I find this post really useful, as we always say in group to "Reach for Free before Synning"
I dont always have my syns - and my consultant says if I dont feel I'm missing out then I dont have to have them. I would rather reach for fruit than chocolate or biscuits.
Yesterday I only had 2.5 syns. Sometimes if i really want some chocolate i will "splash out" and have a milky bar for 7 syns (occasionally) But I can go days without having any syns, but I know that they're there IF i have a craving, or IF i need them.
I dont feel like I'm missing out, and dont use them - my weight losses havent been fantastic at the minute due to hormone therapy im on at the hospital, but even with low syns, 100% and no HEA and only occasional HEB i can drop 2.5-4lbs.
HEA/HEB are a different kettle of fish, im borderline lactose intolerant, so i find it hard to always have my HEA - and HEB i make sure i have enough fibre-y foods, and occasionally have it towards the end of the day.
I use Alpen Lights (chocolate and fudge) if I'm craving chocolate x