Question:
Any tips out there for controlling Grazing?
I am starting to realize how much of an emotional eater I am..I am seven months post op down 75lbs (over 75%) Recently I have noticed an increase in the amount of snacking I have been doing and some days it just seems out of control for me...My doctor started me on Lexapro for depression and that seemed to make it worse so I stopped it. The grazing improved some after that but I am so afraid If I don't get a handle on it I will defeat my surgery. Any tips that have helped any of you emotional eaters out there would be appreciated. And yes I am looking into counseling. — Barb B. (posted on January 7, 2003)
January 7, 2003
this is hard i know, cuz there are times that find myself grazing as well,
what i have done is limit whats in my house, i dont deprive myself of
something if i really want it but if i buy it and i start over doing it, i
throw it in the trash this helps me to control myself....
— Deanna Wise
January 7, 2003
I fight head hunger every day==I have found not having the food in the
house helps me most. If its not here, I don't eat it. Good luck
— barbara A.
January 7, 2003
Try grazing on protein snacks and avoiding carb & sugar foods as
snacks, it might help cut down on some of your cravings. Somebody just
posted a great suggestion on the board about tuna snacks in a pouch instead
of a can (sounds good!), or there's always deli lunchmeat, fat-free cheese,
turkey pepperoni, beef jerky, etc.<P>Also, do you follow the rule
about not eating within 30 minutes of drinking? If so, try drinking more
fluids ... by the time you wait out the thirty minutes before eating, maybe
the grazing/craving will pass? Also, sorry to hear about the depression
... it's awful, I know, and I wish you best of luck in wrestling it off of
you! {{{Hugs!}}}
— Suzy C.
January 7, 2003
hi there, whenever i fill my pouch with fluids, this seems to help quite a
bit, also i agree, if you snack on proteins, that should help too :)
— carrie M.
January 7, 2003
You're right to be scared, I think. Even grazing on healthy things can
reverse the wt loss. Grazing is "painless pouch stretching". You
just don't feel it as it happens. Can you try selecting your
"food", meal or snack, and put it on a plate. Take it away from
the counter. Take it to your desk or the table, but sit DOWN with it. Eat
it within about 15 min or so. Yes, it'll be small. Now, I know that in
30-45 min you'll think yiou're hungry, but it's not hunger, it's just you
don't feel AS full. So, drink your water or protein drink in there--busy
hands are happy hands. Within 2 hrs, you can have another
"meal". But nothing solid between them, OK? It's much easier
than trying to do 3 large meals. But there has to be space between. Then
you can feel a more normal cycle of full/empty/full/empty. I was a volume
eater, so it was hard for me to learn this, too. I had to learn TO eat
these tiny meals when I'd rather have one mega meal. But really, eating
small every 2-3 hours helps hold your blood sugars steady, as well as
helping with energy levels, brain power, etc. Don't tell yourself you're
MISSING anything. Just tell yourself you are ORGANIZING your food plan.
— vitalady
January 7, 2003
Plan ahead...know what you will eat for meals and snacks. I find
that if I have my menu well planned and balanced I have "no
excuses".
I usually make my foods for Monday - Thursday on Sunday evening, this
also makes my week start off smoothly! I plan for Friday - Sunday on
Wednesday evening...weekends are harder for me, so I take
extra care to allow my favorites and a special treat or two to keep me on
track.
I even make sure I have water bottles filled and placed in my van and bus.
I enjoy my protein drinks (hmmm chocolate!) so those are all measured out
and in tupperware tumblers by the door (for those quick exits!). I know
this
sounds like over planning...but I used to plan my 'bad' food choices too!
Besides I still get to enjoy food but in a different way!
— Peggy N.
January 8, 2003
OK...I play "let's make a deal" with myself. Instead of eating
every time I 'want' something, I tell myself that I will do 15 minutes on
the treadmill, go to the restroom if I'm at work and use the stairs to go
to the one that is 5 flights away, or get otu and go fro a short walk.
After that if I still feel hungry, I eat a snack that's mostly or all
protein. I time myself and make sure I drink constantly between meals
waiting the 30 minutes after eating before drinking. Most of the time, the
exercise kills the need to eat unless it's been more than 3 hours since I
ate anything. My nutritionist has me on 6 small meals per day. So I
usually eat about every 3 hours. I've found that by giving myself
permission to have a snack if I exercise first, I get the exercise, but
usually forget the food! What a deal!
— Teri D.
January 8, 2003
I read in a book(Dr. Flancbum's...sp??), that if you do get urges to graze,
get sunflower seeds, (in the shell) and have at it, it will take hours of
constant eating to consume 300 calories worth, it keeps your hands and
mouth busy and adds some protein. We are trying to change a lifetime of
bad habits in a very short time period, don't beat yourself up. I even
found that if I make my protein drink really thick and then put it in the
freezer for 1/2 hour, it's like an ice cream treat, and it take longer to
eat because it's so cold. I am worried that you stopped taking medication
though...did you ask the Dr. for something else? If not, go back and
explain how you feel, I know I have gone off of anti-depressants on my own
in the past and that just compounds the issues. It may also be hidden
depression causing the cravings. Take care of your self, and God Bless!
— Dana B.
January 8, 2003
Hi there, I set aside my snack and finish all my chores before I'll let
myself eat it. Example: Last night - I set out a kiwi for an evening
snack, but first I had to get the dishes done, clean the kitchen and sweep
and mop. It works for me. Im also an emotional eater (mostly boredom).
Good Luck.
— kandi S.
January 8, 2003
Sometimes I find myself grazing and what works for me is to eat something
that sits in my pouch like a rock. For me nuts work or peanut butter on a
spoon. The downside to this is that sometime I won't eat for many hours
afterwards and I usually like to eat every few hours. If you're gonna try
this be sure not to drink with it or soon afterward . . .
— ctyst
January 9, 2003
Wellbutrin stopped the grazing for me. Ask your doc about it.
— Lisa B.
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