How do i stop comfort eating
Spamalam
Posts: 25 Member
So im not gonna give u my life story but a series of traumatic events as a child lead me to comfort eat. Ive been really really good up until recently... Has anyone got any advise or tips on what they do instead this totally sucks
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Replies
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I use other methods to cope with stress.0
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yopeeps025 wrote: »I use other methods to cope with stress.
Ayyyy
OP, I advise seeing a counselor or psychiatrist to help with this problem.0 -
So im not gonna give u my life story but a series of traumatic events as a child lead me to comfort eat. Ive been really really good up until recently... Has anyone got any advise or tips on what they do instead this totally sucks
Do you have a therapist to help you with different coping strategies?0 -
I don't know, when I'm stressed I don't eat. That said, when you get that feeling go for a walk, call a friend, distract yourself.0
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I'm sorry for whatever happened
Try to find other ways to cope. Meditation, yoga, read, call a friend, watch a funny movie, go for a walk, volunteer/help someone else, start a new hobby. It's hard, I know. I would say 90% of the time I can find other ways to cope with emotions, but I do still slip up and overeat occasionally. If it happens, it's not the end of the world. Try to plan out your next meal/snack (I prefer to pre-log everything!) and stick to whatever you planned. 0 -
Like...?yopeeps025 wrote: »I use other methods to cope with stress.
Elaborate, please. Details might help the OP, KWIM?
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It's a bad habit, OP. Needs breaking. For me, the best way to stick to something is to decide that I'm doing (or not doing) whatever it is and then no more wishy-washy, "Should I or shouldn't I?" kind of stuff. Just BAM. Done. No looking back, no debating. Done.
If you have serious trouble and just can't seem to separate emotions and food, maybe some counseling with someone who specializes in eating disorders. You don't have to have one to benefit from their help.
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It's really stopping me from achieving my weight lose goals and its frustrating me. Ive been fine but one slip back is so so so annoying. I haven't seen a therapist the doctors where I live aren't really interested and it takes for ever to get an appointment0
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I had this problem too in the beginning of 2015. So many things going on with my life, my only salvation was going home and "eating my feelings". Around February, I was SO disgusted with myself I started 30 min nightly walks around my block, 4-5 times a week, and as I started to feel lighter, added weight training. I lost weight steadily and am still going strong. The desire for the comfort foods kinda fades when you become, well, enamored with yourself and the "comfort foods" turn into manicures, clothes, makeup, etc, things that pamper your new hot body. Of course the occasional "bad" food is fine from time to time...you NEED to indulge now and then, but not until you can establish some good and reliable practices for yourself!0
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I had this problem too in the beginning of 2015. So many things going on with my life, my only salvation was going home and "eating my feelings". Around February, I was SO disgusted with myself I started 30 min nightly walks around my block, 4-5 times a week, and as I started to feel lighter, added weight training. I lost weight steadily and am still going strong. The desire for the comfort foods kinda fades when you become, well, enamored with yourself and the "comfort foods" turn into manicures, clothes, makeup, etc, things that pamper your new hot body. Of course the occasional "bad" food is fine from time to time...you NEED to indulge now and then, but not until you can establish some good and reliable practices for yourself!
Deffo I agree well i Do walk to work every day but I feel my body's used to that so I might up the tempo I wanted to start jogging to work but yeah0 -
Deffo I agree well i Do walk to work every day but I feel my body's used to that so I might up the tempo I wanted to start jogging to work but yeah0
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Seriously though..start with a basic walk, 25-45 min, 4-5 times a week. Either on the treadmill or around the neighborhood. You don't even have to power walk. Just walk normally. It gets you into a different mindset where your body feels stronger and lighter, and your whole perspective shifts. Good luck!!!0
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Yeaaah it's 3 miles to work so I walk for an hour to work =D0
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So im not gonna give u my life story but a series of traumatic events as a child lead me to comfort eat. Ive been really really good up until recently... Has anyone got any advise or tips on what they do instead this totally sucks
You have to learn to (sorry for this terminology) feel the feelings instead of constantly finding a way to avoid or stifle them. It's hard and scary, no question. I kind of wish I'd gotten help for my issues in that area, so I would explore if therapy is a possibility. That said, here are some things that worked for me:
1. Journaling. When I wanted to eat I'd force myself to write about what was going on, how I felt, whether I was really hungry, that kind of thing. I was also really good for my first few months doing this at taking some notes about the day at the end of the day or beginning of the next. It was extremely helpful.
