[Felina]

Hi, I知 new! After years of struggling I lost 40 pounds and kept most of that off for the last 8 years. However, I have a terrible sweet tooth that I知 always giving in to and I keep regaining 7-10 pounds whenever I become less vigilant. I really need to focus on consistently making better snack choices.

About a month ago I severely sprained my ankle and had to stop exercising, which ended my 643 day walking streak (GRRRR). I took off my tracker and gave it to my hubby and don't plan to use it again. I知 just now starting back to walking, slowly and carefully.

My goals are to lose 10 pounds, get back to making healthy snack choices, and get back to regular exercise, both walking and strength exercises.

[Shakira1201]

Hi!
I'm new too!

Well done on your previous weight loss and incredible walking streak! WOW! Really impressed! I can barely motivate myself to get out of bed most days, let alone go for a walk every day!

Have you ever used Pintrest ?
I'm terrible with coming up with healthy snacking ideas too, but I did find that Pintrest had a lot to offer in terms of healthy but really yummy ideas!

[daveyt]

Hi Felina,

Welcome!

Awesome work over the last 8 years.

In terms of your sweet tooth, it sounds like there's a bit of a bad habit you might be able to address. With any habit there's a bit of a cycle that if you can recognise you will be able to adjust it.

If you can work out what happens just before you feel the craving to start snacking and what reward this gives you, you can change the habit itself.

For example, at my work, every morning without fail I used to go to our staff shop and pick up a bag of popcorn. I had no idea why, I wasn't even hungry most days, but I still did it.

What had actually happened was that I had bought a bag once or twice a week for a few weeks. But then my mind had gotten into the habit that as soon as it hit 11am, it was time for a snack. It didn't matter if I wasn't hungry.

In terms of the reward I was getting, it wasn't fulfilling hunger, it was just getting away from my desk for a little while and relieving some stress.

Once I knew this, at 11am, I was able to get up from my desk and just go for a 5 minute walk in the opposite direction to the shop. I was able to clear my head and as soon as I got back to my desk I was fine, no longer having the craving to go to the shop.

In your case, if you can understand what causes your sweet tooth to take hold and what reward you are getting, you can begin to change the habit. So, is it hunger? Or is it a way to relieve stress? Or something else entirely?

Really simple, the next time you feel the urge just note down somewhere what you were doing just before, what the time was, where you were. You only have to do this a few times and you'll quickly build up a picture of what is triggering the action. Then it is much easier to figure out how to control it.

[Felina]

Thank you! This is the first time I've lost and kept off weight. I'm kinda proud of that. My walking streak started by accident. I took a couple early walks on days that I knew I was going to be too busy to exercise later. On those days I noticed that my morning pain and stiffness lessened, so I started to walk daily before breakfast. I kept doing it and it became a habit. I walk inside, circuits around the basement while watching the news.

I used Pinterest in the past but haven't lately.

I keep telling myself that I know what I should be eating for snacks, and I've made good choices before, but I can't seem to be consistent with good choices.

[Felina]

My sweet tooth habit goes back to childhood. We always had sweets in the house, for snacks and dessert. I'm also an emotional snacker, and sweets are my first choice. I've broken the habit before so I know I can do it again, but my motivation is sagging.

[daveyt]

Hey Felina,

Sounds like you're definitely on the right track and if you've already worked out the source of your sweet tooth you're doing well. I guess in terms of emotional eater, you are referring to comfort food?

Maybe prep what I call a "survival kit". Basically a few simple meals you prepare in advance and then stick in the freezer for a rainy day. Usually mine are for when I fall ill and have no willpower left to cook. Instead I've got healthy meals and snacks already prepared. A few minutes in the microwave and I'm set.

Just knowing you already have something prepared that you have access to within a few minutes is enough to make the change.

I guess in terms of consistency it's just taking baby steps. Easier said than done, I know. But if you feel yourself slipping maybe you've changed too much too quickly.

For the sake of simplicity, let's say you snack on something unhealthy once a day every day in a week, just test swapping out one of the days for something healthy and stick at that until you are perfectly comfortable with it, even if it takes a few weeks. Then add in another etc.

If at any point you slip up, then take a step back to ensure you are fully comfortable before you move on.