How to stop self from overeating?

angebron
angebron Posts: 6
in Health and Weight Loss
I have just started using MFP for about 3 days. It really helped me track my Calorie Intake, but what I noticed from those 3 days is that I always go beyond my Calorie Limit, about 350 in average. Reading through the threads, I was so inspired on how the people here in the community was keeping their calorie intake within the limit.

If it would be alright, I hope you guys can lend me any tips, techniques or motivational words to stop my self from overeating.

Thank you! :)

Replies

  • fitfreakymom
    fitfreakymom Posts: 1,400 Member
    When you have your goal for the day and want to eat out of boredome , you can drink water, workout or go for a walk, read the forums on here like look at the success threads for motivation :happy:
  • lambchoplewis
    lambchoplewis Posts: 797
    Welcome and you are doing great by now logging things and realizing just how fast calories add up!! I have been maintaining for 9 months and can eat 1400 cal/day which is not much(I am short and small). I exercise everyday so I can eat a little more and always eat my exercise calories. I usually eat my protein (4-6 ounces of lean meat, grilled or baked) on a huge salad with other veggies and only balsamic vinegar (not vinaigrette). This fills me up more that eating these separately or just with a small salad. I do end up always slightly hungry which I look at as being good as I know I am following the plan.

    You need to look at this change in eating, type and quantity, as a lifelong thing not just to lose the weight.
  • innerfashionista
    innerfashionista Posts: 451 Member
    It's hard to provide advice with your diary closed. Some things to think about.

    1) how often are you eating? My body is happiest when I eat 5-6 times a day. That way, I'm constantly eating and digesting. It's better for my metabolism.
    2) what are you eating? Are you eating empty calories? Just because it fits in your day doesn't mean it's worth it. That 200 calorie piece of cake will only make me hungrier in 20 minutes. I can better spend that 200 calories on greek yogurt and a small apple or plum.
    3) know your triggers. eating out of boredom or habit? do you want to eat while you watch tv? that was my big thing. I took up knitting. keeping my hands busy helps keep my mind off food.
    4) know your body. protein keeps me the fullest. it comes with time, don't worry. I also know that 1200 calories isn't nearly enough for me, so I can't set my calories lower than a pound a week.
    5) don't beat yourself up! 350 calories is a bit to go over, but how much were you eating over BEFORE you started logging? baby steps!
  • angebron
    angebron Posts: 6
    When you have your goal for the day and want to eat out of boredome , you can drink water, workout or go for a walk, read the forums on here like look at the success threads for motivation :happy:

    Thank you for the tips! Drinking water sounds good! :happy: I wanted to ask if when you add a work out in your list, will this help increase your calorie intake so that the calories that overflowed be covered up?
    Welcome and you are doing great by now logging things and realizing just how fast calories add up!! I have been maintaining for 9 months and can eat 1400 cal/day which is not much(I am short and small). I exercise everyday so I can eat a little more and always eat my exercise calories. I usually eat my protein (4-6 ounces of lean meat, grilled or baked) on a huge salad with other veggies and only balsamic vinegar (not vinaigrette). This fills me up more that eating these separately or just with a small salad. I do end up always slightly hungry which I look at as being good as I know I am following the plan.

    You need to look at this change in eating, type and quantity, as a lifelong thing not just to lose the weight.

    That was very motivational! :happy: you've been tracking down your calories for quite a long time, it is impressive. By the way are you following what MFP says about the ration of Carbs, Protein and Fats?

    It's hard to provide advice with your diary closed. Some things to think about.

    1) how often are you eating? My body is happiest when I eat 5-6 times a day. That way, I'm constantly eating and digesting. It's better for my metabolism.
    2) what are you eating? Are you eating empty calories? Just because it fits in your day doesn't mean it's worth it. That 200 calorie piece of cake will only make me hungrier in 20 minutes. I can better spend that 200 calories on greek yogurt and a small apple or plum.
    3) know your triggers. eating out of boredom or habit? do you want to eat while you watch tv? that was my big thing. I took up knitting. keeping my hands busy helps keep my mind off food.
    4) know your body. protein keeps me the fullest. it comes with time, don't worry. I also know that 1200 calories isn't nearly enough for me, so I can't set my calories lower than a pound a week.
    5) don't beat yourself up! 350 calories is a bit to go over, but how much were you eating over BEFORE you started logging? baby steps!

    Very helpful and motivational, specially the fifth point! :wink: I was wondering about the empty calories you've mentioned, are these one of those kind of food with preservatives?
  • lambchoplewis
    lambchoplewis Posts: 797
    I don't track carbs, protein or fat daily but... I do look at the report on MFP to make sure I am eating low in fat and carbs and high in protein. If I had a day that seemed out of line on the report, I go back to that page of diary and find out what caused this. It is usually eye opening and a learning experience of what not to eat too much of!!!
  • FP4HSharon
    FP4HSharon Posts: 664 Member
    As a previous poster mentioned, watch for your triggers. Write in your food notes when you overeat...how were you feeling, what were you doing, who were you with, where you were. Doing this helped me to see that I tended to overeat late at night, sort of a 2nd appetite wind after dinner. So instead of my average bedtime being around midnight, now I shoot for 9;15pm. But that's just my trigger. Whatever yours are, find something to avoid them, something to DO to change the pattern.
  • socioseguro
    socioseguro Posts: 1,679 Member
    I concur with other postesr here.

    In addition, I found planning my food intake in detail the prior night was helpful to meet my "net calorie" target. Please note "net", meaning I always eat back my exercise calories, following my macros (protein, complex carbs and healthy fats).

    I am aware that everybody is short of time. I prepare my lunch food for the entire week on Sundays and put it the freezer on separate containers. Every morning, I take my daily portion out of the freeze ( measure and/or weighed) and I take it to the office where I microwaved at lunch time. Measuring and/or weighing my food is very important. Eyeballing is a sure way to over eat.

    Good luck in your journey.
  • Change_is_Good_
    Change_is_Good_ Posts: 272 Member
    If you are competitive person think of it as a challenge to find new snacks and or dishes to fit into you limit. I found that planning out my day that morning or even the night before really helps.

    Your diary is hidden, what is the limit MFP has set you? It could we have come up too low, especially if you have put sedentary as your activity level.

    Another thing to do is to log your exercise, that will give you more calories to play with.

    (I've been on holiday for two weeks so my diary is a bit sparse at present)

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