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Avoiding Snacking/Losing Weight
Wezoin
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Alright, so I'm 5"11, about 194 lbs. Thats a BMI of 27.1, which is in the overweight category. Being a student and having a part time job means I dont have time to work out, but I always tend to snack obscene ammounts during the day. Day goes something like this...
7:10 - Breakfast (sometimes a grilled cheese sandwhich, or whatever is around and quick for me to get at)
10:00 - A cookie from the school caf.
11:00 - Lunch (usually a sandwhich, or perhaps a chicken caesar wrap)
when I get home at 2:30 I usually just nibble whatever's around, so it doesn't seem like I'm having "snacks" so to say, but rather just "a bite of _________"
6:00 - Dinner (Could be anything from Lasagna, to a sandwhich, to pizza, to chicken and fries)
For a long while the weight was dropping off me really well, (2 - 3 lbs per week) and I was down to about 178... But now it's all gone back up, I dont know why, I haven't changed much... Except dropped Calculus
I have a traineo page I was keeping track of it on... It's not been updated in a long time because I didn't really wanna show it going back up...
http://wezoin.traineo.com/
What I'm really looking for is tips on staying away from the food, or just not wanting it, or wanting something healthy instead. I realise I'm not eating healthy, but I'm not doing anything different which is what's weird.
7:10 - Breakfast (sometimes a grilled cheese sandwhich, or whatever is around and quick for me to get at)
10:00 - A cookie from the school caf.
11:00 - Lunch (usually a sandwhich, or perhaps a chicken caesar wrap)
when I get home at 2:30 I usually just nibble whatever's around, so it doesn't seem like I'm having "snacks" so to say, but rather just "a bite of _________"
6:00 - Dinner (Could be anything from Lasagna, to a sandwhich, to pizza, to chicken and fries)
For a long while the weight was dropping off me really well, (2 - 3 lbs per week) and I was down to about 178... But now it's all gone back up, I dont know why, I haven't changed much... Except dropped Calculus
I have a traineo page I was keeping track of it on... It's not been updated in a long time because I didn't really wanna show it going back up...
http://wezoin.traineo.com/
What I'm really looking for is tips on staying away from the food, or just not wanting it, or wanting something healthy instead. I realise I'm not eating healthy, but I'm not doing anything different which is what's weird.
Wezoin on
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What are you nibbling at 2:30? Nibbling on say fat free popcorn vs nibbling on slices of pepperoni and cheese make a large difference.
The best way I've found to avoid snacking on unhealthy junk is to not keep those kinds of foods in the house. I know when I have cookies and chips in the cupboard I'm more likely to grab them to munch on because I'm lazy and don't want to put a bit more effort into eating something healthy.
I'm not sure if effort is a big issue with eating unhealthy foods for you, but since I discovered that was what my main issue was, I was able to sit down and brainstorm for healthy alternatives to munch on that were as effortless to prepare as junkfood. Things like pre-washed baby carrots, rice cakes, and frozen grapes.
Also, it looks like alot of your choices for dinner are very greasy unhealthy foods, there are alot of simple more healthy alternatives for dinner like spaghetti and salad (you can even get the pre-washed cut-up kind in a bag, and then throw in some stuff you like.) If you are living in a dorm and are unable to prepare your own food, just be picky about what you eat, I know those fries and pizza look good but do your body a favor and only eat that kind of crap sparingly. Also, make sure your not eating heavy meals too close to bedtime, going straight to bed after a large dinner makes the fat pile on.
Most of my snaking is bored eating, but if I have something to chew on, I'm less likely to go for real food.
Really, to accomplish much in this field, you have to force yourself to say "Ok, screw the sweet stuff, I'm snacking on healthier foods." It sucks, it's not easy to break eating habits, but it's gotta be done.
Also, on the workout front, do your best to set aside a half-hour, even for just minimal working out, like taking a short walk. If it's impossible, I'm sorry, that just means even more focus on the diet.
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1. Create a regiment.
2. Drop shit with fat grams. Cookies are bad. Grilled Cheese Sandwiches...Bad. I can technically have 140 calories of oatmeal, a ham wrap with a cookie and then 260 calories of oatmeal for dinner and NOT lose weight.
That tells you something. Fat grams. Bad. You want them in a controllable amount. Cookies and other fatty foods just have too much of it. Save them as a once a week treat.
Pizza...Fries...lasagna can be good or bad depending.
In all honesty - if you want to lose weight...you have to drop some of the unhealthy stuff in your daily diet. If this is the sort of stuff you are eating every day, it's not going to last you and you're going to wind up (not to scare you or anything) with some health problems depending on your family history.
