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I need some helpful tips on how to stop snacking out of boredom.

I think it can help to identify why you want to snack.

Sometimes people who are mildly dehydrated want to snack because their body actually wants water. But the thirst/hunger signals get confused.

Other times people are eating to soothe an emotion/feeling: boredom, loneliness, sadness, etc.

And other times it's just habit.

So you might try this: at first, when you want to snack, first drink a glass of water, then wait about 20 minutes. Your urge to snack may actually go away.

If it doesn't, try to figure out what exactly is driving you. A good snack is something with a little bit of protein. Maybe some carrot sticks with hummus. (make sure to measure out a serving of hummus, though because that's one of those high-calorie foods that can be deceptive). Or you can do what I do: cut up an apple and eat it with a serving of natural peanut butter.

It takes a while to get used to, but stick with it - you got this!
 
I think it can help to identify why you want to snack.

Sometimes people who are mildly dehydrated want to snack because their body actually wants water. But the thirst/hunger signals get confused.

Other times people are eating to soothe an emotion/feeling: boredom, loneliness, sadness, etc.

And other times it's just habit.

So you might try this: at first, when you want to snack, first drink a glass of water, then wait about 20 minutes. Your urge to snack may actually go away.

If it doesn't, try to figure out what exactly is driving you. A good snack is something with a little bit of protein. Maybe some carrot sticks with hummus. (make sure to measure out a serving of hummus, though because that's one of those high-calorie foods that can be deceptive). Or you can do what I do: cut up an apple and eat it with a serving of natural peanut butter.

It takes a while to get used to, but stick with it - you got this.
Well, with the hummus, I have discovered that using it as a snack is a great idea. A few celery or carrot sticks and two tablespoons is enough of a snack to satiate me. Hummus is high protein, which makes me feel fuller longer.
 
A fresh salad with a variety of veggies and a couple of ounces of pan fried in sesame oil chicken breast, with a vinaigrette dressing measured out, will be my dinner tonight.
 
I am feeling some fatigue since I instantly cut out all of the refined sugars and bad fats a few days ago.
 
But I am also not giving up natural sugars as found in fresh fruit. In moderation that is a good thing.
Natural sugars are fine to have, they are absorbed differently by the body. Refined sugars are the problem.

Although admittedly there are some fruits that are higher in calories than others - bananas come to mind. Also grapes I believe have a lot of calories. Still okay to eat, but if you're counting calories have to be more careful with those.
 
"How do I stop doing X?"

Simple.

You just stop doing it.
To be completely fair, it is often hard to break a long-standing habit, especially if it was a habit borne out of emotional dysregulation - smoking for example. A lot of people have to replace one habit for another, which isn't always healthy either.

I always advocate for doing these things slowly so the person can get used to the changes. A lifestyle change is not a sprint, it's a marathon.
 
Natural sugars are fine to have, they are absorbed differently by the body. Refined sugars are the problem.

Although admittedly there are some fruits that are higher in calories than others - bananas come to mind. Also grapes I believe have a lot of calories. Still okay to eat, but if you're counting calories have to be more careful with those.
Nutrition Comparison: Grapes Vs Banana

Actually, for me, the calories involved with either of these fruits is a moot point.

I'm allergic to latex, so no bananas.
And grapes are so sweet, that one is how many I could have in a day.
But then the next day I'd actually feel the impact due to glucose drop.

Apples I can use.
Bought 4 bushels last fall.
 
Have you been able to get back into gaming? Winning a game or doing well in a long one sets off the release of dopamine in the brain.... anything you consider a reward will do it. The only caveat is to not mindlessly snack while gaming...or have some fresh fruit or veggies pre cut and ready to go instead of the hi calorie stuff. Like a lot of others here, I have to just not bring anything into the house that I shouldn't eat a lot of at once. Otherwise, I could go nuts and just eat it all in a day.
 
Metalhead you like these things you buy and I will not say stop buying them. However, you have also mentioned a medical need to lose weight. I will say this have YOU considered buying the snacks you want to buy and leaving only enough for a single portion for the day in your home and storing the rest in a cupboard near the home or something as I have had to do this when I started waking up in the night to eat one point. It was better than disposing of things and it worked well. Also, how about a lock on entry door to make it a bit harder to get to.

