how do you stop snacking?

I noticed a trend/issue in the past month or two.. it's kind of on and off, but I noticed that sometimes I am almost obsessively snacking ALL DAY. I don't know what to make of it.

I was never really much of a snacker before... but starting sometime in late March or early April, I noticed that when I'm at home- I tend to snack. A LOT. Like, I'll have dinner... and sometimes I'll fill up more than I know I have to, and then maybe an hour or two later I'll snack. And then snack again... I don't know what's going on with me.

And the past few days I noticed I started doing this at work also. I started craving snacks, so I bought candy (I know I shouldn't). And yesterday I had 1/2 a bagel (even though really that's too much food for me), and then 1/2 a quesadilla for lunch... and then half an hour later, a bit more, and then I ate a cupcake and then some gum and other candy throughout the work day.

I don't know what's going on with me! It's like- every time I'm eating lately, I make it a point to REALLY fill up. I know that there is a point where I'm full and I'm fine.. but if there's a bit more left on my plate, I'll wait half an hour and then finish that, and then I'll keep snacking throughout the day. And all the while I am totally recognizing that the feeling in my stomach is saying "YOU ARE FULL". I never get to the point of throwing up (like I used to when I was first getting used to the smaller stomach), but still... I am definitely "filling" myself up way more than necessary. I feel like I'm compulsively overeating, even though my stomach is so small. What do I do?!

 If I could figure out how to stop that, my life would be so much easier!!  

My problem that I have discovered through therapy sessions is that I am constantly thinking and worrying about food and therefore it makes me want it when I'm thinking about it.  I got so obsessed with protein grams, ounces, weighing/measuring, making sure to get this, that and the other..that it got to the point where that's ALL I thought about, therefore making me almost scared not to eat.  What happened?  I ended up snacking (all justified in my mind, of course) and gaining some weight....not a ton but enough to make me not happy about it.  

It's really a different ball game when you are farther out and you have the ability to eat more than you once did and have the ability to snack even though you aren't hungry.  I think that it's actually  much harder at this stage of the game than in the very beginning when we have no choice.  I'm also the kind of person that it doesn't matter how high of a protein meal I've had, even though it will supposedly keep me full, and does, I'd snack anyway just because.  

What's helped me was to start tracking my food to give me an eye opener on what I was really eating...no matter how scary it was.  Now I'm in the process of actually LISTENING to my body..something I've never done before.  Taking just a few seconds before I eat something and asking myself if I'm really hungry and is this something that is conducive to my weight loss efforts.  If no, then I walk away....FAR AWAY!  Am I perfect all the time?  No, I do give in ...especially when I'm emotional or bored but I feel like I've made a step forward in actually recognizing a problem, which you have too..so that's great.  Now it's a matter of telling ourselves no.  Once again, I feel like everyone else at this point because even non-WLS people have this battle every single day.  

Good luck hon and I really do know how you feel.  You can talk to me anytime for support because I'm probably right along there with you eying that bagel.....


~Emily~ 

 I guess were all getting close to that point where it's more on us than it is on some surgery to fix our weight issues. I kind of miss the "run to the toilet, I ate too much" feeling I had for awhile after surgery.

I'm not sure what the answer is, as I'm pretty much in the same boat. The only thing that has helped me is the idea that the snacking thing could be a good thing, if it's high protein and replacing larger meals. That's what I've been trying to do lately - just making sure the snacks are healthy higher protein snacks and eating smaller meals more reminiscent of that which I ate a few months after surgery. 

This is actually why I'm here - a few pounds weight gain after a couple of months of not really worrying too much about food at all. I guess I don't ever get to be completely normal (maybe I should be asking: what is normal?). At least it's not tens of pounds, but it sucks.

 Exactly David...what is normal??  Haha....

It's funny because when I'm actually listening to my body and eat meals accordingly, I do fill up with just a small amount.  It's when I'm in sort of a not-thinking zone I tend to eat more and more of the wrong things.  Consistency is key, I think.  

~Emily~  

okie doke so i just found a picture of myself pre-op, & so i put this picture on my fridge next to a new picture we just got from vacation. every time i go in the kitchen and think about snacking it sometimes helps to look at my before and know i do not want to be that girl again!!!

I am on a food schedule and I stick to it... I eat every 2-3 hours... I started this when I first had surgery and continue on until this very day. You shouldnt be drinking for 30 minutes after a meal so it really limits how much you can snack since you will be eating again soon.

When you are done with a meal you need to pack it up and be done with it... not waiting 30 minutes and eating again... if you are putting too much food on your plate where you have stuff left perhaps cut back on your portion size. Also with the candy, quesdilla, bagel... 'bad' foods trigger you to eat more bad foods... sugar, white carbs etc.. its a hard habit to break... dont let one bad decision turn into another and another... you are fine to have 'treats' IMO but keep it as a treat.
I would work on practicing mindful eating as well... no tv, no phone, no distractions... sit at your dinner table.. make it an occasion... nice plate, flowers etc... plate your food like it would be at a resturant so its visually appealing... look at it, smell it... take a bite and ENJOY it... eat slowly and chew... you have to learn when you are full... some people sneeze, some people feel pressure, some people burp... tune into your body and figure out what 'signs' its sending you to let you know its time to stop eating.

 I found it very useful to not have anything quick to eat in the house. Its extremely difficult with a 4 yr old in the house, but she has learned to snack on fruit and cheese and crackers like I do. My friends bring junk over because I "have no food in the house". I dont know if you have control over what is at your house, but as far as work goes, bring something that is OK to snack on. I eat fruit all day and I have been maintaining my weight loss for 6 months now. 
Also, I give myself 1 day a week to be "bad". Candy, carbs you name it, I fill up. Then I spend the next day remembering why I dont eat that stuff and its much easier to not snack the other 6 days. (sometimes I even skip my "bad" day because I dont want to pay the price)
Learning not to snack is practically impossible, which is why when I eat between meals I make good decisions and portion rather then straight from the bag.