I can't stop... [dubstep noises]
September 17, 2018 12:47 AM Subscribe
...Snacking. I snack a lot. Protein bars make me lose my appetite, but otherwise I graze all day and it makes me bloated. Any tips?
Green tea, coffee, protein bars help me. But I see a lot of people fasting at work, so I want to hear more about how they do it. Thanks!!
Green tea, coffee, protein bars help me. But I see a lot of people fasting at work, so I want to hear more about how they do it. Thanks!!
1. Don't do anything else when you eat. Just sit quietly and contemplate the act of eating.
2. Set a timer. Every time you have a snack, start the timer. You can't eat again for 30 minutes.
The first allows your brain to more fully recognise that you've eaten. The latter gives your body time to catch up and realise that hunger has been sated and you don't need to eat.
posted by pipeski at 1:55 AM on September 17, 2018 [1 favorite]
2. Set a timer. Every time you have a snack, start the timer. You can't eat again for 30 minutes.
The first allows your brain to more fully recognise that you've eaten. The latter gives your body time to catch up and realise that hunger has been sated and you don't need to eat.
posted by pipeski at 1:55 AM on September 17, 2018 [1 favorite]
What are you eating in the morning? I suggest a protein and fat-rich breakfast if snacking is a problem - you feel fuller longer. Maybe a couple of boiled eggs in the morning?
posted by Ziggy500 at 3:48 AM on September 17, 2018 [5 favorites]
posted by Ziggy500 at 3:48 AM on September 17, 2018 [5 favorites]
Are you drinking enough water? Sometimes thirst registers as hunger.
posted by mochapickle at 4:01 AM on September 17, 2018 [7 favorites]
posted by mochapickle at 4:01 AM on September 17, 2018 [7 favorites]
I was only able to fast once I went low carb. It stabilizes my blood sugar, and with it my cravings.
Usually I can just have a coffee with cream or half 'n half in the morning, and then I drink lots of liquid during the day (specifically flavored seltzer) and this lets me fast fairly easily.
posted by pyro979 at 4:11 AM on September 17, 2018
Usually I can just have a coffee with cream or half 'n half in the morning, and then I drink lots of liquid during the day (specifically flavored seltzer) and this lets me fast fairly easily.
posted by pyro979 at 4:11 AM on September 17, 2018
Antecdata that pulls on a lot of the things already said:
I trained myself by willpower just not to eat other than meals. For me it has to be all or nothing or I won’t stick to it (I just can’t have one or two snacks—that opens the floodgates). I drink fizzy drinks (low cal) all day long which helps. You really have to get through a week or two or three of being more hungry but then it isn’t so bad. I literally don’t buy any snacks to keep at work or home and I have a rule not to eat anything offered or laying around at work. Blanket rule, no exceptions (exception: now that I’m pregnant I haven’t been so strict!).
It gets easier after awhile, but those first few weeks are tough.
posted by peanut butter milkshake at 4:30 AM on September 17, 2018 [2 favorites]
I trained myself by willpower just not to eat other than meals. For me it has to be all or nothing or I won’t stick to it (I just can’t have one or two snacks—that opens the floodgates). I drink fizzy drinks (low cal) all day long which helps. You really have to get through a week or two or three of being more hungry but then it isn’t so bad. I literally don’t buy any snacks to keep at work or home and I have a rule not to eat anything offered or laying around at work. Blanket rule, no exceptions (exception: now that I’m pregnant I haven’t been so strict!).
It gets easier after awhile, but those first few weeks are tough.
posted by peanut butter milkshake at 4:30 AM on September 17, 2018 [2 favorites]
As someone who used to fast for Ramadan, I second those who say (a) instead of reducing snacking, aim to just stop and make snacks unavailable to yourself, and (b) it'll be tough for a few days but will become easier with time. Just stick it out.
posted by tavegyl at 4:42 AM on September 17, 2018 [4 favorites]
posted by tavegyl at 4:42 AM on September 17, 2018 [4 favorites]
Why are you snacking? Are you hungry, bored, restless, lonely or something else? Are you getting anything out of it, other than food? If so you can combine some of the above with shifting the habit - going for a short walk, stopping by the chatty co-worker, filling that need in some other way whatever it is.
I used to snack terribly in the office - I was bored. Podcasts helped, ultimately though I needed a new job. Also, I don't snack at home even when I work from home just because I can be more flexible about my day. I can also work harder for fewer hours, rather than muck around because it's not five yet.
posted by jrobin276 at 4:49 AM on September 17, 2018 [2 favorites]
I used to snack terribly in the office - I was bored. Podcasts helped, ultimately though I needed a new job. Also, I don't snack at home even when I work from home just because I can be more flexible about my day. I can also work harder for fewer hours, rather than muck around because it's not five yet.
posted by jrobin276 at 4:49 AM on September 17, 2018 [2 favorites]
I snack at work because of stress. Chewing gum helps a lot. Buy in bulk and keep it in your desk drawer. I can get through a pack a day at times. And drink loads of water. Green tea helps when I just need a comforting quick break from work.
