Help - I'm always snacking!

freelancejouster
freelancejouster Posts: 478 Member
in Food and Nutrition
I eat at 1695 netted daily, lately a bit more because I'm always snacking. It's not that I'm hungry, really, but more like I just feel like I should be eating. It'll be all I think about until I grab something else. I try and make most of it in somewhat low-calorie amounts or healthy options, but it still amounts to more than I'd like. On exercise days, I tend to do the same thing, but I stay under because I'm pretty good at eating about the same amount. However, I don't always have the time to exercise more than a couple times a week.

I didn't have this problem for the first month or so I was counting, and I've lost a good 5 pounds over the time I've been on this website (the first couple are from the month before when I worked out but didn't count calories).

Can someone offer me suggestions?

Oh, and I know that I eat a lot of processed foods but I live in a tiny dorm with my boyfriend with just a mini-fridge and microwave to prepare food. There isn't much room for much in the fridge besides milk. And I'm a broke college kid. We eat lunch in the dining hall during the week, which is where I try and cram in a few handfuls of veggies.

My Diary is open. I've logged every day for the past 45, except 2 when I needed a weekend off to de-stress. Help me?

Replies

  • Keenasgettingfitnhealthy
    Keenasgettingfitnhealthy Posts: 169
    Is it because you're bored?? =) If so - i do it all the time ahaha...

    I've found that if I eat ice blocks and have a drink of water when I feel like I've got the munchies, I feel full after because obviously I wasn't hungry, but if I am actually hungry I'll end up eating less when I snack because I've just filled my tummy with ice and water =D

    I hope it helps =D
  • freelancejouster
    freelancejouster Posts: 478 Member
    Water doesn't seem to fill me up when I'm snacking, my body says something about 'puny water' and then tells me to eat some more.
  • rachelprogress
    rachelprogress Posts: 37 Member
    Hi :) I looked at your diary and I think you should consider adjusting your macros. I see that you eat a lot of carbs per day - everyone is different, but for myself personally I weigh more than you (5'9" 165), but I eat about 400 less calories a day, half as many carbs and nearly 4x as much protein and I struggle to meet my calorie intake some days because the food I choose is quite protein rich and filling. I assume you took the MFP defaults of carbs/fat/protein, but I would consider changing these if you're looking to increase fullness from eating which will in turn likely aid in weight loss. Fat isn't the evil! But a diet heavy in carbs, if you're not pursuing some intense cardio activity regularly, in my opinion, makes weight loss so difficult.
  • freelancejouster
    freelancejouster Posts: 478 Member
    Hi :) I looked at your diary and I think you should consider adjusting your macros. I see that you eat a lot of carbs per day - everyone is different, but for myself personally I weigh more than you (5'9" 165), but I eat about 400 less calories a day, half as many carbs and nearly 4x as much protein and I struggle to meet my calorie intake some days because the food I choose is quite protein rich and filling. I assume you took the MFP defaults of carbs/fat/protein, but I would consider changing these if you're looking to increase fullness from eating which will in turn likely aid in weight loss. Fat isn't the evil! But a diet heavy in carbs, if you're not pursuing some intense cardio activity regularly, in my opinion, makes weight loss so difficult.

    You're a lot taller than me, too (I'm 5'4" and a bit) so we actually probably have similar body sizes. I understand that low carb is the way to go sometimes, but how do I do that when I've nowhere to store protein or anything to cook it with really? I tend to get most of my protein at lunch because that's where I have access to it.

    If there are foods that don't need refrigeration (unless it's very small), or anything to cook it rather than a microwave that are high protein/low carb, that would be a great option for me.

