It's really starting to wear on me. How do I stop it

Makoce

90% of the time I am not physically hungry.
But I am psychologically.
I might have even just eaten less than a few hours ago.
But I obsess and think about eating my next meal 24/7.
I can't even watch a movie or stay distracted, I'm still thinking about it.
Just wanna eat all the time.
It's gotten worse over my weight loss.

Anyone else..or is it just me. It's starting to wear on me.
I can't take thinking about eating anymore.
Even when I was over weight I would eat when I was hungry.
I wouldn't worry about when my next meals coming.

Blah.

Siansonea

Have you tried planning everything in advance, so you know exactly what you're eating and when?

Makoce

Have you tried planning everything in advance, so you know exactly what you're eating and when?

Yeah. I actually have most of my next few days logged this coming week.

p4ulmiller

When you feel hungry, rate it on a scale of 1 to 10.

Anything less than an 8 means you're not hungry.

aubyshortcake

I have been like this my whole life, and I still am even though I have lost all the weight. I have found planning meals in advance very helpful, including (roughly) the time I will be eating. I find I'm less likely to just grab for anything when I've already made a plan for the day.

WalkingAlong

Even when I was over weight I would eat when I was hungry.
I wouldn't worry about when my next meals coming.

Blah.

If you're not overweight anymore, why aren't you eating when you're hungry?

socajam

When you feel hungry, rate it on a scale of 1 to 10.

Anything less than an 8 means you're not hungry.

That's a good idea, I should try and remember this.

Makoce

When you feel hungry, rate it on a scale of 1 to 10.

Anything less than an 8 means you're not hungry.

I know I'm not hungry. Not even a 3.
But I still obsess.

Dewymorning

Try eating small meals throughout the day?

Chew gum?

Have very low calorie snacks like popcorn (no butter) to chew on?

Drink water instead?

I have personally found chewing gum thing to work for me.

Makoce

Try eating small meals throughout the day?

Chew gum?

Have very low calorie snacks like popcorn (no butter) to chew on?

Drink water instead?

I have personally found chewing gum thing to work for me.

I eat every 3 hours. Maybe 4 at the most.
So I have like 5 - 6 meals a day. Usually pre-planned.
But I want to eat them one after the other. Or sooner.
Especially at night. But Even now my dinners not till 5 but I've wanted it since 4.
When I ate at 2.

I chug water and I chew gum at night.
It's just wanting to binge day in an day out.
I don't know why.

Joannesmith2818

I used to obsess all the time too, but the longer I have done this the more relaxed I have become about it. Dont get me wrong....I think about food alot, but It no loner controls me. Maybe jsut give it some more time and see if it helps.

newtonk520

For me spreading my protein out through the day helps. It keeps me satisfied and my mind doesn't switch to food all the time.

Makoce

I used to obsess all the time too, but the longer I have done this the more relaxed I have become about it. Dont get me wrong....I think about food alot, but It no loner controls me. Maybe jsut give it some more time and see if it helps.

It's been a year since I started.
I was fine in the beginning now it's getting worse.

Siansonea

You need to find ways to distract yourself. Get lost in a creative project or a good book, or just cleaning, organizing, that sort of thing. Find another channel for that energy.

acpgee

Maybe give 5:2 intermittent fasting a try. That's where you eat freely (or don't log) for 5 days a week and severely restrict to 500 calories on two non-consecutive days. You will certainly find out what real physical hunger is on your fasting days.

I did this for a few months last year, when I thought that I would find occasional extreme deprivation easier to deal with constant low level deprivation. Turned out I was wrong about that. Glad I did it for a while though.

First, I lost more weight than I am now on a more conventional calorie deficit. Secondly, I discovered what real physical hunger is and can now tell the difference between feeling an urge to eat and actually being hungry. Also discovered that although it is not pleasant, hunger doesn't stop you from functioning in your job, or being able to work out.

Google 5:2 intermittent fasting. There are also a coupe of 5:2 support groups on the forums here.

Dewymorning

Try eating small meals throughout the day?

Chew gum?

Have very low calorie snacks like popcorn (no butter) to chew on?

Drink water instead?

I have personally found chewing gum thing to work for me.

I eat every 3 hours. Maybe 4 at the most.
So I have like 5 - 6 meals a day. Usually pre-planned.
But I want to eat them one after the other. Or sooner.
Especially at night. But Even now my dinners not till 5 but I've wanted it since 4.
When I ate at 2.

I chug water and I chew gum at night.
It's just wanting to binge day in an day out.
I don't know why.

Hmmm.

Is it possible you are missing some important nutrients from your diet?

Maybe your body is trying to tell you it wants something.

wheird

I looked at your diary and it seems to be ok.

It seems largely psychological at this point. Find a way to channel your energy.

astartig

are you drinking enough water. you might be thirsty but interpreting it as hunger.

Makoce

Try eating small meals throughout the day?

Chew gum?

Have very low calorie snacks like popcorn (no butter) to chew on?

Drink water instead?

I have personally found chewing gum thing to work for me.

I eat every 3 hours. Maybe 4 at the most.
So I have like 5 - 6 meals a day. Usually pre-planned.
But I want to eat them one after the other. Or sooner.
Especially at night. But Even now my dinners not till 5 but I've wanted it since 4.
When I ate at 2.

