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Message
Dealing with snacking at work
Posted on 6/25/20 at 4:22 pm
Posted on 6/25/20 at 4:22 pm
On June 1, I had a pretty emotionally traumatic experience (details not necessary) but one of the results is on June 2, I decided I needed to take better care of myself.
I haven't done anything crazy/excessive yet. I've started trying to eat better, and to walk 2 miles at least 3 times a week, more if I can.
I would often eat fast food for breakfast, fast food for lunch, and then a home cooked dinner but not exactly a healthy one. At work, I would usually crush 5-6 diet cokes a day (not counting the ones at meals) and eat 4-6 "grab bags" of cookies, chips, etc a day (our kitchen is stocked with snack bags and soft drinks).
I've replaced just about all diet coke consumption at work, with water (I had half a can on tuesday). I went out and bought apple slices, skinny pop popcorn, and cheese sticks and have been eating those instead of the chips and cookies.
Breakfast I've been usually been eating a granola type bar and a "balanced breaks" fruit nut and cheese pack. Lunch has been a lean cuisine steamer type meal, and an salad with fat free italian dressing. Dinner has been a home cooked meal, varies, with same type of salad as I had for lunch. And usually have some apple slices or a banana before bed.
Water consumption has been typically 6-8 16 oz glasses a day.
From June 2 until this past Saturday, I lost 8 lbs. I need to lose 32 more pounds to no longer be considered "obese" by my BMI, and about another 35 after that to no longer be considered overweight. Short/medium term goal is to no longer be obese.
I know that's a lot. Problem is, I'm freaking starving all the time, especially at work. I'm constantly grabbing the healthy snacks at work, which is better than chips, but I feel like it's not the best I can do.
What are some more healthy, filling snacks I can eat at work, which will stop me from snacking so many times? What should I be adding to meals (should I eat more at meals)?
Breakfast has never been a big thing for me, and I struggle with having enough time in the morning for a big breakfast. I'm not a morning person.
I haven't done anything crazy/excessive yet. I've started trying to eat better, and to walk 2 miles at least 3 times a week, more if I can.
I would often eat fast food for breakfast, fast food for lunch, and then a home cooked dinner but not exactly a healthy one. At work, I would usually crush 5-6 diet cokes a day (not counting the ones at meals) and eat 4-6 "grab bags" of cookies, chips, etc a day (our kitchen is stocked with snack bags and soft drinks).
I've replaced just about all diet coke consumption at work, with water (I had half a can on tuesday). I went out and bought apple slices, skinny pop popcorn, and cheese sticks and have been eating those instead of the chips and cookies.
Breakfast I've been usually been eating a granola type bar and a "balanced breaks" fruit nut and cheese pack. Lunch has been a lean cuisine steamer type meal, and an salad with fat free italian dressing. Dinner has been a home cooked meal, varies, with same type of salad as I had for lunch. And usually have some apple slices or a banana before bed.
Water consumption has been typically 6-8 16 oz glasses a day.
From June 2 until this past Saturday, I lost 8 lbs. I need to lose 32 more pounds to no longer be considered "obese" by my BMI, and about another 35 after that to no longer be considered overweight. Short/medium term goal is to no longer be obese.
I know that's a lot. Problem is, I'm freaking starving all the time, especially at work. I'm constantly grabbing the healthy snacks at work, which is better than chips, but I feel like it's not the best I can do.
What are some more healthy, filling snacks I can eat at work, which will stop me from snacking so many times? What should I be adding to meals (should I eat more at meals)?
Breakfast has never been a big thing for me, and I struggle with having enough time in the morning for a big breakfast. I'm not a morning person.
15
Posted on 6/25/20 at 4:57 pm to LSUFanHouston
If you take up a ketogenic lifestyle your cravings will disappear. You will be eating extremely satiating foods and will not have this problem.
Posted on 6/25/20 at 5:07 pm to LSUFanHouston
quote:
I know that's a lot. Problem is, I'm freaking starving all the time, especially at work. I'm constantly grabbing the healthy snacks at work, which is better than chips, but I feel like it's not the best I can do.
If you're still starving and have 70+ more lbs to lose then you actually do sound like a great candidate for keto. You'll never be hungry again, and you'll lose that weight in 12-18 months.