    As for calorie intake, the number I have set as my goal is not the one suggested by MFP but what I figured out to be my TDEE-15%. Less isn't always the answer, even if you feel full you /could/ be starving your body.
  • samanthajade124
    samanthajade124 Posts: 217 Member
    I used to be addicted to snacking also. Try looking into trying different types of food that keep you full longer. Also, chewing sugarfree gum helps me. It lets me chew, without consuming all the calories and whatnot. If you snack a lot while you are home... (this is going to sound weird...) but eat NAKED and in front of a mirror. I know it sounds weird, but it is effective, I promise. Do you know how much less you will eat when you're watching yourself? It's worked wonders for me and really I have two set small snacks between meals and that's it now. nothing more. I carry extra snacks with me at work, but I never eat them. Hope this helps :)
  • belle_of_the_bar
    belle_of_the_bar Posts: 474 Member
    I tend to snack when im bored so i dont know if thats a problem for you. It seems to me that tuna could be a good addition to your diet. Low fat good protein compact and requires no refrigeration. Good luck with your journey!
  • freelancejouster
    freelancejouster Posts: 478 Member
    I tend to snack when im bored so i dont know if thats a problem for you. It seems to me that tuna could be a good addition to your diet. Low fat good protein compact and requires no refrigeration. Good luck with your journey!

    Actually, that's not a bad idea! Last I checked, I didn't like it (I don't much care for any seafood, actually). BUT, that was years ago, so I might have to give it a try!
  • macelmer
    macelmer Posts: 55 Member
    I looked at your diary, and you are eating way too much sodium. Perhaps try to cut back on the salty foods, and reach for healthier snacks like fruit, veggies, plain popcorn, pretzels, water, low-fat string cheese, etc. I know this may be hard because you eat all your meals in the cafeteria on campus, but I am sure they must have a salad bar where you can make some better food choices. Just my advice.
  • rachelprogress
    rachelprogress Posts: 37 Member
    I remember what it was like to live in a dorm and not have much means to cook with, so I understand where you're coming from. I wouldn't necessarily say that I am "low carb" in the sense that I'm an Atkins type person (beginning stages of that are 20g carb/day! I don't think that's a healthy choice), but I try to stay below 100-125g carb per day, by doing only things like eliminating starches (bread, pasta, rice). I'm not necessarily saying you need to reduce your calories, but examine where those calories are coming from - carbs, which leave you feeling snacky, or protein/healthy fats which can leave you fuller longer and leave you feeling less snacky (which is what you're after).

    I found this in another thread and it helped me understand a lot what was going on with the carbs and spiking hunger
    http://www.myfitnesspal.com/post/new/464807-carbohydrates-makes-me-more-hungry
    Alright... here's what's up. Check out the glycemic index of what you're eating. Basically, raw white sugar has a glycemic index of 61. So if anything has a glycemic index of higher than 61, this means that whatever you're eating will spike your blood sugar faster than sugar can! Be careful, because a lot of cereal products have a high glycemic index. Some brown breads have a glycemic index of about 67. 55 is a low glycemic index. If you must have bread, try pumpernickle; it's glycemic index is about 44, so it won't spike your blood sugar.

    If your blood sugar is spiked, insulin is released to try and get the blood sugar down. Eventually, if you have too much sugar in your blood, insulin won't do its job, so you ACTUALLY HAVE TO EAT MORE for that sugar to go away into the cells... and it's the fat cells that get it. In short, sometimes you're not fat because you're eating; you're eating because you're getting fat. Eat for your blood sugar. Don't be afraid of healthy fats. The Canada food guide is actually wrong! If you ate as many carbohydrates a day as it told you to, you would actually gain 3 and 1/2 cups of sugar from all these carbohydrates! So, in summary, get your carbs from low-glycemic foods, try and get as many as you can from vegetables, and eat things like oatmeal without sugar added if you can... or always just limit your intake.

    You should be eating 40 % carb, 20-30% healthy fat, and 40-30% protein. Don't be shy of healthy fats! THEY ARE SO IMPORTANT to feed your brain! Just avoid trans fats like the plague. (This includes processed things like margarine.) Use olive oil, butter instead of margarine (YES BUTTER... it should have cream and salt for ingredients, that's it... your body will digest butter but not margarine), coconut oil, etc etc (NOT VEGETABLE OIL). Eat avocados, nuts in small portions, etc. etc. Flax also helps regulate the blood sugar. Eat this way, and you'll be less hungry. Don't be afraid of dairy either; just don't go overboard. It's always best to incorporate as many fruits and vegetables in as possible.

