will-power...where does it come from????

Will power comes from CONSISTENT DISCIPLINE and structured routine. Usually people who commit to being consistent with their eating won't have too many issues with will power. If one is ALWAYS saying "oh this won't hurt" or "I'll start again tomorrow", they will always fight the battle with the bulge.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

GUM.
Gum is the ONLY way I've stopped that habit. I'm chompin on gum all day.

Tell yourself you're going to have dinner soon and to hold off until after dinner. You'll probably have more self restraint after.

And log it all BEFORE you eat it. It usually does the trick for me once I log it... that's something you have control on. Log it first. Look at your calorie total... then ask yourself if it's really worth it.

well you kinda answered your own question with the EX-Smoker sentence. It takes a similar willpower to resist the temptation.

Oh and I also chew gum lol but its mostly to get the sugar edge off. Works very well

Cheers,

Tof

I used to have that problem too. I've gotten into the habit of having a good afternoon snack at work (greek yogurt around 3:30 or 4pm) and working out as soon as I get home. Usually my boyfriend gets home sometime during my workout and starts dinner, so dinner is just about ready when I'm done with my workout. When this doesn't happen, I start dinner after my workout and it's REALLY hard to not munch away while I'm cooking, but I just force myself. I eat a good dinner and then usually a little something before bed. It's hard, but that doesn't mean you can't do it. It's really mind over matter. Force yourself not to snack before dinner for one day. The next morning when you wake up, you will feel like a rock star for sticking to it, so force yourself to do it that day too. What's better than daily rock star status?!

Today...NO snacking before dinner! Force yourself! You can do this!! (But make sure you eat a good afternoon snack so you're not starving!)

Will power comes from seeing the big picture. Seeing beyond the instant gratification of food to the results beyond the current moment.

If you want to snack while your cooking, then either leave calories for your current high calories snacks, or keep lower calories snacks at the ready. Keep a container of pre-cut veggie sticks in the fridge. Sip on a glass of low-fat chocolate milk or V8. String cheese. Whatever you enjoy.

"Good plans shape good decisions. That's why good planning helps to make elusive dreams come true." ~ Geoffrey Fisher

I wish I knew where will power can from, I've been looking for it for 20 years! I get inspired and movtivated then lose my groove and go back to old habits. I eat out of boredumb and habit, not hunger. If I keep busy I am not craving anything because nothing is available to me. My big problem is that I am a stay at home mom, so staying away from my home in a Minnesota winter is not possible.

Anyway, I ramble. I do better if I log my whole day right away so I know what I have to look forward to during the day.

I hate the idea of willpower. People will say to me "Oh, I can't lose weight, I don't have willpower like you do." Like I have this magic thing that makes it easy for me. I don't, no one does. It's not willpower, it's choices. You chose what is more important to you, losing weight or the snacking. You do this every day, several times a day. Sometimes it's easy, sometimes it's not, but it's up to you.

That said, if you need some help making the right choice, I'll second the gum idea. It gives you something to chew and the fresh, minty feeling makes you less inclined to eat other things. Mint also helps me to suppress my appetite, but I make no claims on if that will work for you. Another idea is popcorn, if you crave something crunchy. I like the 100 calorie bags microwavable kind (kettle corn is my favorite). I save 100 calories or so for a bedtime snack every day.

I know mine is only there when I hit my breaking point which was a few weeks ago. I have my husband help be keep on track when we are home but once I saw the weight start coming off... well that was enough to get me excited and keep going!

In my opinion, relying on will power is a loser. You have to out - smart the behavior you are trying to change. For example, I used to get really hungry and then eat too much. I tried and tried to stop this but hunger always seemed to win. I could never keep under calories. I discovered I had to change my eating plan and not beat myself up thinking I was weak willed.

What I did was make sure that I ate every two hours something PLANNED and nutritious that contained a healthy fat, carb, and definitely some protein. I ate these snacks even if I wasn't hungry. I soon learned that when I nourished my body well, I didn't need will power to portion control and avoid extra calories.

So, my solution may not be for you, but analyze your thinking and behavior while you are snacking. If you are just bored, have planned activities that distract during those times. If you are eating because the stuff is just there, try to eliminate if possible. (Because of family members, etc. I know this is not always possible). Don't give up. Just keep trying different solutions and most of all, be kind to yourself.

Perhaps the problem is that you don't eat enough throughout the day and get really hungry at night? Its better to eat more throughout the day when you are more active anyway. Drink lots of water, chew gum, suck on mints, brush your teeth, drink tea..

Will power isn't always enough. You need strategies to make it easier, so you don't have to constantly try to draw on the intangible "will power" (though practicing good habits will increase your ability to draw on that power)

I eat less during the day because I really like eating in the evening and night. As long as refraining a bit during the day doesn't lead to an "omg I'm so hungry!" binge, feel free to save some calories for that specific time of day.

Instead of picking at a little of this and a little of that as you try to avoid eating too much...consiously prepare and eat an actual nutritious snack. DECIDE to have a snack that will satisfy you. Something with protein and maybe a little fat and/fiber will give your body much more than little bits of lots of things.

The urge to graze may never completely leave you...sometimes we DO just want a little of this and a little of that. Ok. Have it...BUT...plan it out. Let's say you've got 200 calories you can dedicate to your evening graze. Decide what things you want, measure them out, log them. Then over your 3 hour period, feel free to grab your couple of chips...your small piece of chocolate...some of last nights leftover meatloaf...whatever. By portioning it out ahead of time, you are free to mindlessly pick at it.

Snack healthy. Carrot sticks, celery sticks, cherry tomatos, brocolli pieces, etc. Put out vegetables for you to snack on before dinner. Maybe some fruit. Apples, strawberries.

It wouldn't do the kids any harm either, if you aren't able to go past "their" snacks to eat yours and so just need to have the healthy snacks out.

GUM.
Gum is the ONLY way I've stopped that habit. I'm chompin on gum all day.

Do you log it? my gum is 5 calories each piece. Maybe I should start smoking to quit the gum lol