Posted on 6/25/20 at 5:15 pm to LSUFanHouston
Don’t listen to this frickstick OleWarSkull ^
You need something that you can slowly transition into which it looks like you’re doing a great job of now. Simply taking away the soft drinks and snacks you’ll see a reduction in calories all else equal.
You’re not a big morning person...me either, drink coffee and water. If you find yourself hungry grab one or two granola bars but save your calories for later.
Years and years ago when I first started out I would eat a giant salad a day for lunch. Put anything and everything you want on there but aim for a lighter dressing such as Italian or a vinegarette.
Dinner you can kind of do your thing and you’ll figure out what works and what doesn’t work here. Again I’m not going to preach eat the same thing because that’s not sustainable.
I would list different snacks but for me and again you might be like this...when I eat a snack I just want more. Show some restraint and tell yourself “I’m going to wait until lunch or dinner for my big meal” it’s worth it.
You need something that you can slowly transition into which it looks like you’re doing a great job of now. Simply taking away the soft drinks and snacks you’ll see a reduction in calories all else equal.
You’re not a big morning person...me either, drink coffee and water. If you find yourself hungry grab one or two granola bars but save your calories for later.
Years and years ago when I first started out I would eat a giant salad a day for lunch. Put anything and everything you want on there but aim for a lighter dressing such as Italian or a vinegarette.
Dinner you can kind of do your thing and you’ll figure out what works and what doesn’t work here. Again I’m not going to preach eat the same thing because that’s not sustainable.
I would list different snacks but for me and again you might be like this...when I eat a snack I just want more. Show some restraint and tell yourself “I’m going to wait until lunch or dinner for my big meal” it’s worth it.
This post was edited on 6/25/20 at 5:16 pm
Posted on 6/25/20 at 5:30 pm to LSUFanHouston
Upping your protein intake will probably help a lot with the hunger. You don't need to make adjusting your diet something that is miserable. There are so many ways you can go about having good, healthy food.
Smoothies/shakes would be an easy, convenient way to increase protein. You can premake them and take them to work. Add your desired amount of protein powder (opt for isolate over concentrate), then add what you like for taste and other nutrients. You can add honey, stevia, monk fruit, xylitol, etc. for sweetness as opposed to extra sugar. Smoothies with real fruit will have plenty of naturally sweet flavor. One combo I like is peanut butter, bananas, yogurt, and chocolate. (Two caveats -- steer clear of nut butters with hydrogenated oils and "chocolate" with excess sugar. Something that is more the natural form of cacao is much healthier.)
Making a trail mix to take to work would also be fairly easy and convenient snack with protein. There are also some really good protein bars and cookies you can pick up at most stores if you don't have something premade. Premier Protein makes a bar called Power Crunch that is one of the best-tasting bars I've had, and it has a good protein to sugar ratio (13:5). One or two of those and a coffee is a good snack for me.
Smoothies/shakes would be an easy, convenient way to increase protein. You can premake them and take them to work. Add your desired amount of protein powder (opt for isolate over concentrate), then add what you like for taste and other nutrients. You can add honey, stevia, monk fruit, xylitol, etc. for sweetness as opposed to extra sugar. Smoothies with real fruit will have plenty of naturally sweet flavor. One combo I like is peanut butter, bananas, yogurt, and chocolate. (Two caveats -- steer clear of nut butters with hydrogenated oils and "chocolate" with excess sugar. Something that is more the natural form of cacao is much healthier.)
Making a trail mix to take to work would also be fairly easy and convenient snack with protein. There are also some really good protein bars and cookies you can pick up at most stores if you don't have something premade. Premier Protein makes a bar called Power Crunch that is one of the best-tasting bars I've had, and it has a good protein to sugar ratio (13:5). One or two of those and a coffee is a good snack for me.
Posted on 6/25/20 at 5:39 pm to LSUFanHouston
quote:
I would often eat fast food for breakfast, fast food for lunch, and then a home cooked dinner but not exactly a healthy one. At work, I would usually crush 5-6 diet cokes a day (not counting the ones at meals) and eat 4-6 "grab bags" of cookies, chips, etc a day (our kitchen is stocked with snack bags and soft drinks).
