How do you change your diet permanently?
So u can be healthy n stuff
Like how do u stop eating your unhealthy faves all the time??
Like how do u stop eating your unhealthy faves all the time??
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OogieBoogie · F
I dont think anyone can change it permanently.....we all have a treat now and then or take a break for birthdays and Christmas etc.
From my personal experience its about changing your tastebuds, finding out what sets you off: what causes cravings.
Learing about nutrition helped me.
I was a sugar fiend, so it was a slow process.
I started reducing sugar in my drinks and reducing simple carbs like bread, white flour products and processed foods - gradually.
(These foods cause a glucose spike - which then cause a glucose drop - which forms a craving).
So for me it was about stopping those cravings....and it was a very slow process.
Months .... years....and still going.
Its about making changes you can live with forever . But small changes.
Find your weakness and reduce it.
Is it take away ? - halve what you get and add a healthy side salad. (Now it makes two meals).
Is it alcohol ? - add more soda or juice to each drink .
What would you say your weakness is ?
From my personal experience its about changing your tastebuds, finding out what sets you off: what causes cravings.
Learing about nutrition helped me.
I was a sugar fiend, so it was a slow process.
I started reducing sugar in my drinks and reducing simple carbs like bread, white flour products and processed foods - gradually.
(These foods cause a glucose spike - which then cause a glucose drop - which forms a craving).
So for me it was about stopping those cravings....and it was a very slow process.
Months .... years....and still going.
Its about making changes you can live with forever . But small changes.
Find your weakness and reduce it.
Is it take away ? - halve what you get and add a healthy side salad. (Now it makes two meals).
Is it alcohol ? - add more soda or juice to each drink .
What would you say your weakness is ?
View 1 more replies »
OogieBoogie · F
@Vengabus thats completely understandable as eating produces dopamine.
edit - ive written a flipping SAGA here🙄
Sorry.
But its from YEARS of battling the same problem .... and more YEARS of trial and error
....so bear with me.
What i do know is, its really hard to hack your brain - so what you do is hack your behaviour.....or even your environment.
What triggers you to eat ?
Wjat do you eat when you do crack ?
You have to really work out what and how you tick, and try to either:
- sabotage yourself , or...
- substitute your weaknesses.
Like - if its pastries: maybe change how quickly your body breaks them down into glucose (which give you the sugar rush), by drinking water with 1tbsp of vinegar in it before hand - this slows down digestion - which slows down your glucose response.
When it slows down your glucose response - it helps remove the 'rush' your body gets from it.
The more you stop having 'rushes' from food, the more you break the cycle of cravings .
Fats are GOOD. (Long term energy, no sugar rush)
Meat is also really good
Salt is also pretty important.
But sausages are filled with cereal as a bulking agent.
Maybe change your type of meat? Go ground meat for burgers instead or all meat sausages ?
Another trick is to use smaller plates.
You could also try cooking the (better) sausages before hand and chop them up into bite sized pieces and keep in the fridge.
So intead of having a few of them - just grab a few pieces, go sit down and eat them slowly.
Like - close your eyes and really concentrate on the flavour and the enjoyment of it.
Most times when we emotionally eat, we kinda slam it down too quick.
So its about getting more 'emotionally' out of wjat you eat - take time out, sit down, pay attention, slow it down , enjoy the process - make it do more for you.
Hack your behaviour.
Maybe alternate each bite of sausage with celery so you clean your palette between each mouthful of sausage - which amplifies the lovelyness of the sausage?
Maybe also find out if theres times tjat you are vulnerable to this .... maybe certain activities set you off?
Maybe you eat while you watch tv ?
Maybe you eat to wind down ?
Maybe you eat when youre bored?
Start a simple diary of when you eat and why.
You don't have to do this for very long, just a week or two is alls that's needed to show you when you are at your weakest .
And start 'hacking' those moments.
- Choose popcorn for tv time.
- make a rule you need to sit at the table wjen you eat or drink so theres no walking around amd eating while youre doing something else.
- Maybe try a time delay. Like: you wanna eat .... But give yourself five minites before you do.... and id you can do that ok for a few weeks.....up it to 10 minutes.