Mix some salads and veggies in there...maybe something lighter and healthier for breakfast. Maybe save the spoilage for dinner, and by spoilage I mean a bigger meal with carbs if you can't make that happen earlier in the day.
@solsovly: Yes, my sleeping habbits have changed, at start of school I could go to bed early (like as early as 8 some nights) but now I'm finding myself being up till at least 11.
I'm gonna grab a water bottle and keep it around me from now on. Nibbling at anything thats lying around, ie a couple cookies, or chips, it's really not healthy stuff at all.
@Nana: nope, I'm living at home, my dinner isn't really my choice, it's all up to the rents, which is why I feel like my best bet is to cut down everywhere else and leave dinner as is.
@Nucsh: Thanks for the suggestion, I'll try that, I really think alot of it is just bored eating.
@SkyGheNe: Thanks I'm really trying to cut out all the snacks, which I feel actually make up a large part of my fat intake. I'll see what I can do about finding maybe some fruit that I can have for breakfast.
This is the only way I managed to give up chocolate/fizzy drinks for a year or so. I chewed bubblegum like crazy (1-2 packets a day). After a few months I could stop chewing gum and not crave chocolate.
But yeah, lots of water is good as well.
You should also sub out some of the less-healthy snacks for healthier ones. Snacking is good, you just want to do it right.
And definitely start exercising. A half-hour of cardio a day will lose you a 3 pounds every four weeks or so.
I still think you should avoid things like pizza. Pizza bites. Bagel Bites. Doesn't make a difference - they have bad fats.
Meat and cow have fat...but good fat. There's a difference and they can determine whether or not you lose weight that week.
Snacks are fine. Ones with high fat...not so much. Especially when you get plenty of it in your previous meals.
http://www.naturopathyworks.com/pages/cravings.php
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What's worked for me for breakfast is usually just cereal. Easy, quick, and relatively cheap. Get cereals with whole grains (like Cheerios) and low in sugars (no Capn' Crunch - at least not all the time).
If you want something even faster, whole wheat bagels.
The important thing is to get the good energy in for the day (ie. carbs found in whole wheat breads and the like). Oh, and drink a bunch of water as soon as you get up. Your body will thank you later.
You can make one fairly quickly at home.
Needed:
20$ whey protein (this will last you a lifetime, I still havent finished mine and it's been a year), bananas, cherries, etc (any kind of fruit you like) milk, ice, and a little bit of honey. you can also put some peanut butter in once in a while for protein.
body builders advice: add some flax seed on everything you eat.It has a lot of Omega -3's, which help to kill fats, among many other beneficial things. Fish has a lot of Omega-3's.
the whey protein has practically no net carbs, and it will leave you feeling full and satisfied, aside from helping to build plenty of lean muscle.
drink one smoothie for breakfast and one for dinner, and you're set. if you get tired of the flavor, just put in different fruits.
Seemingly little stuff, like eating wheat/whole grain instead of white bread products, or egg whites instead of regular eggs, low butter popcorn instead of chips, or a little dipping of olive oil on bread instead of a scrape of butter, etc., can all have a positive effect.
From there, you can then work your way up to substituting bigger things, like sweet fruits or cereals for dessert instead of typical dessert stuff, blah blah blah.
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No wait...
Seriously though. Fruit is a great way to step down if you crave sweets, rice cakes with a bit of garlic powder and chili powder on them helped me stop eating so much junk food, as I crave salty crunchy things like you wouldn't believe. Also, club soda with a squeeze of citrus is a great way to replace soda.
I dont drink regular soda, I just drink ALOT of diet caffeine free coke... I'm really trying to cut back on that too, but I'm pretty sure it's engraved in my brain, as every family member I've ever met has been addicted to the stuff.
Also get a schedual for your food, hunger pains are often caused by a lack of schedual and your body doesn't know when it's hungy. Snacks are fine if they are schedualed snacks at says always 10 oclock.
Almonds contain almost no fat and a bunch of dietry fibre.
Watch your cuts of beef, Red meat has large amounts of trans-fats in it. There is nothing wrong with cow, just try to grab the leaner pieces, well always try to grab leaner things.
Now that I mentioned transfats, just stay the fuck away from them they do nothing but bad things to you. Again with Corn Frucose Syrup. Transfats are almost imediatly turned into body fat and Corn Frucose will do nothing but make you hungry. Both are commonly found in store bought cookies.
Replace margerine with real butter for the transfat reasons.
