How can I control my obsession with snacking!?

Question

I work out a lot, but I always find myself wandering straight into the kitchen when I'm home. I even think about food when I'm doing something fun and I'm not bored. I feel really bad and disgusting, but I can't help it. I want to control it before I gain way too much weight..

Answer 1

The water suggestion is good, here is another. Try eating foods that are low in the glycemic index.

http://www.changingshape.com/resources/articles/glycemic-index-diet.asp

Dr. David Jenkins, from the University of Toronto in Canada, developed the glycemic index to measure the speed at which foods break down in the body to produce glucose. While originally intended to help diabetic patients control their glucose levels, it was soon used to help individuals trying to lose weight to control their eating habits and hunger. The key was to decrease the fast breakdown of foods into glucose. Glucose is the natural source of energy for the body. It produces a rush of energy when the food is broken down, and then when it is burned up, it leaves a feeling of hunger and fatigue.

Depending on how fast they elevate the blood sugar level after eating, foods are considered high, medium and low GI foods. Low GI foods rank less than 55 on the glycemic index scale, medium GI foods go from 55 to 70 and high GI foods rank higher than 70. High GI foods break down very quickly in the body and make you feel hungry again soon after consuming them. Low GI foods are slowly digested and absorbed so you feel fuller for a longer period of time after you eat.

High GI foods include white bread, doughtnuts, heavily processed foods like cornchips, potato chips, pretzels and foods high in sugar such as cookies and high starch vegetables like potatos. You have to eat more of these high GI foods to feel full.

Low GI foods tend to be foods that are high in fiber. Low GI foods include most fruits and vegetables, legumes, whole grain breads.

There is also research showing that a low-gi diet promotes weight loss:

http://www.emaxhealth.com/11/6815.html

There is a site where you can search their database to find out whether a particular food is low, medium or high GI:

http://www.glycemicindex.com/

In my own experience I noticed how much longer I stay full when I eat whole grain breads compared to regular cereal or white bread for breakfast. I also have dried apricots with my lunch or dinner and I don't have to eat for about 4 hours even if I exercise. If I feel hungry, I snack on fruit, dried apricots or nuts. When I make salad, I put in sun-dried tomatoes and sunflower seeds. It all helps to keep you full.

There are a couple of books I refer to below that have guided me in helping me to lose and control my weight. You can find both at Amazon.com.

Answer 2

This is just a habit and like all habits, it can be broken.

First - are you sure you're getting enough to eat in your main meals?

Second - is there anything else in your life you need to sort out? Are you worried about anything? Are you family relationships OK? If not, eating is may just be your way to not think about them.

Third - have you tried a proper relaxation regime? I mean something like yoga or meditation? You don't need to embrace the religious side - just learn how to calm down and stop your thoughts squirrelling round in your head. Have a look in your local library - you want something (a book or a tape) which will teach you how to wind down and breathe calmly.

Fourth - throw out all the stuff you normally snack on - cookies, cakes, ice-cream and those little desserts in pots, whatever and replace them with fruit. Grapes are good and anything which can be cut into cubes and kept in the refrigerator. When you want to snack - have some fruit or a drink of water.

Fifth - don't call yourself "disgusting"; you're not disgusting. You've just picked up a bad habit. Every time you give in and grab an unhealthy snack - don't call yourself horrible names. Don't go on and on about it to yourself and others. Just think - "Right, I made one mistake, no rule says I have to make another," and start again.

In my experience, habits take about 2 weeks to break. It can be pretty horrible for those two weeks but - hey - it's only two weeks and you can put up with it for two weeks.

Answer 3

I am exactly the same. I work out then I eat a whole pack of licorice. Then right after I feel guilty, my solar plexus is all feeling funny and stuff.
My answer is to keep at the exercises and do my best. I attend Unity Church every Sunday and I see myself during meditation as me having things under control ...er that is I see God aiding me to have things under control.

It is hard but I am harder back. I want to walk tall and free and easy for the rest of my life ... not break down

Also I stopped all Chicken fast food, it is very bad energy what those Chic's go through and the grease is putrid

Just see yourself slim.

I try to BE SMART I know I am so all I got to do is do it.


Luck and love ...

Answer 4

Try controlled snacking. The exposure of the duodenum to fat should greatly diminish hunger pangs. Try a small handful of mixed nuts, a protein shake an a piece of fruit right after you work out. That should hold you for hours.

Answer 5

break yr meals down to 6 smaller ones per day. you sound like a grazer and you need to eat every 4 hrs or so. and then you can have the usually little snack in between such as a peice of fruit.this article has some great healthy eating programs

Answer 6

Drink water. Just keep some handy and drink it and this can help you with that snacking problem. Sometimes we think we're hungry, but we're really dehydrated, and if you are working out a lot it's even more likely to be the cause of your cravings.

Answer 7

Drink water....lots of it...Everytime you feel the need to snack, get a glass of water...You'll be 10 times more healthy as well...You will feel more full so you won't eat as much at meals...you'll be more hydrated...drinking a lot of water will help your skin complection....and there's a lot more reasons...

if water is too bland for you, try drinking Sobe Lifewater...or something else along those lines....or a 1/2 and 1/2 mixture of gatorade and water...

Answer 8

If boredom is the only reason you snack, find something as satisfying as snacking. Sometimes eating is an attemp to fill a larger psychological void...try to think about what may be eating you.

Answer 9

well this is how i do it you want to snack ever time you snack you have to put into your head well now i have to work it off.so if you work out snack when you want and do the work outs harder every time then you will slow down on snacking .but watch and don't go below your normal weight.i lost 48 pounds and feel great but i work out all the time

Answer 10

Get rid of all the fattening snacks and refill with healthy ones like fresh fruits and veggies.