Your Best Anti-Trigger Food Strategies?
MsCzar
Posts: 1,072 Member
Often, a food may not be an issue in and of itself; but when encountered in situ, can become an irresistible temptation, e.g. movie theater popcorn, candy floss at the local fête, break-room pizza or doughnuts etc. What has worked for you when encountering the anomalous treat?
I can effortlessly keep cheese, biscuits and chocolate in my kitchen and manage to enjoy them in moderation without exceeding my calorie budget. But place those exact same items outside of my home and it's Game ON! I'm still figuring out why foods (even 'healthy' foods) easily eschewed or carefully limited at home become such an issue the second I leave the house.
Any helpful insights?
I can effortlessly keep cheese, biscuits and chocolate in my kitchen and manage to enjoy them in moderation without exceeding my calorie budget. But place those exact same items outside of my home and it's Game ON! I'm still figuring out why foods (even 'healthy' foods) easily eschewed or carefully limited at home become such an issue the second I leave the house.
Any helpful insights?
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Replies
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Break room food is the easiest. I tell myself I can have some later, like in 2 hours. Of course, by the time later comes there's none left. My coworkers are convenient vacuum cleaners for food. They even ate the MRE rations I found once. XD
As for anything else, you're right. It's a wicked struggle. Parties are often a disaster where I just stand there shoveling down chips and guac. I have learned to distract myself with drinks. I can't eat cheese if my mouth is full of ice water.
It doesn't solve the problem but helps alleviate it some.5 -
I've learnt to only eat treats if I really like them. Why waste calories on for example a mediocre piece of cheap pie just because it's available, when I know I could have something better later on at home?
For me, I've also found it's easier to take nothing than to try and moderate, especially when there is no good way to take a portion. If I can use a small plate or bowl to take the portion I want, especially if I can move away from the original food source, I can moderate quite well. But when there's for example a big sharing bowl of something and no small bowls available... One handful of popcorn will turn into two, three, four... A few potato chips will turn into a few handfuls. etc. In that case, I just don't take any at all and tell myself I can have a snack at home at the end of the day if I have calories left.4 -
Breakroom food doesn't really get me anymore...most of what comes through our breakroom in terms of doughnuts or cookies or whatever are either commercial or grocery store brand items and over the years I've just become much more picky about quality.
For other things like fair foods (I'm assuming that's what fete means), movies, etc...that stuff is so rare for me that I don't concern myself with it and just do what I want.2 -
I don't often find myself randomly wandering into movie theaters or festivals, those are planned outings. Ergo, those kinds of snacks are also planned treats that I can budget for in advance.
For breakroom snacks and that kind of thing, I've found that pre-logging my day in advance also helps there. I already know what my lunch and dinner are going to be and then I can decide if I want to rearrange those to accommodate a surprise bagel, or if I'd rather eat the delicious food I made and brought with me. Another way to look at it is, my planned lunch today is 400 calories - would I rather have 400 calories of bagel instead, Y/N? If Y, I also have to decide when I'm going to eat the lunch I brought, or else deal with throwing that away later, wasting *my* time and money (as opposed to my employer's - it's not my business if they bought me food I didn't ask for and have to throw it away, my body is not a garbage can).
I've also had success resisting these unplanned treats by reminding myself that I'm a grownup, if I want a bagel that damn badly I can go buy one myself. Strategic application of "sour grapes" has also helped me - I don't even want one of those bagels anyway, it's been sitting out, getting pawed at and breathed on by all my coworkers, since 9 AM today. It's all dry and nasty by now, and I bet all that's left is 1/4 of a badly-cut blueberry bagel bottom, yuck.5 -
None of these are an issue for me...
"...movie theater popcorn (the butter upsets my stomach), candy floss at the local fête (my teeth feel like there's a fuzzy coating on them after eating it), break-room pizza (have other people's hands have been on it) or doughnuts (are they the plain ones from Tim Hortons and ... have other people's hands been on it)"
Anomalous treats. Treats in the wild. Going about life. I mean...I just log it, go about my day and adjust - if needed - over the course of the week via nutrition and exercise.
