Am i subconcously sabatoging myself?

[kgitaitis]

Hi, i am new (about a month in) i've always eaten healthy and worked out and have maintained my weight for about 10 years (at a good weight and body fat)

So i decided i would like to lean out a bit and lower my body fat (from 19% to maybe 15%?)

I know WHAT to do. I set my self a little plan for the day....and stick to it for the most part, but I always end up eating something i shouldn't! And those little "bites" are once again keeping me at my maintenance. (thats how i have maintained... eat clean most time and then have something small daily, that isnt clean)

Its almost like i am am sabatoging my efforts. not sure why. any thoughts? suggestions?

[freebirdmac]

Why not post up some sample foods? Maybe we can come up with some subs that will still allow you to cheat.

[gecko...]

It might be just habit. I know that I have to consciously stop myself from picking at the kids food, or sticking the spoon in my mouth after cooking.

[trainwithrae]

how about allowing yourself something once a week so you have something to work towards..... a few hershey kisses? Something to keep you from grazing...

[kgitaitis]

Originally Posted by spark84

It might be just habit. I know that I have to consciously stop myself from picking at the kids food, or sticking the spoon in my mouth after cooking.

this is what i do... i nibble on kids snacks, taste hubbys dinner etc.. im not hungry!

i have tried the planned cheats but end up cheating AND having the "nibbles" (as i like to call them.) therefore getting extra calories.

[kimm4]

I find that many of my female clients do this. I like to call them bites. Taste dinner while it's cooking, finish the last couple bites of their kids plates when they're done eating, grab the last cookie from the cookie jar etc...

I used to have my clients list all the bites they would eat in a day...then I'd add up the calories for them...you'd be amazed at the extra calories all those little bites add up to. (The numbers we're usually around 300 to 1000 extra calories a day...I'm not kidding!!)

It's all about willpower...good luck!!

[Ever84]

Originally Posted by trainwithrae

how about allowing yourself something once a week so you have something to work towards..... a few hershey kisses? Something to keep you from grazing...

I agree, when I was first starting out a small cheat at the end of the week is what kept me sane. You DO work hard for that little goody!

[kgitaitis]

Originally Posted by kimm4

I find that many of my female clients do this. I like to call them bites. Taste dinner while it's cooking, finish the last couple bites of their kids plates when they're done eating, grab the last cookie from the cookie jar etc...

I used to have my clients list all the bites they would eat in a day...then I'd add up the calories for them...you'd be amazed at the extra calories all those little bites add up to. (The numbers we're usually around 300 to 1000 extra calories a day...I'm not kidding!!)

It's all about willpower...good luck!!

what can be done about this? is it habit perhaps or need more will power?

[kgitaitis]

Originally Posted by freebirdmac

Why not post up some sample foods? Maybe we can come up with some subs that will still allow you to cheat.

breakfast:
coffee with light soy/splenda
food for life english muffin with one carton egg beaters (very filling)

snack:apple with tablespoon natural peanut butter
(may find self "into" the jar periodically through out the day)

1 chicken breast
steamed veggie (like brocoli)

1-2 boca pattys with low sugar ketchup
steamed veggie

1 chicken breast
steamed veggie

also may have special k protein cereal or egg beaters... all this fills me up...
the problem is dipping my finger in the peanut butter, "tasting" dinner and hubbys and daughters snacks and desserts)
that is the problem... if i have to many "tastes" through the day, i dont want to eat my planned meals so i don't over do my calories. And then my macros are messed up.

[viridian]

The peanut butter might be your trap... There was a time last spring where'd Id randomly grab a small spoonful of peanutbutter and I probably gained 5 lbs or so over a few months, mostly from my little tastes.

Weighing my foods and writing them down helps me alot... it's also a deterrent to eat other unplanned things because I know I've got to weight and write them down.

[kgitaitis]

Originally Posted by viridian

The peanut butter might be your trap... There was a time last spring where'd Id randomly grab a small spoonful of peanutbutter and I probably gained 5 lbs or so over a few months, mostly from my little tastes.

Weighing my foods and writing them down helps me alot... it's also a deterrent to eat other unplanned things because I know I've got to weight and write them down.

yes, i write them all down...in fitday.com and in my bodybuilding blog! i write every bite. but for some reason that doesnt keep me from eating the "extras".

i did try to go a week without peanut butter... i tossed it out, and ended up eating worse things.
needless to say, it is back in the house, but i may toss it again!!

[freebirdmac]

Besides peanut butter, where are your good fats? You're also low carb. What do your cals and macros look like?

It may be those tastes are to make up for low carb/low fat. Do you refeed? One doesn't have to be hungry to crave what the body needs. That can make the tasting habit even harder to break.

