Self control

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fatihaji02

Joined: May 14
Posts: 43

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Posted: 26 Jun 2014, 08:19
How do you control yourself when surrounded by unhealthy food because for me it is hard - I can't stop eating once I start
-you rock!!
Draglist

Joined: Jun 12
Posts: 933

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Posted: 26 Jun 2014, 08:31
Few of us can. The secret is to stay away from unhealthy food as much as you can. I find that when I eat carbs, I want more carbs and it's very hard to stop.
ReneefromLA

Joined: Dec 12
Posts: 6

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Posted: 26 Jun 2014, 08:39
I find that once I give myself permission to just "have a bite" that I cannot control myself. I have accepted that I'm just one of those people who cannot take an inch without taking a mile. So I'm working on creating a plan that is realistic and eating within that plan 100% of the time.
gnat824

Joined: Jul 10
Posts: 1,712

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Posted: 26 Jun 2014, 08:50
For me, it's all about priorities, portions, and preparation. (How's that for alliteration?)

Priorities: Given a finite number of calories, what are the things you REALLY want to spend them on? Forcing yourself to make the trade-off can make it easier. When you think of what you'd have to give up in order to eat something, you may decide it's not worth it. Alternatively, you might decide that it IS then that's how you include those things you really love in your diet.

Portions: I can have pizza, ice cream, chocolate, etc - I just have to limit how much. When I have pizza, I eat 1-2 slides, no more, and round out the meal with a salad or veggie, and I try to limit my leftovers so I have it a couple times in the week and not more than that. I eat small quantities of chocolate almost every day, but we're talking 20-50 calories worth. If you have food that you just can't eat in small portions (trigger foods), you're best keeping those out of your diet but otherwise, it's can actually be harmful in the long-run to cut out everything you enjoy - built up cravings can lead to binges!

Preparation: Have healthy options available to limit your likelihood of making a bad choice. I'm sure I've saved myself many servings of unnecessary french fries by bringing my lunch everyday and avoiding the office cafeteria. I may go up there for a salad, but when you're stressed, it's harder to say no to those amazing fried foods. Carry some nuts or an apple or banana when you're out running errands so if you get hungry, you're not as likely to hit up the drive through. Keep good snacks ready to go in your fridge- if my strawberries are washed and chopped, I'm much more likely to eat them instead of the crackers in the cupboard. And again, if there are foods you can't resist, the best preparation is to keep them out of the house to begin with! Control your environment and don't allow yourself to be surrounded by unnecessary temptations.

Everyone makes bad choices sometimes, but if you stay focused on your goal and have a plan to get there, you CAN navigate the world of food excess. "Unhealthy" is also a bad mindset to get into. Generally what makes a food unhealthy is not the food itself, but how much or how frequently you eat it, and it's highly variable. My healthy whole grain breads are something many low-carbers would consider unhealthy, just like I would consider their large quantities of factory farmed meat to be unhealthy while they think it's healthy. It's more helpful to think in terms of "all the time" foods, "sometime" foods and "rarely" foods.
- Natalie
Glaun

Joined: Jun 13
Posts: 832

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Posted: 26 Jun 2014, 14:06
gnat824 (above) is a very lucky person. She can have a little anything,Pizza,Ice Cream etc. I envy her. Mine is a true food addiction. If the food item is Calorie dense, or has sugar, or just not be eaten, I don't buy it, or have it near me. If I am shopping and start to reach for such an item, I usually create a pretense in my mind that I need it to just have around, that I am not gonna eat it. What a lie. So I take a second look, tell myself again that if I buy this I AM going to eat it.

Thanks for your input Gnat, unfortunately, it will never work for me. I learned somewhere that if I just have one, then there are not enough left in the world to satisfy me.
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gnat824

Joined: Jul 10
Posts: 1,712

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Posted: 26 Jun 2014, 14:23
I wouldn't say it's just luck - it's practice. Saying I'm lucky implies that it's easy for me but that's definitely not true. It's a daily struggle to bypass all those tasty goodies and I eat the things I eat because I can eat them in moderation. Full-sized bags of oreos don't come into my house anymore because I know I can't effectively restrict my portions. With practice and regular calorie counting, I'm way better at exercising self control than I used to be, but I'll never be perfect at it either. Part of it is building up some weight loss success so that you understand what you are capable of and have something to lose if you fail. The other part is physical- when you train yourself to eat smaller quantities of these items, a large quantity will make you feel uncomfortable or sick. If you can't limit yourself, stay away from it, but if you're every going to be at a healthy weight, you have to find a way to restrain yourself in a world where we're surrounded by this stuff all the time. Even if it is a true addiction, you need coping strategies because unlike alcohol or cigarettes, going cold turkey on food isn't an option.
- Natalie
Kris AZ

