How did you stop overeating ?

morning_green

I have a serious problem with over eating. I never feel like I'm full. If I can access food I will constantly be eating, if it's not food it's a coffee or juice. I feel like I'm obsessed, I'm always thinking about what I will make for the next meal (I love cooking). How do I stop this way of thinking? I also struggle with emotional eating. The other day I found out the person I was dating was cheating and I just ate all those feelings. I had 3 Boston creams (410 calories per) ( I walked three separate times to get them) drank like 2 litres of Vanilla Coke a giant kit kat and a carmilk bar and as a broke student I ate whatever I could find in my cupboards. I know how to eat healthy, but I can't seem to overcome this unhealthy relationship with food. I've been buying healthy groceries but I'll still eat probably 3 times the ammount I should be. I'm hoping returning to calorie counting will be helpful, but does anyone have advice they could share or personal experience with overcoming this ? I really appreciate it.

tracig40

Hi, I am a member of over eaters anonymous. Ita a 12 step recovery program. Just thought I would let you know. You can look up information on line to find meetings in your area

Lizzy622

I didn't really stop eating as much but changed the portions of what I ate. I used vegetables to bulk up meals and choose snacks under 200 calories. I also drink tons of herbal tea instead of soda. Carrots and celery are pretty cheap staples to have around.

__TMac__

I was always overeating because I ate mindlessly and emotionally. Now, I log the day's meals and snacks the night before. No surprises. I can tailor it for my specific nutritional goals before I even start the day. Then during the day, I know what's next. I know that if I want to change something, I need to check it against the rest of the plan. If I've had a really rough day and am tempted, I try to figure out what will satisfy without breaking the calorie budget.

I've also found that vigorous exercise is better for me for blowing off steam than overeating ever was. I actually feel better afterwards, instead of guilty and bloated.

quiksylver296

I agree with @TmacMMM. Log the food BEFORE you eat it. Seeing those numbers in your diary are a real eye-opener. Sometimes I find that the food is worth it, sometimes not.

Need2Exerc1se

I think it's important to address the issue of emotional eating by finding another more constructive way to manage your emotions and stress. Exercise, yoga, tai chi, breathing exercises, prayer (if that's your thing), writing, etc.

Regular exercise can also reduce stress during trying times. Not exercising creates stress on your body which can cause stress on our minds. We were meant to move. Our muscles need to be used.

kommodevaran

I learnt that demonizing food and dividing foods into healthy and unhealthy creates fear of food, and a mindset of deprivation and restriction which always leads to rebellion - overeating.
I stopped demonizing food and dividing foods into healthy and unhealthy.
I learnt that any food can be eaten in moderation.
I learnt that some foods are very difficult for me to moderate.
I learnt that I'm not going to stop eating, but to stop overeating.
I decided to base my intake on foods I can eat to satiety and keep the difficult to moderate foods out of the house.
I also decided I would never again eat food I don't like.
So I eat anything I want, but not everything at once, and not all the time.
I plan my meals to get balance and variety, but also because I'm excited about good food and I always look forward to my meals.
I eat regular meals, portion them out before I eat, and I normally don't eat between meals.
I eat for fuel and enjoyment. I don't use food to ease emotions or pass time anymore.

quiksylver296

Need2Exerc1se wrote: »

I think it's important to address the issue of emotional eating by finding another more constructive way to manage your emotions and stress. Exercise, yoga, tai chi, breathing exercises, prayer (if that's your thing), writing, etc.

Regular exercise can also reduce stress during trying times. Not exercising creates stress on your body which can cause stress on our minds. We were meant to move. Our muscles need to be used.

Excellent point, @Need2Exerc1se! I agree with you, too. The weight room is my therapy. I love yoga, as well.

zyxst

Keeping a food diary helps me. I also swap out for lower calorie options when I do overeat. When it happens, I try to make the best choices (fit in my calorie goal and satisfy me).

spicyginger2006

Over time you find the foods that are priority to you- in quality and level of worth. Were the Boston Creams worth it? Were they that good? Did they taste any better after the second or third? Probably not, I understand it may not be the thought process during the binge, but try to weed out the mindless foods and eat the things you truly want. Would you rather snack mindlessly during the day or save the calories for a special treat for dessert that day? I have to do this through the day. Another thing to try, stay busy. Make lists. Give yourself enough to occupy your mind that you aren't constantly thinking or obsessing over the next thing in your mouth ( I do it too) It's hard not to when you are logging, but this is a great place to start becoming aware. I have noticed that about once a month ( around my period) I will binge out. It's not all day, but just a meals worth. Sometimes you want to eat things without counting everything and I get that. Get over it, and move on. Don't wallow in the guilt. Make your next day, meal, snack, a healthier choice and move on.

