Emotional eating/boredom strategies

(Trudy) #1

Just checking in with the maintenance team and wanting some strategies to break some bad habits I’ve developed recently.

Prior to Keto I was morbidly obese. I’ve lost weight before on CICO but never able to maintain. This time I’ve maintained for seven months but I’ve noticed over the last couple of weeks I’ve slipped into Keto overeating most days, not to hunger. I have insight but am trying to justify my behaviour. I get that I’m stressed (who isn’t?) and my job is monotonous and not likely to .change in the near future. Today after lunch I was snacking at my desk…I haven’t done that since starting Keto in March last year.

I think I have to knuckle down and stop these behaviours right now before I slide further and can’t stop.

I guess I just had to share this somewhere.

(squirrel-kissing paper tamer) #2

Starting a thing is easy, sticking it out is the tough part, especially when we’re stressed or bored. If I get snackish (usually when I’m grumpy) it helps to keep chicken broth granules at work and have that. Not only does it not do any damage to my carb count but is usually picks me up and I feel a bit better. Same with an iced coffee or tea. I’m thankful I don’t have a desk job, I imagine it’s easy to get into the habit of boredom snacking.

(Trudy) #3

Thank you. I find that there is a Keto treat or replacement for just about everything now. The popularity of Keto is making Keto a great marketing ploy. I need to focus on real foods, forget the “thrill” of losing weight and remember the benefits (aside from weight loss) of this WOE.

#4

I won’t/can’t keep any snackable foods in the vicinity, and sometimes I have to smack my hands and tell myself “NO, you’re an adult, have some self-control!” It works 9 out of 10 times :slight_smile:

(Katie) #5

It is very tough. I haven’t yet been guilty of boredom eating…but I have sure wanted too! I just keep asking myself…am I really hungry or just bored?

I keep a bottle of water with a tablespoon of ACV with a bit of lemon. Sipping on that helps me control my urge to snack.

It isn’t the actual eating that counts so much…you can get lots of zero carb snacks…it is eating at all that will drive your insulin back up. That snack will cost you another 4 hours of elevated insulin…just remember that when the urge come on…and drink water.

#6

Have you tried a fairly strict “eating window” like OMAD or a 4 hour eating window? Just curious as I was morbidly obese from age ~14 to 39 that was largely contributed to by emotional eating and using food almost like an addiction. I have been doing OMAD or a 4 hour eating window for about 10 years (maintaining a 150lb+ loss) and it has been the key for me to get rid of the emotional eating urges and behaviors. New lifestyle habits take awhile (sometimes years) to truly set in.

(Trudy) #7

Spot on, this is what I need to remember. Thank you.

(Trudy) #8

Thank you @jackmormon, I do have an eating window but it’s around 8 hours, OMAD a couple of times a week (around 5pm). If I don’t have lunch I find it easier than eating and then not snacking but some days I’m hungry for lunch…then I snack, then I suggest to myself that my OMAD will be lunchtime, then I go home and eat dinner. Need to tidy things up, that’s my pledge.

(Marianne) #9

I hear you. Lately, I notice I have been eating more 20:4 than OMAD. I’ll have a hard boiled egg, maybe some cheese, or few slices of bacon, pepperoni - just because I want it, not because I am hungry.

If you can, try to think of work as your safe zone where you can most successfully control your eating. Pack your lunch and nothing else. Don’t keep keto snacks at work.

When I was working (up until recently), I wouldn’t eat anything and it wasn’t difficult. I’d come home, get on the computer and then make dinner. Now that I am retired, I find I am much more tempted because I have more time to fill. Don’t want to get in the bad habit of eating just to eat.

Good luck to us both!

(Marianne) #10

Great idea - I will try this. I do like bouillon, and it’s salty.

(Marianne) #11

Wow, that is an inspiration to those of us just starting out.

(Trudy) #12

Yes Marianne, I was thinking that now I’ve cleaned (eaten everything) out my snack drawer, which started out as an emergency drawer in case I had nothing else, I will not restock.

(K-9 Handler/Trainer, PSD/EP Specialist, Veteran) #13

If I have the occasional hunger pang… I use a granule of pink salt. It usually does the trick.

#14

I still have a lot of weight to lose, so not maintaining yet. But I did feel like I was eating when I wasn’t truly hungry. A couple of extended fasts later I am having to make sure I eat enough. EF also gets you in touch with real hunger and helps you recognize pleasure eating.

(John) #15

Yes, I agree with this. For me, this is the value of an occasional extended fast (24 to 48 hours is enough for me).

You finally get to be well and truly empty and feel what that is like, and you get to examine without responding to all of the other eating cues.