Can't control my eating

You have the ability to control that!

I'm a former glutton myself and there's no easy answer aside from buy a food scale and buck up, buttercup.

trust me I've been there fro many years. the thing that help me change was just thinking of how good i looked if just cut my portions. also instead of eating 3 large meals i started eating 5 small meals a day maybe every 2-3 hours. by doing this you will always feel fed and constantly get your metabolism working to burn more fat!! try it


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Food scale is vital, so you know what you're actually eating. Also tough love is vital: I don't know what foods act as triggers for you but for me I can't have or make desserts because I will eat the whole thing. So I don't have that kind of stuff around: Control your environment. Use meat as a small side dish: Eat healthy things instead. Healthy real food will keep your body satisfied. You have the insight you need that portion control is what you need to work on, so that's a first step. Good luck. You can do this.

I don't think you have to have smaller meals, just bulk out the food more with low calorie veggies. You can eat a wheelbarrow full of veggies especially green ones for next to no calories and the fibre will fill you up! I also agree with the skip breakfast comment too if you aren't really a breakfast person because studies show now that it doesn't boost your metabolism so I save my calories for from lunchtime onwards. Works great. Drink herbal teas or green tea in between.

I tried the smaller portions thing for awhile and it was okay but now I'd rather intermittent fast so I can eat more all at once lol. It's not the right choice for everyone, but it is the right choice for me. I also second the tons of veggies thought. Love me some veggies!!

I'm a former glutton myself and there's no easy answer aside from buy a food scale and buck up, buttercup.

I agree with this!!

1 - Congratulations on facing your issues head on and taking a step to gain your control. I hope you gave yourself an attaboy for that!

2 - Take off the pressure for a week. Eat what you eat...but record EVERYTHING EXACTLY and diligently here. Establish your base. If you also set up your meals in six meals a day...with snacks morning afternoon and night, after recording for a week, you may see a pattern of when your hunger strikes. I found I was always ravenous at night snack, when I didn't start the day with an early solid breakfast.

3 - Check that you aren't 'starving' yourself which also increases hunger and desire for bigger portions: Total calories - exercise burned calories = net calories. I was inadvertently starving myself when I cleverly upped my exercise. I was suddenly netting 500 calories daily instead of 1200 and feeling ravenous, AND also gaining weight. I was in "Starvation" mode--which is terrible for your whole body. Check out your TDEE BMR and make sure you are treating yourself fairly http://iifym.com/tdee-calculator/ The goal is whole health, not starvation.

4 - After you have been recording your intake for a week, check for patterns and particular temptations--certain foods etc. I find when I eat some carbs, I crave them more. If I don't eat them at all, I don't have the craving for them. They are always where I fall down and gain weight.

5 - Review your exercise. How much cardio? Do you need to up it? lower it? Is it fat burning cardio or is it anaerobic? Do you need to up your muscle building exercises? or reduce them? You may have to do some trial and error to see what works for you so it balances the need for food (portion control) and the exercise to be fit.

6 - Come here every day--min 1x daily. -- or more if that helps -- and read success stories. Ask questions like you just did and read encouragements or suggestions. Divert yourself from the undermining behaviors and team up with success stories of balanced healthy behaviors.

7 - Celebrate EVERY SUCCESS -- which means, instead of fixating on the 'overeating' - me bad moments, Celebrate--write down--post here-- every time you resist a craving, don't overeat, don't step off your path. Every time. Give your body and brain the feedback that is positive when you do it right. It will begin craving that positive feedback and you'll find it will help you do accommodate it more easily. At a minimum write a post it note to yourself and post it around your personal mirror. :bigsmile:

8. Create a warm fuzzy file--put every letter, card, note, post it note, email, etc. that affirms you in whatever happens during a given day. Over time, you will collect a hodge podge of wonderful affirmations of how good you are and how you helped/did well/achieved/accomplished/succeeded...and when you feel lowest like you can't control yourself or your portions, you can open it up and bask in the goodness of you.

9. Make friends that will hold you accountable here. Join a group. Touch base. They will encourage you and be there for your ups and downs, which we all have.

10. Journal your feelings - at least a sentence a day. Check if there is a correlation between your feelings and eating. See if there is something you need to address with a counselor. Get that help even if you have to go off base to do it.

Much of this is probably already known to you. I am putting it down it print. Write out your own goals and see yourself achieving them.

I wish you well. Well done for asking for help. That is a huge step...and a profitable one. Good job!

I have a serious issue with portion control. I like food too much. I know what I need to do and I usually make it a few days then pig out for a week. I am currently at 201 and have been flirting with one-derland since January. Anyone that would like to send a request, feel free. I need some support to eat like I know I should! I am always looking for new friends as well.

just serve your self half of what you usually serve your self then walk away bro will power also drink a lot of water that will help you

or we can do the extreme and break both of your arms LOL JK

Try filling up on fruits and veggies. I really like having that full feeling as well. I like eating large portions. It's just now I eat larger portions of healthy foods. A giant bowl of oatmeal and fruit is really filling and around 300 calories, where as I used to eat a few bowls of sugary cereal that would be around 1000 calories and I'd have a sugar crash and be starving an hour later.

Check out this article in the New York Times: http://well.blogs.nytimes.com/2013/06/27/how-carbs-can-trigger-food-cravings/

I found this out the hard way. The more I eat processed or white food carbs, the hungrier I get. If I eat 60-70 net carbs dailyof things like vegetables, berries, and no more than 1 slice of flax seed bread a day, I'm fine. I'm not hungry. I've lost 37 pounds in the past three months (I'm 5', 2"and weight about195 pounds now). I also drink lots of water. I'd heard this, but dismissed it. No more. I drink at least 100 ounces of water a day.

I hope this helps and good luck to you on your journey.

you've got to figure this out.. try eating six meals during the day and eat three ounces of protein at each..try to get your appetite under control you can do it.

another thing.. See if what you're eating is making you hungry. For example.. i realized that some high carb low cal snacks I was eating..along with eating fruit first thing in the day..make me hungry all day long. It was a struggle to stay on plan. When i cut that out.. i had control.

So..see what your patterns are and play with what you're eating. Get that butt into onederland.

This doesn't necessarily help with learning portion control, but in order to still eat a lot of food but for not a lot of calories, I often look for ways to "bulk up" my meals. If I want cereal for breakfast, for example, I'll have one cup of puffed rice or puffed wheat (like 40 cals) mixed in with whatever "real' cereal I want. Most other meals, I just add a lot of veggies. So my spaghetti sauce is pretty low calorie b/c each cup of sauce contains like a half-cup of vegetables.