Snacking problem
Shuntae_xox
Posts: 23 Member
I go to the gym 3 times a week and spend 45 - 60 mins mainly on cardio but I also do legs, bums and tums once a week. However, I'm struggling so much with my diet so I've actually gained weight. I keep snacking on biscuits and cakes. How can I reduce these cravings and improve my diet?
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Replies
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Rather than removing those foods from your diet, maybe you can try adding them in ahead of time and budgeting for them? I add three oreos to my diary everyday and I keep fruit on hand as well. The fruit works about half the time when sweet cravings crop up. The rest of the time, I eat the oreos or, if I don't, I know I'll be able to eat SIX oreos the next day (or something else I've been wanting).
Not sure what your calorie deficit looks like, but maybe revisit your limit. If your goals are too aggressive, you're overly restrictive, or you're not eating back the calories you burn through exercise, you might be setting yourself up for failure.10 -
Eat fruit and vegetables instead. Roasted radishes are sweet and are literally one calorie each. Eventually your tastebuds will adapt. I have always had a big sweet tooth. Now I am satisfied with a small treat. More than that and I get nauseous. If I can adapt, anybody can. Lol12
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When I get sufficient calories, protein, sleep, and exercise, I don't feel the need to snack.
Quite possibly your issue lies in one of these areas?- What's your protein goal and do you hit it regularly?
- How many pounds do you need to lose total and what is your weekly weight loss goal set to?
- What percentage of the calories you earn from exercise do you eat back?
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If I'm craving chocolate, a radish isn't going to cut it.
I allow myself 200-300 calories for dessert every night. Usually ice cream, Halo Top, or chocolate. I weigh it and log it. As long as I stick to my calorie target, weight loss will follow.30 -
Eat fruit and vegetables instead. Roasted radishes are sweet and are literally one calorie each. Eventually your tastebuds will adapt. I have always had a big sweet tooth. Now I am satisfied with a small treat. More than that and I get nauseous. If I can adapt, anybody can. Lol
Are you saying that your method is universally correct for every single person on the planet? That is a very bold assertion.
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Yep. That was me!
Working out would lead to increased appetite which would lead to overeating which would wipe out any calories that I'd burned in the gym and then some. Wasn't until I stopped working out that I was able to get my calories under-control and start to regularly lose weight.
Biggest lesson I learned is that weight loss happens in the kitchen and fitness happens in the gym. So there was no point trying to get fit (working out) if it was sabotaging my main goal of weight loss (calorie intake).3 -
Have you tried fiber one brownies? 90 cals and really chocolatey! Or emerald 100-cal cocoa roast almonds? I used to have one of these with an iced coffee or diet soda in the afternoon as a snack to fill that chocolate/seeet craving.11
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quiksylver296 wrote: »If I'm craving chocolate, a radish isn't going to cut it.
I allow myself 200-300 calories for dessert every night. Usually ice cream, Halo Top, or chocolate. I weigh it and log it. As long as I stick to my calorie target, weight loss will follow.
You could dip the radish in chocolate?! Now I've said that...it sounds so good I might try it! I like radishes and I like chocolate...hmmm...4 -
quiksylver296 wrote: »If I'm craving chocolate, a radish isn't going to cut it.
I allow myself 200-300 calories for dessert every night. Usually ice cream, Halo Top, or chocolate. I weigh it and log it. As long as I stick to my calorie target, weight loss will follow.
You could dip the radish in chocolate?! Now I've said that...it sounds so good I might try it! I like radishes and I like chocolate...hmmm...
:sick:
I just threw up a little bit at that thought...10 -
DancingMoosie wrote: »Have you tried fiber one brownies? 90 cals and really chocolatey! Or emerald 100-cal cocoa roast almonds? I used to have one of these with an iced coffee or diet soda in the afternoon as a snack to fill that chocolate/seeet craving.
X2. I haven't had these in a long time but they are very good!3 -
Eat fruit and vegetables instead. Roasted radishes are sweet and are literally one calorie each. Eventually your tastebuds will adapt. I have always had a big sweet tooth. Now I am satisfied with a small treat. More than that and I get nauseous. If I can adapt, anybody can. Lol
Are you saying that your method is universally correct for every single person on the planet? That is a very bold assertion.
Nope. It was a lighthearted jab at myself that you are taking way too seriously.12 -
ladyreva78 wrote: »quiksylver296 wrote: »If I'm craving chocolate, a radish isn't going to cut it.
