Broccolibabe님의 저널, 2024년 01월 24일

GillianNRuby, to be honest, if I opened the sleeve of saltines, I would never stop at 3! But I will keep some gum handy to see if that helps.  

Thanks, Vedadee. I definitely don’t drink enough water, so I will work on that. Do you end up getting up at night since you drink so much before bed? I used to have an air popper for popcorn several years back and I got rid of it. Wish I had hung onto it, because I like crunching on something and that would be a good choice. Maybe I’ll get one again!  

Thanks, Agnes Z. I used to skip breakfast and waited until about 11 o’clock to eat, but I thought that it might be better to stop eating in the evening instead, because it’s so much better to go to bed on an empty stomach and you’re supposed to sleep better that way too. So I’ve been eating breakfast lately, and maybe that’s where I’m going wrong. I don’t really eat at night because I’m hungry, I eat at night because it’s a habit, and I am bored, or worried, or tired, or any other reason I can come up with! 

Thanks, kaylinrenee. I think popcorn would be a good option for me. 👍🏻 

imagine95, throwing in the towel at the end of the day is the worst feeling! Especially if I had a really positive day! Setting a realistic time to stop eating and then SLOWLY moving it up is a great idea. I think I am trying to change too quickly, and that just isn’t the way things work. Thanks for sharing your ideas with me!  

Yes, CCMGold, I just need to break out of this bad habit and form a new one! One day at a time. Thank you for the encouragement. I appreciate it.  

You got this!! I totally understand the struggle. what helps me is distractions..... When I'm sedentary (it's the worst) I get up and organize a drawer or two, brush my teeth or grab a hot cup of black tea. Those generally do the trick for distracting me. I also try to keep something healthy to munch on like maybe a handful of nuts, some air fried broccoli or some lettuce w a tbs or 2 of whole cranberry sauce 🤤🤣, greek yogurt n berries. The important thing to remember is keep going, even when you fall. Don't think of logging your gains as embarrassing, but rather as a reminder to keep going. You CAN! ☺️. I fell hard today! my normal intake is 1,300, today even though I planned for it and I had healthier options, I opted for the unhealthy high caloric yummy comfort food and ended up at nearly 2,300 calories. Reflecting on my choices, not sure they were worth it because I'm sure today set me back a good lb or so. I don't weigh until Friday. 

Evening snacking is such a common problem. Years ago I conquered it but can't remember how.  

I'm in the process of tossing that habit myself: by reminding me that it IS a habit, so can be overcome, then not having anything calorie dense available, and starting a new evening habit of making a warm caffeine-poor drink.  

I have the same problem. I’ll do so great during the day but then at night I’ll just blow it. Really trying to to establish a pattern of not eating past 8 pm. Fingers crossed. 

Totally agree most people snack out of habit not hunger. recognizing this, means you are invested on this journey. Find something fun to keep away from the kitchen at night. also promise yourself that you can eat anything, you just have to log what you want to eat Before you eat it. I always do this and then decide it is Not worth it and end up erasing it and not eating anything. You can get rid of the snacking habit, it just takes time. 

Could be habit, but are you sure you haven't cut your calories down too low for the amount of fuel you need in a day? the other thing to make sure of (at least for me) is that I get enough of crunchy type foods, for some reason there are times what I am craving is the crunch and usually turn to things like popcorn or chips or other things that give me that satisfying crunch (and since I don't have any teeth I am limited in what I can eat that gives me that crunch). 

That’s a hard habit to break. I have been there. You need to remove those temptation foods from your house, period. You will still be hungry, but you will not be able to fail because it won’t be an option. Women I go look in my pantry or fridge, all I have are healthy choices, so I don’t have a choice. It sucks, but it works 

I feel the same! Was doing so good in making healthy changes and losing. Now I’m stuck, haven’t loss in two months. This journey can be so frustrating 

To save me from myself, I only keep foods/snacks in the house that I want to put in my body. At night I will snack as well. But, instead of Ben and Jerry's, candy, etc; I keep fruit (grapes, raisins, berries), yoghurt, nuts, dark chocolate, and the like... Junk food is "out of sight, out of mind" ... I hope this helps 🤟 

Broccolibabe, I get that you are eating in the evening out of habit, boredom, stress, etc, not out of hunger. I did that for years, too, also to keep myself awake with food to keep working late into the night. But before you ditch breakfast or lunch and shift calories to the evening, consider that separating nourishment from purely habitual eating is harder if you make the evening the time when you get most calories. You must eat. So eat during the times when you are most in control and rational about your food choices, not when you feel least in control. The breakthrough will came when by 7 or 8 pm you’ll see all calories for the day used up according to a plan, say “done,” and this “done!” will hold somehow, miraculously, most of the time—not even all of the time. You’ll get there! As others suggested, give yourself time to figure ways to spend time in the evening that do not involve eating—there is no way getting around that. It’s the hardest part. 

Thank you for sharing this.. 

you can try adding more fiber to your diet. Fiber activates GLP-1, the same thing Ozempic does. The reason people loose weight on Ozempic is because it helps you with hunger with GLP-1. Fiber does the same thing. The problem I have is adding fiber to my diet that does not boast lots of carbs and calories. Fiber wraps and pistatios and strawberries are my go to's right now. Beanitos also makes a great chip out of beans that has lots of fiber as well. The fiber you eat will not affect you at that meal but will affect you 4 to 10 hours after you eat once it gets to your large intestine. It and will make you feel more full when you go to eat or next meal. That may help with snack cravings. I also brush my teeth after dinner so I have another excuse not to snack so I don't have to brush my teeth again. Or I will go look at clothes online or in my closet I want to wear once I get off the weight to motivate me.  

Once you recognize that your evening snacking is emotional eting and not due to hunger, you are more than halfway there. I keep my 'snack' for the afternoon on my placemat on the table so I don't forget what I have chosen for myself when my logical brain was working. I find the hardest part to kick with emotional eating is that you just run for the kitchen and grab whatever's there. Pre-planning does help. 

I use to do this too. You get a quick satisfaction when you eat then the regret and shame kicks in because you realize that your just hurting yourself. I see a lot of helpful tips that others have posted. Thanks for sharing, you got this!!