How do you stop craving and keep from over eating?? [ advice NEEDED ]

[Superstar922]

Whichever category you fall into, please respond on some tips and advice as to what works for you...

(1) Curbing cravings--how to you tell yourself "No, don't eat that!"??
(2) Overeating--even if there is food still left on the plate, how do you keep yourself from finishing it off even when you're already full??

( I wish I had somebody to do this to my hands every time I reached for food I don't need to be eating )

 

[Big D]

Well, my main advice is eat more.

Here's what works for me. I looked and started to notice that when I was hungry all the time, I was eating very calorie dense food items. Simply put, there wasn't enough bulk in my diet to keep a basic level of non hungry. Part of what helped was more fiberous and water foods. Hey, celery barely contributes a thing, so if you're munching on that all day when you want to, ok, you're out what, 100 calories? Make some very judicious cuts here and there and you can account for that.. AND still be full.

As for plates.. I got smaller plates. Sure, I can go back for seconds, but also I can control how much I put on there.

water, do you drink it?

if you're having problems getting enough bulk in your diet, throw in a salad here and there with meals. doesn't matter what, no one got fat off eating salad.. drowning it in dressing tho... that will mess you up quick calorie-wise quick.

food first... if you're hungry and drinking shakes.. drop the shakes since the body barely registers liquid as food (ever notice how you can ALWAYS have room for a big glass of soda?". eat some chicken or fish or shape some tofu into interesting shapes and eat it.

 

[Superstar922]

Well, my main advice is eat more.

Here's what works for me. I looked and started to notice that when I was hungry all the time, I was eating very calorie dense food items. Simply put, there wasn't enough bulk in my diet to keep a basic level of non hungry. Part of what helped was more fibrous and water foods. Hey, celery barely contributes a thing, so if you're munching on that all day when you want to, ok, you're out what, 100 calories? Make some very judicious cuts here and there and you can account for that.. AND still be full.

As for plates.. I got smaller plates. Sure, I can go back for seconds, but also I can control how much I put on there.

water, do you drink it?

if you're having problems getting enough bulk in your diet, throw in a salad here and there with meals. doesn't matter what, no one got fat off eating salad.. drowning it in dressing tho... that will mess you up quick calorie-wise quick.

food first... if you're hungry and drinking shakes.. drop the shakes since the body barely registers liquid as food (ever notice how you can ALWAYS have room for a big glass of soda?". eat some chicken or fish or shape some tofu into interesting shapes and eat it.

Yes, I do drink water quite, quite often actually. But you know how they say that if you drink water say before a meal it'll help you feel fuller quicker? Yeah...that doesn't work for me. Maybe it's a mental thing, idk....

And I for the past few days, yes I have been eating a lot of calorie-dense foods (Superbowl weekend; hence this post), but my thing is this... Living on a college campus, first off they don't offer too much variety of veggies, like broccoli and spinach (my faves) etc and def not too many fibrous ones. The meats are the less-than-lean cuts, or deep fried (and i only eat chicken/turkey breast or seafood, not red meat, pork, etc) Sometimes when I walk into the dining room the healthiest thing they have on the line is steamed carrots! Salads are good tho and I will try to eat more of those (my school at least always has that). But also being a college student, I'm not exactly rich as to be constantly buying my own food, you know? So I must depend on my school for feeding.

But I'll try to incorporate eating salads more frequently (I'll get one tomorrow as a matter of fact); also continue eating the "healthy" stuff when they are available, and stop eating sweets (that's a toughy). And as far as smaller plates...at my school I have no control over that, as all the plates are the same size (unfortunately).

So I guess the question is mentally, how should I train myself to eat less food? And eat just good food? How do you steer away from food you know is unhealthy even when it's available to you?

 

[KaraCooks]

Honestly the truth is that you have to want it badly enough. Sure there are times I want chips. I want chocolate. I want to eat a huge plate of nachos. But I restrain myself and make the choice to eat something else and to turn down the fries ... because I would rather see the scale drop than enjoy something for a couple of minutes worth of eating.

I have found that by planning my meals and snacks I find it easier to avoid temptation.

I also find that by eating a properly balanced diet - healthy foods in healthy amounts - I'm not generally HUNGRY, so it's easier to resist cravings because I know they're cravings, as opposed to actual hunger.

 

[Big D]

Yes, I do drink water quite, quite often actually. But you know how they say that if you drink water say before a meal it'll help you feel fuller quicker? Yeah...that doesn't work for me. Maybe it's a mental thing, idk....

actually, no, I've never really heard such nonsense.

