I feel trapped!

[kez17]

I've had another day of unhealthy snacking and I know it's bad because I start to sweat because I feel so nervous when I'm eating it, but I only snack because I know I'm controlling myself and I want to break that barrier and it always happens at around 4pm anyone else had this problem?

[Diana]

Common prob, blood sugar dips around this time, so take snacks such as a handful (small ) nuts, fruit or something for then, plan it into your day, and eat enough at lunchtime to combat this too.

Being in control means refusing and being distracted too, good luck!!

[Hidden]

What about clearing all the unhealthy snacks out of the house? Porridge or shredded wheat with skimmed milk might be an alternative snack?

[kez17 in reply to Hidden]

My family like to eat the unhealthy stuff

I'd rAther just find a way to not snack atall

[katedaniels in reply to kez17]

Take yourself out for a walk at 4pm then, if you're away from the snacks then you can't have them. Plan a healthy snack at 3ish to tide you over until tea time.

[kez17 in reply to katedaniels]

I work 8-6 everyday

[katedaniels in reply to kez17]

Does this prevent you from taking in healthy snacks? If you can find the time to have unhealthy snacks surely you could just have healthy snacks instead?

[SillyKat]

I get this all the time, or at least I used to. Diana and Concerned hit the nail on the head on the carb/blood sugar front. I used to succumb to the munchies between 3pm and 4pm (not good that the biscuit tin drawer is located right behind my desk at work). Then when i started this plan I made sure I had a proper lunch, including a starchy carb like baked potato or bread or pasta, and I've not hit the biscuits ever since. For reference my lunches now top 350calories, sometimes even more, just to make sure it keeps me going until teatime. And if the calorie content of your meals worries you, remember it will be preferable to not eating enough and then giving in to sugar later.

[gingernut49]

Have a large glass of water instead.

[georgiexx]

It sounds like snack withdrawal symptoms!

It took me months to stop mindless snacking at the destructive level. Weekends were the worst until I took myself out walking in the countryside with just my lunch on Saturdays After a 5 or 6 weekends I stopped needing constant snacks because I learnt I could survive without them physically and emotionally. First time in 30 odd years. Yes I could feel really hungry, but I didn't die. Yes I had to live with uncomfortable emotions without access to comfort food, and I survived that too. My point is there can be a lot of habitual behaviour behind snacking. And in my view, over reacting to signals from our bodies and minds.

There's lots of things you can try. Take a smoothie with you. Add a tablespoon or 2 of porridge oats to the mix when you blend it. Don't put too much milk in. The result is creamy and thick and needs a spoon to eat and is quite filling. A lot of snacks are gone in seconds so takes a while for the brain to register, I'm full or I'm satisfied.

Self talk can be powerful. Ask yourself if you need this snack for energy. I'm carrying enough fat, so maybe not and if I eat this, my body won't use the fat I have so I may not lose weight. Is it worth it?

Write down everything you eat, when and why. It can help stop you in your tracks when you see it in black and white.

Don't try to be perfect! You may want do chose a couple of days where you put a conscious effort to tackle the issue. It's up to you as you know what you are like and what works best for you. A couple of successful days can build up your confidence.

[margrete]

What georgiexx says is very true and very useful. She's put her finger on it when she writes that you can feel hungry but you don't die of it. Few of us nowadays in developed countries ever feel hunger, or need to feel hunger, or even know what real hunger is! We are surrounded by food everywhere we look, every time we go down the street food is just everywhere, and don't get me started on TV ads, especially late evening ones. And that is part of the problem. We've become conditioned to thinking that we must eat - snack - all of the time. Yes, it is habitual behaviour. Some of it goes back to early childhood when food was used as a reward or a threat. 'Eat your dinner or you won't get pudding'. 'You can have a sweet if......' and so on. The worst thing was 'Clear your plate, you'll sit there until you do'.

[Jlmitch]

I felt like that a month ago. I was desperate to stop! I started reading and after much research of scientific studies and information (not myth and hearsay!) I decided to stop eating any sugar (chocolate, cakes, biscuits, sweets ) and any unrefined carbohydrates (white pasta, white bread, white rice). This is because they cause a sharp rise in blood sugar that causes insulin to be released which causes the blood sugar to drop fast. In addition, if you are following conventional advice to eat low fat - this stops you feeling satisfied after eating. Both these things cause the cravings. I've been eating low carb high fat for a month and my cravings have gone. I don't even crave carbs. dietdoctor.com/lchf

[kez17]

But I have about 4 portions of fruit a day, I love my fruit

I have a banana every day at 4 to stop my cravings, I can't give up fruit they're my sugar fix