Holy shite
quote:
From June 2 until this past Saturday, I lost 8 lbs. I need to lose 32 more pounds to no longer be considered "obese" by my BMI, and about another 35 after that to no longer be considered overweight. Short/medium term goal is to no longer be obese.
I know that's a lot. Problem is, I'm freaking starving all the time, especially at work
I'm really not trying to be a dick here, but you could not eat for like 2 months and be fine if you were taking micronutrients. Your "hunger" is all psychological, the quicker you accept that the easier its going to be to stop.
I would advise trying hot liquid for every other snack you're eating right now. If you do two snacks before lunch do one with a hot tea, same for afternoon. You get the picture.
quote:
What should I be adding to meals (should I eat more at meals)?
Meal timing isn't all that important if you know how many calories you are eating, but most people tend to eat more overall the more meals they eat.
quote:
Breakfast has never been a big thing for me, and I struggle with having enough time in the morning for a big breakfast. I'm not a morning person.
Try intermittent fasting, it may help your hunger pangs as well. You'll feel like you are starving for like 10 days, but then you'll be fine.
Personally, if I eat anything in the morning I feel super hungry again at like 11AM. If I IF, which I do everyday pretty much, I could skip lunch and be fine.
Last note, you are still consuming a good bit of sugar with the granola and apples and what not. Really trying to control your sugar intake could help with the hunger as well. Your body is addicted to it.
Posted on 6/25/20 at 5:40 pm to LSUFanHouston
Also, you could have some sparkling water or club soda sometimes to replace that fizziness from the diet coke. I love having that fizz sometimes too. A super cold club soda does it for me.
Posted on 6/25/20 at 5:44 pm to inadaze
quote:
inadaze
Your advice may work, but you are recommending a lot if stuff that is really easy to over eat or is really sweet. Personally, I think the best way to cut the sweet tooth is really try to limit it for 10-14 days. Hes just going to continue to crave shite food as long as he's replacing sugar with calorie free sugar alcohols.
Also, I think eating from a big bag of nuts probably isn't a very good idea for someone with a bad relationship with food. He's going to look up and be 500 calories into the trail mix.
Posted on 6/25/20 at 5:51 pm to Mingo Was His NameO
Agreed. Nuts aren’t the way to for snacks when trying to limit calories.
If I’m ever trying to cut calories I eliminate snacks as all they do is take away from your larger meals.
If I’m ever trying to cut calories I eliminate snacks as all they do is take away from your larger meals.
Posted on 6/25/20 at 6:03 pm to bayoubengals88
quote:
If you're still starving and have 70+ more lbs to lose then you actually do sound like a great candidate for keto. You'll never be hungry again, and you'll lose that weight in 12-18 months.
I've heard so many success stories with keto - and so many horror stories. I don't think I can transition from "don't care" to "keto nut peeing on a stick seven times a day" just like that.
Is there like a Keto for dummies / easy keto out there?
Posted on 6/25/20 at 6:04 pm to Adam4848
quote:
drink coffee
I've had several people tell me to try coffee.
I absolutely hate the taste of black coffee, and I figure if I start adding in stuff to make it taste better, I'm defeating the purpose.
Posted on 6/25/20 at 6:06 pm to inadaze
quote:
Smoothies/shakes would be an easy, convenient way to increase protein. You can premake them and take them to work. Add your desired amount of protein powder (opt for isolate over concentrate), then add what you like for taste and other nutrients. You can add honey, stevia, monk fruit, xylitol, etc. for sweetness as opposed to extra sugar. Smoothies with real fruit will have plenty of naturally sweet flavor. One combo I like is peanut butter, bananas, yogurt, and chocolate. (Two caveats -- steer clear of nut butters with hydrogenated oils and "chocolate" with excess sugar. Something that is more the natural form of cacao is much healthier.)
How do I even start making smoothies / shakes? I mean I figure the pre-made stuff probably isn't very good for you, so how do I do the make your own?
I've seem the Premier Protein shakes at Sams... are those a good idea?
I'm trying to lose a lot of weight but also trying to be sustainable with it.
Posted on 6/25/20 at 6:09 pm to Mingo Was His NameO
quote:
Holy shite
I'm learning the only way to change is to be very honest.
quote:
but you could not eat for like 2 months and be fine if you were taking micronutrients. Your "hunger" is all psychological, the quicker you accept that the easier its going to be to stop.