Joined: Feb 14
Posts: 78

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Posted: 26 Jun 2014, 14:35
Something just clicked in me that I was done being 200lbs. I saw a wedding photo and the bride was a stick next to me. I also don't have a beautiful fat face. Some people can gain and still look beautiful. I hated my face and my body and was ready to do it. My husband eats junk food but I do not touch it EVER. I have delightful friends who say you surely can have a piece of the cheesecake we are getting? Um, no I choose not to, shut up. Its a war every day for me. Weigh and measure, tell the spoiled brat within no when I want something that is a trigger food. Overeaters anonymous meetings are good and you can fill in with AA meetings if you need to, no one asks what you are addicted to. Sometimes you need the camaraderie.
Kris

There but for the Grace of God go I.

Don't stop believin'.... Hold on to that feelin'....

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fatihaji02

Joined: May 14
Posts: 43

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Posted: 27 Jun 2014, 07:45
@gnat thank you so much for the advice...I see things clearer and will practice the 3 P's. Sometimes I wish I could stay alone so the cupboard and fridge could be stocked with only things of my selection...I will prioritze and find a way to restrict my indulges so I don't mindlessly binge. My weekness is crisp. What I think I will do is keep a small pack in my cupboard and when I see my bro eating from a big packet (trigger alert!) I will run and fetch my small packet..now that I am eating healthier, I felt sick and nausious and tired after binging...I don't like the sluggish feeling - it no longer works for me thus I have to keep myself satisfied on natural, fresh, well prepared foods Smile
-you rock!!
fridgepig

Joined: Dec 12
Posts: 22

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Posted: 27 Jun 2014, 08:58
I am the same as you....once I start seeing and eating rubbish food......I cant stop eating........MY MAIN TIP IS TO NEVER EVER EVER EVER EVER GO INTO A SUPERMARKET........AND ONLY SHOP AT BUTCHERS AND GREENGROCERS......THAT WAY YOU DONT HAVE TO DROUL OVER THE COOKED MEAT COUNTER, THE WOMEN MAKING PIZZAS, THE TUBS OF ICE CREAM CAKES ETC ETC.....SUPERMARKETS GET OFF ON SELLING SUGAR LAIDEN, SALT RICH, FAT FILLED RUBBISH TO MAKE MONEY AND SHOULD TAKE MORE RESPONSIBILITY!!!!! AS FOOD IS IMPORTANT TO A NATIONS HEALTH

SORRY ABOUT THE CAPS ON A MAC ITS A PAIN......NOT A BIG MAC......
ReneefromLA

Joined: Dec 12
Posts: 6

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Posted: 27 Jun 2014, 11:42
I feel jealous that you have a separate butchers and greengrocers! I live in the US and, for the most part, we only have supermarkets. Even our small grocery stores have everything: a bakery with freshly made donuts throughout the day, a deli with pizza and fried chicken, an entire freezer aisle with ice cream, etc. I try to shop in bulk for meat and veg and then go to Whole Foods if I need something from a "middle aisle." It costs too much at Whole Food to impulse buy!
ann01981

Joined: Dec 13
Posts: 13

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Posted: 27 Jun 2014, 12:21
Actually, our farmer markets with all the fruits and veggie seem to have to have the most junk. They ones town the street from me is also are coffee shop/bakeries complete with take out meals,on the go foods, jams, pies and lots other junk.
gnat824

Joined: Jul 10
Posts: 1,712

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Posted: 27 Jun 2014, 12:47
ann01981 wrote:
Actually, our farmer markets with all the fruits and veggie seem to have to have the most junk. They ones town the street from me is also are coffee shop/bakeries complete with take out meals,on the go foods, jams, pies and lots other junk.


We have one at the office (it's a very large building) and that's how that one goes, too. One fruit/veggie vendor along with cookies, baked goods, glazed nuts, two take-out lunch places, etc. Unfortunately, that's what people buy!
- Natalie
Deb_N

Joined: Nov 13
Posts: 471

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Posted: 27 Jun 2014, 22:12
Before you buy something, look at the nutrition label on the back. How many calories and carbs does it say? How much fat, sugar, and sodium? I stay away from the unhealthy things that I used to eat.
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mummydee

Joined: Feb 10
Posts: 2,939

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Posted: 28 Jun 2014, 06:03
The term "Farmers Markets" should not be allowed on the markets mentioned here, farmers do not grow donuts! It's such a misnomer.

