Stopping yourself from off plan eating

Anyone have any suggestions for stopping an in-progress episode of unhealthy or oversized portion eating? I find I can eat sensibly for long periods , but when I experience one of these episodes, reminding myself of my goals, trying to leave the kitchen, or thinking of substituting a healther option is just overridden by the desire to eat. Maybe my willpower/committment is just not strong enough, but I'd love to hear suggestions that have helped other people:
"Back away from the food"

Mon. Jan 14, 8:46am

i have the same problem. One of the things i have done that i use smaller plates so even if i don't eat healthy at least the portion control is there without me having to think to hard on it. I can't keep unhealthy foods in my house so if I have one of those moments I actually have to get in my car and pick it up or order out which by the time it arrives I don't want it. I will keep watch on this thread because I could really use some new ideals dealing with this problem.

Monday, January 14, 2008, 9:17 AM

Sometimes I get in this mindset of 'Oh well, I've already done the damage - let's keep on going.' I've been reading the Beck Diet Solution that reminded me that I can stop a binge at ANY moment and that makes it better than if I were to keep going. It was said on another thread - 'A whole package of cookies is better than a whole package of cookies and a pint of ice cream.' - that right there saves you 1000+ calories ;)

I like the smaller plate idea - ward off overeating before it even starts. Limit the unhealthy options in your house or put those items in smaller bags so you've got little portions ready to go. Sometimes any little barrier to our eating is enough to stop it, so having to open up 5+ bags of your favorite food might short circuit the binge.

You'll get other ideas here, but if you have another episode, just move on from it, forgive yourself and start back on plan with the next meal or snack.

Monday, January 14, 2008, 9:42 AM

Eat more often

I never let myself get hungry. I adjust my food intake into 6 smaller meals so I won't ever be hungry. I know I won't be tempted to eat if I'm feeling satisified.

Monday, January 14, 2008, 10:05 AM

One day I was making cookies and trying not to eat the dough, and with every bite that almost made it to my mouth, I would remind myself that every bite is a choice, and if I choose to eat that dough, I'm choosing to be overweight (a big oversimplified, but the essence is there). So every 20 seconds or so (it felt like, anyway) I would be telling myself "it's a choice, it's a choice, it's a choice". And then when I do have a treat, I know that it's a choice too, in a good way. Just a small thing, but it worked for that day!

Monday, January 14, 2008, 11:17 AM

11:17 - I love that. It may be oversimplified, but it's also true. We make a choice every single time we take a bite - whether it's a bite of apple or 50 bites of deep pan pizza! Every decision we make around food either helps or hurts our efforts. Thanks for that reminder!

Monday, January 14, 2008, 11:54 AM

Sometimes I want something so bad it is all I can do to stop myself. At those times I ask myself what do I want more? To be thin and have a life and experience what everyone else does or do I want that food that does nothing for me. Sure for the few minutes that I am eating it my mind and my fears shut off but as soon as it is gone I am in guilt mode. That does nothing for me. So I pick having a life.
My story may be more extreme than some and less than others. I never have been able to go and do things like others, my weight has always gotten in the way. Too many restrictions.
That is another thing to think about, no one thinks they are going to gain THAT much weight. But it happens. And the unhappier you are the more I piled it on.
So finally I have it in me to love me and take care of me.
Two more things.
There are days that I eat more than I should or I can't make myself stop grazing but I choose things with little to no calories. Veggies, raw, pickled, all of them are low in calories and what I want is the crunch. Sometimes fruit but it is higher in calories.
The other thing is I give myself one day a month to have those foods that I will probably always want but are not good for me. So when I get to a place where I want an all out fried food fest I wait until that day. What ever day I choose. I tell myself wait until that day, if I still want it then I have it.
Good luck to you all.

Monday, January 14, 2008, 4:50 PM

smaller portions more often. If you're eating every few hours you feel less deprived. Yes you still have to make good choices but it's easier to do it this way. Also, bag portion sizes ahead of time so you don't go overboard. Also, if you work out, think about how long you will have to work out to work off those few extra calories. One last tip is to work out in the morning, this way when you want to overindulge hopefully you won't truly want to because you know you've "ruined" that work out for the day and let's face it, who wants to do all that work for nothing!!

Monday, January 14, 2008, 6:10 PM

I stop and ask myself "WHY" is food so important at that moment. What uncomfortable emotion are you trying to soothe, mask, whatever, with food?

Monday, January 14, 2008, 7:39 PM

Good point, PP. I ask myself "Am I really hungry, or am I trying to deal with my life through food?"

Monday, January 14, 2008, 7:57 PM

I had a little binge tonight, and I actually thought about this thread while I was eating. Of course now I'm feeling totally terrible about myself and wish I had listened to the advice here. But when I'm in the moment, it seems next to impossible to stop myself.

Monday, January 14, 2008, 8:52 PM

Recognition is the first step.
Maybe next time you will be able to talk yourself out of it.

Monday, January 14, 2008, 11:38 PM

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