How do you stop yourself from doing the wrong thing you want to do?
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I totally get what you're saying. I'm big on the "F you, I'll eat what I want". It takes a long time to get over that kind of thing. I second the people saying buy your groceries online. I went one step farther and my husband and I signed up for a meal planning service when we we're starting and I literally just copied the shopping list into the online shopping site and pushed buy. No thinking required. Then when the food came, we had to cook the meals we planned as that was all we had food for.
There's also a great book called the Willpower Instinct. It talks a lot about why we have or don't have willpower in situations like that. Having an understanding of the inner workings of my brain in situations like that really helped me feel like I could take control. Feeling like I have no control is a killer for me, so once I felt like I had an understanding of things, it helped a lot!
All in all though, keep at it. It's really just a collection of small decisions and if you make a bad one one day, the next decision is still a brand new one to make. The previous decision had no bearing on the new one. Don't get stuck in the "I made a bad decision so I'm ruined" thinking. They are not connected at all. Each one is fresh and at any point, you can choose to make a decision that's better for you, no matter what your last decision was. So if you do happen to buy the cookies, shake it off and make your next decision a different one.8 -
Hello sir. Not so very long ago I could have asked the same question. "How do you skinny people not eat the good stuff and get fat like me?" Or, something at least similar. At the grocery within the past week, I slowly walked among the cookies and couldn't find anything I had any curiosity about. I already know what Chips Ahoy! taste like. I already know what (name your cookie) tastes like. I already know that about 20 minutes of vigorous cardio work will either earn or pay for a single cookie, and that single cookie will require me to eat some protein to replace that consumed by the exercise so I have to exercise longer to pay for the protein and it just turns into mission creep. 2-3 weeks ago I saw, lusted, and bought a box of no-bake peanut butter cookies. For a few days I consumed one or two in moderation and it was well, but on a Saturday I consumed the final 8 of them, 2000 calories, for breakfast. Luckily, it was Saturday and after bolting down another 1500 calories of tasty stuff before noon I stopped, logged what I'd done, drank some water, and got on my bicycle. I rode several miles to the end of the road and came back after an hour sweaty and tired. I logged the exercise and rested. When I had cooled down, I got on my treadmill and started running for an hour. I got sweaty and tired again, logged the exercise again, and rested again. Again I got on another cardio machine and did another hour of work once again getting sweaty and tired. I logged that exercise. I rested. I counted the cost of those cookies. I haven't needed to experiment with cookies lately. That's how. The day after all that, I weighed 2 lb less. It isn't that cookies make me fat. It is that cookies make me work too hard.10
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I totally feel your pain. I have binging and self-sabotage issues and I do the same thing. BUT I don't do it as often as I used to. A few things have helped me resist that urge, and every time I win a battle, I get a little more confidence which helps me win the next one.
Things that have helped:
* Sticking to a grocery list. Instead of debating "Should I? Can I?" I just tell myself- no, these are the rules and I can't change them just because I feel like it, just like I can't flake on my job every time I feel like it. Not allowing myself the debate in the first place, and refusing to dwell on it, helps me in the moment.
* I do buy individually packaged versions of foods that would normally be a trigger food. I can't trust myself with a box of cookies or carton of ice cream, but I can trust myself to open just one 100-cal bag of cookies or a single Skinny Cow ice cream cone.
* Keep a list of your goals and motivations in your pocket. I struggle with this for some reason but it does help, when my mind starts going off the rails, to have something to look at and read, and bring me back to a better mentality. The note might say something like "You have the opportunity to make the right choice and be proud of yourself, and take a step towards your goal. Make the right choice." Or "What do you want more? A couple minutes of pleasure followed by guilt? Or a couple minutes of disappointment followed by pride and confidence?"
* I get what I call, "a case of the F-its" which is my version of the big "F you" that results in poor food choices. I'm trying to switch out those thoughts though. When my brain says "You shouldn't do this. Screw that, do it anyway!" I mentally reply with "I'm going to prove I can beat the odds and do what feels impossible!" Or if my brain says "You enjoy food, and things are tough right now so you deserve to have this," I mentally reply with "I also deserve to be happy and healthy. I can choose that."
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Put it off. Don't think "I can't eat that" think "I'll get some later." Just put it off til tomorrow. You'd be amazed how effective that strategy is. Even if you only put it off 5 times out of 10, you'll still be healthier. And each time you do it you'll get better at putting it off.7
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I've had luck with substitution instead of deprivation. For example, I love love love popcorn. First, I stopped buying the big microwave bags and switched to the lower calorie pre-popped style. Then I switched to single serving microwave bags, less healthy but (imho) better tasting, and harder to overindulge. It's still the delicious snack I love so very much, but I know that the smaller serving will do me. Can you switch to a brand of cookies you still like but are less likely to binge? Something else to crave the sweet tooth? Individually packaged treats? I promise you can do it! The last time I made a full bag of microwave popcorn I couldn't believe I used to eat these regularly (sometimes two bags in a row!). Gradual changes really can stick if you do it right.1
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I have done exactly that and thought those thoughts. One difference is I never stopped. I kept walking. By the time I decided to buy the cookies or the chips or the ice cream, I was already halfway across the store and then it became "well am I really going to walk allll the way back for those?" Nope.
Or I'd decide I was going to McDonalds for dinner and I would even start fantasizing about my order. The whole time, I'd be on autopilot driving home. When it came time to turn right to go home or left to go to McD's, I'd stay on autopilot and turn right.
It seems weird now that I'm articulating it but basically I was divorcing my brain and my cravings from my body and autopilot. I let my thoughts run wild but my body kept walking past the cookies and kept driving past the McDonalds.
