Jornal de kaylinrenee, 17 set 19

Great opportunity to practice new habits. Find another outlet for your stress...walk, shower, ...whatever your happy place that can be immediately reached. Do it. And every time you are stressed keep doing it. It will eventually because automatic. 

Yoga! 

I made myself wait. I’d do laundry then could eat. Or dishes or whatever. I still wait until the NEED is gone. We make poor choices when feeling like we need to eat. I also have 90-120 kcal treats around. I keep rice crispy treats, yogurt, veggies, fresh apples etc. those work well when I need something but want to eat light until the feeling passes. 

A cup of hot tea helps me so I don't feel so hungry 

A handful (1 oz. )of nuts & coffee or tea while you read 

Keep busy, that simple but that hard. 

I get up and walk instead of eating. It helped me quit smoking also. Instead of smoking I went and walked just 5 minutes or more. Don’t have to go walk for an hour. I use my treadmill or walk around the block or down the street and back. Just changing your habit to go do something else will really help. Go be active instead of eating, it will also help you lose weight while changing your habits 

I drink decaf coffee or some herbal tea or water defused with something so I am taking in something good for me. The mindset: well, I think you have to have something else to do, like saying a short prayer for what you want or lighting a candle and casting a spell on whatever stupid thin is happening! I'm not religious or wiccan but I do have to distract myself sometimes. 

I try to be very cognizant of how I'm feeling when hungry. Does my body actually require refueling, or am I just craving something because I'm thinking about/looking at it? If I'm really hungry, then I wouldn't pass up an apple over a doughnut or something. Not that I often eat doughnuts, it's just an example. Find other outlets for your stress—stress increases cortisol which increases hunger. Also make sure you're getting enough sleep. Also, if your food calendar is accurate I'd say you're eating way too little. Even at your size, being an active woman, the last 7 days of your log average to 837 calories a day. That's not enough. I don't recommend my clients go further than 12-15% into caloric deficit if they're exercising unless they are very obese. Additionally, your lunch was a candy bar. High in calorie, low in satisfaction or nutrients. Your dinner was a chicken breast, chips, and macaroni. Very good on the chicken breast and whole-grain chips! Kraft macaroni isn't going to keep you full. If you ask me, it's no surprise you feel so hungry. Your body is probably producing lots of cortisol due to the very low caloric count in addition to external stress. Your protein is also fairly low. I advise my clients to eat 0.8-1 gram per pound body weight. Protein is the most satiating of the macronutrients, with fat in second and carbs being the least. If you have further questions let me know. 

Hey. I'm around, I just don't post often :p maybe I should  

Pick a healthy food that you like on occasion but don't love or turn to often. Ex., a can of Tuna. When you get the "NEED" urge look to that. If your body/brain is says, "nope don't want that" its a stress thing and not real hunger or a need. If your body says, "Oh, yes that sounds so yummy" then you probably are really hungry and should eat something.  

Thats such a good idwa to pick something not so yummy as an option when i feel like that!! Generally at work i try not to have snacks because if its there and im bored, its a goner.  

Goodness Lucy_Wills that is brilliant. Hopping on that bandwagon. 

Try to add magnesium supplement?