There is nothing wrong with eating fats, just make sure they are healthy fats are you obviously don't over indulge in them.
Satans..... hints.....
And not that "Delicious" stuff. Go for like Fujis or some other apple that's not pure sugar content.
They basically inflate in your gut.
Bananas are less good, but absurdly convenient.
Sweet potatoes are also pretty good. Lots of vitamins, fills you up like crazy, a bit for your sweet tooth, you don't even need to put butter on them, et cetera.
An interesting breakfast I tried the other day: yogurt with stone cut oats.
You get a bit of sweet to start your day, but the oats'll fill you up. Don't bother with those quickie oat things. Get the real stuff.
Generally avoid any hard sugar. The stuff'll make you hungry when your blood sugar nose-dives.
A good snack is apples and cottage cheese. Knudsen makes a tasty fat-free cottage cheese.
I am sure, there are still healthy fats found in cow, but there are trans, really it means you need to just find the leaner pieces rather than the giant fatty chunks.
First google seach I did showed up with this.
http://agnews.tamu.edu/dailynews/stories/ANSC/Jul0406a.htm
This particular study goes to show how good fats can be found in cows due to diet, but it does admit
Satans..... hints.....
Personally I would try and flesh out your breakfast a bit more, include some low fat dairy of some healthy wholemeal grain type things or an egg or something. Most importantly don't undereat otherwise you'll be more likely to binge later in the day.
Satans..... hints.....
sounds better than processed sugar
also...just say "no" to yourself in your mind. Harder than it actually is, but I was in nearly the same position as you...you have to literally train your mind.
Thing is, do NOT automatically cut out EVERYTHING bad from your diet. You won't make it, because the cravings will be too strong. Fudge every once in a while, but otherwise, eat healthy stuff.
In fact, if you eat healthier things, it really becomes a habit...and you'll actually start craving those things instead.
Anyhow, best of luck.
sorry, one more thing
lime'd for truth. Breakfast really IS the most important meal of the day, because it gets your body's metabolism really going. If you don't eat enough, your body will go into a pseudo-starvation mode because it thinks that it's not going to get that much throughout the day.
So...a nice breakfast is good, just be sure to offset the balance with the rest of the day.
Also...I'm sure this has been said, but smaller portions more often...maybe 6 times a day.
lastly, because I need to get sleep, do things at work (if it's that type of job) like just bouncing your legs or drumming on things (if you aren't going to annoy others), because there have actually been studies done that show that people who are in more constant motion are more thin than those that aren't. just a note.
Okay, lastly really, don't fret TOO much about this. It's good to be concerned about your body, but obsession will drive you insane.
http://www.johnberardi.com/articles/nutrition/7habits.htm
This is so true. I cut it out and basically without exercising much or anything I lost 15 lbs in a few months. I can't think of any other explanation because I don't think I changed anything else I was doing. It was like magic.
Breakfast should be your biggest meal of the day. You've just been sleeping and not eating for 8 hours, which is a longer period of time than you'll not-eat for the rest of the day. You want a decent-sized breakfast to give your body some energy to get you through the rest of the day, and jump-start your metabolism into "I need to burn shit" mode, rather than "I'm not getting enough food, I need to store shit" mode. A bowl of cereal and a couple hard-boiled eggs is good; generally, you want about 400-500 calories, and if possible, you want high-fiber, and high-protein foods. A healthy, substantial breakfast is a very good, important step to losing weight.
Fruit juice often works, a lot of the time I find my snack cravings will be satified with a drink. Along with dropping the fizzy-drinks from my life I think I'm slowly wearing myself down. Slowly being the key word
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I'm guessing since I only got through the banana and a couple small pieces of apple and now I'm full that thats a good size?
(well, the ammount I ate I mean)
Carry a notebook around with you and record everything that you eat during the day. At the end of the day count up the calories tht you've consumed. Once it's all down on the page it's pretty hard for you to sub-conciously ignore it. You have to think about what you eat and I pretty much guarantee that you'll start cutting out the snacks.
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Fruit makes an excellent snack on the run though, apples and bannas are very portable, maybe even cut up an orange into wedges and put em in a plastic bag, they're probably less messy that way.
Terrible breakfast, but better than poptarts. Where's the protein? Add an egg or two - fried, scrambles, hard boiled, with or without the yolk.
Also size means nothing. 3 heads of iceberg lettuce would also be a shitty breakfast.
What are they addicted to that you get from caffeine free diet coke? Aspartame? Caramel flavouring? Carbon Dioxide? Water?
I'm not sure if any of them are addictive, although I could understand having an occasional craving for water.