I figure some extra calories are expended based on my apparently random food anxieties 🤷🏿♀️ (No, but seriously...cotton candy doesn't fuzz up anyone else's teeth?!)1 -
First I became a germaphobe. This was way before Covid. It started one day when someone brought donuts to the office. I was ready to dive in when I became engaged in a conversation. I stood in reception talking to a coworker while I watched other people have a go at the donuts.
I think about 1 of 4 people picked up donuts and examined them before putting them back and picking something else. I watched at least one person stick a finger in a donut to see what the jelly filling was. And that donut was put back. The office food lost it’s appeal. I soon adopted the rule- if I didn’t bring it, I’m not eating it.
Second, respect for my plan. Truth is I’m not much for willpower but I can summon some here and there. Why should I let someone else blow up my plan because they decided to bring donuts? Your birthday? Happy birthday. How is my wrecking my plan going to help you celebrate? I don’t like giving up power over my plan.
Third. Is it an urge or a craving? Urges should be resisted and will pass. Cravings will stick around until satisfied. Those office donuts? I wasn’t thinking about donuts until I saw them. And there’s no place in my plan for a donut today so I’ll pass. Now it’s tomorrow and I’m thinking maybe I can hit a donut shop on my way to work. Hmm. Now it’s 2 days later, I’m still thinking donuts, and it looks like I’m going to have to find some calories for a donut. Maybe a half.
Hope something here helps you.10 -
If it's a festival or fair or movie, I just eat the food. It's part of my planning for the 'event/outing'. Same with going to my mom's house the whole 2-3 times a year I go, or vacations.
Something like a breakroom, or cafeteria setting though?
The only thing that works for me is already having food on me and in place, that I sincerely enjoy. Maybe not AS much as the the thing in the cafeteria, but I need to have food I LIKE right there, that I already paid for and prepared.
When faced with free food, this is just 'wasting' the food/money and time I spent it. When it's a cafeteria it's that PLUS paying more for different food. Both of these are offensive enough to my sensibilities that I will eat what I have, thanks.
If I have nothing and know I have nothing - including a plan - I will eat anything that isn't nailed down.1 -
cwolfman13 wrote: »Breakroom food doesn't really get me anymore...most of what comes through our breakroom in terms of doughnuts or cookies or whatever are either commercial or grocery store brand items and over the years I've just become much more picky about quality.
For other things like fair foods (I'm assuming that's what fete means), movies, etc...that stuff is so rare for me that I don't concern myself with it and just do what I want.
Also this.
I still like a whopper or reese's cup, but counting my calories has made me a freaking snot. If I'm going to spend calories on it, and only have it rarely, it needs to be better than mediocre.2 -
(No, but seriously...cotton candy doesn't fuzz up anyone else's teeth?!)
I could inhale cotton candy all day every day. We're talkin' non-stop mass quantity action!
I guess I am trying to get at the 'why' of food location being such a tripping stone. Maybe it doesn't matter and I'm overthinking this. All during lockdown, there were Reese's and other goodies in my pantry that gathered dust. But offer that same Reese's outside the home and woe to anyone in my way!
I'm not at all germ-phobic - so no help there. I like the idea of using a delaying tactic. I know there will be no hope of the snacks ever being gone, but resisting for X amount of time might just help develop those resistance muscles. At present, I have all the impulse control of a cranky toddler.
I bought some strongly flavoured coconut/ginger hard candies at 23 calories each that may also help with the delay strategy. The 'away food' challenge is what sunk my previous attempts at avoiding a regain. I am determined to not let that happen again.
Anyone had any luck with aroma therapy?4 -
Does it have to do with the office food being free? The same people who were pawing over the donuts in my office were the first in line anytime there was free food. It’s a big deal to a lot of people. It’s almost an obligation to eat when it’s free.2
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Bunco is my downfall. Always lots of rich treats, and usually a big bowl of M&Ms (my particular historical weakness) and candied pecans on every table.
Last time I took a huge insulated mug of homemade low cal chai latte. It’s sweet and satisfying and I was good til it ran out, which was a while since it stayed so hot. I also made a giant pot of air popped popcorn. Not especially low cal potentially, in that quantity, but it beats the alternative.
My problem is impromptu meals out. I’m decent checking a menu beforehand, but the last minute “hey let’s go get some ‘cue” wipes out my calories, and when I see stuff like fried okra or fried green tomatoes on the menu, it’s all over.4 -
Does it have to do with the office food being free?