I definitely find that when the office kitchen isn’t stocked with communal snacks, I don’t pursue them elsewhere (for example, I won’t go to the vending machine). But I can’t force everyone else not to get communal snacks. I try to request healthy ones, though.
I bring a piece of fruit to get my blood sugar up when it crashes in the afternoon. That hangry, stressed, muzzy-headed feeling is no good when I have to be productive. Without a healthy alternative, I’ll go running for chips and candy.
posted by snowmentality at 5:19 AM on September 17, 2018
I definitely find that when the office kitchen isn’t stocked with communal snacks, I don’t pursue them elsewhere (for example, I won’t go to the vending machine). But I can’t force everyone else not to get communal snacks. I try to request healthy ones, though.
I bring a piece of fruit to get my blood sugar up when it crashes in the afternoon. That hangry, stressed, muzzy-headed feeling is no good when I have to be productive. Without a healthy alternative, I’ll go running for chips and candy.
posted by snowmentality at 5:19 AM on September 17, 2018
One thing that killed my snacking urges (and they can be quite strong) was when I was eating a high protein, low carb diet. All that protein really left me (6'6", 250 lbs) feeling really full.
And water. Drink lots of cold water.
posted by Twicketface at 5:30 AM on September 17, 2018 [2 favorites]
And water. Drink lots of cold water.
posted by Twicketface at 5:30 AM on September 17, 2018 [2 favorites]
Don't feel you have to Never Snack right away. I started with not eating after 7:00 pm and kept that up for a long time before I moved to not snacking during the day. Going without food at night was hard at first, but it's been great for me. It's weird how it feels like it frees up lots of time in the evenings. From doing that, I learned that it's OK to be hungry, which seems obvious, but I think that we end up thinking a lot of times that hunger is bad and you should never feel that way. That made it easier to avoid snacking during the day.
posted by FencingGal at 6:56 AM on September 17, 2018
posted by FencingGal at 6:56 AM on September 17, 2018
Everytime you feel like a snack have a nice drink first. Tea, green or herbal is usually my get go, but something with a bit of effort to make, so if water chop up a lemon to go in it and add ice. It keeps the ritual of snacking but in a healthier way. Most people fasting are on high protein low carb diets. Also have your next meal planned and a time set. Fasting with an I'll eat sometime & have something level of vagueness is a lot harder than. At 1pm I'll have that nice steak & salad bowl I bought with me, man I'm looking forward to that. .
posted by wwax at 7:42 AM on September 17, 2018
posted by wwax at 7:42 AM on September 17, 2018
Cheese.
posted by deludingmyself at 7:44 AM on September 17, 2018
posted by deludingmyself at 7:44 AM on September 17, 2018
Making myself track what I'm eating helps a bit. I use My Fitness Pal, but there are plenty of other apps out there.
posted by The corpse in the library at 7:50 AM on September 17, 2018 [1 favorite]
posted by The corpse in the library at 7:50 AM on September 17, 2018 [1 favorite]
Most people fasting are on high protein low carb diets.
This may be true, but there's also a big interest in fasting in the vegan, high-carb, low-fat community. That's the diet I eat, and I fast.
Since you've asked how people do it, I also have done a lot of research on it and find the health arguments compelling, which helps me. Women with breast cancer who fasted 13 hours a day had a 40% lower mortality rate (I have a cancer diagnosis, and I hope you never have that particular motivation). I think this interview with Dr. Satchin Panda is the one that includes that information. The Found My Fitness channel it's on has a number of interviews on fasting.
posted by FencingGal at 8:00 AM on September 17, 2018
This may be true, but there's also a big interest in fasting in the vegan, high-carb, low-fat community. That's the diet I eat, and I fast.
Since you've asked how people do it, I also have done a lot of research on it and find the health arguments compelling, which helps me. Women with breast cancer who fasted 13 hours a day had a 40% lower mortality rate (I have a cancer diagnosis, and I hope you never have that particular motivation). I think this interview with Dr. Satchin Panda is the one that includes that information. The Found My Fitness channel it's on has a number of interviews on fasting.
posted by FencingGal at 8:00 AM on September 17, 2018
If you aren't eating big enough meals you could try upping them (avocado with eggs will sure fill you up).
I drink herbal tea all day with no milk or sweeteners (chamomile, green, mint, ginger will increase your appetite so don't go there unless you have a really sluggish digestion), or have some kombucha as a treat which also reduces bloating. I definitely snack more when it's around or if I'm bored or avoiding a hard task. I've had success with just telling myself that the office gummy bears or skittles are just not an option, it's harder to be restrained and eat just a couple.
