Stop junk food
adriana123ivancan
Posts: 7 Member
So, i don't know why, but every week i end up with binge eating, then i feel low, depressed, this week i didn' go to the gym not even one time. I really can't do this anymore. I must eat clean at lest 4 weeks, without any cheat meals so i clean my body from all bad food and sugars.need to lose about 5 kg, and this time is so hard for me to stick in a long term... I really hope there is someone who want go with me and support me.
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Replies
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Well, my guess is that the idea that you must stop eating junk food, that some of the foods you love, are bad, that clean eating is a thing, that you have to go to the gym, and that you need to clean your body from sugars (and that it's really possible), that you think you can't lose weight just by deciding to eat a little less and maybe move a little more, is what makes you end up binge eating.35
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You need to stop thinking eating clean will make you lose weight. You can still lose weight just eating junk food if you wanted to, just keep in your allowed calories. If you cut out all the foods you love then of course you can't do it for long. You need to incorporate the foods you love into your diet and calorie allowance.13
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Why ‘must’ you ‘eat clean’? Are you trying to punish yourself?!
I’ve lost 220 lb and become pretty fit and healthy without ‘cleaning my body’ from ‘bad food’. I have chocolate every day. If I want junk food, I clear a space in my calories and have junk food.
Oddly enough, I don’t binge. I wonder if it’s because there are no forbidden things for me to crave?
You don’t need to do any of the stuff that you’re talking about. You’re just making everything more complicated and difficult than it needs to be. Just eat under your maintenance calories, and you’ll lose weight. WITHOUT all the suffering.28 -
adriana123ivancan wrote: »I must eat clean at lest 4 weeks, without any cheat meals so i clean my body from all bad food and sugars.need to lose about 5 kg, and this time is so hard for me to stick in a long term...
errrr no. your kidneys clean your body. they dont need help, unless of course you are on dialysis.
As far as stopping junk food. dont buy it. it really is that simple. if you cant control the portions you eat, dont buy it. theres a reason i dont keep peanut butter cups in the house. ill eat all of them in one day. If i am TRULY craving one (meaning for days on end), I will stop at the gas station when im out and buy ONE package and log it, and make it fit in my calories.
i have chocolate in some form or another, almost every day. i dont binge on it. just on peanut butter cups. lolol
i have chips and cake and beer and soda.
i eat what i want, in moderate portions that are within my calorie goals.
ive lost 100+ pounds.
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You need to rethink how you look at food. There are no bad foods, there are foods which are more calorie dense than others so if we eat too much of those and consistently do that we would gain.
You need to find a way to eat the things you like but still eat less calories than you burn so you lose.
I always found a restricting diet was never going to be something I could stick to, and if we don't find something sustainable then any weight lost will only return when we return to our normal eating.
Losing weight is not complicated but it takes being realistic and aiming to cut back on the amount of food/ calories. Keep things simple, start tracking everything you eat, aim to stick to the calories this app has given you and be patient - change of habits doesn't happen overnight, it takes time to form new and lasting habits but you will be so glad you did.
All the best.
Ruth13 -
kommodevaran wrote: »Well, my guess is that the idea that you must stop eating junk food, that some of the foods you love, are bad, that clean eating is a thing, that you have to go to the gym, and that you need to clean your body from sugars (and that it's really possible), that you think you can't lose weight just by deciding to eat a little less and maybe move a little more, is what makes you end up binge eating.
This is the best advice. I am a binge eater and its taken me a long time to realise to stop restricting as this is exactly what causes the cycle. So I've started again. I eat what I want within my calorie goal and try to bolster it everyday by some sort of exercise and I need to give myself a break. I'm human and I make mistakes but slowly and surely I'll get there12 -
callsitlikeiseeit wrote: »
errrr no. your kidneys clean your body. they dont need help, unless of course you are on dialysis.
As far as stopping junk food. dont buy it. it really is that simple. if you cant control the portions you eat, dont buy it. theres a reason i dont keep peanut butter cups in the house. ill eat all of them in one day. If i am TRULY craving one (meaning for days on end), I will stop at the gas station when im out and buy ONE package and log it, and make it fit in my calories.
i have chocolate in some form or another, almost every day. i dont binge on it. just on peanut butter cups. lolol
i have chips and cake and beer and soda.
i eat what i want, in moderate portions that are within my calorie goals.
ive lost 100+ pounds.
