going down a wrong trajectory

log what you eat
find patterns of behavior in the logs
understand what cued the behavior and how it can be avoided or modified
understand how you responded to the cue and plan an alternate response

also learn about and practice mindful eating

estherdragonbat wrote: »

I find that logging what I'm going to eat ahead of time works like a last-minute check. "Oh. That PB&J sandwich is going to run me about 400 calories. Am I sure I want it? Hmm... maybe if I use half the PB and spread it on a rice cake with a teaspoon of cinnamon sugar... yeah, that'll give me more calories for later in the day."

(Full disclosure: I'm 5'3" and if I don't exercise, I'm on 1360 calories to lose 1/2lb per week. 400 calories for me hurts more than it would someone taller and heavier with more to lose.)

I pre-log. I find if I go into the kitchen hungry and wondering what to make, I'm much more prone to overeat. I have the same breakfast and I sit down while eating and log in what I plan on eating based on the day. I don't make myself eat it, but I plan for that. I 'block out' space in my calories for that meal. I allow myself the ability to change, but I try to keep it to the same parameters. I also have an 'evening' (post-dinner) meal that I toss something like a yogurt into in the start of the day. Some days I'll give it up to free up calories, it gives me a buffer to keep me from going over.

But most of all, it's just that control. I am not looking at XX00 calories going 'no problem, I got this', instead I'm looking at 350 calories or whatever for that meal thinking 'how do I do this the right way so I don't effect my dinner'. It's almost a game, I think of it as 'food tetris'. But it supplies a structure of control. For some that is great, for others maybe not so much.