I allow myself 200-300 calories for dessert every night. Usually ice cream, Halo Top, or chocolate. I weigh it and log it. As long as I stick to my calorie target, weight loss will follow.
You could dip the radish in chocolate?! Now I've said that...it sounds so good I might try it! I like radishes and I like chocolate...hmmm...
:sick:
I just threw up a little bit at that thought...
MFP read needs to add an LMAO reaction. Lol3 -
I didn't say I eat radishes all the time. You people really need to lighten up.
My other go-to is a fudgesicle. 40 calories for the one with no added sugar.
Chocolate is still a food group. Disclaimer for the food police: That is a joke.8 -
It sounds daft, but when you reach for biscuits and cakes - what are you hoping to get from them?
I eventually worked out that the taste/feel of the cakes/sweets/biscuits wasn't what I actually wanted, though I really thought it was.
There was an idea in my head about a satisfaction they would give me... but then they didn't deliver.
I did usually feel worse after eating them - because I felt guilty about not sticking to my plan -or miserable because I didn't allow myself the full quantity/ quality (and stuck to a measured/calorie-counted substitute).
Are the 'forbidden' snacks attractive enough to tempt you away from your intentions:
- because you are actually hungry (prevent that happening by eating to satisfaction beforehand)
- or because you are tired (find a new reason to sit and relax/rest and fill you hands with something else)
- or because you want some kind of comfort or reward for something you find unpleasant (pre-plan a new reward or change the thing that leaves you needing comfort)?
- or because you really love the taste/texture of the snack and it satisfies you (factor it into your diet as an essential and eat it before you crave it).
No food police here. If radishes keep you satisfied -with or without chocolate coating - that is a win! I hope that there is an entry for both kinds on MFP
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I go to the gym 3 times a week and spend 45 - 60 mins mainly on cardio but I also do legs, bums and tums once a week. However, I'm struggling so much with my diet so I've actually gained weight. I keep snacking on biscuits and cakes. How can I reduce these cravings and improve my diet?
Is your struggle with food limited to after you've worked out, or are you struggling all of the time? Are you trying to lose weight or maintain your weight? Are you weighing and logging everything you eat/drink?
It sounds like your snacking is making you unhappy and it seems as if you don't feel like you are totally in control of your behavior. I think figuring out what function your snacking behavior is serving for you will help you develop strategies to stay in control and make choices you don't later regret.2 -
quiksylver296 wrote: »If I'm craving chocolate, a radish isn't going to cut it.
I allow myself 200-300 calories for dessert every night. Usually ice cream, Halo Top, or chocolate. I weigh it and log it. As long as I stick to my calorie target, weight loss will follow.
I'm the same as you. I don't think a radish would any way satisfy my cravings. I just factor in all the sweets I like into my calorie budget. This week I've had ice cream, brownies, tim tams and a variety of chocolates and biscuits ...
Just make sure I do extra exercise to increase my calorie budget ... I'd much rather have them than crave or eat a substitute that doesn't hit the spot ...3 -
Eat fruit and vegetables instead. Roasted radishes are sweet and are literally one calorie each. Eventually your tastebuds will adapt. I have always had a big sweet tooth. Now I am satisfied with a small treat. More than that and I get nauseous. If I can adapt, anybody can. Lol
Are you saying that your method is universally correct for every single person on the planet? That is a very bold assertion.
Nope. It was a lighthearted jab at myself that you are taking way too seriously.
I apologize if I misinterpreted but I have re-read it again and aside from the lol there was nothing there that seemed like it was written for humor. It looked like earnest advice in which you said taste buds will adapt not may adapt and that if it worked for you it would work for anyone. The lol might have been a clue except that some people add them all the time almost like a tic so when it looks out of place, as it did in your post, I overlook it.
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fitnessdiva_ wrote: »Stop snacking
Stop trolling.8 -
Everyone’s method of cutting out something is different and works for them because it’s catered towards them. Being in a cal deficit will allow you to lose weight...so how to not over eat? Track and maybe allow room for deserts? Eat other foods that keep you from appetite? It’s a trial and error. Try a few things out that you’ve seen here and make sure it’s sustainable with your lifestyle! Have fun!5
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fitnessdiva_ wrote: »smoofinator wrote: »fitnessdiva_ wrote: »Stop snacking
Stop trolling.
The truth isn’t trolling. Its as simple as that, if the problem is snacking, stop snacking. There’s no magic to it.