It takes you a whole day? I can have those bad boys polished off in about an hour. I also do not keep them in the house. I haven't tried your one package approach yet. I don't crave them normally though which is why I have hated in the past when I just binge on them.5 -
adriana123ivancan wrote: »So, i don't know why, but every week i end up with binge eating, then i feel low, depressed, this week i didn' go to the gym not even one time. I really can't do this anymore. I must eat clean at lest 4 weeks, without any cheat meals so i clean my body from all bad food and sugars.need to lose about 5 kg, and this time is so hard for me to stick in a long term... I really hope there is someone who want go with me and support me.
See that bolded part? Yeah, that is not how it works; that's not how any of this works.
Read the stickies, do some research online or by asking those of us on here that have actually lost weight... we can help, but your entire mindset about food and what it does and what it means has to change.
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Hmmm, here's some food for thought.
I am a binge eater - have been for years. And when I first started thinking I need to lose weight and be healthier I totally revamped all the foods I consumed - everything was "clean". For a while, it worked. For a long while actually. And I dropped 100lbs over 3 years (and maintained) but I still need to lose about 80 more lbs.
Anyways, after a couple years I started rebounding HARD. I would have uncontrollable binges and they would happen all the time - not just on the weekends. I started working with a registered dietitian (not a nutritionist) and a counsellor. I have an all or nothing approach to life and usually it works out, but with food it doesn't (at least for me) and my RD suggested following the 80/20 rule (or whatever % works for me). And the approach is that if you eat "clean" 80 (or 85 or 90) % of the time there is nothing wrong with having a snack or a special treat. The thinking behind it is if you're not depriving yourself of the things you want (for me it's chips and salty foods) and you have a bit of them you're less likely to binge. If you deprive yourself then you might find yourself constantly thinking about it and it turns into consuming a lot more than you planned to.
It's not necessarily budget friendly, but if you find yourself wanting a cookie/chips/etc buy a single serving option (like those grab bags of chips) and eat it. Or if you want fries, go to your restaurant of choice and order a small fries and eat it.
This approach has been VERY helpful for me to keep from bingeing episodes. The all or nothing, super restrictive approach to eating does work for some people but for others it really doesn't. If you find yourself enjoying these "treats" then enjoy them. There is nothing wrong with treats as long as you're not consistently over eating. You might find even that by giving yourself these small allowances you actually want them less and are better able to control your portions and food consumption.
I am NOT saying this is the answer for everyone, but based on what you're saying you experience it might be something to try. Sometimes doing a complete, radical overhaul just pushes us into a rebound type mode and causes these binges.10 -
I read all of yours advice. First, sorry for my bad english.
Second, thank you all of you. I will work on myself, my mind and my body. But first is my head. I need to learn to love myself, than will come and results.
Actually, I binge eating just on weekends when I'm home. All week my meals and training are on top, but weekends are groose. So, i will start now. First my mind, my body. I know I can do that. Like I do this before.
Love for all of you♡10 -
So long as you are in a calorie deficit and are getting your essential nutrients (most packages food has essentials added in, so it's rarely an issue), there's no reason to "eat clean". I have a garden full of veggies so I eat a lot of fresh veggies. I can't have dairy (sometimes I do and just deal with the pain - damnit delicious chocolates & aged cheeses!!!), and not a big bread eater....so sometimes my calorie intake is pretty low. I eat candy! seriously, a Snickers or some TimTams. I've also been known to "supplement" with Salsa Verde Doritos or a bowl of Cookie Crisp cereal.... And I'm losing weight.
Don't beat yourself up or deny yourself foods. Unless you're truly allergic to something, there's no such thing as a "bad" food.2 -
adriana123ivancan wrote: »So, i don't know why, but every week i end up with binge eating, then i feel low, depressed, this week i didn' go to the gym not even one time. I really can't do this anymore. I must eat clean at lest 4 weeks, without any cheat meals so i clean my body from all bad food and sugars.need to lose about 5 kg, and this time is so hard for me to stick in a long term... I really hope there is someone who want go with me and support me.
You only have 5 kg to lose - I bet your weekly weight loss goal is set too high. It shouldn't be more than 0.25 kg per week. If you create too large a deficit that can definitely trigger binges.
When I'm depressed I have to force myself to exercise. I give my permission to stop if I need to, but I'm always fine once I get started. Once I start dressing for the gym I'm fine.
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adriana123ivancan wrote: »So, i don't know why, but every week i end up with binge eating, then i feel low, depressed, this week i didn' go to the gym not even one time. I really can't do this anymore. I must eat clean at lest 4 weeks, without any cheat meals so i clean my body from all bad food and sugars.need to lose about 5 kg, and this time is so hard for me to stick in a long term... I really hope there is someone who want go with me and support me.
You end up binge eating because you're overly restricting and being unnecessarily harsh with yourself.