And I for the past few days, yes I have been eating a lot of calorie-dense foods (Superbowl weekend; hence this post), but my thing is this... Living on a college campus, first off they don't offer too much variety of veggies, like broccoli and spinach (my faves) etc and def not too many fibrous ones. The meats are the less-than-lean cuts, or deep fried (and i only eat chicken/turkey breast or seafood, not red meat, pork, etc) Sometimes when I walk into the dining room the healthiest thing they have on the line is steamed carrots! Salads are good tho and I will try to eat more of those (my school at least always has that). But also being a college student, I'm not exactly rich as to be constantly buying my own food, you know? So I must depend on my school for feeding.

But I'll try to incorporate eating salads more frequently (I'll get one tomorrow as a matter of fact); also continue eating the "healthy" stuff when they are available, and stop eating sweets (that's a toughy). And as far as smaller plates...at my school I have no control over that, as all the plates are the same size (unfortunately).

So I guess the question is mentally, how should I train myself to eat less food? And eat just good food? How do you steer away from food you know is unhealthy even when it's available to you?

well, mostly what I pick up here is a lot of blah blah blah, whine whine whine, and a lot of putting the blame on everyone else and not wanting to take control of the situation, or responsibility for the majority of your actions.

Now, I can understand budgets and so on, then again, what do you want more? That's the first and main choice here. What you save in not buying the junk you can put to the healthier stuff. The rest is really in your court. Full and still have half a plate? get a to go container or learn to push yourself away from the table and say ok, I'm full. I mean, it's literally that simple.

 

[Superstar922]

Honestly the truth is that you have to want it badly enough. Sure there are times I want chips. I want chocolate. I want to eat a huge plate of nachos. But I restrain myself and make the choice to eat something else and to turn down the fries ... because I would rather see the scale drop than enjoy something for a couple of minutes worth of eating.

I have found that by planning my meals and snacks I find it easier to avoid temptation.

I also find that by eating a properly balanced diet - healthy foods in healthy amounts - I'm not generally HUNGRY, so it's easier to resist cravings because I know they're cravings, as opposed to actual hunger.

You make it sound so easy!! LOL

I'm trying...I'm really trying. I've already got breakfast and lunch mapped out for tomorrow thus far.

 

[KaraCooks]

It's not always easy. God's honest truth, it's not.

Like tonight. I"m doing a challenge where I can't have junk food this week. I really WANTED an ice cream sandwich. Really wanted one. Craved one. OPened the freezer and stared at it. I even had calories left in my day to have one. But I had a clementine instead.

And then I went upstairs an did laundry instead, because it was the farthest corner of the house away from the freezer.

I still want the damn ice cream sandwich and I'm not even hungry. But I'm not going to give in to the urge. To paraphrase one of my favorite blogs: I don't take orders from my food.

 

[Superstar922]

actually, no, I've never really heard such nonsense.



well, mostly what I pick up here is a lot of blah blah blah, whine whine whine, and a lot of putting the blame on everyone else and not wanting to take control of the situation, or responsibility for the majority of your actions.

Now, I can understand budgets and so on, then again, what do you want more? That's the first and main choice here. What you save in not buying the junk you can put to the healthier stuff. The rest is really in your court. Full and still have half a plate? get a to go container or learn to push yourself away from the table and say ok, I'm full. I mean, it's literally that simple.

Well, I wasn't really whining.

I'm just trying to analyze my situation to figure out what I can do about it. Geesh.

 

[Superstar922]

It's not always easy. God's honest truth, it's not.

Like tonight. I"m doing a challenge where I can't have junk food this week. I really WANTED an ice cream sandwich. Really wanted one. Craved one. OPened the freezer and stared at it. I even had calories left in my day to have one. But I had a clementine instead.

And then I went upstairs an did laundry instead, because it was the farthest corner of the house away from the freezer.

I still want the damn ice cream sandwich and I'm not even hungry. But I'm not going to give in to the urge. To paraphrase one of my favorite blogs: I don't take orders from my food.

Got'cha.

Well, I'[m not craving anything in particular right now (thankfully, yet surprisingly). So I'll just finish my hair and go straight to bed.

Thanks!

 

[aravind82]

Like tonight. Im doing a challenge where I can't have junk food this week. I really WANTED an ice cream sandwich. Really wanted one. Craved one. OPened the freezer and stared at it. I even had calories left in my day to have one. But I had a clementine instead.

I would've ate that ice cream sandwich for sure!

OP, it may help if you purposely plan in some type of "treat" each day? I find that usually helps because I have something to look forward to at the end of the day. I bought a bag of M&Ms a week ago and so the highlight of my day the past week has been eating my 30 or so M&Ms (one at a time to savor them I might add) when I'm watching TV before bed.

 

[Jericho]

The problem with your question is you are asking for Mental and willpower help. What works for one, doesn't work for another. We each have to find our anchor and reason. We can cheer you on here but it is 100% you when you are at the choice.