You can do it, and you are in control of it.

I wish you well with it.
 
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. . . it is often hard to break a long-standing habit, especially if it was a habit borne out of emotional dysregulation - smoking for example. . .
An addiction is physical. A habit is behavioral.
Smoking is an addiction. Snacking is a behavior.
You need a chemical substitute to beat smoking -- nicotine patches, for example.
You don't need to understand all the psycho-jargon behind a behavior to stop doing it -- you just stop doing it.
 
An addiction is physical. A habit is behavioral.
Smoking is an addiction. Snacking is a behavior.
You need a chemical substitute to beat smoking -- nicotine patches, for example.
You don't need to understand all the psycho-jargon behind a behavior to stop doing it -- you just stop doing it.
Yes, I work in the medical profession - I'm well aware of all of this. Nevertheless, obviously people "get" something from learned behaviors otherwise they would not do them, yes? So it takes time to unlearn these behaviors and replace them with more effective, healthier behaviors.
 
Sure, it takes time; but the key to quitting a habit is not to engage in endless discussions about how to do it.

The key to quitting a habit is to simply do it. I mean, how much discussion does a person really need to not do something?
 
Sure, it takes time; but the key to quitting a habit is not to engage in endless discussions about how to do it.

The key to quitting a habit is to simply do it. I mean, how much discussion does a person really need to not do something?
Your sheer and utter incapacity to show any kind of empathy towards another human being is duly noted.
 
Your sheer and utter incapacity to show any kind of empathy towards another human being is duly noted.
I think this is one of the problems with the older generations - there can be a serious lack of grace extended to a variety of problems that other people may have. I have chosen to not continue the conversation when it is no longer productive and I have better things to do than argue a point that I am already very well versed in on a professional level.

Metalhead - good luck with your lifestyle change!
 
Your sheer and utter incapacity to show any kind of empathy towards another human being is duly noted.
Not everyone will understand the complicated (and sometimes arduous) process of breaking long standing habits and the value of reaching out to others to discuss ideas and get encouragement. Particularly for those of us who have struggled with addiction, stopping behavioral patterns is nearly the same process as quitting drugs/alcohol. It is very difficult and discussing it can be very useful. I hope that what sticks with you most from this thread are the useful ideas and the encouragement and understanding shown. There are a lot of people here who want to see you succeed with this goal. 🌈
 
Your sheer and utter incapacity to show any kind of empathy towards another human being is duly noted.
Thank you.
I think this is one of the problems with the older generations - there can be a serious lack of grace extended to a variety of problems that other people may have.
For me, it stems from the fact that I used to engage in repetitive behaviors that others found off-putting. Wear the same clothes every day until they practically fall apart? Now I throw everything into the hamper at the end of the day and they last longer. Dominate conversations with my special interests? Now I wait until someone else mentions one of them before saying anything, and then I stop when I have to take a breath. Correct the usage and pronunciation of other people's speech? Instead I might use the term properly at a later time. All simple, no?
Not everyone will understand the complicated (and sometimes arduous) process of breaking long standing habits and the value of reaching out to others to discuss ideas and get encouragement. Particularly for those of us who have struggled with addiction, stopping behavioral patterns is nearly the same process as quitting drugs/alcohol.
Addictions are not what I'm talking about when I say "Just stop doing it". Addictions change brain chemistry in such a way that the addict feels physical discomfort and pain -- part of the process called "withdrawal. Addictions often require medical intervention by replacing the addictive substance with something more controllable.

Habits, on the other hand, are much easier to break, since the body does not go through physical withdrawal. A person may feel anxious when they no longer have any ballpens available to click incessantly, or when the gloves they wear makes it difficult to bite their nails. Once I realized the source of this anxiety, I was able to over come it and move on.

Sorry to be such a terrible, horrible, awful person for having found solutions to my problems without first engaging in endless discussions about them with strangers on-line.
 
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