That's probably part of it. Pricey or exotic foods definitely draw my attention. On my most recent work day, I had a huge sushi platter for lunch and still managed to scarf down SIX wedges of good cheese along with cashews, two mini KIND bars and a few Medjool dates. I did manage not to eat anything after work, but even with better choices than I've made in the past, it still felt totally out of control.
springlering62, were there M&Ms available, I'd have definitely had those as well. Meals out completely undo me.
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I visualize myself stepping on the scales and not having lost weight, and ask myself if that food is worth that feeling of frustration? It's pretty much always a no....6
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getting_stronger1483 wrote: »I visualize myself stepping on the scales and not having lost weight, and ask myself if that food is worth that feeling of frustration? It's pretty much always a no....
That's a good idea. I will certainly add that to my list. Yes, I'm making an actual list that I plan to go through to combat the siren call of free delicious food.
So far:
1. Delay. I will NOT automatically reach for something the second I arrive at work.
2. Have a strongly flavoured low calorie food - like a long lasting hard candy, cough drop or a pinch of Indian spice herb mix. (I need to buy a bag of that stuff!)
3. If it's very early and breakfast is provided, (when rising at 4AM, a home breakfast ain't happnin') I'll be more mindful of my choices and not sample every item on offer. Look - calculate calories- consciously decide, rather than - Look, then pile plate. Remind myself that lunch exists.
4. Think about the consequences and picture those scale numbers stuck or worse, going UP! Visualise how satisfying it feels when those numbers descend! Picture clothing I'd like to look good in.
5. Don't automatically go for a snack just because there is a break in the action. Remind myself that food isn't a reward for a job well done nor a stress-reliever when things get dicey.
6. Respect myself and my plan. No food is worth a derailment or even a temporary setback.
7. This isn't my last opportunity in the whole wide world to eat what's available.
8. If I do decide on a treat - ONE will be sufficient. OK, maybe two mini-Toblerones.
9. Give a quick pinch to that tummy pooch.
10. Remind myself of how hard I've worked to come this far.
Anybody have a good addition? I fully intend to print this list on a card and see if it helps this coming work week.
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I've actually found by mentally telling myself I CAN have anything I want to, it's all just a matter of priorities and choices, it takes that stress off of feeling like I have to avoid something. It also helps me by not completely avoiding it all together by keeping some in the house so it doesn't feel like a forbidden food. It's kind of like what you hear about kids whose parents never allowed junk food in the house: as soon as they go to someone else's house they want ALL the junk!
I also think it's like anything else you want to get better at: it just takes practice saying "no" to all those treats. Since I've been choosing healthier foods more often, I've become choosier about what I eat. Do I really like most donuts or cheap candies? They're ok, but not great. Is it really worth it? No, but if I decide I do really want it, I'll make room. I have been doing this a long time now that it actually has become more like second nature to me...which is weird for me to think about, because I definitely didn't used to be like this.
The thing is, I generally feel like crap after I eat a donut, like I need a nap. I have digestion issues and other stuff that some foods exacerbate, so I have REALLY been paying attention to how foods make me physically feel. I prefer feeling more energetic and like I'm satisfied but not full and tired.
Everyone is different in how they're able to handle those trigger foods. I think the biggest thing that would help anyone is just being more mindful with eating--starting before you even pick up the food. It's definitely a work in progress for me, as being mindful in all aspects of my life is something I definitely struggle with.
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“my body is not a garbage can”
What a great attitude, that is going to be my motto today!
I think for me it’s the idea that because it was an unexpected or “found in the wild” treat, it’s an excuse (and also a little thrilling) to splurge. This post has helped me think of a way to combat that.
My new plan: EXPECT to be tempted whenever I go out or to the office. Takes a little of the fun out of it.5 -
Countmyday wrote: »“my body is not a garbage can”
What a great attitude, that is going to be my motto today!
I think for me it’s the idea that because it was an unexpected or “found in the wild” treat, it’s an excuse (and also a little thrilling) to splurge. This post has helped me think of a way to combat that.
My new plan: EXPECT to be tempted whenever I go out or to the office. Takes a little of the fun out of it.
I'm glad I helped!