    As for things that are small and good in protein, try 0% fat greek yogurt (the texture is really nice!) or cottage cheese. They're available in good portion sizes and would probably fit nice in your fridge. I get the plain and sweeten it with a touch of something like Splenda, or throw in some of the fruit I plan to eat that day. I often cook scrambled eggs in the microwave, and those are done quickly and with some cheese thrown in are super tasty. Maybe you have room for a 6pk of those in your fridge? Where I am the eggs are sold unrefridgerated so it's not a storage issue here. Deli meat comes in thin packs and would likely be easy to fit in, try ham, turkey or chicken slices. I see you eat hamburgers sometimes; instead of always eating the bun, try having 2 burger patties and skip the bun sometimes. Same calories, different balance of protein and carbs.
  • schmetterling1
    schmetterling1 Posts: 130 Member
    I'm also 5'4" so I thought I would put my 2 cents in. For what it is worth, I'm no expert. For me I find getting more protein in helps. It fills you up and lasts longer. Canned fish, or buying fresh meat and cooking homemade is always better. Veggies don't take as many calories and are so much better for you. I know you are on a tight budget and have a small fridge but try to stuff all the good stuff you can into it. Have apples, bananas, even peppers, or tomatos can stay out of the fridge for a few days. Try having gum. I seem to have to chew it all the time as sometimes I want something sweet after I eat, or still have the need to chew even when I feel satisfied. Helps me so I don't over eat. I was very pleased to see that you are not doing 1200 cal diet. Good luck :flowerforyou:
  • SarahBeth0625
    SarahBeth0625 Posts: 685 Member
    I'm terrible with the snacking, as you know! I eat whole salted almonds. Good source of protein. Not SUPER filling but they are kind-of a richer snack. Get the bags at Aldi's (cheapest).

    No other suggestions other than I need to practice what I preach: more water and fruit to snack on; less carbs!
  • freelancejouster
    freelancejouster Posts: 478 Member
    I remember what it was like to live in a dorm and not have much means to cook with, so I understand where you're coming from. I wouldn't necessarily say that I am "low carb" in the sense that I'm an Atkins type person (beginning stages of that are 20g carb/day! I don't think that's a healthy choice), but I try to stay below 100-125g carb per day, by doing only things like eliminating starches (bread, pasta, rice). I'm not necessarily saying you need to reduce your calories, but examine where those calories are coming from - carbs, which leave you feeling snacky, or protein/healthy fats which can leave you fuller longer and leave you feeling less snacky (which is what you're after).

    I didn't mean low-carb like atkins, I just meant lowER, hahah. I like the word you use here "snacky" which is definitely apt. I'm not hungry, just snacky.
    As for things that are small and good in protein, try 0% fat greek yogurt (the texture is really nice!) or cottage cheese. They're available in good portion sizes and would probably fit nice in your fridge. I get the plain and sweeten it with a touch of something like Splenda, or throw in some of the fruit I plan to eat that day. I often cook scrambled eggs in the microwave, and those are done quickly and with some cheese thrown in are super tasty. Maybe you have room for a 6pk of those in your fridge? Where I am the eggs are sold unrefridgerated so it's not a storage issue here. Deli meat comes in thin packs and would likely be easy to fit in, try ham, turkey or chicken slices. I see you eat hamburgers sometimes; instead of always eating the bun, try having 2 burger patties and skip the bun sometimes. Same calories, different balance of protein and carbs.

    I've considered greek yogurt before, and I might try that again. I'm from a farm, so cottage cheese just looks like milk that's been sitting out too long to me and I can't eat it. Egg are gross (my opinion, I've never liked them) and I don't think they'd fit in the fridge. Deli meat is actually on my shopping list right now! The cheeseburgers are from this place on campus where you can use a meal and get a pair of cookies and a cheeseburger for a meal. It's a skewed trade off, but it's a lot closer to the dorms. I might meet in the middle and give the top bun to boyfriend, though!

