any tips for how to control over eating?

timetostartfresh

I've been battling my weight for two years now. I use to be a cheerleader who was 5'5" and 140 so i looked great. but then when I stopped cheering and school ended things didn't turn out in my future as I assumed. I had to much fun on weekends and got FAT! picked up my friends awfull eating habbits, and don't know what to do. exercising I find fun & enjoyable I don't mind the gym at alll I actually look forward to it [: however I burn about 800 cals a workout and then eat supper healthy for about 2 weeks drop like 20 lbs in 2 weeks then I start eating bad because I go out and have fun and gain 10 back. I just keep going back and forth with my weight souly because my food intake. heeeelllllppp!

Gordie580

I have done the same thing. I now limited my eating out to 1 time per week, and I can not eat anything terribly unhealthy.

aphrodaisy

1) drink water when you think you are hungry. 90% of the time you are actually thirsty
2) dont eat anything out of a container, actually portion it out on a plate or bowl so you can see what you are eating. nothing like snacking on potato chips then all of a sudden the whole bag is gone.
3) dont eat standing up. if you always sit down at a table to eat, it will take longer and kind of set in your mind "okay i'm eating/okay i'm done"
4) make sure that you are eating at regular intervals throughout the day. if you are hungry you'll be more likely to stuff your face
5) whatever it is that you are eating, start with a serving of fruit or a salad. then eat whatever it is you are going to eat. you'll be fuller faster and at least you'll be getting nutrition in as well
6) if you eat at a restaurant, ask the server to box up half of your meal. or get a box at the beginning and put 1/2 your plate in a box for later. restaurants always serve WAY more than you need to eat.
7) log in EVERYthing you put in your mouth. for a while I was weighing everything out. it is amazing how much you eat without even thinking about it. it gets scary when you weigh out actual portion sizes and then look at your calorie intake for the day. (wow i just consumed my entire day's calorie ration in one bag of potato chips)

hope this helps. good luck

brandirobin

I'm right there with you hon! Self control is huge. My trainer gave me great advice yesterday...think about every bite before you put it in your mouth. Is it worth it? I'm trying to keep up with that mentality and just make healthier choices ~ even when I go out with friends! Good luck to you!

kittenmitton

I'm doing this as part of my treatment for an ED too. What I do (besides counting calories, obviously) is keep a log of what I'm doing right before I eat to make sure I'm only eating when I'm hungry as opposed to when I'm bored or stressed. It also really helps me to time how long it takes me to eat something. Believe me, once you slow down the time it takes for you to eat, you'll get super full and you'll start realizing how quickly you were eating before. The other important things are, first, don't keep food around that you know you're going to binge on, second, don't completely stop eating binge foods (for example, if you binge on ice cream, that doesn't mean you have to cut ice cream out of your diet completely - you just need to develop a healthier way of dealing with ice cream), and third, set up some sort of negative punishment system with someone who cares about you and you feel comfortable talking about your weight with. As an example: my boyfriend and I have a long distance relationship. If I slip up and binge, I won't be able to contact him for a day - no phone calls, no texts, no skype. Think of something you really value and if you slip up and binge, arrange for someone to take that good thing away from you - thus, you'll be much less tempted to binge again the next time if it means losing access to something you value.

LauraLovesCamp

I love this. That's really it. You have to decide, is it worth it? Sometimes it is. Most of the time, it's not. I can remember eating something I didn't love or even like just... because. It's a bad habit. Those are crazy hard to break. Counting will help. Your phone will help with tracking. You can even scan a barcode to add your points up. Tracking. Portions. Control. Reward is awesome but it means so much more when you really earn it.

timetostartfresh

thanks so much everyone sounds like a lot of good ideas cant wait to test em out