Tips to avoid Grazing
Like Lora, I eat six of seven small meals a day. Most meals are under 200 calories and a my big meals are about 300 calories. I never let myself get hungry and I don't keep junk food in the house. I always have a glass or bottle of water with me.
If you don't control calories, it will be impossible to maintain your weight loss down the road. Just because you can eat more does not mean you should do it.
Real life begins where your comfort zone ends
Unstructured time (such as on your days off) can be filled with grazing. Grazing is about 99% effective in regaining weight. It is a bad habit that is hard to break.
I've used Eggface's 50 Things To Do Instead of Snacking plus added my own things to it. When I find myself wanting to graze, I will distract myself so I don't get into it.
Like the others that have replied to you, I'll have cut veggies to chomp on or some lean protein. I always make sure that I have veggies and/or protein to grab so I don't eat off track.
Cathy
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Never take days off? Or keep yourself really busy. I had today off due to the snow, but I worked both Saturday and Sunday to be able to not work during the snowstorm, so it means I didn't eat much all weekend. I did eat lunch and dinner today but I will be back on track tomorrow. It's all a matter of planning. Grazing just means you are bored.
Here are three comments made by support group members on the topic of grazing: 1. continual hunger could be mistaken for what is actually thirst instead 2. grazing could be a way your body is trying to relay a message you are deficient in something 3. it's not what you are eating but what's eating you. Do any of these sound like a possibility? My best constructive tip to resist periodic grazing tendencies is to eat every three hours choosing a DENSE protein when you do.
