Oh, dear; munchies have returned..advice?

Hey there, I just wanted some input from you guys who are out further than me. I am 13 months out, and still 20 pounds from goal.  What's bothering me is that I am having trouble with cravings and munchies nagging at me all the time.  I used to get nauseated and gag at the thought of eating when I wasn't hungry, and now it doesn't cause that reaction.  If I wanted to overeat I am afraid my pouch would allow it.  Could it have changed that much? I'm keeping things around that are low in calorie to snack  on when I get this way, like baby carrots and lowfat ranch dressing, pickles and other similar things.  But still, it bothers me that these feelings for overeating are coming back into me.  I don't want to have to struggle like a drug-user going through withdrawals for the rest of my life.   Have you gone through this and gotten over it?  Or does it plague you every day still?  Any ideas on overcoming the feelings?  Any other thoughts? Thanks for any thoughts and ideas, "big brothers and sisters" who have gone before me!     Steph

Well honey, I'm afraid this won't be too encouraging, but honestly... you're right on target for your appetite to return. It happens to MOST of us and is a continual struggle. You are SO doing the right thing by keeping low-fat/ low-calorie snacks on hand.  Just  try really hard not to get into the "grazing mode" where you eat continually all day.  At only 13 months out, the chances of you losing that last 20 lbs. are good if you continue to eat the way you have been and don't increase your calories or cut back on exercise.  Hope this helps you some. Stay in contact with this board. It's a GREAT group of supporters!!!      Hugs,   Piggybabe

Thanks, Piggybabe, for the wise words.  I have been slipping into more of a grazing mindset, and knew that was something I have to get a handle on.  Mindless eating is too dangerous! I figured that I might be experiencing something common to all of us; I only wish this old appetite had died while I was in my learning mode over this first year!  Oh well, I am going to take your advice and continue eating properly and not graze.  I've just gotten back on the exercise bandwagon after being off of it for a month, and I feel better already.  I guess at this point it just takes more intentional commitment; the surgery isn't going to do it ALL for me anymore! Steph

Hey Stephanie, I'm just a little bit ahead of you and went through the same thing. I did lose all the weight, but I also worked out from the 2nd week after surgery. Not like a crazy person, but a few days a week. I find when I slack off on working out, I tend to get the munchies much worse. I always have water around me to help and drink, drink, drink to curb the cravings. Are you drinking caffeine? that can also trigger an appetite. It curbs it at first and then it comes back with a vengance. I'm trying to get off caffeine again.. Yeah, I jumped back up on that horse and now have to battle the "after buzz munchies". Good job on having only low fat snacks around, i do the same thing.  I have soy nuts and baked wheatthins, and veggies and hummus on hand always. we have a lot of fresh fruit right now too.. so that helps and its sweet and I get full after 1/2 or 1 piece depending on size.  I just also got a job where there are lots of snacks around, and a starbucks downstairs..so that is really hard to deal with. I just upped my exercise regime and try to balance it out.  I kinda blew it this summer, and know if I continue this path i'm gonna be out of my size 4's and heading back to my size 24's. So, you are nipping it in the bud! good on ya! you have crossed the first hurdle, and that is acknowledging that your behavior could result in weight gain.. :) so you are 1/2 way there my friend.  Great Job on your weighloss by the way! :) Jess

Hey Jess, Thank you for the encouragement!  I need that !  Congrats to you on being in a SIZE 4!!  I can't even imagine it!  You totally stepped on my toes with the caffeine comments!  Whoa!  I wasn't thinking of it in terms of being a trigger for appetite.  I guess I really need to let go of this addiction, as hard as it is to.   I blew it this summer regarding exercise, too.  I haven't exercised, up until this week, since the end of July.  For some reason I thought I could just take August off!  I went back this week, though, and actually just got home from doing my strength training and yoga class.  I'll go do some more cardio tomorrow morning. I appreciate your input and advice....it helps to know I'm not on my own in this! Steph 