Once I encountered the concept I've been able to put it to use more often than I'd really like to admit, tbh. But it's effective! If it comes down to either I eat this thing-I-wasn't-planning-on now or it gets thrown away, I've slowly, gradually, become more OK with throwing it away. Because I'm not a garbage can and I shouldn't compare myself to one. If I eat something and didn't need the calories, it's just as much gone to waste in my body as it is in the trash - it helps no one, and actually hurts someone if I eat it (i.e, me - my goals and my health matter, too), whereas just tossing it helps exactly the same number of people but hurts no one. So, throwing it out is actually better overall.
It's a well-documented phenomenon that people, broadly speaking, hate to lose more than they love to win, and missing opportunities feels like losing. It's a psychology thing that was probably useful once upon a time, out on the Eurasian steppe or the African savannah, but now it mostly just makes us do dumb **** like decide to eat a cupcake we don't need just because someone told us they were there. We didn't know about the cupcake five minutes ago, but now *not* eating the cupcake feels like losing out on something.1 -
For me, "out of sight, out of mind" is a really important strategy. For parties and social gatherings, I'll spend most of my time in an area where most of the food is not, or if it's several places sprinkled throughout, I'll pick a spot to sit or stand where it's out of my sightline or otherwise inconvenient to get to. I'll slowly sip a glass of water or have something else to keep in my hands, too. I generally plan for one plate and one drink, and I'm getting better about those not being right away when I get there.
I agree with others that grocery store bagels, etc. have become not worth it to me in most cases. But last week I had a meeting where I didn't plan on eating, but it went late (past a meal I had planned to eat at home) and there was lots of food left, so I assembled a reasonable plate and it worked out to about the same number of calories as I had planned at home (I did have to estimate, but I was OK with that.)
I find having a flexible plan works well.1 -
“my body is not a garbage can”
I literally thought this today. I threw away half a cake that was in the fridge. I just got so sick of it consuming my thoughts. "I hope I don't make myself binge on that." "I'm so excited to eat that cake later." "cake cake cake cake" like a background program just running in my mind. I could feel myself getting jittery and anxious about when I could have it. Just, ugh.
I finally just got up and threw it away..,and then dumped a bunch of salt on top of it in the trash for good measure (it was a VERY powerful cake
).
My body is not a garbage can. @goal06082021 is completely right. Whether it goes in the trash or it goes in me, the cake is still gone, but the difference between the two is that one hurts me and the other doesn't.3 -
getting_stronger1483 wrote: »I visualize myself stepping on the scales and not having lost weight, and ask myself if that food is worth that feeling of frustration? It's pretty much always a no....
I do the same.
It also helps that I’m allergic to pepper, gluten intolerant, and lactose intolerant.
Makes saying no to everything but fruit pretty easy.0 -
I hear you @MsCzar , I'm like this myself. I'll keep chocolates in our cupboard and eat just a small one every night, but once I get out ... it's like I have someone else's brains, no rules apply anymore and the vacuum mode is on.
One strategy that I apply is the no-carb rule. Now, I really do love my carbs and eat them gladly every day at breakfast, lunch and dinner at home. But when I go out, I find it easier to restrain my reptilian brain to eat EVERYTHING in sight if I cut out the carbs, just in order to help me restrain myself:
* I'll have olives, smoked ham or feta as an appetizer and pass on the bread
* I'll order steak / fish but without the fries or mash
* I'll have the cheese but without the crackers
* Just no to all the sugary offerings
Somehow this one simple rules just helps me to get through food-laden events, it's still not ideal but it is my way of doing some damage control.2 -
Put the snack in MFP like you ate it. Usually that deters me when I see my entire day work of calories go out the window. You can always remove it if you bypass the moment.
I also think if you hop on the community here and start responding to people with advice it might help you change focus so the food has less of a draw.3 -
Antiopelle & Luluetduet8, those are both excellent suggestions. Thank you!
I did OK at work yesterday. I kept my at-work food to black coffee, ONE banana, ONE mini KIND bar and ONE piece of cheese. It helped that I was busy and had an early day. I WILL master this. If nothing else, I can be annoyingly tenacious when I set my mind to something. It's been super helpful having this forum to smooth out bumps in the road.
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When my husband and I are on the road and he wants to stop for a quick fast food fix, I say "Get me a Diet Coke", just the act of receiving something at the window seems to do the trick for me. Strange but true....3
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