retraining eating behaviours

kaned_ferret

So, having really looked long and hard at myself, I think one of my biggest problems is curbing the need to be physically eating. After starting to suffer from gastris / peptic ulcer symptoms many years ago, I got into the habit of almost constantly eating, as this was the only thing stopping the pain - I didn't even realise at the time that I was doing that

Now I just want to keep eating, even when I'm full - it has become a learned behaviour! Thanks to this site I have been able to start bringing a bit of calorie intake awareness to myself, but I know that simply inhibiting the behaviour is likely to manifest itself in rebound - so I am trying to find a way to satisfy the behavioural need without upsetting the calories!

So far whenever I start to look into the cupboard for munchables, I reach for a small handful of dried sultanas and pick at them instead, seems to be working ok, but is there anything else I could try as well? I was considering homemade popcorn as a potential hand-to-mouth filler, as the caorie content shouldn't be too high if it's just plain...

Anyone got any thoughts or other helpful tips and tricks? I am very new to this, but I will succeed lol!

cacrat

Retraining behavioral problems are, as you see, the more difficult issue. Eating munchables is tough to take out of someone's day. You've taken the right first step in substituting the munchables for lower calorie snacks. Next you could substitute them for fruit or veggies to make them even healthier. Next is trying to break the habit of munching on anything. You just have to force yourself to either not have them available, literally forcing yourself not to have them. Or, to become more psychologically aware that you are eating them and tell yourself not to eat, that you don't need the munchies. Eventually, your body will respond and adapt so that it won't want any munchies. Just like you trained your body to want them, you must train it to not want them.

kaned_ferret

Yep, totally agree with that and the need to train it out altogether - I don't think I will find it as hard when I go back to work as I won't have time to think about wanting food, but atm I've been off sick for a month and it's hit me so hard!

shine_

What about chewing gum? You still get to chew then, but you're not actually eating anything. Might work?