Just can't stick to a diet, constant snacking!

[missminimum]

I am at least 2 stone overweight. I have been overweight for over 20 years. I know all about healthy eating, joined weight loss schemes, tried low carb diets, read some of the books recommended on this site ( why we eat too much) but can't stick to any life style change for more than a week, mostly give up after a couple of days. The meals I have are usually healthy but I constantly crave rubbish foods and seem to self-sabotage any attempts to be healthy. I don't want to carry on doing this, but I am so weary and have no belief I can ever stop this. Has anyone tackled this self-destructive behaviour, any advice would be appreciated

Bump?

Intermittent fasting 12:8 worked for me, at least it will curb the amount of your time that you're eating rubbish as a starter. I'd say you could try to approach it in a healthy way I.e. replace bad snacks with healthy snacks, or ideally cut the snacks altogether. But if you get that irresistible urge to pig out, at least keep to the set 8 hour window and then you won't feel too bad starting again the following day as you haven't broken the cardinal rule. Also I know it's difficult in winter, but download some podcasts or music and get out for a brisk walk first thing every morning to kick-start everything

I am a real snacker and trying to lose a bit of weight.
I’m a person who can usually stop at one or two biscuits or whatever (I know some people avoid snacks altogether but I don’t so for me it is moderation)
The following things sometimes work for me:
Schedule snacks into your routine such as 2 pieces of chocolate, and a satsuma or apple with it (instead of 1-2 bars!)
Piece of portion controlled cheese - the sort that are intended for lunchboxes. Sugar free sweets (Sula humbugs)
Sugar free gum
Can of diet soft drink or nice coffee.
I genuinely like black coffee or fennel tea
Mini box of raisins

Thanks to both of you for the advice. I did dl some intermittent fasting af the beginning of the first lockdown, I had forgotten about that. I was more in control then as not going out, less temptation etc. I did lose some weight and should try it again. It is my mindset I neec to work on abd healthy snacks! I just feel out of control

'Surf the urge'. Tell yourself that of course you can have a snack- but not right now, in 10 mins.
Practice that first. Try and increase the gap- 15mins.

Have some snacks prepared- fruit, low fat protein yogurt etc.

I find planning to have a snack (one mid morning, one mid afternoon) really helps me. That means I stay at just those rather than constant grazing. Having sensible snacks in is good.

Yes. Definitely ridding the cupboards of anything you would snack on
I am much easier with 100% commitments
Eg I don't drink Diet Coke at all any more - and have decided that's part of who I am.
I can quit chocolate for lent no problem
But if I say I'm "being good"
I can find an excuse in my head as to why I am allowed the snack or whatever

I feel your pain op. I have three stone to lose but am not eating dairy or sugar and it's working very very slowly

Count your calories, in and out, measure everything you eat and try and get more steps. Properly counting calories is hard, you need to include sauces, spreads, drinks etc, but once you get in the swing of things it’ll become second nature….took me months tho!

Don’t totally cut out foods you love - I couldn’t go without cheesecake!

Also don’t be harsh on yourself. Weight loss, that stays off, is a long process. 1-2lb loss a week is plenty, but even then it’s an average. Don’t get disheartened if you stay the same or put on one week.

Good luck OP.

Thanks for the support. I am really bad at counting calories and combining that with meals for the family. I may plan something around a calorie quota for our meal but on the day do not have time or can't be bothered to take the time to follow the recipe. I just find it all very restrictive or too regimented. I know I can't expect it to be easy, I need to be more disciplined!

Slimming world has an easy system of 'free food' and counted food. If you base your meals around free food it becomes easy.
Free food is
potato, pasta, rice (prepared without fat)
All fruit and veg except avocados.
Lean protein- minced beef/lamb/pork 5%fat, chicken without skin, meat without visible fat (trimmed pork loin chops).
Fat free yogurt and cottage cheese.

If you started out planning meals like that, you'd make an excellent start.
The more complicated counting bits involve bread/cereal and dairy. And treat food. Minimise them and you'll do ok. Over a longer term you need to, so you can check your calcium is ok. In the Short term you can ignore it.