 

[Big D]

Well, I wasn't really whining.

I'm just trying to analyze my situation to figure out what I can do about it. Geesh.

That's always a good start, first thing though, gotta be real with yourself. There's a fine line between giving entirely valid reasons, and making excuses for yourself. Now, the things you stated earlier, they could be either, and it's going to be you that ultimately realizes which one they are. You don't even have to tell anyone else but yourself which one is which as long as _you_ know. Weight loss is eternally as easy as calories in < calories out, figuring how to get to that state and maintain it is the hard part and that's where a very frank and honest analysis comes in.

In my experiences, that's the hardest and roughest part of it all by far, let's make sure you do it right so you hopefully, only have to do it once.

 

[Superstar922]

That's always a good start, first thing though, gotta be real with yourself. There's a fine line between giving entirely valid reasons, and making excuses for yourself. Now, the things you stated earlier, they could be either, and it's going to be you that ultimately realizes which one they are. You don't even have to tell anyone else but yourself which one is which as long as _you_ know. Weight loss is eternally as easy as calories in < calories out, figuring how to get to that state and maintain it is the hard part and that's where a very frank and honest analysis comes in.

In my experiences, that's the hardest and roughest part of it all by far, let's make sure you do it right so you hopefully, only have to do it once.

Well, this is what I've come up with...

I am aiming to get something from each food group each day. Now in order to achieve my calories deficit, I can't have too much of one thing in a day (i.e. sandwich for lunch, and then pasta for dinner--that's a lotta carbs and "bread" items). I have to limit items to one (or two, maybe) time per day.

So the day before I will begin mapping out where I am going to eat for each meal, and what I'm am going to eat from that venue. For example, for breakfast today I had eggs and home fries with a glass of passion fruit and guava juice <-- there's my protein and carbs plus some vitamin c (they were pretty decent servings). For lunch (right now) I'm having a chicken Caesar salad made with romaine lettuce, grilled chicken breast, and shredded Parmesan cheese dressed with 1.5oz of balsamic vinaigrette and 1.5oz of fat free Italian (it was pretty generous-sized salad), and 100% apple juice to drink <--more protein (and whatever other nutrients are in chicken), hopefully good fats, diary/calcium, and Vitamins A, K, & C. And for a "treat" i had a chocolate chuck granola bar (I'm sure that has some sort of nutritional value). Tonight I will finish off with a cup of fresh fruit and water to round out my day.

How does that sound?

 

[Jericho]

Well, this is what I've come up with...

I am aiming to get something from each food group each day. Now in order to achieve my calories deficit, I can't have too much of one thing in a day (i.e. sandwich for lunch, and then pasta for dinner--that's a lotta carbs and "bread" items). I have to limit items to one (or two, maybe) time per day.

So the day before I will begin mapping out where I am going to eat for each meal, and what I'm am going to eat from that venue. For example, for breakfast today I had eggs and home fries with a glass of passion fruit and guava juice <-- there's my protein and carbs plus some vitamin c (they were pretty decent servings). For lunch (right now) I'm having a chicken Caesar salad made with romaine lettuce, grilled chicken breast, and shredded Parmesan cheese dressed with 1.5oz of balsamic vinaigrette and 1.5oz of fat free Italian (it was pretty generous-sized salad), and 100% apple juice to drink <--more protein (and whatever other nutrients are in chicken), hopefully good fats, diary/calcium, and Vitamins A, K, & C. And for a "treat" i had a chocolate chuck granola bar (I'm sure that has some sort of nutritional value). Tonight I will finish off with a cup of fresh fruit and water to round out my day.

How does that sound?

While that is great..I still think you are locking yourself into the mindset of 'I can't have too much of this' like carbs. It's ok..really. Just watch the total calorie count.

 

[Superstar922]

While that is great..I still think you are locking yourself into the mindset of 'I can't have too much of this' like carbs. It's ok..really. Just watch the total calorie count.

But I really can't have too much..

I'm not going to restrict myself tho--the keyword is moderation.

 

[Jericho]

I guess I'm saying that just because you have carbs in the morning doesn't mean you can't any other time that day. You mentioned willpower. Part of this is not feeling like you CAN'T have something. You are right, it's all about moderation..but I wonder if your version of moderation might actually lead towards 'cheating'.

Hell you can have 3 sandwiches a day with a side of rice, as long as the calorie intake is under the calorie output, you win.

