How can I stop or limit my snack cravings?

My strategies are pretty much listed already I think

1. Don’t have it in house
2. Drink enough water
3. Have something to do that keeps your hands / brain occupied especially while you’re watching tv
4. Log every bite even (especially) when you are going over for the day
5. Have grace for the occasional blow out and make sure you pick up and dust off and keep going.

If you have an accountability buddy, talk to them about what your goal of no snacking. Tell them about what triggers you to snack and do what you need to do to prevent you from snacking.

Personally, I have same problem. I have to buy kids reward candy I don't like. I have to move certain temptations too. I throw away crap that I shouldn't be eating that I love. I prep fruits and veggies to help have the easy snacky feeling but with healthier alternative. My accountability buddy is great at kkeeping me on track and I feel great when I get thru the day with out binging on junk! Good luck!

millerjr5 wrote: »

yirara wrote: »

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.

I lost my desk job due to COVID but before that I found that if I got some exercise at lunch time I had more energy in the afternoon and was far less prone to boredom snack.

I'm in Massachusetts and would bundle up and walk all winter long, except for rainy days, where I'd do yoga or strength training.

Also, what is your protein goal and are you hitting it? Too many carbs in relationship to protein also makes me want snacky foods.

All those great ideas and suggestions already gives you a great place to start. Pick out what works for you. The hardest thing for me to conquer is my mindset. I 'drown my sorrows' with food and as with everyone else, 2020 was a year for doing that. I have to talk more assertively with myself and just say 'stop it' 'you don't need that' 'don't even think about it'. I remember being able to avoid the bakery aisles and freezer sections at the grocery store. They're my biggest downfalls. When I feel weak those become my biggest magnets. Now I'm starting to rethink again, hit the produce aisles and fill fill fill my cart up, then top it off with chicken, nonfat plain yogurt, skim milk, eggs, etc.

Find some foods that you'd like to eat instead of what's calling your name in the cupboards. If you're an ice cream craver, use nonfat yogurt and dress it up. If you're the cookie cruncher opt for rice cakes, there are more flavors than cardboard. Or plain popcorn sprinkled with cheese. And if there are foods you just cannot ignore, don't allow them in the house to begin with. If you live with other people, have them become your accountability partners. IOW, talk with them about not buying the junk you can't ignore, or at least make them hide it. Cook healthier meals together.

I'm right there with you in spirit @millerjr5. I'm working on making myself stronger mentally so I can again say NO to the foods that tempt me and pull me into a downward repeat. While I can appreciate when people say make room for a special treat in your calorie log or eat 2 cookies instead of 1/2 a box, that's not within my abilities. A special treat is enough to make me go off my routine. Silly. And weak. But true. Only You know You and what will work. So try the ideas and see what'll work for YOU. Good luck and best wishes!!!

millerjr5 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 aroud and my stomach aches. What are some methods have you used to stop the snacking?

These help me:
A hot drink, like black coffee (my favorite) that has zero calories and is filling
Sugarless gum

Don't buy food you can't stop eating. Throw it out or give it away. Or tell yourself you can have it, but you have to walk to the store to buy it.

Deal with boredom:
Practice an enjoyable hobby that occupies your time.
Go on Youtube and complete an exercise video.
Do X amount of pushups
Take an online class.
Leave the area and go outside for a walk/run.
Remind yourself of your goals.

So to the original poster, I think trying a vacation from snacks for a few weeks will go a long way towards breaking this habit. Only you know whether you are someone who can incorporate a snack that is not nutritious into your day and stick to the serving size (as opposed to opening the cookie box and eating until you are stuffed).
But besides building a no snacking ‘muscle’, the craving you describe will greatly diminish once you get those sugar sodium snacks out of your body. Trust me on this. And you will have more energy eating a more nutritious diet.
If you find you simply can’t do it alone you may need to address a binge eating issue with your doctor. There are folks here on MFP who have gone on medication for it, and they say it’s helped.

When it comes to snacking I found what you dont have you can't eat. I especially find hard to resist chocolate, white chocolate in particular, just by writing it down I probably put on a few pounds. "Resistance is futile" so I just dont buy it, unless I planned it to be part of my daily meal. In fact I try not to have anything at home that would be considered a snack whether sweet or salty. Pre-planning is useful, have in your fridge only what you planned to eat with a clear head, once craving starts it is tough.

Is there something you want more in your life than food? Something, or someONE you desire more than the fleeting pleasure of a tasty morsel or two... or twenty?

I often think about future events where I'd like not to be the fat person in the room. It could be a great vacation, an annual work meeting, or simply the thought of being able to choose and wear clothing without thinking 'camouflage.'