I suck at eating the right amount?

goingthedistancexc

My mind is always on food and I end up overeating quite often, this has been the longest I've actually been able to maintain my weight and not gain and I want to keep it that way, any tips on how to improve self control or stop from overeating?

Apocalypz

I graze throughout the day. Loads of fruits and veg as snacks. I always feel 8 out of 10 full and still keep well below 2,000 kcal every day unless I go out with mates. I've been losing ever since I started.

DeterminedFee201426

same here haha i love food!! what i normally do is watch something interesting on my computer go workout go take walks to the park sleep clean up dance to music just something to get my mind off the food all the time ..

marcusriedner

That sounds like a metabolic disorder, it is probably less to do with how much you eat and more to do with the types of foods you are eating. The sense of satiation is based on your blood stream having enough nutrients in it to stop demanding more food.

One of the most common culprits is carbohydrates. Carbohydrates cause insulin spiking, which is a panic response to having elevated levels of glucose and fructose (as well as other monosaccharides) in the blood. Insulin pushes EVERYTHING out of your blood stream in terms of micro and macro nutrients, storing it in fat reserves. It is a panic response hormone trying to prevent you from having a toxic level of glucose in your system. Insulin works VERY fast, within 15 minutes. Once the insulin levels drop back down your body demands food again (30-90 minutes). Insulin also suppresses a number of satiation hormones, which means your brain is getting told your body needs food by the low nutrient content of your blood and a lack of satiation hormones. You end up on a pretty nasty treadmill.

The solution is to eat fewer carbohydrates and more fat. How much fat depends on your metabolism and health goals/needs.

I for example target 70% of my calories from fat, 20% from protein, 10% from carbohydrates. (I try to stay in a state of ketosis).

Another cause can be a lack of protein, this is often the case with vegetarian or vegan diets that rely on incomplete plant based proteins. If you are eating a high vegetable diet you should research into the proper combinations of foods to get you the full protein and amino acid mix you require.

You may also just be eating too few calories to meet your metabolic needs, that will depend on your activity level and goals. As a rule of thumb I avoid going 10% below my base metabolic needs (including exercise) if I am trying to lose weight. For me that means when I am trying to lose weight in the winter when I do desk work I eat around 2200 calories a day, during the summer when I'm working outside it is more likely I'm eating 2800-3000 calories a day to lose weight. A lot of people use this 1200 calories a day number, and I personally think that is bonkers, I'd be climbing the walls going insane with hunger at 1800 let alone 1200.

On the less likely side it could be a simple case of a shortage of micronutrients and vitamins, or an imbalance due to eating too much of one kind of food. For example kale is the darling of the health food world right now, and eating too much of it can trigger problems similar to thyroid dysfunctions which cause hunger and weight gain. If you are juicing it is VERY easy to unbalance your mineral and micronutrients.

craftywitch_63

I eat, like 6 times a day. Every three hours or so. Recheck your TDEE (you can use MFP or another one like Scooby) and make sure you are eating enough calories. If not, increase them. By shortchanging calories, you may be unconsciously causing binges and "cheating."

:flowerforyou:

einzweidrei

That sounds like a metabolic disorder, it is probably less to do with how much you eat and more to do with the types of foods you are eating. The sense of satiation is based on your blood stream having enough nutrients in it to stop demanding more food.

One of the most common culprits is carbohydrates. Carbohydrates cause insulin spiking, which is a panic response to having elevated levels of glucose and fructose (as well as other monosaccharides) in the blood. Insulin pushes EVERYTHING out of your blood stream in terms of micro and macro nutrients, storing it in fat reserves. It is a panic response hormone trying to prevent you from having a toxic level of glucose in your system. Insulin works VERY fast, within 15 minutes. Once the insulin levels drop back down your body demands food again (30-90 minutes). Insulin also suppresses a number of satiation hormones, which means your brain is getting told your body needs food by the low nutrient content of your blood and a lack of satiation hormones. You end up on a pretty nasty treadmill.

The solution is to eat fewer carbohydrates and more fat. How much fat depends on your metabolism and health goals/needs.

I for example target 70% of my calories from fat, 20% from protein, 10% from carbohydrates. (I try to stay in a state of ketosis).

Another cause can be a lack of protein, this is often the case with vegetarian or vegan diets that rely on incomplete plant based proteins. If you are eating a high vegetable diet you should research into the proper combinations of foods to get you the full protein and amino acid mix you require.

You may also just be eating too few calories to meet your metabolic needs, that will depend on your activity level and goals. As a rule of thumb I avoid going 10% below my base metabolic needs (including exercise) if I am trying to lose weight. For me that means when I am trying to lose weight in the winter when I do desk work I eat around 2200 calories a day, during the summer when I'm working outside it is more likely I'm eating 2800-3000 calories a day to lose weight. A lot of people use this 1200 calories a day number, and I personally think that is bonkers, I'd be climbing the walls going insane with hunger at 1800 let alone 1200.

On the less likely side it could be a simple case of a shortage of micronutrients and vitamins, or an imbalance due to eating too much of one kind of food. For example kale is the darling of the health food world right now, and eating too much of it can trigger problems similar to thyroid dysfunctions which cause hunger and weight gain. If you are juicing it is VERY easy to unbalance your mineral and micronutrients.

Or, alarmist, she could just be used to overeating like most of the population...