I chug water and I chew gum at night.
It's just wanting to binge day in an day out.
I don't know why.

Hmmm.

Is it possible you are missing some important nutrients from your diet?

Maybe your body is trying to tell you it wants something.

Maybe. My diary is open so I'm open to suggestions.
I know my protein is pretty low on non-gym days

Ninkyou

Have you tried increasing your caloric intake? The closer you get to goal, the closer you should be eating to your TDEE. Maybe it's your body trying to tell you something.

Not saying this is the issue, but it might be worth a shot.

Makoce

I looked at your diary and it seems to be ok.

It seems largely psychological at this point. Find a way to channel your energy.

Yeah. That's what I figured.
Just obsessing.

elisabeisme

I could have written that myself. It's been 1.5 years since I started. Ask me at any moment of the day and I psychologically want to eat. I never get a "satisfied" feeling.

I'm taking a week off this week because the mental energy needed to stay on track is getting to me. I don't know if this will turn out to be good idea or a bad idea. Thoughts?

I also eat 5-6 meals a day. I'm wondering if intermittent fasting would help. I was thinking of experimenting with eating most of my calories in one evening meal so that I could "pig out" and not endlessly feel deprived. Thoughts?

Makoce

Have you tried increasing your caloric intake? The closer you get to goal, the closer you should be eating to your TDEE. Maybe it's your body trying to tell you something.

Not saying this is the issue, but it might be worth a shot.

I know I'm eating too few calories since I'm close to goal and I've been bumping it up 10 - 20 calories a day.
But. I'm usually not hungry when I'm craving food anyway. Donno.

Derf_Smeggle

Makoce, when you are obsessing about food/meals/eating what sort of language do you use in your internal dialogue?

I know it is going to sound so incredibly silly, but it the following works surprisingly well. We often tell ourselves CANNOT. I CANNOT eat yet. I CANNOT have this to eat. In using CANNOT type thoughts we are denying something we are telling ourselves we want. It sets up a back and forth argument with ourselves.

Instead of thinking about food and attaching CANNOT/denying thoughts (if you are following that trend), trying using DO NOT and a reason for it. I DO NOT want to eat at this time BECAUSE I am not truly hungry, it exceeds my goal, etc. I DO NOT want to have this food BECAUSE it is full of poor calories (sugar, chemicals, etc).

I started out CANNOT and switched over to DO NOT. Works surprisingly well. Some days it took singing it out loud in the shower much to my girlfriend's chagrin, but what the hell. It worked.

pepeleo

I think it is more of an issue of you telling yourself you 'can't ' have it, which in turn wil make you obsess about it more. When we think we can't have something we then want it more. So, put it in your head 'I don't want it'. Replace 'can't ' with 'don't '.

pepeleo

I agree with you totally.

MyChocolateDiet

I'm not sure if you're aware you can add more meals to your day in your food diary. I do this and have six meals planned out including a 2nd breakfast, afternoon snack and late night snack. I'm not sure when you are eating your snacks but maybe if you lay them out like this all thruought your day at the most logical and opportune times to eat them you will be able to allot each one the appropriate amount of calories to stay satiated and munching throughout the day. I have to eat like this or I will get headaches. It sounds like you might benefit from lots of eating opportunities thru the day for boredom or stress I guess. ANyways it's not bad for you as long as you divide your cals right and the times don't matter either. If I know I'm gonna be up late coming home from a party or something I leave myself at least 200 extra cals because I'm a late night snacker if I'm up late and if I didn't get to have that little something I'd be up at night obsessing like you just described. because i'm just hungry. and a little snack takes care of it. it works. try it. :flowerforyou:

jayladey

do you have any hobbies?

MyChocolateDiet

Makoce, when you are obsessing about food/meals/eating what sort of language do you use in your internal dialogue?

I know it is going to sound so incredibly silly, but it the following works surprisingly well. We often tell ourselves CANNOT. I CANNOT eat yet. I CANNOT have this to eat. In using CANNOT type thoughts we are denying something we are telling ourselves we want. It sets up a back and forth argument with ourselves.

Instead of thinking about food and attaching CANNOT/denying thoughts (if you are following that trend), trying using DO NOT and a reason for it. I DO NOT want to eat at this time BECAUSE I am not truly hungry, it exceeds my goal, etc. I DO NOT want to have this food BECAUSE it is full of poor calories (sugar, chemicals, etc).

I started out CANNOT and switched over to DO NOT. Works surprisingly well. Some days it took singing it out loud in the shower much to my girlfriend's chagrin, but what the hell. It worked.

Cognitive therapy: changes how you think then changes how you feel then changes how you behave. make sure your thoughts are realistic and factual and not exaggerated. For instance "I'm STARVING, I haven't eaten since dawn!!!" might become "Actually I had an apple and cheese at break I forgot about, so really I'm just eager for lunch which is only 30 minutes away, water/tea/juice/milk/etc. can hold me." . write and rearrange them if you must. it can help a lot.

acpgee

Every 3 months, I take a total diet break. Net at maintenance (still log) for one or two weeks. I find it refreshes both my mind and metabolism.

Nicolee_2014

I'm always thinking about food. It's a pain in the A.