Ways to conquer bored eating/strengthen willpower????
olivia_roland
Posts: 17 Member
I always start the day off really well, then I end up bored eating throughout the day. I've discovered I have little to no willpower and it's stressing me out. Any good ways to overcome this?
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Replies
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One suggestion (you'll get lots more) is to delay. Everytime you head to the kitchen/whereever to get a snack, say to yourself, Okay, I'll get it in half an hour. After half an hour, delay again. Third time, get the snack. Or delay again if you can. Delaying is an easier pill to swallow than a straight 'no' when you're working on building up your will power.0
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I totally get this!olivia_roland wrote: »I always start the day off really well, then I end up bored eating throughout the day. I've discovered I have little to no willpower and it's stressing me out. Any good ways to overcome this?
I would look in my food diary and see what that looks like (yours is closed). I always feel this way if my chosen (custom) macros are not fulfilled.0 -
I will only eat 300 - 500 calories in the morning/afternoon so I can have 1500 calories that night when I know ill be really hungry.0
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One suggestion (you'll get lots more) is to delay. Everytime you head to the kitchen/whereever to get a snack, say to yourself, Okay, I'll get it in half an hour. After half an hour, delay again. Third time, get the snack. Or delay again if you can. Delaying is an easier pill to swallow than a straight 'no' when you're working on building up your will power.
Wow, I love that!0 -
For me it's to keep busy and get enough sleep. When I'm bored I tend to snack and over eat and when I haven't had enough sleep. It took me a LONG time to figure out these were my two biggest triggers...and outside of that, if all else fails, get a pair of goal jeans or a goal outfit! At this point I've lost nearly 70 pounds, but I still have 30 more to go. So I look at my old jeans, and look at my goal jeans, and really it's a matter of wanting to wear those stinking jeans more than I want junk. Then I go make myself busy so I don't sit around thinking about food. LOL0
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Totally love the delay idea.
Maybe making sure that you are well hydrated, trying distractions such as a hobby, going for a walk, reading etc could help.
Having a handle on your triggers too is helpful as someone else has pointed out....0 -
Some awesome advice above. The delay idea is something I use with my clients regularly. Boredom/emotional hunger tends to come on in a hurry. That's how you can tell it apart from physical hunger, which tends to come on more gradually. So if you find hunger punching you in the fact, deliberately take some deep breaths and opt for another activity to occupy your mind. A walk, a book, a mobility circuit, cleaning, whatever. Anything. Chances are after 20-40 minutes, the impulsive hunger will have passed.
If it didn't, I'd begin to question whether or not you're actually physically hungry. And if it seems too soon to be hungry relative to your prior meal, then maybe you need to look at the satiating qualities of said meal.
And as someone else noted, becoming more aware of your triggers is also key. I highly suggest doing some accounting of the actual circumstances that tend to drive your boredom hunger. Time of day, environment, what are you doing immediately before, how do you feel immediately after, what are the thoughts leading up to the act, etc. Put pen to paper and start journaling about it. Awareness goes so dang far in this whole process. The more aware we become, the more deliberate and in the moment our thinking and choices can be.0 -
stroutman81 wrote: »Some awesome advice above. The delay idea is something I use with my clients regularly. Boredom/emotional hunger tends to come on in a hurry. That's how you can tell it apart from physical hunger, which tends to come on more gradually. So if you find hunger punching you in the fact, deliberately take some deep breaths and opt for another activity to occupy your mind. A walk, a book, a mobility circuit, cleaning, whatever. Anything. Chances are after 20-40 minutes, the impulsive hunger will have passed.
If it didn't, I'd begin to question whether or not you're actually physically hungry. And if it seems too soon to be hungry relative to your prior meal, then maybe you need to look at the satiating qualities of said meal.
And as someone else noted, becoming more aware of your triggers is also key. I highly suggest doing some accounting of the actual circumstances that tend to drive your boredom hunger. Time of day, environment, what are you doing immediately before, how do you feel immediately after, what are the thoughts leading up to the act, etc. Put pen to paper and start journaling about it. Awareness goes so dang far in this whole process. The more aware we become, the more deliberate and in the moment our thinking and choices can be.