Food is always on my brain as well. I've been maintaining since December. Mind over matter, OP. You can do it. Continue what you did to lose the weight, only up your calories to maintenance calories. Signed, a person who has their carbs always over 50% daily.

Springfield1970

Hi

You really look very good and well done! Maintenance has eluded me for a while, when I first came to it, I couldn't do it so I did a bulk over winter. I've slowly got back to being able to maintain by using a few tricks. I had a look at your diary and noticed a lot of bars and processed and low fat foods.

Try and hit 100g protein per day.

Then make sure you are hitting 70g fat a day. Get it from full fat foods esp fish. Add 2 omega 3 tabs.(they are quite satiating anyway).

Add more natural foods with volume and fibre. Carrots, etc. your food bill will drop too.

Before bed full fat Greek yoghurt.

Load high GI carbs at front of day and taper off as you get past the 6 hour window that surrounds your work out. (3 hours before, during workout and meal after should include lots of carbs). Low GI carbs in the rest of the time

Yes and I believe in nutrient partitioning, because it makes you really good at sports!

Good luck!

Springfield1970

That sounds like a metabolic disorder, it is probably less to do with how much you eat and more to do with the types of foods you are eating. The sense of satiation is based on your blood stream having enough nutrients in it to stop demanding more food.

One of the most common culprits is carbohydrates. Carbohydrates cause insulin spiking, which is a panic response to having elevated levels of glucose and fructose (as well as other monosaccharides) in the blood. Insulin pushes EVERYTHING out of your blood stream in terms of micro and macro nutrients, storing it in fat reserves. It is a panic response hormone trying to prevent you from having a toxic level of glucose in your system. Insulin works VERY fast, within 15 minutes. Once the insulin levels drop back down your body demands food again (30-90 minutes). Insulin also suppresses a number of satiation hormones, which means your brain is getting told your body needs food by the low nutrient content of your blood and a lack of satiation hormones. You end up on a pretty nasty treadmill.

The solution is to eat fewer carbohydrates and more fat. How much fat depends on your metabolism and health goals/needs.

I for example target 70% of my calories from fat, 20% from protein, 10% from carbohydrates. (I try to stay in a state of ketosis).

Another cause can be a lack of protein, this is often the case with vegetarian or vegan diets that rely on incomplete plant based proteins. If you are eating a high vegetable diet you should research into the proper combinations of foods to get you the full protein and amino acid mix you require.

You may also just be eating too few calories to meet your metabolic needs, that will depend on your activity level and goals. As a rule of thumb I avoid going 10% below my base metabolic needs (including exercise) if I am trying to lose weight. For me that means when I am trying to lose weight in the winter when I do desk work I eat around 2200 calories a day, during the summer when I'm working outside it is more likely I'm eating 2800-3000 calories a day to lose weight. A lot of people use this 1200 calories a day number, and I personally think that is bonkers, I'd be climbing the walls going insane with hunger at 1800 let alone 1200.

On the less likely side it could be a simple case of a shortage of micronutrients and vitamins, or an imbalance due to eating too much of one kind of food. For example kale is the darling of the health food world right now, and eating too much of it can trigger problems similar to thyroid dysfunctions which cause hunger and weight gain. If you are juicing it is VERY easy to unbalance your mineral and micronutrients.

You need to step back and look at the bigger picture.

When I was doing low carb and believe all this tripe, there was always a little nagging feeling.....how come all the Olympic athletes don't have to eat like this?

Also, telling someone they have a metabolic disorder is quite frankly rude.

Girl got hungry that's all.

Hunger is natural and part of maintenance. Most of us who comfort eat have always fed that hunger, as it's uncomfortable.

I'm at goal weight and run a 21 minute 5k and train for triathlon. I'm at the top 1 percent of VO2 max at age 43 (I started running two years ago)and eat 50% of my calories from carbs, 100g plus protein and 70g of fat. I don't have injuries or fatigue, run a business, and am a single mother, AND I'm not a low carb grumpy *kitten*.

Sell me the low carb thing?

jackielou867

I see a lot of sugary foods and not a lot of veggies, your diet is not very balanced and you may be lacking something nutritionally. I am with the eat 6 times a day brigade. Honestly I never stop eating, but my meals are heavily veg based, with a good dollop of protein thrown in. I am rarely hungry, but if I am I go with it and I eat a bit more. Some days I am not so much and I may eat a bit less. I have stopped stuffing crap at the end of the day to make up to my daily goal.
Maybe some days you do more activity than you think which means you need to eat more. If your weight is fairly steady then don't worry too much, except do try to balance your diet a bit more, for your good health if not for your weight :-)

nxd10

I really love food too. What helps me not overeat is to PAY ATTENTION to what I'm eating and EAT REALLY GOOD FOOD.

I have to eat three times as much crap to feel as satisfied as I do with one good portion of anything. Strong flavors (one awesome jelly bean is 10 calories. One great piece of chocolate is 30). Really good food. Pay attention to what you're eating and savor it.

Otherwise you just keep jamming stuff in your mouth hoping to wake up your tastebuds.

I also find if my carbs get over 40% I want more sugars/starch. That's just how your body responds to high glycemic foods.

PJPrimrose

I'm in maintenance too. If I gain I cut back to lose. If I lose I eat more. I have a feeling this is going to be kind of a perpetual thing. That said, I am maintaining my fighting weight for competitive sparing. If I was at weight and didn't have to worry about my actual weight class I'd work on building up muscle and switch to using a measuring tape to figure out what body composition I wanted.