I would advise trying hot liquid for every other snack you're eating right now. If you do two snacks before lunch do one with a hot tea, same for afternoon. You get the picture.
I'm not denying that some of this may be psychological - I've formed a habit of snacking, sticking my hand in a bag, etc.
Never had hot tea before. Don't like coffee. Need to find some other ideas.
quote:
Try intermittent fasting, it may help your hunger pangs as well. You'll feel like you are starving for like 10 days, but then you'll be fine.
I'll look into this.
quote:
Last note, you are still consuming a good bit of sugar with the granola and apples and what not. Really trying to control your sugar intake could help with the hunger as well. Your body is addicted to it.
I have no doubt my body is addicted to sugar. What are some other fruits that have less sugar that would be better than apples?
Posted on 6/25/20 at 6:13 pm to LSUFanHouston
I'm working on not being a fatty myself. I was ALWAYS hungry but not nowadays. I dont do a "diet". I eat whole foods, not processed. Usually 1 ingredient foods. Chicken, beef, eggs, yogurt, fruit, greens, rice, beans, etc.
One thing I found that changed things for me was FIBER. Once I started tracking my food I realized I wasnt getting enough fiber. If I dont eat enough fruit or beans in a day I will sprinkle fiber one cereal on plain greek yogurt. I sweeten the yogurt with a pack of stevia. Fiber makes you feel full. Also I do IF and it's TRUE, your hunger will diminish.
One thing I found that changed things for me was FIBER. Once I started tracking my food I realized I wasnt getting enough fiber. If I dont eat enough fruit or beans in a day I will sprinkle fiber one cereal on plain greek yogurt. I sweeten the yogurt with a pack of stevia. Fiber makes you feel full. Also I do IF and it's TRUE, your hunger will diminish.
This post was edited on 6/25/20 at 6:14 pm
Posted on 6/25/20 at 6:16 pm to Mingo Was His NameO
I did think of recommending some fasting, but OP is snacking A LOT! And is just transitioning to a healthier lifestyle, so fasting may sound really unappealing, even though, you can get used to it as you mentioned.
The sugar from fruit is natural and bound with fiber. No one will convince me that fruit is not healthy. Of course all this has to be contextualized with activity levels and goals.
I think some kind of ketogenic/low-carb diet can be beneficial, especially for sedentary people. But carbohydrates are also extremely beneficial for workouts.
Sweeteners replacing sugar don't have to be calorie-free sugar alcohols. I listed some that weren't. As long as you don't go overboard with something like honey, that can work real well, and you get the beneficial enzymes. (One related note of caution on agave syrup - that is mostly fructose, which can be hard on the liver.)
Your objection to trail mix seemingly leaves no option. If you doubt someone can handle eating trail mix, why would you think they can handle fasting? And if someone is going to overeat, better to do it with healthier, natural food. I don't even think it's necessarily a bad thing, especially for an active person. People will be more likely to stay with a healthier diet when they're enjoying their food. Being especially restrictive may make someone not want to do it at all.
The sugar from fruit is natural and bound with fiber. No one will convince me that fruit is not healthy. Of course all this has to be contextualized with activity levels and goals.
I think some kind of ketogenic/low-carb diet can be beneficial, especially for sedentary people. But carbohydrates are also extremely beneficial for workouts.
Sweeteners replacing sugar don't have to be calorie-free sugar alcohols. I listed some that weren't. As long as you don't go overboard with something like honey, that can work real well, and you get the beneficial enzymes. (One related note of caution on agave syrup - that is mostly fructose, which can be hard on the liver.)
Your objection to trail mix seemingly leaves no option. If you doubt someone can handle eating trail mix, why would you think they can handle fasting? And if someone is going to overeat, better to do it with healthier, natural food. I don't even think it's necessarily a bad thing, especially for an active person. People will be more likely to stay with a healthier diet when they're enjoying their food. Being especially restrictive may make someone not want to do it at all.
This post was edited on 6/25/20 at 6:30 pm
Posted on 6/25/20 at 6:26 pm to LSUFanHouston
You will need some kind of blender.
Otherwise, you could use a shaker bottle or thermos, but a blender will take it to the next level.