[kgitaitis]

Originally Posted by freebirdmac

Besides peanut butter, where are your good fats? You're also low carb. What do your cals and macros look like?

It may be those tastes are to make up for low carb/low fat. Do you refeed? One doesn't have to be hungry to crave what the body needs. That can make the tasting habit even harder to break.

fats: just the peanut butter, lots peanut butter

macro goals: was 50% protein, 30% carbs 20% fat
changed to 60% protein, 30% carbs, 10% fat when i tried to get rid of the peanut butter.

either way, though, i have the goals, but before i am able to get to them i have "tasted many items" and it totally messes up my macros. i enter ALL things. here is my most recent macros based on all the "tastes":
carbs: 40-50%
protein:20-30%
fat:30-40%

[freebirdmac]

How many calories? Are you sure you are eating enough? You might be better off with 40/40/20. And maybe keep carrot sticks very handy so they are in your mouth during temptation times

[kgitaitis]

Originally Posted by freebirdmac

How many calories? Are you sure you are eating enough? You might be better off with 40/40/20. And maybe keep carrot sticks very handy so they are in your mouth during temptation times

the goal is around 1400, but of course the numbers get off and higher by end of the daybased on my nibbles.

would i still see results doing the 40/40/20? cause i want to lose body fat, not maintain.

[freebirdmac]

Yes. You can lose on a number of different macros. Between 1400 calories and low carb, you can be setting yourself up for nibbling. You definitely don't want to be both low carb and low fat. Fats are needed for energy in place of carbs. Plus you need about 40g of good fats just to maintain healthy body function including fat loss. Your calorie level may also be contributing. Even for your height it's pretty low. Your diet can be contributing to your tasting more than you realize.

[kgitaitis]

yea, i look at the gals competing in the figure comps and in Oxygen mag. i don't want to compete, but i want to look like them (don't we all) my plan was to mimick there "plans"... don't know how they do it!!

[Tiffany_P]

Originally Posted by viridian

The peanut butter might be your trap...

I totally agree! Not only do I find myself taking unplanned dips into the jar, but unless I actually weigh it, I eat too much. I used to eat a "teaspoon" every now and then, until I actually weighed it and realized that a rounded teaspoon of PB was more like a TBSP. Yikes!

I don't even keep PB around anymore. Or almond butter. Or cashew butter. They are just too damn tempting.

[polinutrigirl]

Originally Posted by kgitaitis

this is what i do... i nibble on kids snacks, taste hubbys dinner etc.. im not hungry!

i have tried the planned cheats but end up cheating AND having the "nibbles" (as i like to call them.) therefore getting extra calories.

Train yourself to be disgusted by junk food. I can't look at things like cake, or cookies, or packaged "junk" snacks without thinking of all that nutrient-free, sugary crap invading my body. Ew. I'd rather eat like my body is a hobby, a project toward as perfect as one can humanly achieve.

[SexyChic]

Originally Posted by kimm4

It's all about willpower...good luck!!

And there's your answer.

[kimm4]

Originally Posted by kgitaitis

breakfast:
coffee with light soy/splenda
food for life english muffin with one carton egg beaters (very filling)

snack:apple with tablespoon natural peanut butter
(may find self "into" the jar periodically through out the day)

1 chicken breast
steamed veggie (like brocoli)

1-2 boca pattys with low sugar ketchup
steamed veggie

1 chicken breast
steamed veggie

also may have special k protein cereal or egg beaters... all this fills me up...
the problem is dipping my finger in the peanut butter, "tasting" dinner and hubbys and daughters snacks and desserts)
that is the problem... if i have to many "tastes" through the day, i dont want to eat my planned meals so i don't over do my calories. And then my macros are messed up.

I'm trying to figure out where all your carbs and healty fats are? I'm thinking this is why your craving. How many calories are you taking in? You need protein, clean carbs and healty fats with each meal. So you need to revamp your eating plan just a little bit and I think it will make a huge difference

Healty fats - Nuts, pb, olive oil, canola oil, fish oil, flaxseed...don't be afraid to use all of them!!

[meanmo]

Originally Posted by kgitaitis

Hi, i am new (about a month in) i've always eaten healthy and worked out and have maintained my weight for about 10 years (at a good weight and body fat)

So i decided i would like to lean out a bit and lower my body fat (from 19% to maybe 15%?)

I know WHAT to do. I set my self a little plan for the day....and stick to it for the most part, but I always end up eating something i shouldn't! And those little "bites" are once again keeping me at my maintenance. (thats how i have maintained... eat clean most time and then have something small daily, that isnt clean)

Its almost like i am am sabatoging my efforts. not sure why. any thoughts? suggestions?

perhaps, people need to change their perception of themselves for long term dietary and fat ratio change. We tend to eat in sync with our perception of our bodies which is largely subconscious.


edit: sorry, female section.. I just posted advice in the teen section.. lol.. im on a roll..

