Biggest trick of all: Get your mind OFF the food. Now. Do whatever it takes. Don't fight it. Look away instantly and get away from it if possible. Tell yourself that you'll go ahead and indulge if you still want it in 15 minutes. In 15 minutes you'll either have beaten it or you'll indulge in a smaller amount.
I'd sure like to see that research about imagining eating it helping avoid it. That sounds like pure horse hockey to me. Personally I know of NO better way to ensure I'll give in to any temptation than by imagining I'm giving in. That's stupid.
I find that I eat when I am in fact thirsty. I like the idea of keeping a journal to judge the triggers. Hats off to those Spark followers who have never had a problem. I envy you! You don't realize how fortunate you are to not struggle with over eating or grazing.
Excellent article. As it should be though, a short article is not going to explore in any depth certain things… like lack of sleep under the tired category. “Lack of sleep, tend to eat”. It’s Allergy season and that means I have trouble sleeping. Toward the end of the day, I am hungry, irritable, groggy… and I eat what’s there. I have not found a decent solution for getting my sleep during allergy season… tried many things, but always, the same issues keep me awake. Got to get my sleep!
5/26/2014 7:45:35 AM
I suggest reading Fat Chance by Lustig. You may indeed eat for all these reasons, but you may have out of whack hormones. You may be Leptin resistant, which keeps you from feeling sated and it is not rare. I often don't understand why I eat sometimes in the same situation. I have never believed I only eat for emotional reasons or because it's there. But if it's there I will sometimes eat it. It may be time to take control, but you may not be in control for reasons that many in the diet industry don't want you to understand. we still live in a blame the victim society when it comes to weight
5/26/2014 4:57:41 AM
'Because it is free'... samples in the supermarket. My most recent experience was like this: before leaving home I made sure I was not hungry. I brushed my teeth and carried water with me to quench thirst if it came. Trips to big supermarkets can take hours. There we encountered a man offering some chocolate dessert with ice cream. My man had one portion but I refused. Then he told me it tasted artificial and that he did not enjoy it. GREAT! I saved myself the mess in my clean mouth with balanced taste buds, few calories and sugar (and perhaps some other additives) and a disappointment that I had put in my mouth something that I actually did not need or want after all. Or I visited parents few weeks ago, thee were cakes. I did not touch a single one. Instead I focused on healthier things, creamy yogurts for example. They also had some sugar in them (the plain were not in sight), but still better than cake, is it not? Learning the wasteful empty taste of these processed bombs makes it easier to avoid eating them if one can stop for a second and imagine in advance, what the effect will be. One can save themselves not only calories, but also the guilt and disappointment from another failure. Stuff your stomach with healthier things and the cravings for that rubbish will slowly disappear. Making sure that people are well nourished also helps. Well nourished body does not seem to crave for unhealthy stuff, but there are exceptions with disrupted energy intake regulation and these need to undertake a more professional approach. The majority of the rest of us just have to learn the basics and be mindful.
5/26/2014 4:40:12 AM
'Because the food is there' - I have a simple trick to cooperate: It is not for me. Full stop. Well brought up people do not take food of other people, do they? Even when they are craving it. It can be the thirst, or other reasons for craving... proteins help to fight physiological reasons for craving for something. I have bought few packs of muesli bars of several sorts - aimed to eat them as snacks when on the go. Then my low-carb trial came along and those bars will probably age there and will be thrown away after several months. What a waste, but I said to myself: they are not there for me. So taboo. Simple! In addition, I have learned to recognize the emptiness of their sweet calories. I do not enjoy them anymore... Fruits, vegetables, fermented dairy, greens... that is what I like to eat.
5/26/2014 1:45:33 AM
Whoever wrote the article probably never had an eating issue. Sometimes you do things without a thought! If you could be that rational chances are you wouldn't have a food problem in the first place.
4/23/2014 4:37:19 PM
Ha! I don't think I have felt hunger pangs in at least 20 years, quite honestly... I could go for days without eating and still not feel hungry, so I essentially always eat when I am not hungry. I think I totally slaughtered my metabolism well over two decades ago... So, now what? :-(
4/23/2014 8:40:35 AM
What if i will feel hungry later and food is nowhere to be seen especially when people are already asleep? This thought makes me to eat even if am not hungry.
I too am struggling with this. But learning the triggers is extremely important: tv after 8 pm is one such thing.
My next "go to" articles are the ones on emotional eating (SP Guide) and whether you can cheat and still lose weight.
Because I have 15 lbs to lose, I'm going to have to arm myself with as much knowledge as possible so that I avoid all manner of self-sabotage so that I can actually get to my goal. I like what the article I read before this one said in the last line: ultimately, as an adult it is YOUR RESPONSIBILITY what you put into your mouth. My husband may bring it into the house, but HE DOESN'T FORCE FEED ME.
4/9/2014 12:19:32 PM
I definitely over-eat when I'm bored. So I started doing jig saw puzzles whenever I feel bored and "hungry." I actually download them to my ipad so I always have one handy. So far it worked well. I haven't been eating while I work on a puzzle and between tracking and no longer grazing in the evenings I've lost 15 pounds.
I'm really struggling with this issue and I appreciate the tips. My worst time is at night. I find myself wandering out to the kitchen to find something salty or chocolate. If I don't buy them, my husband does so there is always something there. I know I need to get better control over myself or go out somewhere every night where food won't become a temptation.
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