Weightloss and comfort eating

Osbiwan

Hi,
I've been trying to lose weight for years. I've got about 110lbs to lose. Recently I've realised that my main obstacle is comfort eating as a way of dealing with anxiety. I have struggled to know how to approach this. Has anyone got any successful strategies they've used? How can I interrupt this cycle and what can I replace food with? That sort of thing?

Any help hugely appreciated.

OooohToast

Hi Osbiwan - I think there are a few choices and I've done a couple You can find something to replace the comfort eating to manage the feelings (go for a walk, have a bath etc). I also had some therapy that really helped me learn to sit with uncomfortable feelings and process them rather than swamp them with cake. Finally, when choosing your way of eating moving forward, I would identify those nice/treat things that you can control and include them in your macro/calorie counts. Removing an emotional crutch without replacing it with anything is likely to be super difficult and this is a time to be kind to yourself. Good luck ! xx

neugebauer52

I have been there (over 15 years of depression). Eventually I managed to stop anti depressants and my depressive state. But I know my trigger points and try to avoid them if possible. Now that I am in a much better place mentally, I have started with my physical health. I started with MFP just over a year ago - they do all the calculations for you, it offers great support and the members are always there to help. I prefer to stick to one weight loss source only - there is so much information out there, which can get me confused at times. (So far I have lost 32 kg / 70 pounds and about 50 or 60 kg to go.)

Katapolt00

I have found practising mindfulness has really helped. It has helped me learn to acknowledge how and why i feel the way i do, so when i feel low and want to comfort eat i recognise it, and can process that feeling without the food. I tend to just have a little bit of self chat about it. Why do i feel low? Will eating something make me feel happier really? Is there something else i would like to do instead? Is there anything immediate i can do to remove whats making me feel low? I also try to have some guilt free things to hand like grapes, but i personally also find a hot drink is nice. Some fancy types of green tea are quite sweet so make me feel like i'm having something i want but without the damage.

Osbiwan

Thank you all, these are all really useful.

I've got a book on mindfulness somewhere that I never read, I will go and dig that out.

anl90

For me personally, I went slow. I first started choosing smaller portions. Once this became a habit, I from there substituted my normal foods for healthier choices. I've never fully gotten rid of my comfort eating, but between these two aspects it has helped tremendously.

I hope this helps you, best of luck with your struggles. I know you can overcome them. xo

cheryldumais

Osbiwan wrote: »

Thank you all, these are all really useful.

I've got a book on mindfulness somewhere that I never read, I will go and dig that out.

If you can't find it (the book) check out the Beck Diet Solution. She uses cognative therapy and I found it helpful.

Terytha

I chew gum, for the chewing sensation. I never needed to eat, just chew.

And I bought a weighted blanket. Call it woo if you want, but 20 pounds of snuggly softness on my chest or shoulders helps slow my heartbeat. They're expensive though. Mindfulness is a solid, long term solution although it can take time to learn.

ghudson92

Hi Osbiwan. Similar to others here, I have found mindfulness to be a useful approach. I have also found journaling to be effective. I have been able to realise that my comfort eating occurs when I am out of my comfort zone or I am unclear on something, thus resulting in feelings of insecurity. Awareness of your emotions is difficult but invaluable. I hope you find a strategy that works for you.