Why do you think that "clean" for "four weeks" is going to "clean [your] body"? What will magically happen that will make your body no longer store the glycogen and glucose that it uses for energy?2 -
I had pizza for dinner tonight. I do that a couple times a month, because my husband is the family cook, and he likes to take Friday nights off. I had two slices, 600 calories, which fit nicely into today's calorie limit. As long as I don't surpass my calorie limit, I'm cool. Figure out your calorie limits for losing, eat within those limits, and stop feeling like you've got to deprive yourself of anything tasty to lose weight. You don't have to, and you'll probably be more successful at losing if you learn to indulge your cravings occasionally, instead of totally denying yourself and then binging when it gets too hard.1
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Im with the eating clean is stupid crowd, However over my 110 lb loss i have noticed something about ME. I do tend to have to eat pretty "clean" and bulky on low cal veggies because when i begin to eat out, Or give in to the damned chocolate jubes i love or whatever, My cravings get intense. Im also in the camp of if i buy desserts im eating it all even if it makes me sick, So say a 4 pack of icecream cones, Nope. Id eat all 4 so i need to pay more to buy just 1 from a variety store. For ME "bad" foods breed bad food choices. No i dont think food is bad like you seem to OP, Nor do i think "clean food" is somehow magical and unicorn farts..But for ME eating these generally healthy nutrient dense foods as 95% of my "diet" is kind of necessary, Sometimes i sway of course towards entire days/weeks of bad foods...And cutting them out entirely for a while is how i need to fix that mindset or i spiral. When i eat healthy i crave healthy, When i eat bad i crave bad. So i guess ill be one to go against the grain in the most grainy sense, I dont think anyone will necessarily disagree with me, And i dont think i necessarily disagree with anyone else lol. But i am saying something a bit different thn most here.6
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What is your favourite weekend food? Could you split it in to even eight portions and have a little each day? Give away the eighth portion.
Remind yourself how lovely your treat tastes and tell yourself you are loved and deserve it.
That might break the binge cycle.2 -
JaydedMiss wrote: »Im with the eating clean is stupid crowd, However over my 110 lb loss i have noticed something about ME. I do tend to have to eat pretty "clean" and bulky on low cal veggies because when i begin to eat out, Or give in to the damned chocolate jubes i love or whatever, My cravings get intense. Im also in the camp of if i buy desserts im eating it all even if it makes me sick, So say a 4 pack of icecream cones, Nope. Id eat all 4 so i need to pay more to buy just 1 from a variety store. For ME "bad" foods breed bad food choices. No i dont think food is bad like you seem to OP, Nor do i think "clean food" is somehow magical and unicorn farts..But for ME eating these generally healthy nutrient dense foods as 95% of my "diet" is kind of necessary, Sometimes i sway of course towards entire days/weeks of bad foods...And cutting them out entirely for a while is how i need to fix that mindset or i spiral. When i eat healthy i crave healthy, When i eat bad i crave bad. So i guess ill be one to go against the grain in the most grainy sense, I dont think anyone will necessarily disagree with me, And i dont think i necessarily disagree with anyone else lol. But i am saying something a bit different thn most here.
This was a hard pill for me to swallow - I am a pretty budget friendly person so I was buying the food items that made the most budget sense. However, like you, if I buy the family pack or big bag of chips I 'm going to eat the whole thing. So I have to spend more (per volume) for my snacks - like a grab bag of chips at a variety store - but I only eat the small serving and that's it. It's a psychological thing - I can eat the entire package, no matter if the package is 500g or 5,000g . . . psychologically I get to eat it in its entirety and that makes me happy lol.3 -
acorsaut89 wrote: »JaydedMiss wrote: »Im with the eating clean is stupid crowd, However over my 110 lb loss i have noticed something about ME. I do tend to have to eat pretty "clean" and bulky on low cal veggies because when i begin to eat out, Or give in to the damned chocolate jubes i love or whatever, My cravings get intense. Im also in the camp of if i buy desserts im eating it all even if it makes me sick, So say a 4 pack of icecream cones, Nope. Id eat all 4 so i need to pay more to buy just 1 from a variety store. For ME "bad" foods breed bad food choices. No i dont think food is bad like you seem to OP, Nor do i think "clean food" is somehow magical and unicorn farts..But for ME eating these generally healthy nutrient dense foods as 95% of my "diet" is kind of necessary, Sometimes i sway of course towards entire days/weeks of bad foods...And cutting them out entirely for a while is how i need to fix that mindset or i spiral. When i eat healthy i crave healthy, When i eat bad i crave bad. So i guess ill be one to go against the grain in the most grainy sense, I dont think anyone will necessarily disagree with me, And i dont think i necessarily disagree with anyone else lol. But i am saying something a bit different thn most here.
