The struggle is real / Emotional eating

Ello_Guvna14

Hello there,

So. I guess I've been avoiding reaching out. Admittedly, I guess I'm ashamed of my lack of overall physical progress. While I've learned A LOT and have attempted to build a process that works for me personally, I have actually continued to gain weight from my pesky nighttime noshing habits and binge sessions. Basically, I'm still in the ridiculous rut that I've been in for as long as I can remember, despite having more tools and knowledge to help me succeed.

I really want to change -- I am such an emotional eater and I feel like all of the tools and tonics in the world aren't helping me right now. I know it isn't all about numbers, but realistically, I could benefit from losing 60 pounds (physically, emotionally). I am putting so many life-things on hold because of this, and my lack of self-esteem is impacting other areas of my life.

I'm feeling good today. I know there are so many things I have learned that I need to get back on track with. Macros, supplements, food tracking. I get caught up with all of the other diets and lifestyles I learn about that I fret over whether or not what I'm doing is truly right. I will say, I actually enjoy fasting until 1pm and feel like it's something I could keep up for the most part.

Above all else, right now I guess I'm seeking insight from individuals who are dealing with similar issues or have overcome their emotional eating patterns. Any tips or thought processes you have would be greatly appreciated.

I'm sorry to vent. I've wanted to reach out so many times, but I think I truly need it.

Hope all is well!

Ruatine

Ello_Guvna14 wrote: »

Hello there,

So. I guess I've been avoiding reaching out. Admittedly, I guess I'm ashamed of my lack of overall physical progress. While I've learned A LOT and have attempted to build a process that works for me personally, I have actually continued to gain weight from my pesky nighttime noshing habits and binge sessions. Basically, I'm still in the ridiculous rut that I've been in for as long as I can remember, despite having more tools and knowledge to help me succeed.

I really want to change -- I am such an emotional eater and I feel like all of the tools and tonics in the world aren't helping me right now. I know it isn't all about numbers, but realistically, I could benefit from losing 60 pounds (physically, emotionally). I am putting so many life-things on hold because of this, and my lack of self-esteem is impacting other areas of my life.

I'm feeling good today. I know there are so many things I have learned that I need to get back on track with. Macros, supplements, food tracking. I get caught up with all of the other diets and lifestyles I learn about that I fret over whether or not what I'm doing is truly right. I will say, I actually enjoy fasting until 1pm and feel like it's something I could keep up for the most part.

Above all else, right now I guess I'm seeking insight from individuals who are dealing with similar issues or have overcome their emotional eating patterns. Any tips or thought processes you have would be greatly appreciated.

I'm sorry to vent. I've wanted to reach out so many times, but I think I truly need it.

Hope all is well!

I am an emotional eater. A lifetime of habits built up in me the association of eating/food with emotion. It became so ingrained that I didn't even realize I was doing it. It wasn't until I started losing weight and participating in these forums that I came to understand how poor my relationship with food was.

For me, the most helpful part of stopping the emotional eating has to become more aware of my emotional states that lead to overeating. When I'm frustrated, sad, angry or bored, I want to find comfort in food. I had to really work on my self-awareness and stop the pattern when it was in the thoughts stage - before I got to the point of eating. Stop the thoughts about food as a response to emotions so they don't become an action.

Replacing the action is important too. I've had to find other comforts to replace the eating habit I created. Journaling, exercise, reading, getting out of the house - doing something else other than eating.

It's not easy. It takes habitual practice. And it won't be a perfect response every time. There are still days where I eat out of emotion, but they are less than they were and less harmful than they used to be.

Ello_Guvna14

Thank you so much for the feedback. I've been doing a lot of reading on the subject and made a list of activities to turn to when the temptations get strong. I think the hardest part for me is the act of stopping and rationalizing my thoughts before acting impulsively.

I appreciate you taking the time to respond. It means a lot and fuels my drive.

88olds

OK. “build a process” Great thinking.

Macros and supplements are unnecessary, make things more complicated and divert your attention away from effective measures. You can get into that stuff later if you decide you want to pursue a high level of fitness.

I’ve lost 100+ lbs and will have 12 years maintaining in September. My view is it’s all about the food diary. Calculate a modest calorie deficit, keep the diary and try to hit your number. Make a plan for each day and week, and for problem situations.

Use a food scale whenever possible. Don’t know how many calories in that meal or dish? Make a good faith estimate. Go over your number? Wildly over? Log in everything. Always. Make goal? Keep doing the diary until you are sure you can do without. Start to backslide? Go back to the diary.

As long as you keep your diary, you are never off program. The process is more important than the numbers.

You don’t need Keto, macros, supplements, gimmicks or fads. Don’t let the next big diet thing divert your attention from what actually works. You only need CICO, and a way to know where you are in the count at any given time. Be patient, it will prevent a lot of trouble. If you run into difficulty, problem solve and make adjustments to your plan. Plans only have to be made better, you can’t make them perfect. Good luck.

Ello_Guvna14

Hello!

Again, thank you for the feedback. The simplicity of what you're explaining is very helpful. I do have a tendency to overthink and that ends up making me spiral. Plan. Eat. Log.

As a side note, I should mention that the supplements are actually bile pills, as I do not have a gallbladder. They were suggested by a holistic nutritionist. I've long since given up supplements as a 'magic pill' remedy.