Willpower Struggles

You may need to eat more during the day if you are struggling at night. Do you have a consistent and fairly hearty breakfast and lunch?

You don't need motivation and willpower so much as you need to practice reminding yourself why you are doing this and talking back to unhelpful thinking. For example, when you think you can't do it that isn't helpful (self-fulfilling cycle), so remind yourself that you can make small changes over time and learn from slips.

It might help to have a deep think about what you are really feeling when you want to eat more. Is it boredom? Routine? Persistent hunger pangs? The desire to sink your teeth in to something?

http://www.myfitnesspal.com/blog/jgnatca/view/halting-a-binge-session-715131

With more insight in to why, you can figure out a strategy to overcome. I rarely eat in the evening now since I've substituted an old habit with a new one. Knitting, for instance. Keeps me occupied.

1. Out of sight out of mind.. Don't buy trigger foods. 2. Notes on the Fridge are good if they help you. 3. I Drink green tea, eat protein, apples. 4. Why do you want to lose weight and get in shape.... you need to focus on your motivation, what really is it. Are you doing it to please yourself or someone else? 5. Challenge yourself, set achievable goals and then celebrate them.

What really jolted me was getting my first high blood pressure reading. Suddenly it solidified in my mind that obesity isn't just a vanity issue, it's a health issue. I'm 61 and already have the feeling that my time is running out. I don't want that sand passing through the hourglass any faster than it has to.

I've only been back at this for a week, and so far it hasn't been hard. I started out with 1700 calories plus whatever workout calories I earned. Now I'm at 1450 calories plus any workout calories that I earn. After 3 days, I felt ready to cut back. I used the MFP calculator to set my goal at 1 pound per week.

And I got rid of the scales. I'm not after a particular number. I want my size 18 pants to be too big and my 1X tops to look like sacks; then I will donate them. I want to learn how to eat appropriately instead of running to the kitchen for every little emotion, from anger (stuff it back with food!), boredom, a need to celebrate - you name it and I ate it.

I know it's hard to let go of old habits. They wouldn't become habits if they didn't work on some level. I'm trying to replace them with good habits. I enjoy coloring, so I have a few intricate, adult coloring books and a variety of colored pencils and markers. I get away from the kitchen and go do that, or sew, or take the dog for a walk if it's nice out, or do homework (I'm back in school learning a new career - medical assisting).

I find getting enough fiber (27+ g/day) and protein, and some high intensity exercise daily helps with hunger pangs/cravings. You may benefit by eating more than what MFP recommends for protein, .8g/kg of bodyweight or 1 g/lb of lean body mass.

When you chose to give in to the hunger, advise yourself you can eat as much as you want, so long as it is non-starchy vegetables, and you will probably not end up with too many extra calories. I personally generally stop with about 2 celery stalks (20-30 calories, 2 grams fiber).

The more I avoid added sugars, the fewer cravings I have. I try not to have a lot of trigger foods in the house, or buy trigger foods in single servings (i.e. when eating out).

Having a glass of water, then exercising/doing chores/taking a walk, or talking to a friend (distraction) may help. Exercise can suppress hunger for me, at least while I'm exercising. Drinking enough water sometimes helps with cravings.

Sometimes you just have to live with the hunger for a while. I get cravings the day after a family celebration, during my time of month, or anytime I fall off the wagon for a bit. If I stay strong, they go away after a few days.

I know what works for me won't necessarily work for everyone. I hope some of these suggestions work for you. Good luck

It is all in our heads.

I don't have to drop what I'm doing and get something to eat just because the idea popped into my head. I know I can delay eating until it's convenient if I'm doing something fun. I should be able to delay it at any other time as well (assuming I'm not actually starving myself.)

I tried out a type of intermittent fasting where you only eat in an eight hour window and fast the other 16 hours. I was surprised at the effect it had on my snacking. Basically, I just don't eat outside of that 8 hours...the kitchen is closed. I seem to have gotten it into my head that the "magic" happens during the fast, so I don't dare break it frivolously. Sounds stupid, and probably is, but it's working.

Last night I came really close to blowing it. I've been stuck for a few days (seriously, how can the scale show exactly the same weight three days in a row?) and I wanted to eat some of that banana bread my mom brought over, but I stopped myself. If I just keep eating the way I'm supposed to, the weight will come off. If I eat that treat tonight, it won't. Simple as that.