talk. I can convince it to stick closer to the truth.
I have nothing against those little tricks, though, like the less-appealing packaging, or the "small bar is still a bar" idea, or even smaller plates/bowls. They work for me.
It's a fun game: If it works, use it. Save up limited will power for the tough stuff.11 -
springlering62 wrote: »@littlegreenparrot1
Speaking of chocolate and mind games. Lidl sells a fair trade dark chocolate bar that’s wrapped in some that feels like newsprint.
Fi have no stinking clue why, but because it’s not in a glossy wrapper or Mylar that’s the one chocolate I don’t obsess over and actually can limit myself to maybe the bottom row. (OCD. Symmetry is a must.)
I’ve had one in the pantry since before Thanksgiving and it utters no siren call even though it’s first class stuff.
Maybe we’re conditioned. Maybe we’re self-taught to titillated by the crinkle and excitement of shiny packaging?Maybe Hersheys, Lindt, and Cadburys have subliminal messages hidden in their shiny packaging?
Interesting, I'll have to look for that one.
There's definitely something in the conditioning. I have younger siblings and can remember very clearly their uncanny ability to hear a chocolate or biscuit wrapper through 2 closed doors, from the end of the garden and over whatever they were playing. No one was allowed sneaky extras!
Oddly they seemed quite deaf when trying to get them to read their books, come in and get in the bath, other unreasonable stuff5 -
I know why I'm doing this again. I was missing discussions on cucumbers, cats with green stuff, coffee, and other generally cool people. Love you all.
edit: I'm also stupid. But that's a different point of discussion, really.5 -
On the topic of finding lower-calorie alternatives:
My approach was along the lines of, "Here is one way I could modify this particular dish. Let's try substituting X for Y and see what happens - if it sucks, I'm only out a few dollars and we'll figure out another way forward." I've done this with recipes that call for pork sausage, swapping in turkey or chicken sausage, for example. The mindset was always "let's try something new," I gave myself permission to try something else if the substitute didn't work. Turns out, turkey kielbasa works just as well in the dishes where I would normally use pork or beef; chicken breakfast sausage tastes just as good in a burrito as pork does (and is easier to work with, to boot!). And sometimes it doesn't work out - celery and carrot sticks don't make a worthwhile vehicle for chicken salad in comparison to buttery crackers, so I just skip the substrate entirely and just use a spoon. I prefer full-fat dairy, so I just make space for it. Maybe such-and-such recipe simply Does Not Work with any ingredient sub I try, so, if I used to split it into 4 servings, now it'll be 6. Maybe this recipe goes out of the rotation for a while, becomes a Sometimes Food. There's always a way.13 -
@goal06082021
> celery and carrot sticks don't make a worthwhile vehicle for chicken salad in comparison to buttery crackers, so I just skip the substrate entirely and just use a spoon.
I just snort laughed so hard at this I disturbed the dog one one side and the cat on the other.
Not to worry. They’re both asleep again already. 🤦🏻♀️8 -
Hahaha! I have found myself taking more time to taste things and to decide if they are worth the calories. Sometimes it's no and I throw it away.
I'm a hamburger and french fries girl and I eat that at least a couple times a week making my own oven fries and using 93% lean grass fed beef. I cut a piece of Ezekial bread in half for my bun and I'm good to go. As far as taking time to create desserts, I don't usually do that. I am definitely cooking more in other areas and was surprised my stove still works. I like apple protein muffins and pumpkin muffin. Many times they taste good enough to substitute as a dessert.
Otherwise, I buy the dark chocolate and have unwrap two pieces for dessert and then allow myself one regular dessert a week. I do buy individual packets of pistachios and can control that for the most part.
The foods that really tempt me, chips and dips, fried foods and sweet things, I just don't keep in the house. If I really want it, I have to go to the store and most times, it just isn't worth the trip. I live alone except for my critters, so that makes it easier.6 -
I can't make proper Flemmish fries at home. But i every now and then cut up potatoes, cut up veggies, take a breaded fish , whack everything into an ovendish with oil and coarse seasalt, and let it cook. It's so yummy!3
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Thank you, everyone that commented, I found some great ideas along the read. I've been lurking this thread since I found it and picking up helpful tidbits along the way. Going to go check out the other one.. Has anyone figured a way to make a low calorie pie dough? I've searched, and what I do find is sure still far from low calorie. I've ended up using one crust, rolling it thinner so I can cut strips out to lay across the top. It works, but it's not the same. It's for chicken pot pie, so cinamon crumbles won't work. Lol1
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Thank you, everyone that commented, I found some great ideas along the read. I've been lurking this thread since I found it and picking up helpful tidbits along the way. Going to go check out the other one.. Has anyone figured a way to make a low calorie pie dough? I've searched, and what I do find is sure still far from low calorie. I've ended up using one crust, rolling it thinner so I can cut strips out to lay across the top. It works, but it's not the same. It's for chicken pot pie, so cinamon crumbles won't work. Lol
Have you discovered the Mr Mister pump sprayer? I can get a good coat of olive oil with only a couple grams used per serving.
Instead of pie crust, I’ve been making simple fruit cobblers and use the topping from this recipe:
www.latimes.com/recipe/crispy-mulberry-cobbler?_amp=true
Even halving it is more than adequate. It makes a lot of topping.
I’ve also cut the amount of sugar by 1/3 and it’s still tasty.1 -
There’s also a bunch of versions of “impossible crust” pies by bisquick ranging from sweet to savory pies. You can find a zillion recipes on Google, allrecipes, etc.1
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