    I know I'm kind of a picky eater, but I AM trying to work on it, hahah
  • changejen2013
    changejen2013 Posts: 87
    Offer yourself some rules such as:
    -no eating after 8pm
    -do not go into the kitchen more than 5 times per day
    -do not buy snacks that are EXTREMELY unhealthy, ie donuts, cakes, doritos, etc
    -drink 1 large glass of water before every meal and wait 5 minutes before eating
  • freelancejouster
    freelancejouster Posts: 478 Member
    I'm also 5'4" so I thought I would put my 2 cents in. For what it is worth, I'm no expert. For me I find getting more protein in helps. It fills you up and lasts longer. Canned fish, or buying fresh meat and cooking homemade is always better. Veggies don't take as many calories and are so much better for you. I know you are on a tight budget and have a small fridge but try to stuff all the good stuff you can into it. Have apples, bananas, even peppers, or tomatos can stay out of the fridge for a few days. Try having gum. I seem to have to chew it all the time as sometimes I want something sweet after I eat, or still have the need to chew even when I feel satisfied. Helps me so I don't over eat. I was very pleased to see that you are not doing 1200 cal diet. Good luck :flowerforyou:

    Protein and more fruit is probably what I'll try. I don't have a way to cook meat, is the main problem, though. I'll definitely try deli meat and maybe some string cheese though, suggested by one of the other people in the comments. I usually try and get an apple in daily, which is mostly just old habit "an apple a day" and all that. But maybe I'll eat some other fruits, too.
  • freelancejouster
    freelancejouster Posts: 478 Member
    Offer yourself some rules such as:
    -no eating after 8pm
    -do not go into the kitchen more than 5 times per day
    -do not buy snacks that are EXTREMELY unhealthy, ie donuts, cakes, doritos, etc
    -drink 1 large glass of water before every meal and wait 5 minutes before eating

    I usually go to bed at midnight, and when I've tried not eating after 8, I just get really hungry and kind of grumpy.
    No kitchen, just food stashed in milk crates around the dorm room.
    I actually try not to do this, but we have easter candy laying about from boyfriend's mom - which is almost gone. The only cookies I get lately are in 100 cal packs.
    I might try this, though!
  • freelancejouster
    freelancejouster Posts: 478 Member
    bump for a little more input?
  • His_Buttercup2015
    His_Buttercup2015 Posts: 114 Member
    If you like nuts you might try those. Peanut butter and low salt mixed nuts are good filler for me to quit snacking. I also like triscuts (rosemary and olive oil are yum-o I almost didn't try them cuz I thought they sounded ew) a serving size is 6 crackers and by the time you eat a few and wash em down with a drink you're good to go for awhile. This is what works for me, I'm a snacker too even if I'm not hungry.
  • SerenaBeans08
    SerenaBeans08 Posts: 83 Member
    I eat like crazy when I'm bored. I find that when I stay busy and don't think about eating, I don't snack or notice that I'm hungry until it's time to eat.
  • yawgmoth
    yawgmoth Posts: 5
    Self control is what you need, not validation from the internet on your snacking habits.
  • freelancejouster
    freelancejouster Posts: 478 Member
    I eat like crazy when I'm bored. I find that when I stay busy and don't think about eating, I don't snack or notice that I'm hungry until it's time to eat.

    I think this might be part of my problem. I'll try and stay better distracted or at least make myself wait awhile until snacking.
  • freelancejouster
    freelancejouster Posts: 478 Member
    Self control is what you need, not validation from the internet on your snacking habits.

    except, I'm trying to change them rather than validate them. Nice try, though.
  • ReneeLawing
    ReneeLawing Posts: 11
    Ya i try super hard not to snack! But i agree its super super hard. one thing i've noticed that is a good little snack and low on Carbs is Pepperonis and Cheese. They are low in carbs and the Calories aren't horrible. And i saw you say your picky and thats fine my husband is the same but also getting better He's lost 30 lbs within the last 2 months, so i understand how hard it is to find things that are healthy that you'll actually eat. If you looking for something sweet i was told a long time ago to get a small thing of Cream Cheese and a pack of Splenda or sweet n low, mix the two together and its close to having your own little cheesecake which can satisfy your sweet tooth for a little while anyways.

