How can I stop or limit my snack cravings?
0atmeel
Posts: 168 Member
I struggle with bored eating or snacking. I feel like I always need to eat. Sometimes I eat until I feel like I can't walk aroud and my stomach aches. What are some methods have you used to stop the snacking?
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Replies
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So what do you do when you want to eat? Do you have hobbies? If not then why not? Don't sit around and wait for something to happen but keep yourself busy with something you enjoy. Or something you try and then decide whether you like it or not.4
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I do that too where I'll just kind of graze on snack foods and ruin my diet if I'm not careful. I've just stopped keeping things like chips or cookies or stuff like that in the house. If I feel hungry I can always snack on carrots. You can literally stuff your stomach with carrots and barely break 200 calories. The junk food snacks are now just a very occasional treat.
Edit: I'm also a Tigers fan. I live on the north shore of Lake St. Clair on the Canadian side, across from Algonac.2 -
What worked for me: 1) ketogenic diet 2) intermittent fasting. Yes, it took me ages to get there, but now I only eat one a day without hunger or cravings.7
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I found fasting helped me get snacking under control. Maybe try eating meals with higher healthy fats (avocado). I tend to get really full off those types of foods but that’s what works for my body.6
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I struggle with bored eating or snacking. I feel like I always need to eat. Sometimes I eat until I feel like I can't walk around and my stomach aches. What are some methods have you used to stop the snacking?
I use Urge Surfing. Most urges will dissipate within 15 minutes. You are going to have to ride them out like a rodeo because you have been giving into immediate gratification and now your brain has created some deep ruts and it wants you to stay there for the rest of your life.
In the beginning, you will have to fight like hail to surf the urges but with each passing day that goes by it is a muscle that will grow stronger with use. Urge Surfing. Do your own research. Those who do retain the most because you had to put your heart and mind into it. Check it out.15 -
I have found that drinking herbal tea helps. I get flavor and my stomach feels full. I keep healthy snacks or things that are portioned controlled around. I rarely feel like binging/snacking anymore but when I did I would go for a walk to get away from the temptation. I am finding that as I am losing weight the feeling of success gives me the motivation I need to avoid snacking. That being said I still eat the occasional unhealthy food but I log it and move on. I am in control now but it took practice. Good luck!
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All the above plus check out to see if you have sleep under control. If you dont sleep enough, you're going to want that chocolate or granola bar.
Also bear in mind that our brain confuses thirst for hunger. Stay hydrated! Water or tea, as suggested above; just make sure its not sour or black/green, as this can make you hungry.7 -
Just to reinforce what everyone mentioned about tea above...I recently swapped out my ice coffee for macha tea each morning.
This morning I skipped my macha for a Monster (big mistake) and my stomach is GROWLING at 11. When I drink my macha instead, I don't usually feel ready for lunch until much later. Lesson learned!0 -
You might some of the contributions to thi thread useful: https://community.myfitnesspal.com/en/discussion/10812641/immediate-gratification/p1.
Also, perhaps this one: https://community.myfitnesspal.com/en/discussion/comment/45445262#Comment_45445262.1 -
All of the above plus protein - when I don't get enough protein I can snack and snack and snack on foods that are high on carbs and fats and never feel satisfied.3
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There are innumerable strategies for dealing with what is undoubtedly the # 1 challenge to many dieters - learning to knock it off with the snacking and binging. You just have to find what works for you. It's so individual.
For me:- As a few others said above, Intermittent Fasting. Amazingly, it's still working for me 20 months later. I eat between noon and 7 pm, maybe not as strictly now as 20 months ago, but still "most of the time". It doesn't prevent grazing in the eating window, but generally does a decent job of helping me control myself between 7 pm and noon the next day, which is when I always consumed a huge % of my grazing/snacking/binging calories
- Lots of exercise: this has really helped me. I do over an hour of cardio a day. I do spurts of it when I get bored, which is the exact opposite of grazing while bored. Also, try to be less bored. Find stuff you like to do and do it. That helps a lot. If you can find something you like to do which is ALSO a physical activity, that's killing two birds with one stone and a really powerful strategy for pushing back bad eating behaviors.
