What do you do on a day when you can't stop eating?

the last thing to do is beat yourself up. Change your environment and go for a walk.

I've had a terrible terrible day today. But I know that going for a walk, drinking loads of water and eating protein helps me.

There are a couple of approaches I'd use. It truly depends how regularly this happens. If its a weekly (or more frequent) thing, I'd look at reasons it's happening so frequently. The number one thing would be my overall caloric deficit. I am still trying to lose 2 lbs a week with 15 lbs or less to lose? If so, I maybe rethink my goals and accept a slower rate of loss. Am I doing a lot more exercise or just generally more active then usual? If so I probably need to eat a little more to compensate. Am I getting in a good ratio of macro nutrients and enough micro nutrients? If not, I'll readjust what I'm eating. Often times increasing protein and fat can lead to increased satiation. Other times, increasing overall carb intake will help stop those insane carb cravings. This is largely individual so play around and see what works for you.

If it's not a question of what or how much I'm eating, here's a great question to ask: How long have I been in a deficit? If I've spent more then 10 weeks in a deficit without a break, I take one. A 2 week diet break (where you increase calories to maintenance) can be quite helpful both physiologically and psychologically. Maintenance breaks might be one of the best dieting tips that no one is doing (or at least not enough people are doing). I take them usually every 8 weeks of dieting. If you have lots of weight to lose, you can stretch it to 10-12 weeks.

Now if this is not a regular occurrence, and happens maybe once a month. I wouldn't worry too much. Eat a little bit more and don't sweat. It's not the one of's or the rare occasions that determine long term results. There are 365 days in a year and if your hitting your goals on most of the days, the few days a year you aren't are going to be of little consequence. The only way these rare days can mess you up is how you react to them. Some people can let one binge turn into 2 turn into 3 turn in to abandoning their diet. Don't let that happen. If you have a binge, just move on. If it's not a regular occurrence don't even think about it. Just get right back to hitting your goals the next day. If these binges start to become more frequent, ask yourself the question I mentioned before.

TL/DR: If it happens a lot, find out why and correct. If it doesn't happen a lot, don't worry about it and move on.

I've found this helps me a lot.


Also sugar free chewing gum. Distracting myself works too.

Oh how I hate hungry days - I try and load up on filling food and non-junk if I can. So nuts, bananas, soup and tea all help me, and rice cakes are a life saver that stop me craving crisps. I realise if my belly is full and I'm still craving, there's not much I can do about it, so distractions such as walks help me. Sometimes though you just need to eat, and should listen to your body. Don't beat yourself up, the next day is a fresh day to start again.

I find that eating a few almonds and slamming a water really helps. And I chew sugar-free gum when I feel like snacking but am not truly hungry.

I eat but, make healthy choices. I NEVE R starve my body. Life is too short for that!!