    Hope this helps!!!
  • rachelprogress
    rachelprogress Posts: 37 Member
    one thing i've noticed that is a good little snack and low on Carbs is Pepperonis and Cheese. They are low in carbs and the Calories aren't horrible.

    Pepperonis are great! Hormel makes a delicious turkey pepperoni that is a bit friendlier with the p/c/f and calories than traditional pepperoni... and with the serving size at 17 slices, it still gives you a lot of munching time :)
    http://www.target.com/p/hormel-turkey-pepperoni-slices-6-oz/-/A-13192126

    Serving Size 17 slices (30g)
    Calories from Fat 35Calories 70

    % Daily Values*
    Total Fat 4g 6%
    Saturated Fat 1.5g 8%
    Trans Fat 0g
    Cholesterol 40mg 13%
    Sodium 640mg 27%
    Total Carbohydrate 0g 0%
    Dietary Fiber 0g 0%
    Sugars 0g
    Protein 9g
  • twoss9112
    twoss9112 Posts: 162 Member
    I have very limited fridge space at work, and a desk and cabinet FULL of things that don't need to be refrigerated, so I can give you my list of what I use for breakfast and lunch ...

    Whole wheat tortillas for wraps, and corn tortillas for taco sized mini wraps (do not need refrig)
    (I use these at home for dinner too!)
    Rice cakes
    Peanut butter and Laughing Cow Cheese Wedges (refrig) for the rice cakes (or use them as fruit and veggie spreads too!)

    Apples, Oranges, Pears, Bananas, Grapefruit, Peaches, nectarines - this is huge - fruits have fiber and are filling and GREAT to replace some of your snacking, and they dont need fridge space!!

    Starkist 2-3 oz. pouches (do not need refrig)
    (they have one that is ready made tuna salad in a pouch, so no need for mayo/relish in the fridge!)

    Kashi cereal
    Silk Almond Milk Vanilla Unsweeted (30 cal per cup, goes great with cereal, refrig)
    Healthy Life Breads and Buns (super low cal, low carb, but does fall into processed category)
    Healthy Choice Chicken Noodle and Chicken Rice Soup bowls (for microwave)
    Bag of Granola to add to cereal, oatmeal, fruit or yogurt
    boxes of instant oatmeal (Oatfit by Better Oats are only 100 cal, no sugar and come in 2 flavors)
    Hormel Turkey Pepperoni (I use these as snacks, in omelettes, in wraps...)

    Small things I keep in fridge at work...

    Chobani yogurts
    Wholly Guacamole 100 calorie packets (for wraps and snacking with pita chips)
    Laughing cow cheese wedge spreads
    Mini Babybel Light cheese
    small salad dressing for salads and wraps
    containers of berries
    bag or container of salad greens for wraps
    prepackaged lunch meats for wraps
    carton of egg beaters or egg whites - far less space needed than cartons of eggs, and less calories too
    Bags of Tyson Ready Grilled Chicken pieces (great for wraps and burritos, and packaging is small)
    small containers of hummus (for pita chips and veggies)

    My favorite snack lately, and sometimes I use this as breakfast, is apples, cut in quarters with 1 tbsp of peanut butter (divied over the 4 apple pieces, not 1 tbsp per piece). It's tasty, filling and no refrig space needed!
  • freelancejouster
    freelancejouster Posts: 478 Member

    My favorite snack lately, and sometimes I use this as breakfast, is apples, cut in quarters with 1 tbsp of peanut butter (divied over the 4 apple pieces, not 1 tbsp per piece). It's tasty, filling and no refrig space needed!

    All of your suggestions sound super yummy and the ones that don't make my picky eater flinch, I'm putting on the grocery list!

    I quoted this part, because lately I've been eating pears or apples with a tablespoon of peanutbutter and a hershey's kiss :')

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