Maybe another way to think about it is... Remove your brain from the equation? I don't know. It works for me though. Good luck!5 -
Man do I want some popcorn now.3
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I will add that I do keep some 86% cocoa "healthy" bitter chocolate in the refrigerator when I want those particular 60 calories, and I keep a bag of milk chocolate covered peanuts hidden under my bed for occasions when I want those particular 60 calories. Once every week or two I'll have one or the other.2
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I would eat the whole package too. I can't be trusted with portion size junk food. I can't just eat one. That said, eat something before you go to the store. My treat is a Starbucks skinny mocha for 140 cals which I take shopping with me. It helps.2
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I think it really sounds like counseling might help you. I sort of hate being "that person" who says so, but I know counseling helped me to identify some areas where I was self-sabotaging.
I know that's not an option for everyone.
My other advice is to set yourself up for success, as cliche as it may sound. Buy the single serving cookies. I do that with Oreos. I get the double Stuf six-in-a-pack that is still pretty high calorie, and a milk, and I go to freakin' town because I know if I bought a big package of Oreos, I would be in them time & time again for a week until they were gone. Even though I wouldn't eat them all at once, it would still be a detriment to my nutritional goals.
Everyone has their stuff that they tend to overeat. My husband's thing is ice cream. This means we go out for single scoops and the occasional sundae, but we never have a big container of ice cream in our freezer. Ideally, yes, we would both have excellent self-control and either not have ice cream at all, or be able to make a gallon last for a month plus...sometimes that isn't reality.
Good luck with your goals.2 -
I cut out my trigger foods. Cheese, pizza, crackers. I know I would eat the whole thing. It's easier to just live without them. Chew on ice, cucumbers, nuts. Basically I subsitute with a healthier option. I feel better eating a bowl of berries instead of a bowl of ice cream.2
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Two thoughts, OP. I've been in your shoes so many times....
1. Buy the cookies and on the way to the car at the grocery store, empty half the cookies into the parking lot trash can. I know it feels like a waste of money, but it does help with portion control. Can't eat it if it's in the trash! Another option if you have a bit more willpower would be to bring a big ziploc bag with you - when you get to the car, fill the ziploc bag with cookies and put in your trunk (this is key so you don't snack while driving). The next day, take the cookies from the trunk and drop off in the break room at work.
2. Read "Brain Over Binge" - this book was recommended on another forum post. Though I personally do not classify myself as a binge eater, I do have those occasional days maybe once a month (likely related to TOM) where I simply feel out of control and go 1000-1500 calories over my budget. Reading this book put things into perspective about the animal brain (you deserve those cookies because F the world) trying to override the logical brain (you shouldn't eat those cookies because you have a larger goal in mind).
Best of luck! Hope this feedback helps. Personally, it's not cookies for me but a big box of assorted chocolates.... it's hard to break the habit, but I am making good progress by enlisting the above to minimize damage when it happens and avoid the purchase altogether when I have the right mindset.5 -
Stay out the store I would say. I don't think it has anything to do with being "heavy set" . Its just hard adapting to a new lifestyle change. People of all shapes and sizes eat junk food all the time it's just good and addictive it's normal . When I started losing weight i had that issue but I stop eating junk food because I knew it would just make me worse . Losing weight and looking at the scale is motivating trust me just eat some fruits . Peanuts . Yogurts . And as you see the scale going down you won't even care you'll be soo much happier you didn't get those cookies .1
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When I buy stuff like that, it usually doesn't even make it home. I'm tearing into the bag on the drive home. I still do it sometimes, but rather than a whole package of Oreos, I get the kids pack. It's still 400 calories that makes me feel like crap, but better than 4000.4
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When I buy stuff like that, it usually doesn't even make it home. I'm tearing into the bag on the drive home. I still do it sometimes, but rather than a whole package of Oreos, I get the kids pack. It's still 400 calories that makes me feel like crap, but better than 4000.
Same here! I think the one I get is 360 or something. The lady at the convenience store knew me for awhile when I would get it once or twice a month, haha...the Oreo pack and a small milk. She tried to upsell me a bigger package of cookies and I said to her, "Nah, if I have 64 Oreos I'll probably eat them all. Better to have six or eight" hehe1 -
Before you go food shopping: 1) Have a list - and say "i'm only getting what is on my list", 2) Drink a glass or large cup of water before you go to the super market (sometimes we think we are hungry when in fact we are thirsty).
While you are shopping: 1) ONLY Go down the aisles you must go to (you obviously know where the cookie section is)-->AVOID THAT SECTION even if you *think* you have to - you don't -you KNOW this -- don't say "explicative" to your body/health because when you think you're saying a big ol' *explicative* to the world you are in fact saying *explicative* to yourself.
Treat yourself to your achievement of not buying the cookie by doing something for yourself that is positive--> rent that movie you've been wanting to see, go out with your wife, etc. --> treat your body like a temple not a playground.
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What helps me is looking at the serving and how many calories it has. Not ever going back to not caring about the calories. I remind myself that it's empty calories. I can have some fruit or something healthier. Not worth it, that cookie don't control you, you control the cookie.4
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Hi. I dont gice into my cravings except on cheat days. And even then, a cheat day osnt about eating as much as you can and bkowung your calories out of the water; it is about having something you don't normally hace that may not be as good for you.
This sounds like a self control issue. What i would do is this. Next time you have a craving while in the store, put the box of cookies down, walk over to the bakery section and buy 1 or 2 cookies. Make sure you track them. Enjoy them slowly and make it a goal to do it only once a month. Goos luck, you got this!3
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