ThatUserNameIsAllReadyTaken

I had to change what I eat. Certain things just stoke my hunger while other things satiate it. Carbs are big one. Bread, cake, cookies etc.. I have much less ravenous hunger when I keep these to a minimum, if I am having a particularly rough time I eliminate them entirely.

Unknown

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generallyme2

Logging helps. A few years ago for Lent, I cut out chocolate- OH BOY was that hard! But it was worth it because I was eating crazy amounts of it, digging through the cupboards for baking chips when I had a craving and wouldn't buy it. Now I can stop at a smaller portion so it was like hitting a reset button. Every now and then I notice I'm climbing back up (mainly with sugar) and I have to rein it in.

megomerrett

You've had some really good replies here. Sorry to hear you've been through an emotional rough ride recently.

I too have never experienced the heartbreak diet (I eat when I'm sad), forgetting to eat because I'm too busy (I can eat while I do stuff) or losing weight because of stress (I eat if I'm stressed, oh and one time got alopecia.)

What do I do? Log it. All. Even when it's shocking. Especially when it's shocking.

I exercise. Classes I enjoy (pumpfit, street dance), walking my dogs (fresh air works a dream if I'm stressed or low and I can't take them in a shop to buy snacks!)

I vent. On a Facebook messenger group with my school friends or a WhatsApp group with local friends or in real life with my mum, sister or (rarely) husband.

I freeze leftovers so I can't graze on left over curry or bolognaise from the fridge.

Mainly I just don't keep things in the house that I can't control! I buy the kids cereal that I won't be tempted to have as an evening supper.

Don't be embarrassed about it, next time you feel the urge to splurge just come on here and tell us how you're feeling and get some support.

cmriverside

I have this saying, "If hunger's not the problem, food isn't the solution."

It doesn't always work, but it's still a good saying. It does take quite a lot of self-knowledge to know when those triggers hit and to make a different choice. I still eat emotionally at times, but not as often now that I know other coping tools. Lots of great suggestions already in this thread.

tattygun

I just wanted it really badly so I stopped and did what was necessary.

cshell1968

Hey I am going to put that on my fridge...love the quote

mazdauk

Keep on weighing and logging. If I fancy a handful of nuts, I weigh them, log them, scream at the calories and either put them back or exercise FIRST. Logging helps stop the mindless eating, and if you're thinking about it then you can't absentmindedly eat 5 chocolate digestives. If I'm having one I take one, put the tin away and then enjoy it sitting down a looooong way from the tin.

WrecklessRob

I found the first week or so of eating less to be brutal... but once your body adjusts to eating less, it gets easier because your body craves less. Also, if you drink lots, especially with meals, you feel full quicker.

wellthenwhat

I sent you a friend request. I have the same problem. Some days are great, other days I'm constantly thinking about food.

laurijeffords

I have a serious problem just like this. The best way that I have found to overcome these strong cravings and needs to go and eat now, is to find something else to do, anything else to completely occupy myself. I cannot buy an entire birthday cake and leave it in the house, because I will eat it simply because it is there. I understand the struggle and am glad that there is someone else out like me! You can do it!

yondaime8

I had issues like this, but it was directly and entirely related to boredom eating. I can't sit through a movie or football game without something to drink or eat. What I did to avoid this, is just got myself busy.
This is why I workout after work, and take my time too, so that when I get home I eat dinner and its already bed time.
However I'd be interested if any of you have tips on how to make this fix more sustainable.

kcmsmith0405

I had issues like this and I discovered it was because I was trying to eat too few calories for what I burned, while my body was trying to eat what I burned. I figured out my TDEE (Total Daily Energy Expenditure) and then changed my macros to include a LOT more protein and the cravings for the sugar and donuts went way down (though I do still eat them sometimes - just never more than one at a time). I also made it a hard and fast rule for myself that I do not drink soda or juice or any sugared drinks (other than coffee) at all except on special occasions (I.E. less than once a month). The emotional eating and constantly thinking about food has turned into logging and keeping my protein and macros balanced.