[kimm4]

Originally Posted by polinutrigirl

Train yourself to be disgusted by junk food. I can't look at things like cake, or cookies, or packaged "junk" snacks without thinking of all that nutrient-free, sugary crap invading my body. Ew. I'd rather eat like my body is a hobby, a project toward as perfect as one can humanly achieve.

I'm sorry, but this is why you are 5'4" and weigh only 100lbs!! DO NOT DO THIS!! This post really pisses me off!! This kind of attitude towards food will only set you up for disaster or an eating disorder (which ever comes first!!)

What people need to understand is this a lifestyle change. You have to learn to find a healthy balance with food. Food is our friend not our enemy. If you think you can eat perfect 24/7 and never cheat or have a treat...then you need to get your head examined!!

The bottom line is you are in control of your food...don't let your food control you.

[SexyChic]

Originally Posted by kimm4

I'm sorry, but this is why you are 5'4" and weigh only 100lbs!! DO NOT DO THIS!! This post really pisses me off!! This kind of attitude towards food will only set you up for disaster or an eating disorder (which ever comes first!!)

What people need to understand is this a lifestyle change. You have to learn to find a healthy balance with food. Food is our friend not our enemy. If you think you can eat perfect 24/7 and never cheat or have a treat...then you need to get your head examined!!

The bottom line is you are in control of your food...don't let your food control you.

Reps... Thought the exact same thing but I figured it would probably go in one ear and out the other.

[kgitaitis]

Originally Posted by kimm4

I'm trying to figure out where all your carbs and healty fats are? I'm thinking this is why your craving. How many calories are you taking in? You need protein, clean carbs and healty fats with each meal. So you need to revamp your eating plan just a little bit and I think it will make a huge difference

Healty fats - Nuts, pb, olive oil, canola oil, fish oil, flaxseed...don't be afraid to use all of them!!

healthy carbs: food for life english muffin and steamed veggies with each meal
fats: peanut butter
protein: chicken breasts, bocas

[precisou2004]

Originally Posted by kgitaitis

what can be done about this? is it habit perhaps or need more will power?

my motto is "DONT BUY WHAT YOU CAN'T CONTROL - WHAT YOU DONT BUY YOU WONT EAT"

[kgitaitis]

Originally Posted by precisou2004

my motto is "DONT BUY WHAT YOU CAN'T CONTROL - WHAT YOU DONT BUY YOU WONT EAT"

that is true, but my family isn't "there" yet, so some items are going to be in the house. However, i try to buy them the stuff they like but im not crazy for.

[freebirdmac]

Do you cook with oil, like olive oil? You can even spritz some on your steamed veggies. You should also get in some long lasting carbs like oatmeal, brown rice, and sweet potatoes.

Overall I think you are eating too few cals and trying to be both low fat and low carb. That will hurt your fat loss and your ability to stay away from the tastes.

[shortee2525]

I do the same thing, i eat super healthy but then i start nibbling at random stuff.... I have a few tips that might help stay away from those "bites"

1- Chew sugar free mint gum that will kill your taste for anything. I chew gum while im cooking so i dont snack on the ingredients....
2- If you want to snack make yourself a protein shake with lots of ice, it kind of tastes like milkshake and keeps you occupied
3- Dont buy anything that's easy to snack on : When i have almonds in the house its easy to just grap a handful, same when it comes to cereal.... if PB is your vice throw it out!!
4- I find that when I am reading and not watching TV i have less of a tendency to go into the kitchen and eat....

Honestly I need to practice what I preach cause even with my little techniques I still have a tendency to nibble. Just don't be hard on yourself that can make things worse and cause you to eat more.....

[cindys76]

I don't have much new to say other than I agree with the advice above: you need more cals, especially carbs and fats. Currently I eat about 2200 calories/day to maintain my weight and the macros normally are about 50-55% carbs, 25% fat, 20-25% protein. If I go below 50% carbs I'll start snacking and craving carbs. Part of the reason for my high carb intake in the amount of cardio I do, but even if I go do less cardio, I still need more carbs than 30%. That's just me. The point is, if you find yourself craving or snacking on certain foods, then you very likely need more of something in that particular food.

Remember, as long as you burn off more calories than you take in, you WILL lost weight. It's not necessarily the size of the calorie deficit, but the deficit itself. Ok, it will take you a little longer to lose the weight if you have a smaller calorie deficit but that is not necessarily a bad thing.