Just pick a tiny change - one at a time. And see if you can keep it.
Drastic changes rarely stick. You have to pick ones that you know you can do ....and KEEP.
It might take years.
But the thing is - you slowly build a lifestyle you can realistically live by, bit by bit.
One last thing, (i know this is a lot to read but ive been overweight, ...still am a little😏 [workin on it🙄]... But this is a huge interest of mine .
For some ...its a DAMN struggle.
Maybe look into keto?
Keto doesn't so much have 'limits on how much ' as its more about eating well and eating to support health. (and meat and good fat is allowed).
Today we eat too much crap.
Crap inflames our digestive system, which then fucks up how well it digests and passes thru. And also stops us getting the nutrients to supoort health for our diegstive system.
In ALL the videos, podcasts, articles ive gone thru, the best first step is to CHANGE what you eat.... not how much.
Nutritional doctors say this time and time again.
Thats what helped me the most.
I picked an anti inflammatory style of eating (no bread and such) ....it kinda killed a bit.
B..u..t.. i could eat as much as i wanted .
And it was incredible. Huge bowls of food for dinner ....yet no weight gain .
Lost a little weight - not much.
But what it was doing - was changing my taste buds, it was feeding my microbiome, (good bugs in the gut), it was good for my body and making me eat in a way that slowly phased out my glucose triggers that made me crave snacks.
Im not saying my way is your way .
Its just an example.
But ive been where you are.... and its so hard to change.
One last idea.
If youre a foodaholic like me....restricting food IS HARD .
Its so hard that in fact .... fasting is easier.
I found dieting a fucking pain in the ass and all it did was made me obsess about food.
(That's why i liked the anti inflam.style and keto ....i could still eat when i wanted)
But fasting one day , then eat normal the next.
Or fast till lunch time?
I found fasting easier - it was "nope , dont think about it - GET OUT OF THE KITCHEN ! "
Then when i did eat ...i enjoyed it more.
Its hard gurl. We are all different.
So what works for one person isnt what works for us.
- Id really recommend the diary thing - its amazing what we don't see in ourselves till we keep notes.
- intermittent fasting
- keto, (or the like), if portions are hard to change.
...and dont kick yourself if you fuck up . We all fuck up . (Christmas has been a disaster for me 😏.... like two steps backwards dammit). But that's ok...we all need time off now and then.
But just remember.... pick ONE small change.
Take time to be able to live it.
Then pick another small change.
They all add up 🤗
edit - ive written a flipping SAGA here🙄
Sorry.
But its from YEARS of battling the same problem .... and more YEARS of trial and error
....so bear with me.
What i do know is, its really hard to hack your brain - so what you do is hack your behaviour.....or even your environment.
What triggers you to eat ?
Wjat do you eat when you do crack ?
You have to really work out what and how you tick, and try to either:
- sabotage yourself , or...
- substitute your weaknesses.
Like - if its pastries: maybe change how quickly your body breaks them down into glucose (which give you the sugar rush), by drinking water with 1tbsp of vinegar in it before hand - this slows down digestion - which slows down your glucose response.
When it slows down your glucose response - it helps remove the 'rush' your body gets from it.
The more you stop having 'rushes' from food, the more you break the cycle of cravings .
Fats are GOOD. (Long term energy, no sugar rush)
Meat is also really good
Salt is also pretty important.
But sausages are filled with cereal as a bulking agent.
Maybe change your type of meat? Go ground meat for burgers instead or all meat sausages ?
Another trick is to use smaller plates.
You could also try cooking the (better) sausages before hand and chop them up into bite sized pieces and keep in the fridge.
So intead of having a few of them - just grab a few pieces, go sit down and eat them slowly.
Like - close your eyes and really concentrate on the flavour and the enjoyment of it.
Most times when we emotionally eat, we kinda slam it down too quick.
So its about getting more 'emotionally' out of wjat you eat - take time out, sit down, pay attention, slow it down , enjoy the process - make it do more for you.
Hack your behaviour.
Maybe alternate each bite of sausage with celery so you clean your palette between each mouthful of sausage - which amplifies the lovelyness of the sausage?