Thanks so much!!! Everyone's advice has been super helpful. I really struggle with this issue and I'm thankful for new ideas on how to handle it.0 -
One suggestion (you'll get lots more) is to delay. Everytime you head to the kitchen/whereever to get a snack, say to yourself, Okay, I'll get it in half an hour. After half an hour, delay again. Third time, get the snack. Or delay again if you can. Delaying is an easier pill to swallow than a straight 'no' when you're working on building up your will power.
wow I like that and will try. that will occupy me.0 -
this is the first Community message board I have looked at. Wow all good advise. Olivia Roland you asked a great question....so me!!!Thanks to all.0
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olivia_roland wrote: »I always start the day off really well, then I end up bored eating throughout the day. I've discovered I have little to no willpower and it's stressing me out. Any good ways to overcome this?
Your not ready from the sounds of it. when you are actually ready to embark on the journey this wont be an issue.0 -
MaVieEntiere wrote: »One suggestion (you'll get lots more) is to delay. Everytime you head to the kitchen/whereever to get a snack, say to yourself, Okay, I'll get it in half an hour. After half an hour, delay again. Third time, get the snack. Or delay again if you can. Delaying is an easier pill to swallow than a straight 'no' when you're working on building up your will power.
Wow, I love that!
I use the delay technique for high-calorie meals or indulgent treats, too, if I don't want to spend all those calories. I tell myself, "ok, you can have that pizza (or ice cream cone or Chinese takeout or whatever calorie bomb I may be craving), but I'll have it Thursday instead of today...ok, how bout Saturday lunch...Monday dinner, etc." I just keep moving it a day or two ahead and most times, by then I've lost the craving and never end up getting it. (And yes, I do fit smaller treats into my week, but I'm talking about things that could really put a dent in my calorie allowance or trigger overeating.)0 -
Treat the cause - not the symptom.
Don't let yourself get bored.
I find that if I keep myself occupied doing something - helping my kids clean their room; emptying out and organizing that junk drawer; go through my closet and get rid of clothes that don't fit; change all the burnt out lightbulbs; finally fix that squeaky wheel or leaky faucet; etc, I tend not to do mindless snacking like I would if I were just sitting, vegging out in front of the TV. And, as an added bonus, you get all those little chores done!0 -
Tedebearduff wrote: »olivia_roland wrote: »I always start the day off really well, then I end up bored eating throughout the day. I've discovered I have little to no willpower and it's stressing me out. Any good ways to overcome this?
Your not ready from the sounds of it. when you are actually ready to embark on the journey this wont be an issue.
This isn't true at all nor is it helpful. Everyone struggles with something, that's why I'm reaching out to a community of people with the same goals.
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Tedebearduff wrote: »olivia_roland wrote: »I always start the day off really well, then I end up bored eating throughout the day. I've discovered I have little to no willpower and it's stressing me out. Any good ways to overcome this?
Your not ready from the sounds of it. when you are actually ready to embark on the journey this wont be an issue.
Yeah... no.0 -
What has worked for me is structure. I have certain times a day that I eat. If it's not that time I don't eat (unless it's an emergency like a blood sugar drop after an intense workout).
I eat breakfast, lunch, dinner, and an evening snack. It was a little tough at first, but it's a no brainer now. My hunger signals have shifted and I'm not even hungry until its time to eat.
Basically, if I'm bored and think I want to eat something, I tell myself that it isn't time to eat. Dinner is only an hour away and I won't starve before then. Dinner is going to be amazing and I don't want to spoil my appetite. Then I find something else to do to distract myself until then.0 -
stroutman81 wrote: »Tedebearduff wrote: »olivia_roland wrote: »I always start the day off really well, then I end up bored eating throughout the day. I've discovered I have little to no willpower and it's stressing me out. Any good ways to overcome this?
Your not ready from the sounds of it. when you are actually ready to embark on the journey this wont be an issue.
Yeah... no.
Hiyah @stroutman81 . Trying to work out what your response means
I have seen comments like this about not being ready all the time now and started to believe it being true0 -
Therealobi1 wrote: »stroutman81 wrote: »Tedebearduff wrote: »olivia_roland wrote: »I always start the day off really well, then I end up bored eating throughout the day. I've discovered I have little to no willpower and it's stressing me out. Any good ways to overcome this?
Your not ready from the sounds of it. when you are actually ready to embark on the journey this wont be an issue.
Yeah... no.