cerise_noir

I started logging my binges and over eating. That opened my eyes.

untameddestiny

I'm also an emotional and boredom eater. And find it hard to stay full with a healthy meal for long. Honestly though, what helps me a lot is logging but to fight off the hunger i try to eat 5 times a day and it'll be homemade, unprocessed stuff. I eat more now than I did before and intake less calories. I've also just got out of a emotionally abusive relationship which had me eating terrible for a month after, but during that time I thought a lot about that relationship and everything that was said still haunts me but it's also motivated the crap out of me. I say, if it helps you with motivation use what your bf did to you as fuel and just log your meals. I just started but I've already lost 7 lbs In 2 1/2 weeks.

wellthenwhat

cerise_noir wrote: »

I started logging my binges and over eating. That opened my eyes.

See, I'm always scared to. It makes me panic more, and really want to eat. I'm slowly getting better, but in my head it feels like I failed worse if I see it, vs if it's hidden. I know that's part of my problem.

fitoverfortymom

This was the hardest part for me. I wasn't necessarily a binger, but I had to feel full, and not feeling full would cause me to overeat and give in to fast food cravings.

The first thing I did was be mentally ready to lose weight. It is so much easier said than done, but I Googled and read a lot of bout the mental strength to lose weight. Having quit smoking a few years ago, I knew the stuff in my head had to be stronger than the physical need to eat. I had to try and quit smoking MANY times before it stuck, just as I have with losing weight. But this time feels different and right, so I feel like I've nailed it in the way I did when I finally quit smoking for good.

The second thing I did is equip myself with the tools to be successful. This was a good working scale to weigh myself and a food scale to weigh everything I ate. Then I made a commitment to myself that I wouldn't eat anything that I couldn't measure AND that I would stay within my calorie deficit. Otherwise, any food was "on plan" as long as it fit. However, knowing myself the way that I do, I like to eat a LOT of food so by default there was a lot of healthy eating going on so I could get the most bang for my buck. At 1250 calories a day (because of course I had to have my settings at 2lbs a week), my calories were spread pretty thin. Not only did I eat "healthy," but I also ate "boring." I planned the same thing every day for breakfast and lunch so it was easy to prep and pre-log for the week. Dinners were "sensible" and I cooked the same thing for me as I did for my family--I just ate less. I tried to save between 50-75 calories a night for a treat like a piece of toast with jam or some popcorn so I wouldn't feel so ravenous in the morning. I also had a low sodium V8 as soon as I woke up because often times I WAS ravenous on waking!

The third thing I did was stick with it. I had big, early successes which helped a lot. The weight started coming off right away. I was 252+ when I started, and within weeks I was into the 240s and moving. I read MFP success stories every day and started making connections with "friends." I made weight loss my hobby. I made tweaks to my diet and became familiar with weight loss misnomers like starvation mode and eating clean. I focused my time on energy on what I CAN do to improve my weight loss journey and worried less about the noise and fads and bad advice that's out there. I made tweaks to my food to make sure I could feel full. Nothing is worse than feeling panicked that you can't eating anything! I'm always a little hungry, but I kind of power through it and use some tricks like drinking a lot of water, drinking black coffee to suppress appetite, and taking walks as a distraction. Those things help a LOT.

I have about 35lbs more to go before I reach a healthy BMI, which is my primary goal. I've lost 65+ so far and keep inching toward my goal. I'll reassess when I get there to see if I want to drop more and I've always wanted to get muscles, but don't have the schedule in my life to get serious about lifting yet. If I could go back in time and do things differently, I wouldn't have done 1250 calories/2lbs per week. I would have set it at 1lb per week and probably would have achieved just about the same amount of success. I've had to really tweak my calories the last month or so to keep my deficit in a productive place, and starting with higher calories would have been better than starting with fewer.

Sorry this is so long, just know that there are people on MFP who have been where you are, who are where you are, and you CAN do this.