Except simple =/= easy. And when someone is asking for help, "just stop" isn't very helpful. If they could, they already would have.13 -
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fitnessdiva_ wrote: »quiksylver296 wrote: »fitnessdiva_ wrote: »smoofinator wrote: »fitnessdiva_ wrote: »Stop snacking
Stop trolling.
The truth isn’t trolling. Its as simple as that, if the problem is snacking, stop snacking. There’s no magic to it.
Except simple =/= easy. And when someone is asking for help, "just stop" isn't very helpful. If they could, they already would have.
I forgot we are living in the coddling age. Nobody can make you stop snacking or even lose weight, it’s simply a mind over matter thing. I can sit here and list several tips but unless she’s ready to do exactly what I suggested, none of them will work.
If she doesn't want to stop snacking, she doesn't have to. Several posters have suggested alternatives to "just stop." Lots of people lose weight effectively while including snacks in their daily allowance.
ETA: I am one of those people, btw.
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fitnessdiva_ wrote: »
I forgot we are living in the coddling age. Nobody can make you stop snacking or even lose weight, it’s simply a mind over matter thing. I can sit here and list several tips but unless she’s ready to do exactly what I suggested, none of them will work. And nobody said anything about “easy”, none of this is “easy”. You have to push yourself and be your own motivator. If I had the sensitive mentality most of you have on here, I would t be where I am today.
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I can’t have some food in my house. For me it’s snack chips. I have no control, so I just don’t buy them and if they are anywhere else, at parties or work, I stay away. I needed to up my protein and vegetable intake too. When you eat more bulky, lower calorie foods, you tend to feel full and it’s easier to avoid the food you know you’ll over eat.3
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This is a valid strategy for some people for whom reducing the portion size just doesn't work. I love chips, too, so I buy the snack size ones instead of the big bags. I'm able to stop when the snack bag is empty, although it took me a while to learn that skill.I can’t have some food in my house. For me it’s snack chips. I have no control, so I just don’t buy them and if they are anywhere else, at parties or work, I stay away.
Not universally true. What people find satiating is totally individual. For some, like, you, it's volume. For others, it's fats. Or it could be protein or carbs. Definitely not a one-size-fits-all deal.I needed to up my protein and vegetable intake too. When you eat more bulky, lower calorie foods, you tend to feel full and it’s easier to avoid the food you know you’ll over eat.
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fitnessdiva_ wrote: »smoofinator wrote: »fitnessdiva_ wrote: »quiksylver296 wrote: »fitnessdiva_ wrote: »smoofinator wrote: »fitnessdiva_ wrote: »Stop snacking
Stop trolling.
The truth isn’t trolling. Its as simple as that, if the problem is snacking, stop snacking. There’s no magic to it.
Except simple =/= easy. And when someone is asking for help, "just stop" isn't very helpful. If they could, they already would have.
I forgot we are living in the coddling age. Nobody can make you stop snacking or even lose weight, it’s simply a mind over matter thing. I can sit here and list several tips but unless she’s ready to do exactly what I suggested, none of them will work.
If she doesn't want to stop snacking, she doesn't have to. Several posters have suggested alternatives to "just stop." Lots of people lose weight effectively while including snacks in their daily allowance.
ETA: I am one of those people, btw.
That makes no sense to me, if she doesn’t have the willpower to not over-snack now, what makes you think that is going to change unless you eliminate it all together ? You can suggest healthier foods, you can suggest counting calories but the will power HAS to be there, otherwise she will continue to over-snack. I said what I said. Incorporate snacking again when you develop enough of a routine/system to do it without overdoing it.
Luckily things making sense to you are not that important when it comes to helping the OP. You did your little drill sergeant thing and if the OP responds to that kind of motivation I am sure she will appreciate it. If not, someone else might be able to offer an alternative.
OP, If you are not prepared to stop I suggest you change as much as possible about your current snacking. Try not to eat the same food or eat it in the same location. Try drinking a hot beverage beforehand and making yourself wait a full 30 minutes. The purpose behind this is to try and break ritual habits. I am a creature of habit so this would help me.
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I just watched a Ted Talk about motivation and how humans only keep things up through pure motivation for a short period of time. There are many other techniques we can use to help us reach our goals. I wish I could remember the name of the talk, but there are some good ones that talk about changing your environment to help you, which is why I don’t have “trigger” foods in my house for example.3
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