Hiyah @stroutman81 . Trying to work out what your response means
I have seen comments like this about not being ready all the time now and started to believe it being true
Being ready doesn't mean you won't struggle. It may mean you are willing to do whatever is necessary to push past your struggles, but there is not a point where you are ready and everything just becomes simple. It is totally possible to be at your goal weight and still wanting to eat that entire package of oreos.0 -
For me the only that works with boredom eating is whenever I feel bored I get up and walk and talk on the phone to distract me thoroughly. Call that one family member that you know likes to talk awhile, if your like me and you pace on the phone after 45 minutes you've realized you've taken 6,000 steps!
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starwhisperer6 wrote: »Therealobi1 wrote: »stroutman81 wrote: »Tedebearduff wrote: »olivia_roland wrote: »I always start the day off really well, then I end up bored eating throughout the day. I've discovered I have little to no willpower and it's stressing me out. Any good ways to overcome this?
Your not ready from the sounds of it. when you are actually ready to embark on the journey this wont be an issue.
Yeah... no.
Hiyah @stroutman81 . Trying to work out what your response means
I have seen comments like this about not being ready all the time now and started to believe it being true
Being ready doesn't mean you won't struggle. It may mean you are willing to do whatever is necessary to push past your struggles, but there is not a point where you are ready and everything just becomes simple. It is totally possible to be at your goal weight and still wanting to eat that entire package of oreos.
When I wanted to lose weight it just clicked into place when I found this site
I read on the forums log food lose weight, stop making excuses, so I tried. Simple concept, hard work
I got to where I want to be, but don't have that extra push to take it further, so I guess that's why I am curious re those comments0 -
I like to drink tea it takes awhile to make and then you have to let it seep and then it takes awhile to drink. Also try chewing gum.0
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Trust me, when you get really into using MFP and also the "delay" method, you'll find it easy to leave your cravings for another day the same week, for example. Budgeting calories throughout the week for treats here and there becomes kinda fun!0
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Wonderful advice on this board0
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For many, losing weight is a struggle and hard work. For others, it is easy once they have a routine. I find weight loss a struggle, but I found giving up cigarettes easy. I know others who have had the opposite experience.
Everyone is different and in the end it's about discovering what works for you.
I don't understand why some dismiss those who come to the site looking for encouragement, help and practical suggestions, as not ready. Yoda complex may be? *grins*0 -
I have also struggled with boredom eating, but its mostly paired with when I'm being sedentary. So like tonight, if I just went home and planned to sit on the couch and watch TV all night I would probably have several thoughts of "Yum Popcorn!", "Yum Beer", "Yup Egg Nog", etc.
But tonight I'm going to go home, cook some ground turkey and prep my lunch for the next two days, go to the gym and lift, come home and shower, do some dishes and get in bed. A lot less time to think and also I've just spent the day doing things that are good for me so I don't mess them up.
Also, I know a lot of people are hesitant to recommend this, but if you are consistently going into your day with a plan of action, and you find yourself consistently going off your plan and eating certain foods out of boredom, I would recommend you try not keeping those foods handy in the house all of the time.0 -
What I do:
1. I plan my meals in advance, and set aside calories for snacking.
2. When I go to work, I bring the snacks I want to have that day. I never have any other snacks with me. I can eat them whenever I want during the work day, but if I eat them at 10 AM, I am done, so I usually end up saving them for later in the day.
3. Likewise for my post-dinner snacking, I plan out the calories, and I tend to delay eating the snack because I know they're my last calories for the day.0 -
1) Sugar Free jello
2) A beverage, iced tea or water with lime, one of those 32 oz ones so it takes a long time to finish. Sometimes when you are hungry you are actually thirsty.
3) The thought of a nude picture of yourself on the refrigerator (not the actual picture, many people have others stop by for a visit)
4) Exercise- if I go for a bike ride I forget all about being hungry.0 -
i try to go for a walk0
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Aside from some sort of other distraction or keeping yourself busy, I find the easiest way is to just not buy snack foods/prepared stuff.
It kind of works out anyway as I mostly purchase vegetables, minimal dried goods (pasta/rice/beans), and some fish/eggs/meat at the store, so pretty much anything I eat has to be cooked or is just raw vegetables. The few exceptions might be some hummus or cheese, but those are usually kept at home and planned to be used in a meal.
If you don't have a stash of chips or cookies or whatever, even if you do feel some sort of urge to eat a bunch of garbage, then you don't even have to make a good decision to not eat it, because it isn't there.0 -
Self-control is like a muscle-the more you use it, the stronger it gets. Start small and celebrate every victory.0
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