Out of control snacking
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adrianney26
Posts: 10 Member
Can I get some tips to curb the out of control snacking. I'm not even hungry. I'm tired, stressed, sad, mad but definitely not hungry. I'm not good at meditating because I can't shut my brain down long enough I can really go for a quick walk around the block because I live on a busy road with no sidewalks. How do I just say no to grazing through the pantry and fridge? Please help.
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Replies
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You need other self-soothing activities that you can use when you're tired/stressed. What about doing your nails, taking a bubble bath or finding some yoga videos on YouTube?7
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Another thing that helps me is to just not buy snacky type junk food. And to stock up on fruit. If you're going to eat, at least it could be a healthy food. Also, I find that working out takes my hunger away temporarily. I use Leslie Sansone DVD's to do in-home "walking" (really it's low impact simple aerobics). Her videos are so much fun to do, when you're not gasping for air trying to do them, haha. And they give you an endorphin rush after. You can sample her videos on YouTube for free to see if you like them. I hope this helps you.7
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I stopped snacking full stop. I did a program that only "allowed" 3 meals a day - I'm good with sticking to rules and guidelines, especially ones set by other people.
Having meals planned and prepped helps. Not having snacks available helps. Keeping busy helps.
Why are you tired, stressed, sad and mad? Doesn't sound like a good place to be mentally - is there any way you can change those things?4 -
I plan out my eating for the day, including snacks, so that if I'm tempted to eat something or on the plan or in budget, I don't do it. I like to snack, so I just build the snacks into my calories for the day.4
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Snacking was my Achilles heel as well. I was grazing all day and all night long, not because I was hungry but because I was bored I guess. I think it is all a matter of mind set. I quit cold turkey. I like logging calories because it gives me a standard to achieve and I guess I've always been an achiever. I've been so good at staying within my daily goal that I don't want to do anything to mess up my score. I also log ahead during the day so I can better plan and adjust. After dinner, I only have 200-250 calories left over for my PM snack so that is what I get, and I'm happy with it. Usually something with protein and a piece of fruit. Also, when I went grocery shopping I didn't buy anything that might temp me. When I get healthy, the whole family gets healthy.4
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Here are some strategies that I've been trying to use to beat the munchies:
- Drink some water or make a cup of tea or some other low calorie drink.
- Play a game of cards with a friend
- Phone a friend
- Post here or chat with someone you know
- Get a coloring book or some paint or something else creative
- Do whatever you like to do to distract from the kitchen.
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I was a terrible grazer - and I just decided to stop, and instead just eat meals. It works great because I plan and make delicious meals - so I don't want to spoil my appetite. I also decided I'm not going to eat for other purposes than fuel and enjoyment - I don't use food to ease emotions, for entertainment when I'm bored (still working on "bored mouth syndrome"), to avoid doing things I have to do, to release stress, or eat mindlessly just because it's available, or compulsively because I think I'm not able to stop. To make this work, I need to not buy large quantities of "trigger" foods (never have more than a week's worth at any time) and conversely, always have available ingredients for planned meals ready in time.
Cravings can't be controlled, but you can control your actions, and you can learn to tolerate cravings.
Mindfulness ("meditation for dummies") takes time, practice and commitment.3 -
There are some great suggestions here and many of them have worked for me. Now I've slipped backwards and I've got to work on new habits again.
It helps me to really pinpoint where I've messed up. For me it's that moment of choice where I feel the pull of my old habits, when I don't know how to handle whatever it is that's going on. When I feel doubtful that I can change things is when I give in to bad habits.
To change any old habit is to choose a new course of action, again and again. And trusting that change will happen if you take the power to make that different choice.2 -
Instead of taking a walk around the block, how about a good stretch? I love love love fitness blender. They have loads of stretching/light cardio vids that require nearly no space and no equipment.
Example- a 5 min cool down video:
https://youtu.be/u5Hr3rNUZ24 6 -
Recognizing that you're tired, sad and stressed is the first step. Once you know that you 'eat your feelings', it can be much easier to catch yourself and redirect before you do too much damage by eating lots of the wrong stuff. It's one thing to savor a cookie because it's delicious, and another to eat half the bag cause chewing is somehow comforting when you feel like life is out of control.