- Keeping binge foods out of the house, completely. In fact, we only keep the following foods in the house for between-meal snacking: nuts, berries, kippers (good fat/protein mix and 130 calories a tin - has served me well for dieting purposes), and fruit/melon. Yeah, you can still eat 1500 calories worth of nuts and melon, but it isn't easy and we tend not to do it. Just not having any sugary junk food around the house helps a lot. As soon as we let chips or chocolate into the house, things start to slip.
But there are a million other things you can try. Experiment, fine-tune, don't be afraid of mini-fails as you sort it all out. It can be done. Takes some effort, though. It's a lot more fun to eat than to ... do just about anything else.6 -
Underscoring the "hobbies" one.
Especially good: Hobbies that require clean hands (sketching, playing a musical instrument, needlework . . . ) or create dirty ones (painting, carpentry, gardening . . . .).
If the problem isn't hunger or nutrition/energy requirements, the answer isn't food, mostly. If the problem is boredom, the answer is some alternative form of engagement.8 -
The question that needs to be answered (perhaps only for yourself) is WHY are you snacking. From your post it kind of seems like it's just a habit, and if so, stopping and eating only at planned times is going to be the way to deal with it (breaking a habit can be hard at first but once you do it won't be hard at all). When you feel an urge to snack, think about why, maybe take some notes on how you are feeling in your diary or elsewhere -- and I agree with the post on urge surfing, the feeling will go away. Think about how soon it will be until you eat again, how delicious THAT food will be, how it will be even better if you are hungry for it vs being full from snacking, etc.
If you tend to snack on higher cal stuff, maybe try to transition by snacking freely only on really low cal stuff (celery, cucumbers). Or if it's anything, you just have to be eating all the time, come up with other things to be doing that make it hard to snack (or replace with sugar free gum or a near 0 cal drink like tea) or plan specific snacks (you don't have to eat only 3 times a day if you prefer more) and wait for those.
If the issue is hunger -- it didn't seem like it from the post -- then that would require a different strategy.1 -
So what do you do when you want to eat? Do you have hobbies? If not then why not? Don't sit around and wait for something to happen but keep yourself busy with something you enjoy. Or something you try and then decide whether you like it or not.
It's mainly after a long day of work and I am tired. I work at home currently at a desk job and get done at like 6 or 7 some nights and just wore out. In addition to that it's dark and gets pretty cold where I live so I can't really go outside. At that time, I am just bored, watching tv. Even during my work hours, I tend to go to the kitchen and just look for a snack while working. When I had to drive to work, I only had so much food with me lol.0 -
stevehenderson776 wrote: »I do that too where I'll just kind of graze on snack foods and ruin my diet if I'm not careful. I've just stopped keeping things like chips or cookies or stuff like that in the house. If I feel hungry I can always snack on carrots. You can literally stuff your stomach with carrots and barely break 200 calories. The junk food snacks are now just a very occasional treat.
Edit: I'm also a Tigers fan. I live on the north shore of Lake St. Clair on the Canadian side, across from Algonac.
I like carrots too but we don't have them often because they are gone too quick whereas if we buy cookies, or other snacks, they sit in the panty because nobody eats them. When I see them, I go after them.
I am originally from Southern Michigan but live in Colorado now.0 -
Diatonic12 wrote: »I struggle with bored eating or snacking. I feel like I always need to eat. Sometimes I eat until I feel like I can't walk around and my stomach aches. What are some methods have you used to stop the snacking?
I use Urge Surfing. Most urges will dissipate within 15 minutes. You are going to have to ride them out like a rodeo because you have been giving into immediate gratification and now your brain has created some deep ruts and it wants you to stay there for the rest of your life.
In the beginning, you will have to fight like hail to surf the urges but with each passing day that goes by it is a muscle that will grow stronger with use. Urge Surfing. Do your own research. Those who do retain the most because you had to put your heart and mind into it. Check it out.
