Triggers

In another thread, Uzma mentioned some triggers, which happened to be types of foods (i.e., sugar, chocolate, etc.)

I know that I'm definitely triggered by certain foods, like sugar, chocolate, and crunchy snacks. I handle that by avoiding them, unless I am feeling particularly strong, in which case I may allow a small indulgence (e.g, sharing a piece of cheese cake with my boyfriend.) But for me, I think the psychological stuff is even more triggering.

Trauma, disappointment, and unhappiness are huge triggers for me. The worse I feel, the more I want to comfort myself with food. Luckily these days, I don't do that. But I am on guard against it all the time. Sometimes this kicks in without me even realizing it, so I know I need to be vigilant.

I used to also be triggered by happiness. For example: "It's a fun summer occasion! Let's have a massive barbecue!" Or, "I'm on vacation! I should celebrate by eating whatever I want and in whatever quantities I feel like having!". Or, "It's Saturday night! Chinese Food would be so much fun!!" I won't allow myself to do that anymore. Instead, I try to make the "fun" about the activity, or the company. NOT the food.

What are some of your triggers, and how do you handle them?

Elissa
Not pigging out today!

I'm very much the same way when it comes to disappointment, especially with myself. If I'm having a really bad day or if I'm feeling really uncomfortable in my body I tend to pigout to try and take my mind off whatever's troubling me. Unfortunatly afterwards I just end up feeling even worse than I did in the first place.

Well, I like to cook my own food whether I am taking it to work for my lunch or going out on a bike ride on a Sunday afternoon with my better half.
If you have to have sugar in your cooking/coffee/tea or anything, you can use the fake sugar as it is low in calories and has sweet taste too.
Some people say it tastes funny but you get used to it.
If you are serious about your diet you will compromise a little bit.
For my cooking, I use oil spray or try to boil or steam if it is possible.
Believe me, for 2 years I lived on the same diet day in day out and I enjoyed it so much.
I managed to get my body fat parentage from 12% to 4%. Now it 7% which I am happy with.
Oat milk (which I use in everything) and beans, Lentils, Peas, chili beans, one eye beans, black beans, that is only few kinds that I can think of right now. They contain no cholesterol, are high in fiber and protein and low in fat and so cheap and easy to cook.
Popcorn if you have craving in the middle of the night.
I pig out sometimes too but I don

Wow, Orc, I admire your discipline! And that discipline turning into a habit that you like! Must be great!

I personally tend to pig out when I'm putting off things. For example when I have to study, and I have all day to do it.

How I handle it? Sometimes I'm a good girl and eat some fruit when I'm in one of those situations. But mostly I try not to get too many snack-like foods in the house. You can't eat what you don't have!

I find that if I eat well (healthy) from the beginning of the day, get my protein in early and watch my sugars. The triggers don't seem to be as much of a problem.

Real Food has been a good change for me also...no processed foods, especially sugar, white flour or carbby snacks.

I agree with Isla. I really admire Orc's dedication to his fitness routine. I'm definitely going to be consulting Orc soon on several issues I've been having, particularly with regarding my workouts.

Isla, I also don't keep anything in the house with which I can't trust myself. That includes all junk food, and more times than not, bread. Sometimes I just can't have it sitting around and don't buy it.

Sophie, I too tend to do much better when I start the day out "right", but for me it always seemed more of a psychological foundation for setting up the day. I never considered that it might be the nutrition of breakfast that's helping. I guess it's probably a little of both.

What do you eat for breakfast? Can you describe the balanced nature of it? My breakfast isn't really planned based on nutritional balance, it's more trial and error and this seems to be working. Since it's mainly fruit, there are a lot of sugars involved, possibly too many. Thanks!

Elissa

[QUOTE=wheeler] If I'm having a really bad day or if I'm feeling really uncomfortable in my body I tend to pigout to try and take my mind off whatever's troubling me. Unfortunatly afterwards I just end up feeling even worse than I did in the first place.
[/QUOTE]

Wheeler, I can totally related to this. Have you come up with any mechanisms to "fight off" that type of pig-out before it happens? For me, that's the biggest challenges.

One of the most effective things that works for me is not allowing myself to go on eating autopilot. Instead, I try to talk to myself and say, "you DO have a choice, you don't HAVE to eat" and then go try on some (new, smaller) clothing to remind myself of what I'm working for.