Try this. Have a cup of tea, but turn the making of tea into a pleasurable, slow ritual, with multiple steps. Rinse out your tea kettle and fill with fresh cold water. Turn it on. Select the perfect, special cup to drink from. Select which kind of tea you want to savor. Using loose tea and a tea ball can enhance the sense of having tea being a special occasion. Some herbal teas, such as Tulsi, are reputed to help lift your mood, and I find that they can help, even if it's all 'in my head'. (Sometimes the head game is the hardest part.) Anyway, back to the ritual. Carefully pour your hot water, enjoy watching the steam rise. Let the tea steep, while relaxing and quietly waiting for it to be ready. Dip the tea ball in and out, watching the water drip into the cup. Add sweetener or milk if you like it, again, slowly, thinking about how much you're going to enjoy it.
Choose a spot in your house where you can look out the window, or at a picture you like, or snuggle with the cat, while you sip your tea. Don't sit in front of the tv or computer while you relax and have your tea. Don't multitask. Just sit, and concentrate on how pleasantly warm the cup is, how it smells, how it tastes. Remember the special occasion when you bought the cup, or the person who gave it to you. Relax. Breathe. If annoying thoughts creep in, refocus on the taste of the tea or on your breathing. Close your eyes. A cup of tea can be your happy place for 15 minutes, and slowly change your focus.
Woo? Maybe, but it's inexpensive, harmless woo that can help you slow down and break the cycle of comfort eating. It works for me.10 -
That's why I keep lots of popcorn on hand and it's my go-to when I get the snacking urge, which is literally ALL day on the days when I telework at home. I also 2nd the cup above poster's cup of tea recommendation. It really works. There is something about it that is comforting and satisfies my urge to have food in my mouth.2
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I know this sounds weird, but I have different times I'm allowed to snack. 10am,2pm, and 8pm. I also plan those snacks out so I don't just grab something random. If it's not meal time, or snack time, it's gum/water for me.6
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Pre-log your food. Eat the food you logged. Don't eat any more food that what you logged.2
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Are you sure this isn't related to insulin resistance and how you process carbs?3
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First off, this whole thing is WAY easier if you get lots of sleep, so start with that. It will also help sad and mad. Try chewing gum too.3
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Can you fix your lifestyle, whatever is causing you to be stressed, mad and angry first, and then start dieting? I agree with getting enough sleep. If there is too much chaos in your life it is really hard to focus on the weight loss. We all have stress to a point, but if it so bad that you can't manage it (except by eating or some other addiction) it needs to be dealt with, IMO. I speak from experience. For 6 years I had a very stressful unhappy life--which caused me to gain weight because I turned to food. I decided to wait until I could get into a better place mentally/emotionally before I tried to deal with the weight loss. (it was about a year) Now that I am happy and my life is more pleasant it is much easier to eat properly (and diet) and not turn to food to deal with emotional issues.1
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adrianney26 wrote: »Can I get some tips to curb the out of control snacking. I'm not even hungry. I'm tired, stressed, sad, mad but definitely not hungry. I'm not good at meditating because I can't shut my brain down long enough I can really go for a quick walk around the block because I live on a busy road with no sidewalks. How do I just say no to grazing through the pantry and fridge? Please help.
Increase your protein intake earlier in the day. I find that when I consistently hit my goal (0.8gm protein per pound of ideal body weight based on BMI-- for me that's 136-150gm protein per day) the cravings and binging drop by the wayside. You could try adding 8-10 gm of protein to your breakfast, morning snack, and lunch, and see how it goes. You can keep increasing that amount if you need.
You might find page 24 and 37 in this booklet helpful. 24 talks about binging late in the day because of undereating protein earlier in the day. 37 talks of mindless eating. I really like Dr Freedhoff's approach to weight loss, it's not a diet or quick solution, his focus is on long-term sustainable habit changes.
https://www.swselfmanagement.ca/uploads/ResourceTools/ObesityBook.pdf5 -
I'm an emotional eater, and I found clarity in my grazing habits (and yo-yoing) once I started a journal and wrote out my triggers and why I eat when I'm not hungry. It really helped writing in my feelings about food a few times a week.
As for soothing methods, I found buying an electric kettle and drinking tea really helps me out.6 -
Do not keep any snacks in your home. None. I will eat myself out of house and home if I keep easily accessible, tasty snacks at home. I will never learn self control and there are no tricks that ever worked for me. I did learn it's all or nothing for me. If you catch yourself buying snacks, throw them away immediately.
Sorry if this sounds extreme and obviously having zero snacks at home isn't feasible for everyone but it's the *only* thing that has worked for me.4 -
I chew gum a lot or drink water or even crystal light. I also only keep healthy options around for snacks so when I do cave to temptation.1
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