Another thing you could try is the apple rule, if you aren't hungry enough to eat an apple (which is a harmless thing to eat several of per day at 50 calories as it would fill you up), you aren't hungry enough to eat. You could also try more savory snacks like miso soup packs, beef jerky, and see if that hits the spot, or if you do have a snack, make it at a set time for a set serving, like at 3 p.m. I have an apple and some peanut butter and that's it. My coworker is great at prepping veggies in and having those instead of junk for snacks, so carrots, cucumbers, celery with hummus or dressing.
posted by lafemma at 8:07 AM on September 17, 2018 [3 favorites]
I drink herbal tea all day with no milk or sweeteners (chamomile, green, mint, ginger will increase your appetite so don't go there unless you have a really sluggish digestion), or have some kombucha as a treat which also reduces bloating. I definitely snack more when it's around or if I'm bored or avoiding a hard task. I've had success with just telling myself that the office gummy bears or skittles are just not an option, it's harder to be restrained and eat just a couple.
Another thing you could try is the apple rule, if you aren't hungry enough to eat an apple (which is a harmless thing to eat several of per day at 50 calories as it would fill you up), you aren't hungry enough to eat. You could also try more savory snacks like miso soup packs, beef jerky, and see if that hits the spot, or if you do have a snack, make it at a set time for a set serving, like at 3 p.m. I have an apple and some peanut butter and that's it. My coworker is great at prepping veggies in and having those instead of junk for snacks, so carrots, cucumbers, celery with hummus or dressing.
posted by lafemma at 8:07 AM on September 17, 2018 [3 favorites]
Make sure you're eating enough calories at meals. More likely, you just enjoy mindless eating, so work with that knowledge rather than against it. Set a rule that you're allowed to eat as many veggies and fruits as you please. Unlimited apples, carrot sticks, cherry tomatoes, bananas...whatever. But no accompaniments -- no hummus or ranch dressing or peanut butter. Nothing that's going to make you feel bloated and overfull. If you chafe at the idea of eating fruit ("Ugh, but I don't wanna eat an apple!") then you're not actually hungry, and you don't need to eat. Eating fruits and veggies will help wean you off endless grazing.
Your brain is gonna ping you for a snack a LOT in the first few days of eating less. Set a timer for 30 minutes and tell your brain "ok, if you still want a snack in 30 minutes, I'll give in." If so, piece of fruit or veggies only.
posted by missmary6 at 8:51 AM on September 17, 2018 [1 favorite]
Your brain is gonna ping you for a snack a LOT in the first few days of eating less. Set a timer for 30 minutes and tell your brain "ok, if you still want a snack in 30 minutes, I'll give in." If so, piece of fruit or veggies only.
posted by missmary6 at 8:51 AM on September 17, 2018 [1 favorite]
Bring a slightly unappetizing snack into work as a barometer for actual hunger. I switch between unsweetened non-fat greek yogurt with a tbsp of jam and a banana-chocolate-peanut butter protein shake (sounds 100% better than it tastes) and do a process of elimination.
As in, there are community snacks available at work -> I'm going to have one -> Wait, am I actually hungry or just bored? -> If I'm really hungry, then I should be hungry enough to eat my yogurt or drink my protein shake -> But those are unappetizing -> Then I must not be hungry, just bored. After all of that which really is just a two second thought for me by now, I either consciously decide that yeah, I'm going to eat this snack and feel good about that choice or no, I'm okay without that snack. For me, it was less about punishing myself for eating the snack and more about trying to stop mindless eating out of boredom.
posted by pumpkinlatte at 10:17 AM on September 17, 2018
As in, there are community snacks available at work -> I'm going to have one -> Wait, am I actually hungry or just bored? -> If I'm really hungry, then I should be hungry enough to eat my yogurt or drink my protein shake -> But those are unappetizing -> Then I must not be hungry, just bored. After all of that which really is just a two second thought for me by now, I either consciously decide that yeah, I'm going to eat this snack and feel good about that choice or no, I'm okay without that snack. For me, it was less about punishing myself for eating the snack and more about trying to stop mindless eating out of boredom.
posted by pumpkinlatte at 10:17 AM on September 17, 2018
Also chiming in to say drink more water (if you're not drinking enough). I mainly say that because you're talking about feeling bloated. If it's water retention, then drinking more water encourages your body to pee it out instead of holding it in. It's also possible that the mindless snacking is now also working as a stimulant for your mouth, hands, etc. It's something to do. So maybe frequently taking small sips of water (or some non-sugary drink) will also help with that feeling of needing stimulation.
posted by acidnova at 10:38 AM on September 17, 2018
posted by acidnova at 10:38 AM on September 17, 2018
This thread is closed to new comments.
By the way, if you fast your appetite gets smaller, so it may be that your coworkers have just trained their stomachs to not want as much food.
The potentially unhealthy way is to make your desire to look a certain way outweigh your desire for food...
posted by womb of things to be and tomb of things that were at 1:52 AM on September 17, 2018 [3 favorites]