(I will add a footnote that I do eat at restaurants and use their calorie information and sometimes I eat junk food as long as it fits in my calories. And by sometimes I mean a few times a week...)

laur357

If you're overeating and eating as a way to deal with stress, you might find it helpful to understand why you're doing it and learn other ways to cope. There are lots of good ideas in this thread, but if you need more help:

If you're a student, you may want to check your university's health and wellness options - many offer free counseling sessions and support groups. They can help with overeating and emotional eating.
Therapy using a therapist you find yourself (psychology.com has a good listing by location of mental health professionals and their specialties) could also be helpful if you can afford it or if you have insurance that covers it.

Cognitive behavioral therapy - try the Beck Diet Solution book- for a low-cost, easy to understand set of techniques to change how you're eating and interacting with food. It's not a diet, it just helps you change your behaviors surrounding food and eating.

DaniG_1987

One thing I've done that has really helped me is to eat breakfast and then plan my week of meals out on a Saturday or Sunday and write out the ingredients and the exact amount I need. (I also use this time to double check that I don't already have those ingredients at my house first.) Then I take the list and go shopping for them on Sunday (we also do 4 meals with Hello Fresh--so I mostly shop for breakfasts (I eat the same breakfast every day), lunches (I rotate between 3 or 4 things) and 3 or 4 dinners). When I am shopping I only look for things that are on the list and I get as close to the amount for the recipe as possible. This helps me estimate the number of calories for each meal and know the exact amount of food I need to buy (no food waste, no extra food to over eat). I have found that since I'm planning meals when I'm not super hungry and craving junk food, I typically plan healthier things. While at the story only looking for the meat / produce I need helps me avoid the temptation to go near junk food isles. If I don't have the junk food at my house, I'm not going to be able to eat it. I've completely noticed a difference in how much I eat between days that I have planned out and days likes yesterday when we ordered the only thing available (pizza) at our monthly bar trivia event.

Now, I'm not going to lie to you. A few weeks ago I listened to a podcast that talked about the history of Ben and Jerrys and I couldn't stop thinking about their Phish Food ice cream. After 3 days of really wanting it I decided to add it to the list with the explicit rule that I could only eat it if it stayed within my 1280 calories for the day. I now have a pint sitting in my freezer and on days where I have calories leftover and the ice cream falls within those calories, I'll measure out that many calories worth of ice cream and it tastes AMAZING, better than if I just ate the whole thing in one sitting because I get just a taste of it. However, if my calories are done for the day I don't get to have the ice cream. Part of it is also making the conscious decision that losing weight and being healthier is more important to you then caving in to what you want all the time. In a way you have to treat your hunger like a child and you have to be the firm and strict parent. You also have to learn the difference between feeling like you are hungry and your body actually needing food.

FindingAwesome

As with a lot of posters... I started adjusting my quantities once I realized how much they cost me in terms of calories.

I'm not always perfect, but if I log my food as I go throughout the day, or ahead of time, then I am aware of how much "room" I have left in my budget.

At that point... When I feel a need to soothe myself with food, I am forced to make a conscious decision... If that food forces me over the budget, I ask myself...

Am I choosing this food over the success of my goal?
Am I choosing this food over the progress I've made?
Will I be able to offset these calories with addition exercise?

Sometimes I choose the food... But it's happening less and less.

caroldavison332

I learned to eat FOOD for strength and not junk. Because our bodies have difficulty regularly sugar in the morning I eat protein for breakfast, numerous veggies (but no oil) off of the salad bar at lunch and typically homemade collard, bean, meat soup at night. You don't just learn that crappy tasting Pop tarts or steamed pudding are 300 calories or 17 carbs, you learn that some food has lots of sodium in in that will eventually cause your blood vessels to blow and avoid it. I am always SHOCKED at how HAPPY eating for strength makes me feel and wonder if many folks are overfed and undernourished. I keep notes and noted that my fasting blood sugar dropped 70 points in 2 weeks. That's worth it if you want to live a long life. I've always been very active so I don't worry about that. I'm taking photos and measurements in centimeters form the back side of the tape measure tonight in order to compare the before and after. Eventually you realize that you can only attract someone as healthy as you are, so you work very hard at becoming healthy. Some day you will look back at your old loves and wonder if they were even the same gender that you are attracted to. Because its Lent and I will be continually reminded of the seasons, I disciplining myself to a very high standard to see how it will impact my health. that 70 point blood sugar drop in 2 weeks was astounding evidence of success.