I never heard of that before. I will have to look into this! Thank you!0 -
mommarass88 wrote: »I found fasting helped me get snacking under control. Maybe try eating meals with higher healthy fats (avocado). I tend to get really full off those types of foods but that’s what works for my body.
That is a good point!0 -
All the above plus check out to see if you have sleep under control. If you dont sleep enough, you're going to want that chocolate or granola bar.
Also bear in mind that our brain confuses thirst for hunger. Stay hydrated! Water or tea, as suggested above; just make sure its not sour or black/green, as this can make you hungry.
Sleep may be part of the issue. I do tend to struggle to get a good nights sleep at time. I drink about 100oz a day so that does help. Next time I feel like eating, then I will review my water intake since I do track that.1 -
So buy more carrots and fewer cookies.
I have a desk job and I’m a little confused about how tired you are. Have you had blood work done? You might feel less tired if you were more active: for example, walking around the house or room during calls. It gets cold where I am (basement gym is getting chilly), but I just dress warmer so I can still get my exercise in.
YOU have to make the decision to get some hobbies that don’t involve just eating because you’re bored. YOU have to decide to make your health a priority and it sounds like that hasn’t happened yet for you.
No one can do it for you.... You need to find your motivation and will power and then follow through. Right now, you’re still in the make excuses phase. You need to change your mindset in order to succeed.
Best of luck!3 -
The question that needs to be answered (perhaps only for yourself) is WHY are you snacking. From your post it kind of seems like it's just a habit, and if so, stopping and eating only at planned times is going to be the way to deal with it (breaking a habit can be hard at first but once you do it won't be hard at all). When you feel an urge to snack, think about why, maybe take some notes on how you are feeling in your diary or elsewhere -- and I agree with the post on urge surfing, the feeling will go away. Think about how soon it will be until you eat again, how delicious THAT food will be, how it will be even better if you are hungry for it vs being full from snacking, etc.
If you tend to snack on higher cal stuff, maybe try to transition by snacking freely only on really low cal stuff (celery, cucumbers). Or if it's anything, you just have to be eating all the time, come up with other things to be doing that make it hard to snack (or replace with sugar free gum or a near 0 cal drink like tea) or plan specific snacks (you don't have to eat only 3 times a day if you prefer more) and wait for those.
If the issue is hunger -- it didn't seem like it from the post -- then that would require a different strategy.
You are right, it's mostly just I feel like I need a snack even when I am not hungry. Sometimes I eat and the food I eat doesn't fill the craving. I just need something to satisfy me and so I find myself snacking on foods, not because I am hungry, but to satisfy my craving. For example, I once ate a large meal then and hour and 1/2 later I am craving something else even though I am not really hungry. Then I get to the point where I am so stuffed that it's hard to tie my shoes.1 -
Dogmom1978 wrote: »So buy more carrots and fewer cookies.
I have a desk job and I’m a little confused about how tired you are. Have you had blood work done? You might feel less tired if you were more active: for example, walking around the house or room during calls. It gets cold where I am (basement gym is getting chilly), but I just dress warmer so I can still get my exercise in.
YOU have to make the decision to get some hobbies that don’t involve just eating because you’re bored. YOU have to decide to make your health a priority and it sounds like that hasn’t happened yet for you.
No one can do it for you.... You need to find your motivation and will power and then follow through. Right now, you’re still in the make excuses phase. You need to change your mindset in order to succeed.
Best of luck!
Thanks! I have had bloodwork done and everything is normal. I get an annual physical as well. Its mentally where I am tired, like when you don't get a full nights rest. You may have nailed it, where I need more carrots and less cookies. Could be where I eat crap food, it doesn't fill me up and I want more or I just crave that junk even though I am full.1 -
try keeping yourself busy with different tasks - that helped me stop snacking, because it makes you think less about food and more about the task. But if you still want to snack just try healthier options like carrots, cucumbers, berries, yogurt, or maybe a biiig bowl of leafy greens that will keep you full.
