Need help with snacking/overeating

[Starlight1]

As the title suggests I have a huge snacking problem that is keeping me from reaching my goals. I want to stop snacking altogether but need some advice/ tips from people who have done or are doing the same. notice how I say stop snacking altogether which means I don't want altenitives to snacking because I don't want to snack at all, the act is doing more harm than good for me right now. I appreatie all comments. Bye.

 

[Cate]

Start off your day with a good breakfast, include protein in every meal(helps keep you full) & drink lots of water. Eat well-balanced meals that sustain you. Good luck!

 

[overlandflyer]

when you eat, there is a delay is your body telling you that you've had enough. it probably will vary with what you eat, but 1st... slow down. read something while you eat is one way. 2nd... if you are having a sandwich, say, eat half and then take a break for 10-15 minutes. if you want, have the other half sure, go ahead... but again, slow your pace of eating.

i make up small snacks, but i also eat them one bit at a time, not a handful at a time. some of my snacks often have a bit or two of chocolate... you'd be surprised how long you can make a bit of chocolate last with some practice. it's easy to pound down a chocolate bar in less than 10-15 seconds. i can make one square of that last over a minutes. once it's in your stomach, the taste (what you are really after) is over.

hunger is also not something that should always be acted upon.... you're not going to die if you don't eat for a day or two, so next time you get an urge to eat, get distracted by something. habits are hard to break, so at first this will not be easy. i intermittent fast and after more than a year, i still get hungry during fasting times. now it is not only much easier to say no, but after i do, the feeling is something that always gives me a smile... on the order of ... "ok, what was i thinking".

black coffee or tea with only a keto friendly sweetener are my go-to drinks during fasting times.

 

[kittycat1]

I'm also struggling with this.
And it doesn't even matter if I'm on keto diet or high carb diet, I'm always snacking and I'm unable to eat just small amount, I have to finish the bag.


But, as I already lost good amount of weight in the past few times, there are some methods which helped me during the way.

- buying small packages, if I wanted a chocolate, I would go and buy small pocket one, and not the whole table.
- being occupied and away from home, it always somehow makes me eat less. I eat the most when I'm working from home (unfortunatelly that's my reality right now)
- sometimes good music helps, but not always, I have moments when good concert on YT gives me that happy mood, similar to delicious snack
- getting up and do some activity. Unfortunatelly I'm not able to do it most of my day bcs I have to be online, but when I can it's really good method against snacking
- sometimes writing on forums and calling a friend helps
- going to bed early. Sometimes I used to go to bed at 9pm, because if I stayed awake I would probably snack a few times before midnight. I srsly consider implementing this in my everyday life now
- having a black coffee/tea or glass of water also really helps

As I said, all this gave me the results, but I wasn't never able to stick to those things for more than 6 months, mostly because I always fall into my old dark patterns. However maybe some of those stuff could be useful for some of you here Because they really work!