It's hard, though, when all I want to do is comfort myself. But there are other comforts, I'm learning.

Elissa

Awesome Orc...You guy's are all interesting to read, as usual!

Haaa, I just went to the kitchen and added a little more Maple syrup to my Oatmeal...

I'm not at the point of giving up sugar completely. Although I KNOW if I chose to give up all simple carbs/sugar the lbs would drop off, for me. I can really relate to Uzma.(not in size...lol...the tiny thing).

My problem was not eating enough through the day, and then at night wow I was starving...I would eat dinner and keep eating right up until bedtime.....Waaaa!

I work with women all day long,(although this is true for my hub too!) and my feeling is that many people with a weight/health problems don't eat enough...especially protein....all day and their bodies go into kind of a "starvation mode". Then you get so hungry, you are so much more likly to binge or eat whatever you can grab. (At least I did)

That's what's so interesting about the insulin/blood sugar thing. And I really wonder if the high incidence of diabetes is related to this also.

Orc, mentioned making your own food, lunch too. If people could make the time to cook/eat properly it would be very helpful. (That Slim Fast Diet would be disastrous for me!!!! Pure Sugar!)

Breakfast is the hardest meal for me because I'm never hungry, oatmeal, (w/Maple syrup and milk, or molasses instead of sugar) I'm sticking to my real food theme so I don't do Aspartame...fake sweetener...the maple syrup and molasses have more nutrients and are not as processed.

I would prefer to do protein eggs, or even a cottage cheese, I swear this tides me over better than anything. I always try to do protein for lunch and afternoon snack...some sort of meat with cheese wgbread...if I have bread...in the afternoon cheese or nuts, I love hummus with rye pretzels.
Dinner; Meat (always) with veggies and salad...most nights.

OK, I'm rambling...I'm not losing weight eating like this, but I'm maintaining. I have energy and I don't craive....But if I do... a little dark semisweet chocolate seems to do the trick.

If I want to lose weight....eggs, meat and veggies, some dairy...NO SUGAR or carbs would do it for me.

Since the weekend is here, and I am awake way too early for a Saturday, I was thinking about how the weekends can be a trigger for me and for so many people.

Every now and then I like to peek into some diet journals to see how others are doing, and it seems like so many people complain about "screwing up" on the weekends.

Actually, weekends are a bit easier for me than weeknights. My weekends are fun and busy and I'm more stressed in general during the week, so I have more of a tendency to overeat during the week.

But I know that parties, social events, bars/clubs, and family dinners all pose weekend challenges for those of us who are working on fitness goals. For me, the way around this has been to put full focus on the events and the people and to keep reminding myself "it's not about the food", and drinking A LOT of water (and even diet soda--we are talking about Saturday night so a little indulgence is ok).

Also, throughout my "dieting" I've always allowed myself to have whatever entree I want at a restaurant one Saturday night per week. But I still cut the portion in half or thirds, and go easy on the bread and side dishes, and generally don't have dessert. This has helped me to stay on track. I do allow myself to have an alcoholic drink or two, as long as there's no cream involved.

Also, planning for a Monday weigh-in helps provide incentive for staying "good" on the weekend!

What struggles do you have with weekends, and what methods do you apply to overcome them?

Elissa

Lately I've been making lists of things I can do instead of eating when I'm not really hungry. Here are some ideas:
-walk the dog, brush the dog, bathe the dog
-go for a walk or go jogging
-do yoga
-go to the library
-write a letter
-keep a diary
-write a book
-write poetry
-say hello to a complete stranger
-stop procrastinating the things you'll eventually need to do anyways
-brush your teeth
-do your nails
-do the laundry
-wash the car
-learn to crochet and make an afgan
-listen to relaxing music
-take a bubble bath
-draw or paint
-look at old photo albums
-burn cd's
-take up a new hobby
-check your email
-do a jigsaw puzzle
-learn to juggle
-drink more water!!!!!
-clean the house
-redo a room
-garden
-watch the clouds
-day dream
-sharpen every single pencil in sight
Make a list of your own!

All fantastic ideas! I'm going to post something like that right on my refrigerator. Thanks!

Elissa

Oh Yeahhh! Wheeler...Great list,let me add;

Get my hair done
Get a facial
Get a pedicure
Or my favorite, Get a Massage.

******Just do something great for this wonderful Bod, that carries me all day everyday! *****