Maybe also find out if theres times tjat you are vulnerable to this .... maybe certain activities set you off?
Maybe you eat while you watch tv ?
Maybe you eat to wind down ?
Maybe you eat when youre bored?
Start a simple diary of when you eat and why.
You don't have to do this for very long, just a week or two is alls that's needed to show you when you are at your weakest .
And start 'hacking' those moments.
- Choose popcorn for tv time.
- make a rule you need to sit at the table wjen you eat or drink so theres no walking around amd eating while youre doing something else.
- Maybe try a time delay. Like: you wanna eat .... But give yourself five minites before you do.... and id you can do that ok for a few weeks.....up it to 10 minutes.
Just pick a tiny change - one at a time. And see if you can keep it.
Drastic changes rarely stick. You have to pick ones that you know you can do ....and KEEP.
It might take years.
But the thing is - you slowly build a lifestyle you can realistically live by, bit by bit.
One last thing, (i know this is a lot to read but ive been overweight, ...still am a little😏 [workin on it🙄]... But this is a huge interest of mine .
For some ...its a DAMN struggle.
Maybe look into keto?
Keto doesn't so much have 'limits on how much ' as its more about eating well and eating to support health. (and meat and good fat is allowed).
Today we eat too much crap.
Crap inflames our digestive system, which then fucks up how well it digests and passes thru. And also stops us getting the nutrients to supoort health for our diegstive system.
In ALL the videos, podcasts, articles ive gone thru, the best first step is to CHANGE what you eat.... not how much.
Nutritional doctors say this time and time again.
Thats what helped me the most.
I picked an anti inflammatory style of eating (no bread and such) ....it kinda killed a bit.
B..u..t.. i could eat as much as i wanted .
And it was incredible. Huge bowls of food for dinner ....yet no weight gain .
Lost a little weight - not much.
But what it was doing - was changing my taste buds, it was feeding my microbiome, (good bugs in the gut), it was good for my body and making me eat in a way that slowly phased out my glucose triggers that made me crave snacks.
Im not saying my way is your way .
Its just an example.
But ive been where you are.... and its so hard to change.
One last idea.
If youre a foodaholic like me....restricting food IS HARD .
Its so hard that in fact .... fasting is easier.
I found dieting a fucking pain in the ass and all it did was made me obsess about food.
(That's why i liked the anti inflam.style and keto ....i could still eat when i wanted)
But fasting one day , then eat normal the next.
Or fast till lunch time?
I found fasting easier - it was "nope , dont think about it - GET OUT OF THE KITCHEN ! "
Then when i did eat ...i enjoyed it more.
Its hard gurl. We are all different.
So what works for one person isnt what works for us.
- Id really recommend the diary thing - its amazing what we don't see in ourselves till we keep notes.
- intermittent fasting
- keto, (or the like), if portions are hard to change.
...and dont kick yourself if you fuck up . We all fuck up . (Christmas has been a disaster for me 😏.... like two steps backwards dammit). But that's ok...we all need time off now and then.
But just remember.... pick ONE small change.
Take time to be able to live it.
Then pick another small change.
They all add up 🤗
Vengabus · 36-40
@OogieBoogie yes exactly! Fasting is so much easier than dieting or reducing and controlling intake in other ways. It's something I've been trying off and on for a while but I need to get the hang of fasting for shorter periods for a longer time. I tend to go too far when I start and then I can't keep it up.
I love your idea about drinking water and a bit of vinegar before eating pastries.
I think I definitely need to stop accociating eating with entertainment and relaxation etc...so I am going to try stop watching TV while eating (harder than it sounds BC my house isn't big enough for a dinner table so we eat off our laps on the sofa).
I love your idea about drinking water and a bit of vinegar before eating pastries.
I think I definitely need to stop accociating eating with entertainment and relaxation etc...so I am going to try stop watching TV while eating (harder than it sounds BC my house isn't big enough for a dinner table so we eat off our laps on the sofa).
OogieBoogie · F
Monaschandroff86 · 36-40, F
seaglass · F
Develop an intolerance or allergy. You'll change it overnight and feel so much better you'll hate your old faves and never look back. I used to be addicted to doughnuts