Gnat you always give good advice but this time I think you might be missing the personality type of the person posting. I'm not saying that they are an addict but might have an addictive type personality and therefore your theory would not work for them (as is doesn't for me or Glaun). It's similar to an alcohlic. Regular people can have a drink and get up and walk away, common sense and logic rules. But to an addictive type person , whatever the vice, this doesn't work and the only way to not indulge is a 100% abstinence.

To fatihaji02, you mentioned you love 'crisp' were you meaning something like potato chips? If so, have you ever tried making kale chips or any other veggie crisps? very easy and healthy and no chemical ingredients. Just google Kale chips and see how easy it is.
If it is a plant, eat it, if it comes from a plant, don't!
wholefoodnut

Joined: Jul 12
Posts: 4,588

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Posted: 28 Jun 2014, 07:47
mummydee thanks for reminding me of kale chips, I must try it again. mine were awful, I must have done something wrong. love zucchini chips and dried tomatoes.

gnat, I also go to fruits or my bread for a snack. homemade wholegrain, flax seeds, sun seeds, garbanzo bean flour; it does have a little sugar to help the yeast along; it's a complete protein. Very few people make bread every week, like I do.

fatihaji, you may find that if you stick to your plan for while those not so healthy foods won't even taste good or actually make you sick after you eat them. I ate one potato chip awhile ago, it tasted slimy and nasty; had a donut at work one morning was so sweet I could not finish it and had a stomach ache the rest of the day. Of course that doesn't happen with everyone.

Try to stay away from processed foods many of them are made to become addicting and the chemicals and other ingredients are designed so that you crave more, the companies of course want you to make them money. Even some of the ads for snack foods dare you to just eat one..
"The way we eat in America makes us sick, and if we change our diet--simply incrementally-- we will be healthier." Mark Bittman Food Matters

Jeri
mummydee

Joined: Feb 10
Posts: 2,939

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Posted: 28 Jun 2014, 08:38
Wholefoodnut, you probably over cooked them... I do them for about 8 minutes if you hit 10 they start to brown and go bitter. I use a mandolin and slice all veggies super thin then sprinkle with a wee bit of sea salt and or cajun spice. I'm not a snacker but when I have friends over that do I like to do this.
If it is a plant, eat it, if it comes from a plant, don't!
ann01981

Joined: Dec 13
Posts: 13

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Posted: 30 Jun 2014, 06:48
Some there markets are right on the farms but I do understand what you are saying.
NowIundersta...

Joined: Mar 11
Posts: 123

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Posted: 30 Jun 2014, 15:58
@wholefood / there was an episode on 60 Minutes whereby they were interviewing a company that specialises in flavours. They mix and match components, chemical ingredients, fats, salt, sugar to get that perfect flavour. And, they are invented flavours, not watermelon, or grape etc. And the goal was to have people not being able 'to have just one'. Even Morley S. referred indirectly to their job of as one of trying to get people addicted. The way it was described is that these flavours play on your pleasure centers, in a pervasive way. The are called 'flavorists' and I'm not sure about this but I think they are chemists. So the reason there is an obesity problem is because we have big companies trying to drug people to get them addicted to the 'tastes' of things. So, in fact, we are not to blame for lack of willpower, or whatever. That's why like many here, I try to go for natural foods. I know it's the only way I won't overeat. Because in reality, eating is such a normal thing. So why has it gone so awry for so many people. that in itself is not normal. It's got to be with the tampering of the food. IMO
wholefoodnut

Joined: Jul 12
Posts: 4,588

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Posted: 30 Jun 2014, 19:29
So true, maunikmtl, the companies who produce those foods do that. I also try to stick to whole natural foods and have since the early 70's so not new to me.
"The way we eat in America makes us sick, and if we change our diet--simply incrementally-- we will be healthier." Mark Bittman Food Matters

Jeri
wholefoodnut

Joined: Jul 12
Posts: 4,588

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Posted: 30 Jun 2014, 19:31
Mummydee, I'm sure I probably did. Will try again soon. The next two weeks are nuts with ball tournaments and the holiday.
"The way we eat in America makes us sick, and if we change our diet--simply incrementally-- we will be healthier." Mark Bittman Food Matters

Jeri



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