Grazing Busters

Do This, Not That

Grazing and mindless munching are common pre-surgery habits that can creep back in if you’re not alert. The pouch and sleeve are unfortunately quite accommodating to this type of eating, but eating this way can add a substantial number of calories and derail your weight loss efforts.

Take physical hunger out of the picture by making sure you’re eating six small protein-rich meals that are ¼ cup to 1 cup in size throughout the day—about every 2.5 to 3 hours. Then sip on calorie-free beverages between meals. If nighttime grazing is challenge for you, be sure to plan a more substantial meal for that time. It’s okay to eat after 7:00 PM.

Feelings of boredom, frustrations, stress, loneliness and depression often trigger grazing.

When you feel the urge to eat and it’s not mealtime, pause for 5 – 10 minutes and often the feeling will pass. Asking yourself a couple of questions during this pause may help you to identify your feelings and begin to develop new, healthier coping mechanisms. What am I feeling now? What do I need?

There are a lot of activities that can distract you from grazing. When you get the urge, try one of these and see if you can’t break the habit.

turn off the TV  |  go for a walk |  read a book  |  take a bubble bath  |  clean out a closet  |  call a buddy  |  turn on some happy tunes  |  do a jigsaw puzzle  |  volunteer  |  play with your kids  |  go to the library  |  plan a trip  |  go to the mall  |  do crossword puzzles  | play a game  |  learn to knit  |  paint a room  |  plan a family reunion  |  clean out the garage  |  have a garage sale  |  get a fun part-time job  | hop on a treadmill  |  have a cup of sugar-free cider  |  chew sugar-free gum  |   create a music play list  |  organize old photos |  visit a museum  |  declutter  |  take a nap  |  practice a few yoga moves  |  walk your dog  | play with your dog  |  drink a cup of tea  |  listen to a meditation |  take a shower  |  organize your desk  |  draw, paint or color  |  dance  |  do jumping jacks or run in place  |  make a card for someone else  |  donate all the clothes that don’t fit  |  brush your teeth  |  post positive notes |  make a list of why you rock  |  light a candle and relax  |  drink a glass of water  |  play solitaire  |  read positive affirmations  |  write out your personal goals for the week  |  picture an energetic you  |  get a massage  |  make a to-do list  |  feel your feelings  |  take five slow cleansing breaths  |  count your blessings

Download Healthful Tips: Grazing Busters 

About Deb Hart

Deb Hart is a Registered Dietitian Nutritionist. For the last 28 years, she has been helping bariatric surgery patients reach their health and weight goals. She teaches people how to set up a lifestyle that supports a healthy weight. Deb set up her own lifestyle to include lots of long walks with her furry family members, workout classes at her local wellness center, meal prepping, and finding new ways to enjoy foods without added sugar.
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