Head Hunger and Carb Monster!

I need a few ideas on how to handle "head hunger". My pouch still works . . .but I can graze all day long. Boy, the calories can add up! The carb monster gets a hold of me and won't let go. I love to snack on crackers, pretzels, chips and bread does not bother me. My biggest carb - french fries!!! I go through McDonalds for an ice tea and always order a small fry. I've decided not to go out for tea, but bring it from home. I'm almost 4 years out and have put a little of my weight back on. I'm not discourage, just want some ideas. I love this board . . . I read and find out that I'm the the only one who struggles every-now-and-then. Carla

This is what appears to be helping quite a few of us... :-)  http://www.5daypouchtest.com/ The first step is de-carbing, yes?  Then you gotta work on the attitude :-)  That way when that goober head hunger attacks, you can counter-attack! :-)  I see you've already started by not going to McDonalds for that iced tea! Yay for you! :-)

Angie

 

Hi Carla :) I personally never graze. If I feel hungry, head, tummy or otherwise, I eat a full normal meal. That's it. Some days I have 4 or 6 meals and others I have to remind myself to have at least 3. I think that nibbling or grazing begets grazing. Just grazing makes you want to graze more.  I also have a 40 ounces of fluids between meals rule. If I havent had it I have to keep chugging until its done before eating food. Dehydration turns into head hunger for me. The easiest way I counter grazing is I ziplock and pre portion the kinds of foods people like to graze on. When I open a can of nuts, box of crackers or sometimes even cereal, I get out my scale and baggies and portion it all out. No chance of just having one. So if I feel like having A cashew, I get 50 grams of cashews. A rule I made long ago that has kept me from feeling like over eating is "only once a day". I only eat an individual food once a day. So if I feel like having crackers I work them into my meal plan, they are 130 cals, 5 fiber, 2 protein and I get 18 of them. I eat them leisurely and know, if I want to, I can have them again... tomorow! I also made a vow to never eat or even drink at fast food places again for the very reason you mentioned. I might intend to get a salad buuuuuuuut my calories are good today so I can have a fry :) Which would turn into me finding excuses to go to fast food places. Some things are just better to obstain from. I always save my "snacky" type foods for my before bed meal. This way I can control over eating them or craving more since Im sleeping. I find if I eat snacky things early I want them all day long for every meal.  All meals/snacks/eats whatever you want to call ingesting calories, are protein based for me. The main part of the meal is some type of high protein or lower protein with high fiber. The rules I was given in the begining, for the most part, I still follow. Now that Im at maintenance I can add some more fun foods in because there is only so much protein I need a day ;) Good luck :) HUGS PK

PK, Thanks for your answer to Carla.  I got a couple good ideas from your strategies!  I like your ideas of requiring a certain amount of fluids before eating the next time, making every time you eat be an actual meal, eating a snack-type food only before bed (some people would frown at that, but I can see the logic), and only allowing any given food once a day!   Sounds like you're doing very well, and I say . . . whatever works!  I am going to try to implement some of your ideas, maybe one at a time, and see if they help me! Thanks again, Jo

I too like your ideas - especially the fluids one!  Thanks

Thanks PK for the good advice. We are told these things, but sometimes we need a reminder. I've picked up some bad habits over the past 6 months . . . but I know I can gain control again.

Like I said before, my pouch still works, I need to learn to use it correctly again.

We all make mistakes . . . thanks everyone for your advice.

Carla

Hi Carla, You got some great ideas from the other posts, I just want to add a bit more. You may find it helpful to keep a food diary for a week or two. The key is to have it with you at ALL times and write down the time you eat, what you eat, and how much you eat, you might even include how you were feeling at the time. This can be a real pain to do but there are so many reasons to do it. First off, it helps to make you think before you eat. Second, you can start to see patterns - maybe you went too long without eating a meal, maybe you are more prone at a certain time of day, trigger situations, trigger foods, etc. Third, studies suggest that keeping a food log is a major predictor of long term weight maintenence. The other thing you may try is to limit eating to one place whenever possible. (e.g., not in the bed, the car, the desk, the couch, etc.). And try to limit distractions when you eat (TV, email, phone, etc.). Make eating as "MINDFUL" as possible.  Best of luck to you! I think it is great that you are asking the board this now before it feels out of control  for you. Grazing tends to be the number one cited reason for post WLS regain. So GREAT question.