Tips for managing food noise and staying on track with weight loss

[TwiggyShrimp]

I am working so hard to stay in a calorie deficit because I've gained some of the weight I lost, last year, and my body shape has gone from rectangular to extra lush bell (or pear) due to fat redistribution settling on my arse and tummy.

All of that to say that I had a 'nutritious' day today, which means I'm pretty much on maintenance for the week, but I stayed away from UPF, junk foods, sweets and focussed on lean protein i.e. chicken breast and vegetables.

Then, I had to pop into the shops for coffee and oh my, the food noise and negotiation and bargaining began almost immediately.

Just have some chocolate...it's fine. Just have some sugar free sweets...it's fine.

BUT I SAID NO. I STAYED STRONG.

I did it by saying to myself:

Have you reached goal yet?
Does this help you reach goal?
Are you at your calorie limit today for a loss? If so, why are you trying to add more?
Will you feel better having this or passing it up? Which feeling lasts longer?

Anyway, just sharing struggles and management tips. I still have a lot of weight to lose, IMO, and derailing and self sabotage is one of the hardest mountains to climb.

I celebrated overcoming myself with a black coffee and journaling something nice about myself.

That felt nice. I hope to use my own tips when temptation strikes again!

I’m very up for a managing good noise thread. I’m on week 3 of v strict fasting and diet changes and I feel the food noise starting to creep in. I have caved and had v small amounts of choc buttons but I didn’t enjoy them. The best thing is being busy. I am manic at work and this works better than anything!!!
there is eating time and all other times are other stuff time and that’s my mantra

there is eating time and all other times are other stuff time and that’s my mantra

I like this!!

Don't know whether this approach would work for you but when I really really fancy something that isn't especially friendly to my weight loss goals, I ask myself this:

1. Is this something that I know will taste amazing and that I'll love and that I really deeply fancy? If no, don't have it. If yes proceed to next question.
2. Could I get a similar amount of pleasure from a healthier substitute, or from having a smaller portion of the thing (like sharing)? If yes, do that other option. If no proceed to next question.
3. Am I totally sure I'm not just thirsty or hungry or bored or doing this by habit? I test this by having a glass of water or satsuma first or by briefly stalling by going to the bathroom / for a short walk / a quick job, depending on location. Gives me just enough pause to be sure. If no longer so keen on the item, don't have it. If still keen...
4. Probably have it. Because we need some joy.

I tend to ensure I will be having at least one meal or treat that I know I will really really enjoy every week. That way if it's planned in I don't feel like I'm depriving myself by leading a life of a lot more restraint the rest of the time. If I've got a special occasion I also don't tend to hold back either but I make a big effort on the other days. Planned nice things is like giving yourself permission and reduces the forbidden thrill factor too, for me at least!

I find that for coffee shop trips etc, it helps to have one of those ice drinks that is pretty low calorie but still tasty / feels creamy as it feels desserty (obviously some of th are worse than cakes so have to choose !). I've also become pretty much immune to the sort of disappointing dry cake offerings that occupy so many cafes but which I used to much through because I liked the idea of eating a cake... if that makes sense!