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NIRERIN Posts: 14,682
12/29/19 12:28 P

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When I think of addictions, I think of things that are bigger than myself that are nearly impossible to change. Perhaps as a former smoker you have a better relationship with the word, but I tend towards the belief that the names we call things can shape our reactions to them. A rose by any other name will smell as sweet, but a bloody hungry, thorny bramble doesn't quite feel the same as a stem to show my affection. Acknowledging that there is an issue is a good first step, but perhaps finding terms more detailed than "addiction" can help you get a better handle on your issue. Addiction can become a self-fulfilling prophecy and an excuse. I think that language matters and addiction is just about one of the hardest words to work around.

Emotional eating has its own baggage. Start logging everything that you eat. Start logging your hunger cues. Start logging your emotions (happy, sad, mad, bored, tired). Start logging how long each meal and snack is lasting you. Make sure you are noting any exterior stressors (boss yelled at you, stuck in traffic for an extra hour, sick friend). Start using a hunger satiety scale to map out how hungry you really are. Then start to look at your data. One of the easiest things to do is to see how long your meals and snacks are lasting you. Some meals and snacks are likely sticking to you for longer and others leave you hungry in ten minutes. I generally use around 100 calories an hour as an average. Which means to say if you are eating 30 calories of pickled cucumbers, it's not really reasonable to expect that to last you six hours. Something in the range of 150-250 calories is probably going to last around 2 hours. Significantly less if it is a serving of Doritos, in which case the answer involves finding a replacement snack or modifying the original snack (in the instance of Doritos, perhaps half half a serving of Doritos with refried beans, peppers, onions, lettuce, salsa and cheese. Comparable calories but a very different breakdown). If your 220 calorie snack is a cup of lettuce, four ounces of cooked chicken breast, peppers, onions, zucchini and salsa that may very well last you longer. But the basic idea is to eat more of the things that are keeping you for longer and to change up what isn't working. Then you can start the work of identifying other issues that involve addressing non-food hungers.

I am a grazer. The key to a healthy weight when combined with grazing is smaller portions. You can't have three square meal portions eight times a day unless you are pretty close to professional athlete levels of exercise. Snacks are just smaller meals, not junk food. So think of a snack as a serving of protein and a serving of vegetables. Think of a snack as a dairy and a fruit. A meal might be a grain a vegetable and a protein. So a snack could be a salmon and zucchini kabob or hummus with vegetable sticks or ants on a log (celery filled with peanut butter) or cheese and grapes or an apple and peanut butter or a tomato stuffed with salad sandwich filling (egg, crab, chicken, tuna) or a cold grain salad with feta and olives and tomatoes and pepper and zucchini. A meal of nachos would have chips and cheese, but also chili, lettuce, onions, peppers and salsa. A vegetable soup with beans would be a nice accompaniment to the bread product of your choice topped with cheese. Pizza with a salad (and don't skimp and default to the sad little Wendy's side salad salad. Check out some vegetarian cookbooks for ideas or peruse local menus for what restaurants serve up as salads. You don't have to do the fancy stuff, but watermelon and feta with balsamic is tasty and easy. So is caprese. So is three bean salad. So is making a vinegar based coleslaw from a bagged mix or using that same coleslaw mix and lightly cooking it and adding an asian dressing heavy on the miso or ginger) . Top your baked potato with chili or with broccoli and cheese or with salsa. Roast broccoli and cauliflower and potatoes to serve as a side to your protein. Add parsnips and carrots and sweet potatoes and potatoes and onions to your roast. Junk is junk whether you have it by itself or as part of a meal. And good for you and tasty food is good for you and tasty whether you call it a meal or a snack. You just have to align what you think of as a snack with your goals.

If you are nauseated when you don't eat first thing in the morning, then eat first thing in the morning, ideally something that settles your stomach. Just home from work is a pretty common time to eat. If you are so hungry you are inhaling anything when you get home, pack a snack, a mindful snack, for when you are leaving work. If your work is more flexible you could try for a later lunch or some sort of a mid-afternoon snack, but right around quitting time is perfectly fine as well. Play around to see what works best for you. Again, if you are needing to eat more frequently, the fix can be to eat smaller amounts more frequently. Three square is not for everyone.

Another thing that you can do is to write down your excuses/issues as you encounter them. Once you have a problem identified, start brainstorming ways that you can work around the issue. Keep in mind that there will be some trial and error in working out what works for you. It's no different than learning to play the piano or to cook souffle or to rebuild your car's engine. It's a learning process and part of learning how to do something is learning how not to do something. You won't get it right right away, but you can learn from your failures until you craft what works for you.

-google first. ask questions later.

SHOAPIE's Photo SHOAPIE Posts: 31,994
12/27/19 10:32 A

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I believe slimmerkiwi said it all.

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12/27/19 5:42 A

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I strongly suggest that you weigh all of your food for increased accuracy and enter everything into the Nutrition Tracker. By analyzing it, you will be able to see where you need to tweak to ensure that you meet your nutritional requirements. Remember, that meeting the requirements means eating healthy food, not rubbish.

Some people find that weighing everything and entering it into the tracker to interfere in their life or be too hard. I actually find it very easy and takes very little time once you get the hang of it, and have most of your foods saved into favourites. But then, I have an obsessive personality trait (not OCD) so it makes it easier. People who have addictions traits often tend to find this easier.

Below are some links to articles that may help you:

I hope that they resonate with you. If you still find it difficult, I strongly suggest that you talk with your Dr and ask for a referral to a Therapist who specializes in treating people with disordered eating.

I eat often - I need to otherwise I tend to get quite nauseous. I plan for my snacks. I always have a snack and often a substantial one prior to going to bed. What I do is ensure that my snacks are healthy ... foods such as fruit and/or Greek Yoghurt are great. It might be WHAT you are snacking on rather than the fact that you are snacking.

I was also borderline pre-diabetic, had a high cholesterol (but very low HDL - the good cholesterol) and was considerably overweight. Everything is now perfectly normal/healthy, and all it needed was a little fine-tweaking to reduce my calories from an average of 1650-1850 per day, to 1400 calories (no range.) I am now maintaining on 1600 calories with very little exercise, and have been for a few years.

Perhaps when you feel like eating, apart from your meals, you sheould keep a diary of how you are feeling, what you are thinking, etc. Maybe write some points about what you could do to change your feeling/thinking. A therapist might find it a very useful tool in figuring out where the problem stems. If you are analytical you might be able to figure it out yourself.

You might only feel good if you eat something, but the fact you are here and have said what you have indicates that you are not feeling good AFTER you have eaten.

You can do it. You just have to have faith in yourself.


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CAPECORAL2019 Posts: 3
12/26/19 8:54 A

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I'm addicted to eating and need tools to help me stop. I have the addicted trait used to smoke and replaced it with food. I'm also a emotional eater. I know what needs to be done, but I can't seem to stop the eating. All my life I've had low blood sugar issues borderline diabetic so it trained me to eat often. In the mornings I get nauseated if I don't eat. I've always maintained exercise I just need to stop snacking. When I get home from work or just want to sit and take a break I only feel good if I've are something.

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