Hi,
I hope everyone is having a good morning.  It has been a long time since I posted, and I need some help!  I need help in the area of food temptation.  I’ve been doing really well with exercising.  I’ve been exercising almost every day for forty+ minutes, but I ruin all of my hard work because I eat the wrong foods.  Especially on the weekends.  My mind says..Go ahead and eat it..and so I do.  I think I’m feeling so bad this morning is because this weekend was especially bad.  On Friday, I had a milky way bar.  Saturday, I had a small ice-cream cone (which really is like a medium) and Sunday, I had whole wheat pizza and 1 cinnamon roll. 
I really get upset with myself!  I feel like when will I really want it enough not to eat these things.  Has anyone else dealt and/or conquered these kind of feelings?

Please help!
Yolanda

OMG Yolanda, I’m having the same EXACT issue!

I just got in my positive thinking magazine and they had an article about food cravings. The article talks about how overweight people worry they’ll be miserable if they miss a meal or go on a diet. So the articles suggested you try skipping lunch for one day to prove you won’t die of starvation. Similarly, you can do that with cravings.  They suggest coming up with alternative things to do when you have a craving, like talk to a co-worker or play with your child.

I’m not sure if that will work for me because there’s a hershy’s candy bar calling my name right now. Doh!

But I just wanted you to know that you’re not alone! Also, when I hear Scott say “I work out so I can go out"… I don’t think that applies to me just yet. I’m not working out at his intensity, so perhaps I do need to watch the calories for now.

Yet, on the flip side, are you seeing results on the scale or with your clothes? I had an awful weekend because the scale went up (I ate like crap last week). I was criticizing myself all weekend. Yet this morning, I noticed these kind of tight tops I have were very loose. Plus my pants were still loose on me right after the wash (you know how your pants get tight after the wash and you slowly stretch them out until they are washed again)…

And ice cream sizes these days are so silly. I had a kiddie sized ice cream and it was huge. The places near us have kiddie, small, and large. Why they don’t call them small, medium, and large is beyond me.

I’m sure some of the more experienced MTM members can share their secrets with us. We’ll figure it out. Don’t forget to congratulate yourself on your consistent exercise.
-Kayll

I also struggle with this.  I think Kayll has a good point though.  My scale is stuck at 199-201 and it gets frustrating, but my clothes are loosening up.  I’m trying to not beat myself up about the times I slip and focus on my successes.  Have you tried finding a healthier alternative to have around the house that is equally as satisfying?  That might help…

Hi,
Thanks for the great advice & encouragement.  Sometimes I just get discouraged and I need a little lift.  So thank you!

I will definitely try to use the trick to when I start feeling cravings.... to go do something else.  I think I just have bad habits that I’ve had for years that will take awhile to change.

Thanks again for your support!  Good Luck to both of you!  Thank goodness we’re here for each other!!

I also have problems dealing with food cravings. So I’ve called sugar off-limits for 2 weeks (half done, and feeling really good). Deb, SK, and a few others have also swore off the stuff. Here’s a link http://www.motivationtomove.com/forums/viewthread/1610/, you should join us! Next I may swear off processed food. Just long enough to break the habit.

Good luck!

Bree

Hi Yolanda, Kayll, and Liz (and Bree, of course!),

Here’s a thought exercise (bear with me on this one): I want you to spend one full minute NOT thinking about zebras.  No zebras at all for 60 seconds.  Okay, no zebras for one minute starting… NOW.

Right, so how many of you spent the minute thinking about zebras?  *grin*

Even if you haven’t thought about zebras for months, maybe even years, once I placed the thought in your head with a big “you can’t” in front of it, it’s all your brain can think about.

It’s the same way with food.  If you tell yourself “I can’t eat X,” then all your brain is going to think about is eating X.  Personally, I think it’s a mistake to say that you can’t have ANY [insert your favourite junk food here].  It’s just begging your brain to start obsessing.  On the other hand, I *do* think portion sizes are important. 

For example, if I’m craving some ice cream (and, remember, I never say “I can’t have ice cream” because then I know I’ll start craving it, even if I wasn’t before), I’ll have *one* scoop.  I’ll eat it, and I’ll enjoy it.  And then, when it’s done, I won’t go back for more!  It’s so simple, but sometimes simple works!

Here are a few more tips I’ve picked up over the last few years:
- If you get a craving, drink a glass of water and wait 30 minutes.  Often, food cravings are the result of dehydration.
- Keep to small portion sizes.  There’s nothing wrong is cinnamon buns or ice cream cones if you just have a little one instead of the monstrous portion sizes most restaurants sell.
- Go for the real thing.  If you want cake, have a small piece of *real* cake—with sugar, milk, whatever.  Your body knows when it’s being cheated, especially of things like sugar (eg: by non-sugar sweetners).
- Don’t keep the junk food in the house “just in case.” If you *do* get the craving, you’ll have to go out and buy it.
- Keep fruit on-hand and pre-washed to deal with cravings for sweetness.  Pre-cut veggie sticks are also good when all you want is something to put in your mouth.
- When you sit down with your treat, don’t be distracted.  Turn off the TV, computer, etc. and really pay attention to your food.  Chew slowly, savour the taste and texture, and you’ll be amazed how satisfying even a small piece can be.
- Only buy single servings, even if they’re more expensive.  Sure, it may only be $6 for an entire grocery-store pie, as opposed to $4 for a single slice at the diner down the street, but then you’ve got a whole pie in your house and you *know* you’re going to eat it. 
- Look at the long term.  If you have a little (or even a lot) extra one day, don’t take the view “well, I’ve been bad already, I can keep being bad.” Instead, look at it for the week or the month: you can still catch up!  Or, on the flip side, wait 2 hours and you’ll be right back on track!