By the way, you could also use a thermos for soups. You could make a soup with meat, vegetables, potatoes, etc. Put it in your thermos while hot and take it to work. Then you have a hot, healthy, filling snack or meal whenever you want.
I haven't had those shakes you mentioned, but I'd definitely recommend the Power Crunch bars.
Otherwise, you could use a shaker bottle or thermos, but a blender will take it to the next level.
By the way, you could also use a thermos for soups. You could make a soup with meat, vegetables, potatoes, etc. Put it in your thermos while hot and take it to work. Then you have a hot, healthy, filling snack or meal whenever you want.
I haven't had those shakes you mentioned, but I'd definitely recommend the Power Crunch bars.
This post was edited on 6/25/20 at 6:36 pm
Posted on 6/25/20 at 6:58 pm to inadaze
quote:
I did think of recommending some fasting, but OP is snacking A LOT! And is just transitioning to a healthier lifestyle, so fasting may sound really unappealing, even though, you can get used to it as you mentioned.
He said he's not a big breakfast guy, even just skipping that could add 2-3 hours of not eating in the day. Take away that meal and change nothing else you're talking a pound a week right there.
quote:
The sugar from fruit is natural and bound with fiber. No one will convince me that fruit is not healthy.
I dont disagree. My point is he's addicted to sugar, stopping as much sugar as possible for 14 days may help break that instead of trading one sugar for another.
quote:
I think some kind of ketogenic/low-carb diet can be beneficial, especially for sedentary people.
Agree
quote:
Sweeteners replacing sugar don't have to be calorie-free sugar alcohols. I listed some that weren't. As long as you don't go overboard with something like honey, that can work real well, and you get the beneficial enzymes. (One related note of caution on agave syrup - that is mostly fructose, which can be hard on the liver.)
Again, for a lot of people that's just replacing the sweet tooth. It may work, but hed probably still be very prone to overeating because his body is still craving the sweet taste.
This seems to be the most individualized one. Some people say I a diet coke satisfies their sweet tooth and wanting a coke and others smash 10 a day because they are zero calorie.
We can differ here and both be right, it's just personal preference.
quote:
Your objection to trail mix seemingly leaves no option.
I'd advise those 100 calorie packs before a big bag of nuts to someone who doesn't know what they are doing. Like 12 almonds is 100 calories, and before you know it you've eaten 40 almonds in 5 minutes. That's half a meal.
quote:
If you doubt someone can handle eating trail mix, why would you think they can handle fasting?
Its easier to not eat at all then control how much you're eating once you've started for people who have no idea what they are putting in their body.
quote:
And if someone is going to overeat, better to do it with healthier, natural food
Sure, but how about just don't overeat. That's just a built in excuse
quote:
I don't even think it's necessarily a bad thing, especially for an active person.
This doesn't make much sense, but 2 miles 3 days a week walking isnt super active anyway.
quote:
People will be more likely to stay with a healthier diet when they're enjoying their food. Being especially restrictive may make someone not want to do it at all.
For someone nearly 100 pounds overweight its going to feel restrictive. You can get over it and do it right of you can keep making the same excuses that got you there. That's just a fact
Posted on 6/25/20 at 7:01 pm to LSUFanHouston
quote:
How do I even start making smoothies / shakes?
C'mon man, I know you are a smart guy now you just seem like you are building in excuses to not do something.
"Well I don't know how to make healthy food" isn't an excuse. It takes 5 seconds on the internet to look up a recipe and i know you can figure out how to operate a blender.
quote:
I've seem the Premier Protein shakes at Sams... are those a good idea?
They're actually pretty decent, but at your stage I wouldn't recommend non solid foods. The shakes are going to leave you less satiated.
Posted on 6/25/20 at 7:04 pm to LSUFanHouston
quote:
Is there like a Keto for dummies / easy keto out there?
Yes there is...
LINK
FWIW you don’t ever have to test ketone levels on keto.
This post was edited on 6/25/20 at 7:07 pm
Posted on 6/25/20 at 7:06 pm to inadaze
quote:
I think some kind of ketogenic/low-carb diet can be beneficial, especially for sedentary people. But carbohydrates are also extremely beneficial for workouts.
Extremely obese folks like the OP have zero business consuming carbohydrates in the name of workouts. They have all the energy they could possibly ever need in stored as fat around their gut.
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