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Dogmom1978 wrote: »So buy more carrots and fewer cookies.
I have a desk job and I’m a little confused about how tired you are. Have you had blood work done? You might feel less tired if you were more active: for example, walking around the house or room during calls. It gets cold where I am (basement gym is getting chilly), but I just dress warmer so I can still get my exercise in.
YOU have to make the decision to get some hobbies that don’t involve just eating because you’re bored. YOU have to decide to make your health a priority and it sounds like that hasn’t happened yet for you.
No one can do it for you.... You need to find your motivation and will power and then follow through. Right now, you’re still in the make excuses phase. You need to change your mindset in order to succeed.
Best of luck!
Thanks! I have had bloodwork done and everything is normal. I get an annual physical as well. Its mentally where I am tired, like when you don't get a full nights rest. You may have nailed it, where I need more carrots and less cookies. Could be where I eat crap food, it doesn't fill me up and I want more or I just crave that junk even though I am full.
You need to make smarter choices like healthier snacks. I am NOT saying to give up what you enjoy; that only leads to binging. My diary is public, and you can see I clearly don’t eat like a saint. However, you need to limit the junk.
I get the mentally tired thing. I find weight lifting and cardio both help with that immensely. Take tonight: I didn’t feel like going to the gym. I work in warehouse management and I am SUPER busy at work with the holidays and more people than ever shopping online. BUT even though I was mentally tired, I got changed and I’m in my chilly basement gym right now posting in between sets. 10 min into my workout I felt great. If I had skipped the workout, I would have spent the entire night just feeling drained and then I too would have vegged out on my couch watching tv.
It’s never too late to start making better choices. Don’t try to do a complete 180 immediately or you’re destined to fail. Start making some small changes and you’ll start to see overall health improvements.1 -
mariyag1407 wrote: »try keeping yourself busy with different tasks - that helped me stop snacking, because it makes you think less about food and more about the task. But if you still want to snack just try healthier options like carrots, cucumbers, berries, yogurt, or maybe a biiig bowl of leafy greens that will keep you full.
That sounds like a plan there! Thanks for the idea!0 -
Have you tried working a nice dessert into your daily allowance that you'll enjoy in the evening? And only that. Don't have other snacks in the house.0
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mariyag1407 wrote: »try keeping yourself busy with different tasks - that helped me stop snacking, because it makes you think less about food and more about the task. But if you still want to snack just try healthier options like carrots, cucumbers, berries, yogurt, or maybe a biiig bowl of leafy greens that will keep you full.
I have not but will try. I live in Colorado and love the outdoors but there are times in the winter that it is so cold, that I cannot get out but to walk. My hobbies are computer driven on those days, such as research or stats. When it is nice, I always try to get out and do something. I may need to start doing hands on work so I am on my feet more often. What are some of your tasks you started?0 -
One of the main reasons I log what I eat is to catch myself when I'm tempted to emotional eating (and I include bored eating and procrastination eating in there). Watcha looking in the pantry for when you've already had XXX calories today? Whatever you're feeling right now, you know it's not hunger, so how about we go into the other room and just FEEL whatever it is instead of trying to stuff it down with food, okay?"4
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kshama2001 wrote: »All of the above plus protein - when I don't get enough protein I can snack and snack and snack on foods that are high on carbs and fats and never feel satisfied.
This, this, this.
i do not do keto but if my protein is low I *just keep eating*. pretty sure being criminally low on protein (my first bit of tracking made me realize 15-20 grams of protein was my average and that's just horrible) is what helped me gain weight to start with.
intentionally combining protein + fat + carbs made a HUGE difference in how I felt and how much I ate.2 -
Have you tried working a nice dessert into your daily allowance that you'll enjoy in the evening? And only that. Don't have other snacks in the house.
I second this.
Plan for a dessert or a treat you really love into your daily calories so you feel satisfied. Also, find a workout you enjoy to do before or after work to help with energy levels and sleep. It often helps people with their hunger/cravings as well.0
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