Okay, how’s that for a deluge of tips?  How about the other people out there?  Care to add anything to what I’ve already said?

Good luck, everyone!

Cheers,
Julie

Julie,

I wasn’t thinking of zebras, really I wasn’t. Oh crap. ~

That’s totally like the law of attraction and what The Secret is all about. The universe doesn’t care what you think about, it will deliver. So I totally agree (and forgot about that whole concept). When I focus on what we don’t want to eat (for me it’s dairy, not good with my stomach), it’s all I want to eat. Yet if I focus on being healthy, dairy doesn’t even pop into my head.

Thanks for the much needed reminder.

I also try to limit the “junk” in my house. I’ll likely eat it all in one sitting anyway, so why buy it?

Slowing down with a treat is good too. I imagine I’m not the only one who said, “Gee, who ate that other cookie? Oh, I did. When did I eat that? Man, no more cookies.”

I like your idea with the single serving, too! There are these treats in the baking isle that are single serving. They are pretty bad for you, but its just one serving.

Thanks for all the awesome tips!
-Kayll

I have been a thin person for most of my life. And I have never beat myself up for eating one candy bar, one cinnamon roll, or one scoop of ice cream. These things have never made me fat.

The reason I got fat is because I started to eat pizza EVERY WEEK instead of every once in a while. Or a pint of ice cream EVERY WEEK instead of one scoop every now and then. Or pastries for breakfast, restaurant food for lunch, AND candy after lunch, instead of just one of those treats in a day.

What I’m about to say may go against the rules about “emotional eating”, but I think it’s o.k. to treat yourself with food. Just as long as you remember it’s a treat. Treats are not for all the time, they are for special occasions.

Also look at things like added fats in your cooked food (especially restaurant foods), and simple carbs like white rice, pasta, and white breads. When I was thin, I bought everything “whole grain”, and I ate most of my meals at home. 

And I agree that it’s best to buy single servings of treats. If I buy a package of big cookies, I can eat four cookies in one sitting. But if I buy the same cookie individually at the local cafe, I only eat one and I enjoy it more.

And when I was thin, I did eat a candy bar every day as an afternoon treat, and I never gained weight. But each bar was bought individually from the vending machine. And that was my ONE sweet each day.

Like everyone else, I use a few tactics that help me along.  I used to be just like you, thinking “Oh I’ll work it off” and then a day of eating whatever turned into a whole weekend...and so forth!  I have been eating 6 times a day to prevent my “pigout” sessions....3 meals, 3 snacks, so I am eating every 3 hours.  On this “diet” I am allowed one cheat meal but have found out if I do that, I want to make it a cheat DAY!!!!  Like Julie stated, I also use the trick of drinking water FIRST, sometimes we mistake thirst for hunger.  Eating is such a thinking process for me, I HAVE to ask myself “how bad do I want it” and well usually imagining myself in peak physical condition usually is enough of a motivator to stop me from turning into the local pizza joint.  I do indulge, but it is like those 100 calorie cups of Breyer’s LIght Icecream (Thank you Breyers!!) Everything in moderation.

Hi All,
Wow!  All of you gave me such wonderful info!

Bree-I would love to try having a no sugar life.  Although I’m nervous about artificial sweeteners.  Sometimes when I’ve tried them, I get a rally bad headache.  Are you going without artificial sweeteners too?  And then I think, it is only 2 weeks.  I should be able to live without sugar for 2 weeks.  Can I?

Julie- All I saw was a million zebras.  I’m still seeing them.  You’re so right!  I think that is exactly what I do...I think, I can’t have it.  Don’t eat it, Don’t look at that chocolate and I think about it all day until I go to the vending machine and get something.  I will try the water trick and see if it works.  Portions are something that I do struggle with.  And, I do eat a lot in front of the t.v. or I eat while I’m trying to do other things.  I’m sure I’m not the only one who tries to multi-task my whole life, but I do need to enjoy the roses ( and enjoy my meals.) I actually ate a pre-packaged bag of baked cheddar & sour cream potato chips and I was so thankful that I had it in a portioned bag.  I’ll have to buy more of those.  Thanks for all of those tips! Very very helpful!!

Kayll- When I ate my Milky Way bar, I woofed it down before I even knew that I ate it.  Why do I do that?  After I finished inhaling it...I immediately felt regret and then felt like I didn’t even enjoy it.  Why do I do this!

Totallyfit- Can I just say that it is wonderful that you’ve been able to stay fit for most of your life.  I cannot say that, but I’m hoping for the rest of my life I’ll be working on that goal.  And you’re very right about having a treat!  I do need one.  And I think that if I tell myself that I can have one sometimes I won’t be desperate to eat treats.  I really think that is the answer!  Thank you!

zookie- I like you’re idea about setting aside a cheat meal.  And I know exactly what you mean about a cheat day...sometimes mine have turned into cheat weekends!  Definitely not a good decision on my part.  Thank you for reminding me about “how bad do I want it” And i really do want it bad.  Sometimes I just don’t know why my hand grabs the bad stuff before my mind kicks in.  I just have to go back to me having bad habits.  When I get home from work...I’m ravenous...I come in and throw my stuff down and look in the frig.  And it is all just a bad habit.  Am I really starving..no but my body just thinks...she’s done this for years, this is where I go when she gets home.  I’m going to put a sticker on my frig...HOW BAD DO I WANT IT?? 
I’m going to look for the 100 calorie ice-cream cups.

You gals are so great!!  I needed this so much!  I really felt so empty yesterday, and now I feel filled up and ready to keep moving!

Yolanda