Depression, Anxiety, & weight problems

Eat what you want within your calorie goal (and any medical issues you have). Learn portion control/weigh and measure your food. Going over doesn't mean you've lost it and should pack it in; log it, dust yourself off, and start up again tomorrow.

Yes, actually! I've both lost and maintained despite having all of these (though my food addiction is a sugar addiction).

When I'm anxious, I either exercise to blow off steam or, if I don't have that kind of time, brew some tea or coffee (both plain/black), as I find that the warmth and sting of a hot beverage tends to calm me down. Admittedly, though, there are times where I just say "screw it" and grab some chocolate; I'll fit it into my allotment for the day and try to be good from there.

Depression is a tricky thing, but I find that accomplishing even one thing during the day makes me feel a little better--just try not to treat it with food. Do something. Make your bed. Clean a room. Run some errands. I get hit hard by the summer blues, but keeping my mind off just STUFF really helps: a couple summers ago I made it a goal to reorganize and rid the entire house (messy pantry included) of clutter, and this summer I plan to redo my bedroom (I still live at home) and turn it into a cheap, mostly handmade writer's paradise.

To curb emotional eating, I suggest noshing on something light and low-calorie that will keep your hands and mind occupied (same case with anxiety if food is how you remedy it). By this I mean "nibbly" things: unshelled nuts or seeds, edamame, baby carrots, little pretzels, anything small or slightly inconvenient to eat. Popcorn and cereal (with the occasional chocolate crackers) are my favorites, and the little carb fix that comes along with those tends to help.

Something that helps with my sugar addiction is putting one of my temptations in front of me or in my grasp but telling myself I can't/shouldn't eat it. Think of how you'd train a dog, or that moment in The Fault in our Stars when the kid makes that metaphor out of a cigarette (putting it between his lips but never giving it the power to hurt him). I know this strategy isn't for the weak, but if you think you can handle it, I thought I'd mention it in case you ever might want to give it a try.

You kind of have to trick yourself, but by learning to treat everything else without food, the dwindling of your food addiction may follow. Save a few calories for your "moments" if you're really worried about slipping up, and that way you won't end up sabotaging yourself.

Feel free to add me! I suffer from the same issues and would love to help/gain some support.

Yes! What has worked for me is
*making sure I'm managing my depression as effectively as possible (meds, dr's appts, regular mild exercise I enjoy, light therapy in the winter),
*trying not to blame myself for the inevitable setbacks,
*trying to recognize when I'm using food to deal with feelings and caring for myself in other ways instead,
*giving myself very easy goals to reach, so I'm less likely to spiral into the pit of "you're a terrible person, you're so weak, why are you even trying this" etc. etc., and
*being good to yourself. That includes allowing yourself breaks from your routine, forgiveness when you slip up, and a lot of gentleness. It does not mean giving yourself a pass on doing something- just that you should recognize that there may be many reasons you're finding something hard, and it's better and more effective in the long run to try to tease those out than to beat yourself about the head for your very human difficulties.

Best of luck!

Logging an accurate deficit is the most important for weight loss, but where depression/anxiety is concerned then exercise is a powerful weapon.

I've struggled with low to moderate depression and anxiety most of my adult life. I've used both food and alcohol to self-medicate. I've been prescribed antidepressant medication just after my daughter was born but just could not bring myself to take it.

Over the years I've discovered one thing that really works. It never fails me. Regular cardio exercise. And numerous psychological studies back this up. The hardest part is doing it. There are days when I'll play all sorts of mind games with myself in order to avoid it. But if I go more than a week without exercise, the anxiety and depression comes back. So while exercise is a good thing with regard to weight loss and maintenance, I mostly do it for mood stabilization and that is enough to motivate me to get my butt off the sofa.

Obviously, you should see your doctor for advice and not take advice from a message board but that is what works for me. I wish you luck and happier days.

I don't have a lot to add that other haven't, but I've had major recurring depression since I was 11. Over the years I've been on just about every antidepressant out there, and hated what they did to me.

Finally after a suicide attempt from a medication now listed as an allergy to me, my doctor suggested I try some natural remedies - vitamin D in the form of sunshine, plenty of exercise, and healthy eating. Since I wanted to lose weight anyway, I went with it.

And you know what? I've been off medication for over a year now, and I'm doing well. TOM brings a few days of depression, but I make sure I plan to get in some quality gym time and my husband takes care of our daughter so I can get plenty of sleep. I feel better these days than I have in years, and I never would have thought it possible. I always thought I was doomed to suffer forever, or become a zombie on medications. I didn't believe a healthy lifestyle could really change anything... but it did. For me, anyway.

I'm not perfect. I have bad days. But I'm worlds better than I used to be, and if this lifestyle keeps me off the medications... I'll do this forever.

I'm an emotional eater. Counting calories takes the fear and guesswork out of things. The feeling of control it gives me makes me happy. Being slim and fit makes me happy ALL DAY.

Yes. I also suffer from anxiety, depression, and insomnia and used to treat them with food. Improving my diet, both to make it more nutritious and make sure I eat the right foods and often enough to prevent hypoglycemia, which I'm prone to, helps. As does regular exercise. However, I still suffer from all three, just typically not as often or severe. I agree with the advice from the above posters. I would also suggest meditation and deep breathing exercises.

The emotional eating is a tricky one. You have to really pay attention to identify whether you're actually hungry. Keep the foods you eat in those circumstances out of the house. Forgive yourself because there will be backsliding. Don't be idle, especially if you're particularly anxious and/or depressed. Go for a walk, clean something, indulge your hobbies. If you're watching TV, do something with your hands at the same time (fold laundry, knit, etc.).

Yes. I suffer from both anxiety and depression and I am an emotional eater. In the year I've been on here, I have lost 50 pounds. Posting everything (both food and exercise) helped more than I can express. I've made some good friends, and logging is motivational as hell. (Do I really want the fried pickles with ranch dressing? Does it fit my macros? Do I want to admit eating that?)
I've managed to stick to my diet & exercise plan, even through my mom's cancer and eventual demise over the holiday season. I know for a fact that without the support of my friends, and the catharsis of having a judgement free place to vent, I would have buried myself in carbs covered in dairy. Instead, I posted here, and developed a serious relationship with my treadmill.

Have you sought the help of a therapist and nutritionist. It can be a lot harder to follow a meal plan when emotional problems are involved. It could be helpful to have someone trained in eating disorders or emotional eating to talk to about all of this

Ah! I was just going to post something about dealing with weight issues in addition to anxiety and depression! Both have been a constant with varying levels of severity for me for 15 years. I've been struggling with a more severe bout lately and was just prescribed a new med thus morning. It can be so difficult to get stuck in this spiral of self-hatred and despair about weight that only drives the bad lifestyle choices that contribute to being overweight. I welcome friend requests from anyone who also deals with these issues - it can be hard to relate to people who are on a more "normal" emotional plane and is nice to see encouragement and examples in healthy eating and exercise being set by people in the same boat!

Wow so many stories! I thought I was alone with this. I too have been put on antidepressants. In my opinion logging your food is so important. Don't worry about what types of food you eat, just stay in your target. And exercise! Run, swim, jump, anything. Its so good for your mood not just your weight! Good luck in your journey.

Its been a serious struggle for me, being overweight all my life. I find now a mixture of healthy diet, exercise and antidepressants help me the best when combined. Alone, exercise or antidepressants do not really help my depression, its the combination that helps me.