This was a hard pill for me to swallow - I am a pretty budget friendly person so I was buying the food items that made the most budget sense. However, like you, if I buy the family pack or big bag of chips I 'm going to eat the whole thing. So I have to spend more (per volume) for my snacks - like a grab bag of chips at a variety store - but I only eat the small serving and that's it. It's a psychological thing - I can eat the entire package, no matter if the package is 500g or 5,000g . . . psychologically I get to eat it in its entirety and that makes me happy lol.
exactly. lol.2 -
adriana123ivancan wrote: »So, i don't know why, but every week i end up with binge eating, then i feel low, depressed, this week i didn' go to the gym not even one time. I really can't do this anymore. I must eat clean at lest 4 weeks, without any cheat meals so i clean my body from all bad food and sugars.need to lose about 5 kg, and this time is so hard for me to stick in a long term... I really hope there is someone who want go with me and support me.
Maybe because you are being so restrictive with your food choices, it is unsustainable in the long run.
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I will change bad habits. Thank you for your advices, it really means the world to me. I think i will fit in my macros every food that is ' bad ' for me, but once a week or every two weeks. Hugssss for all of you♡2
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adriana123ivancan wrote: »So, i don't know why, but every week i end up with binge eating, then i feel low, depressed, this week i didn' go to the gym not even one time. I really can't do this anymore. I must eat clean at lest 4 weeks, without any cheat meals so i clean my body from all bad food and sugars.need to lose about 5 kg, and this time is so hard for me to stick in a long term... I really hope there is someone who want go with me and support me.
Or just eat food you like in portion sizes that fit your calories and macros?4 -
callsitlikeiseeit wrote: »
errrr no. your kidneys clean your body. they dont need help, unless of course you are on dialysis.
As far as stopping junk food. dont buy it. it really is that simple. if you cant control the portions you eat, dont buy it. theres a reason i dont keep peanut butter cups in the house. ill eat all of them in one day. If i am TRULY craving one (meaning for days on end), I will stop at the gas station when im out and buy ONE package and log it, and make it fit in my calories.
i have chocolate in some form or another, almost every day. i dont binge on it. just on peanut butter cups. lolol
i have chips and cake and beer and soda.
i eat what i want, in moderate portions that are within my calorie goals.
ive lost 100+ pounds.
It takes you a whole day? I can have those bad boys polished off in about an hour. I also do not keep them in the house. I haven't tried your one package approach yet. I don't crave them normally though which is why I have hated in the past when I just binge on them.
And here I thought I was the only person who couldn't keep them in the house. Lolol!0 -
acorsaut89 wrote: »JaydedMiss wrote: »Im with the eating clean is stupid crowd, However over my 110 lb loss i have noticed something about ME. I do tend to have to eat pretty "clean" and bulky on low cal veggies because when i begin to eat out, Or give in to the damned chocolate jubes i love or whatever, My cravings get intense. Im also in the camp of if i buy desserts im eating it all even if it makes me sick, So say a 4 pack of icecream cones, Nope. Id eat all 4 so i need to pay more to buy just 1 from a variety store. For ME "bad" foods breed bad food choices. No i dont think food is bad like you seem to OP, Nor do i think "clean food" is somehow magical and unicorn farts..But for ME eating these generally healthy nutrient dense foods as 95% of my "diet" is kind of necessary, Sometimes i sway of course towards entire days/weeks of bad foods...And cutting them out entirely for a while is how i need to fix that mindset or i spiral. When i eat healthy i crave healthy, When i eat bad i crave bad. So i guess ill be one to go against the grain in the most grainy sense, I dont think anyone will necessarily disagree with me, And i dont think i necessarily disagree with anyone else lol. But i am saying something a bit different thn most here.
This was a hard pill for me to swallow - I am a pretty budget friendly person so I was buying the food items that made the most budget sense. However, like you, if I buy the family pack or big bag of chips I 'm going to eat the whole thing. So I have to spend more (per volume) for my snacks - like a grab bag of chips at a variety store - but I only eat the small serving and that's it. It's a psychological thing - I can eat the entire package, no matter if the package is 500g or 5,000g . . . psychologically I get to eat it in its entirety and that makes me happy lol.
Yup, I'm retraining myself to think about Calories per Serving rather than Dollars per Pound.
(To my brain a 1200 calorie pint of Ben & Jerry's = 1 serving, but so is a 60 calorie Dove Ice Cream Bite.)0
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