Hey, 6 years out here, and one BIG thing I've learned - often I felt like MUNCHING when I was actually dehydrated.    I'm not a natural "water liker", but I've been drinking powder Propel  (1/2 pkg) in my water & makes it SOOO easy to go down & I don't get the munchy urges - I DO, however still eat 6 small meals a day - & more sometimes if I've been a "walking fool" -- and my body needs the fuel. Also, if I've not eaten balanced meals for a few days in a row, my body tends to CRAVE to snack.  What it's really desiring to do is to be FUELED.  I've learned to take a good look at the last few days & see what I'm skipping or missing. A few weeks ago, training to walk the breast cancer 3-day - like 5-6 days before - I was CARBING up - on purpose.   What I NEEDED to do was carb up - but wisely, by adding a protein source with my carbs.   Big difference.   Blood sugar levels needed the balance... I actually found myself constantly hungry - which didn't make sense .... AH HA, light bulb moment - added proteins (peanut butter / cheese) and the craving stopped! If it's mostly emotional - get BUSY!!! That helps so much!  Hey, this is nothing new - I just want you to know you're not alone - been there, done that - and some days AM there, DOING (present tense) that! By the way - only 20 lb from goal at 13 months is AWESOME!!!! Great job!!!!  Proud of you!

Hi Judy, Thanks so much for replying!  I found out that those carbs do make me hungry, too.  I ate a bowl of oatmeal without a protein one morning and in an hour my stomach was growling to beat the band!  It is amazing what a difference protein makes.  Do you drink protein drinks, as well?  I haven't been doing it that often, and am wondering if it would help. I would not be surprised to find that I'm dehydrated at times, too.  I don't like water much either,  but I'm okay with Crystal Lite.  I just need to drink more of it.  You've convinced me!  I've got to work on that. Thanks for the encouragement, Judy.  I will keep in touch with you guys on this board, for sure. Steph

Steph... I  will  be   2 years out  next month ....  And what  I  have  discovered  is  that  life  after  reaching  goal  isnt  alot  differnt  than  trying  to  reach   goal   .. Just  a  few  ounces  more is all... From  what  I  have  read  and  my  own  experience  is  you  have  to   treat  it  as  a  life  style  not  a  diet  ....   We   all  need  to  stay   postive  and  encourageing  and  supportive...  This  is  a life  time ..  Make  sure  you take your  vitamins, drink  , exercise  and  watch   your  amounts  of  food  your  consuming .... I  truly   believe  its  a  life  style  ..  You  can  achieve  your  goal  you  have  come  this   far ...  You  know  your  surgery  is  a  awesome  tool you   can use  plus  this  board  is  another  awesome  tool ...  Just  know  your  not  alone  your only  a  message  away  ... Post  away  there  lots  of  people  that  truly  care  and  will  stand with  you   to  achieve   your   goals ... My  goal  now  is  to  stay   at  my  goal and  I need  this  board  more  now  than I  ever  have !!!!  Come  on  Stephy  you  can  do  think  positive  !!  Post  instead  of  eatting  ..  Take  walk  clear  your  mind  from   head  hunger  !!!!!!  I  am  getting  excited  for you  !!  I  know you   can  do  this !!   Lots  of   hugs  of   encouragement !!!  Tami

Hey Tami, fellow Texan!     Thanks for the awesome encouragement!  I am going to think positive, and work to keep up my momentum.  Thank you for giving me food for thought, and for standing with me in this.  I know I'll make it, and when I'm feeling like I can't I'll make sure to come here for some more encouragement, or a kick in the pants, or whatever it takes... I appreciate it! Steph

Hi, Stephanie!  I think this is an issue that a lot of us struggle with between 12-16 months out.  My solution was to switch to eating 5-6 "mini-meals" over the course of my day at work.  It's really more like two meals and three planned snacks.  I tend to eat every 2 to 2 1/2 hours; trying to catch it before I get really hungry.  I tend to eat a mix of proteins, carbs and fats with each mini-meal; that seems to help satiate my hunger the longest.  Plus, when I have planned snacks, I'm not so tempted by the goodies that are often available in my office.   I had to tinker around for a while to find something that worked for me, but my efforts have paid off.  Although I'm still about 20 pounds from goal, I've lost 195 pounds.  I continue to lose 2-3 pounds per month by sticking to my "mini-meal" plan and exercising 5-8 times per week.   Good luck on your continuing journey! Kellie