 

[KaraCooks]

Ok, here are my thoughts:

a glass of passion fruit and guava juice
100% apple juice

Juice is nothing but empty calories. A glass of juice has more sugar in it than a full sugar Coke. Drink water or tea or seltzer water or anything but juice. Sure, there are vitamins in juice, but you're better off eating the whole fruit, which will get you the fiber and bulk as well. When you get rid of the "bulk" of the fruit, all you're doing is consuming liquid sugar with some vitamins.

had eggs and home fries

HOw were the eggs prepared? Scrambled is good, fried is not. Home fries? Tools of the devil. Commercially prepared home fries are nothing but grease delivery devices. Skip the home fries and go for a slice or two of whole grain toast.

for a "treat" i had a chocolate chuck granola bar

Granola bars have that "health halo" effect that is so common. People think they're healthy because they're granola. That's healthy right? NO. Most granola is chock full of sugar. And chocolate chunk? More sugar. Look at the ingredients on the bar. Are any of the first 5 ingredients sugar, fructose, corn syrup, or any thing of that nature, you're consuming more simple carbs and sugar. You're better off eating an apple and some cheese, or a handful of almonds, or anything than a commercial granola bar.

Tonight I will finish off with a cup of fresh fruit and water to round out my day.

That's all you're going to have for dinner? No protein?

Honestly I think your diet needs a lot of work. You need to register for a free account at some place like fitday.com or livestrong.com and start logging your food. It'll give you a breakdown of nutrition and I think you'll be shocked to see exactly what your'e really eating.
How does that sound?

 

[Superstar922]

Ok, here are my thoughts:

Juice is nothing but empty calories. A glass of juice has more sugar in it than a full sugar Coke. Drink water or tea or seltzer water or anything but juice. Sure, there are vitamins in juice, but you're better off eating the whole fruit, which will get you the fiber and bulk as well. When you get rid of the "bulk" of the fruit, all you're doing is consuming liquid sugar with some vitamins.

HOw were the eggs prepared? Scrambled is good, fried is not. Home fries? Tools of the devil. Commercially prepared home fries are nothing but grease delivery devices. Skip the home fries and go for a slice or two of whole grain toast.

Granola bars have that "health halo" effect that is so common. People think they're healthy because they're granola. That's healthy right? NO. Most granola is chock full of sugar. And chocolate chunk? More sugar. Look at the ingredients on the bar. Are any of the first 5 ingredients sugar, fructose, corn syrup, or any thing of that nature, you're consuming more carbs. You're better off eating an apple and some cheese, or a handful of almonds, or anything than a commercial granola bar.

That's all you're going to have for dinner? No protein?

Honestly I think your diet needs a lot of work. You need to register for a free account at some place like fitday.com or livestrong.com and start logging your food. It'll give you a breakdown of nutrition and I think you'll be shocked to see exactly what your'e really eating.
How does that sound?

Funny, you just said that cuz I just did start on FitDay. And based on what I said I was going to eat today, give or take some calories and fat b/c it wouldn't let me log 'balsamic vinaigrette', I would 1195 calories today (which I'm happy about), and about 35.6 grams of protein. For an adult woman, I forgot, isn't it like 50 grams of protein we should eat a day? If so I'm short today, but I will work on that.

And I know it may sound light, but I seriously need to start eating at a calorie deficit. Nothing severe or drastic, but a deficit nonetheless. I only get to workout about twice a week so it's not going to mainly come from exercise. I have to cut back somewhere, but I will concentrate on eating the things I need to eat, like veggies, some fruits, and protein, and ease up on the carbs.

 

[Superstar922]

I guess I'm saying that just because you have carbs in the morning doesn't mean you can't any other time that day. You mentioned willpower. Part of this is not feeling like you CAN'T have something. You are right, it's all about moderation..but I wonder if your version of moderation might actually lead towards 'cheating'.

Hell you can have 3 sandwiches a day with a side of rice, as long as the calorie intake is under the calorie output, you win.

Good point.

But just to be sure I'm getting enough from all food groups, I won't. But yeah, I get your point.

 

[KaraCooks]

I would 1195 calories today (which I'm happy about)

Too low. At your current weight, you should be eating around 1300-1400 calories per day.

about 35.6 grams of protein. For an adult woman, I forgot, isn't it like 50 grams of protein we should eat a day? If so I'm short today, but I will work on that.

For someone who is dieting, you need to be consuming somewhere around 1g of protein per pound of lean muscle mass in order to maintain that muscle mass while dieting. That means you should probably be consuming around 110g per day or so (depending on what your bodyfat percentage is). The RDA for *sedentary* people who are eating a full amount of calories is 1g per every 2lbs of bodyweight. So even if you were not dieting and were not working out, you'd still need to be getting 65g per day.

And I know it may sound light, but I seriously need to start eating at a calorie deficit. Nothing severe or drastic, but a deficit nonetheless.

If you eat at 1300-1400 you will be at a calorie deficit according to your height/weight.