Grazing and how to put an end to it!

It's been two weeks since I got sleeved and I'm already noticing myself racking up calories throughout the day by grazing. What I'm eating is generally healthy (protein shakes, jello, peas, cottage cheese, tomato basil soup, Crystal Light) - none of what I eat isn't on the avoids list for me. It just seems I feel like I snack around more than I should.

Have you all experienced this and how did you put an end to it because I know a sleeve reduces an intake... it's me who controls the frequency. Partial venting here. I know I need to change. Just looking for support! I'd like to think a few days of this hasn't undone the whole value or ambition of my procedure. Like today has been my highest day since surgery - 1028 calories (approximately from MFP). Yesterday was 967. The day before that was not so bad at 850. Tuesday was 922. The day before that was 654. So I guess I've just had a few days of higher eating... still losing slowly! Just worried my old habits will come back!

You just have to track every single bite, and make sure you stay within your allotted daily calorie limit.  For my program it was 600-800 calories during the post-surgery phases, and then is 1000 calories per day after 9 weeks.

Preplanning your meals the night before can help a lot.  Just make a list of what you are going to have and stick to it.  The only way to stop grazing is to just not do it.  If you feel like eating something you didn't plan, then don't.  Find something to focus you attention on away from food.  Now is the time to break those bad habits and move forward.  Best of luck!

Sorry you are struggling with this. You are right, in that you control your intake, but it doesn't mean you have to do it alone. It sounds like you could use additional support to make it happen. Do you have access to a therapist or behaviorist? That would be ideal. If not, google behaviour change, and start working through some of the strategies you find. Also, post on the vsg and rny boards. They are more active than this one.

ill be honest, everything I've seen indicates grazing is a sure fire way to sabotage your loss ( in fact my clinic was explicit in saying wls won't fix grazing And binging behaviours, they need to be dealt with separately). Also, based on my clinics recommendations and what I've seen posted by vets on here, you are consuming too many calories. At your stage, I was keeping between 450-500. At four months post, I still keep in the 500-550 range, max. (My clinics suggested meal plans come in around 650)

as mentioned, pre planning is huge. Also, journaling in general. Once you have a log, you can see where the patterns and triggers are. Before surgery, I would have said I'm just hungry all the time. But diligent journaling told me that wasn't the case. A couple common ones:

Stress, and looking for a distraction from dealing with whatever

Boredom, using food as stimulation and distraction etc

Comfort. We used food for a long time as a reward, consolation, celebration.p etc

Habit, were just so used to eating all the time, we don't know what to do.

some things we can do:

distraction: I log on here, or other wls sites and instagram

Knowing why you're doing this: if you haven't already, make a list of the reasons you went through major surgery. Look at it often. Put that sucker on the fridge.

Hobbies: find one that keeps your hands and mind busy

Goals: make a list of smaller goals along the way losing 100 pounds is too abstract. Break it down in small chunks. Work diligently towards each small goal. It changes your perspective, and keeps you focused . For example, as you said a few days of higher calories might not be a huge impact overall. But, if you are working towards that next 5 pound goal, it has a huge impact.

Lastly, set an alarm to go off when you should be eating meals or snacks. That's the only time you get to eat, or ideally step into the kitchen. And white knuckle through the in-between time. Or use it to max your liquid intake with water or warm drinks.

its still early days, you can definitely get a handle on this. Keep posting, or at least reading on the site. 

Good luck, sorry for the rambly post!

Is it truly grazing though?

I know at 2 weeks post I felt like I was eating/drinking just CONSTANTLY trying to get all my fluids and protein in.  I could only take these teeny tiny sips, and it was like a full-time job just feeding and hydrating myself.

And I know there are different approaches to eating plans.  One of the vets on my old support board, her team had a strict rule of 3 meals plus 2 protein shake "snacks" and absolutely nothing in between but calorie free drinks.  My team advocates 5-6 small meals a day, but planned out so I meet the general calorie and macronutrient goals (at almost 5 months out she wants me eating 1,000-1,200 kcal/day and at LEAST 80g protein).

Being aware of the potential problem, and being on the lookout for it is good I think.  But don't (as my therapist says) pathologize something that isn't damaging.  :)

It's been two weeks since I got sleeved and I'm already noticing myself racking up calories throughout the day by grazing. What I'm eating is generally healthy (protein shakes, jello, peas, cottage cheese, tomato basil soup, Crystal Light) - none of what I eat isn't on the avoids list for me. It just seems I feel like I snack around more than I should.

Have you all experienced this and how did you put an end to it because I know a sleeve reduces an intake... it's me who controls the frequency. Partial venting here. I know I need to change. Just looking for support! I'd like to think a few days of this hasn't undone the whole value or ambition of my procedure. Like today has been my highest day since surgery - 1028 calories (approximately from MFP). Yesterday was 967. The day before that was not so bad at 850. Tuesday was 922. The day before that was 654. So I guess I've just had a few days of higher eating... still losing slowly! Just worried my old habits will come back!

Well the good news is that you are tracking.  I'm surprised you are able to take in that much that early.  I'm 3 months and I struggle to be in the 8-900 calorie range and am thrilled to hit 900 when I do.  

My advice to to pre-portion everything.  I weigh and measure all my food. I have 5 small meals a day...I will add in a 6th snack (usually berries) if I'm finding I couldn't get enough calories in during the day.  My protein shakes count as a meal btw.

also what do you define as losing slowly? You are only 2 weeks post op.

Grazing can definitely sabotage your weight loss efforts. Now if you can pre plan those snacks that your grazing on it might help you get back on track cuz now it isn't mindless grazing plus you know you'll have something to look forward to during your day & not feel deprived of anything.

Distracting yourself with anything other than eating will help. Some carry around water bottles & take a sip of that rather than reaching for food. You can write in a journal, color in one of those adult coloring books, read, take a walk etc. Me I like to do all of those things & update my Amazon wishlist. lol 

Grazing is The Big Evil for me.

All sorts of unwanted calories can sneak in.

Meals are easy....portion control and content is straightforward and easy to monitor.   But grazing is where the wheels fall off in my experience.

For me, I do fine at home or on days off from work.   Grazing hits me the hardest when I'm at work.  It's fast paced and manic.  There's normally one crisis or another going on.  Lunch breaks are rare.  It's normally grab and go.  Very easy to rely upon vending service snack foods which are nutritionally worthless and don't really fuel anything but cravings for more of the same.

I do best when I plan for success and take all my eats in wth me.  Protein powder, tuna packs, some jerky, salad with eggs and etc.    Having the stuff there...in remeasured known quantities with known macros makes it easy to stay in line.  I try to plan for meals and never snacks.  For me, snacks equate to grazing.  Evenly spaced...planned...known meals work best.  Have them and then forget about food....staying hydrated is only concern in between meals.

When I fail to lose or even have an uptick on the scale.......grazing is typically the reason.

It's so simply, really.  Why...why do I overcomplicate it, lol.