2. Learning to sit with the feelings. When you feel bad/in need of comfort, try just forcing yourself to sit quietly in a dark room (that worked for me, I'm sure the setting varies person to person) and be conscious of how you feel and why. I had a huge level of irrational fear built up about whether I could deal, and the more I did this the easier it became. If you pray or meditate you can incorporate that too. This was actually something I did a lot when I stopped drinking, but it was helpful also to the eating, as in some ways I used food in similar ways when it came to drowning out feelings. (I am not over this entirely, but it's gotten a lot better and I'm more conscious of it.)
3. Have an alternate comfort ready. Going for a walk is a good one, or working out. Also listening to music or, for me, cooking or shopping for books/music (there are concerns about using shopping too much for obvious reasons) or making a plan/playing with weight-loss related data (which always helps with motivation too).
4. Make a check list of things to do in the day and when you feel like you need to eat decide that you will consider it only after checking off a couple of simple tasks. This seems silly, but often stress builds up around the feeling that you aren't accomplishing things and just getting a few simple things done can make you feel better.0 -
So im not gonna give u my life story but a series of traumatic events as a child lead me to comfort eat. Ive been really really good up until recently... Has anyone got any advise or tips on what they do instead this totally sucks
When you feel a compulsion to want to eat your pain / frustration away, try writing down yours thoughts instead. It is cathartic and will also act as a positive mechanism for not eating.0 -
Yeaaah it's 3 miles to work so I walk for an hour to work =D
What tends to work for me is having "low calorie" foods around.
So if I have a craving that I'm unsure if it's hunger or feelings - I won't feel bad for having.
I try and keep bags of vegetables around and I stuff my face on it if I get the urge.
When that fails, I'll have some low calorie rice cakes or an egg - I feel that if I don't have "indulgent" food around, I won't be "treating" myself if that makes sense? Most people comfort eat on sugary stuff, so you probably won't go through the trouble of cooking something unless you're hungry I guess? 0 -
lemurcat12 wrote: »So im not gonna give u my life story but a series of traumatic events as a child lead me to comfort eat. Ive been really really good up until recently... Has anyone got any advise or tips on what they do instead this totally sucks
You have to learn to (sorry for this terminology) feel the feelings instead of constantly finding a way to avoid or stifle them. It's hard and scary, no question. I kind of wish I'd gotten help for my issues in that area, so I would explore if therapy is a possibility. That said, here are some things that worked for me:
1. Journaling. When I wanted to eat I'd force myself to write about what was going on, how I felt, whether I was really hungry, that kind of thing. I was also really good for my first few months doing this at taking some notes about the day at the end of the day or beginning of the next. It was extremely helpful.
2. Learning to sit with the feelings. When you feel bad/in need of comfort, try just forcing yourself to sit quietly in a dark room (that worked for me, I'm sure the setting varies person to person) and be conscious of how you feel and why. I had a huge level of irrational fear built up about whether I could deal, and the more I did this the easier it became. If you pray or meditate you can incorporate that too. This was actually something I did a lot when I stopped drinking, but it was helpful also to the eating, as in some ways I used food in similar ways when it came to drowning out feelings. (I am not over this entirely, but it's gotten a lot better and I'm more conscious of it.)
3. Have an alternate comfort ready. Going for a walk is a good one, or working out. Also listening to music or, for me, cooking or shopping for books/music (there are concerns about using shopping too much for obvious reasons) or making a plan/playing with weight-loss related data (which always helps with motivation too).
4. Make a check list of things to do in the day and when you feel like you need to eat decide that you will consider it only after checking off a couple of simple tasks. This seems silly, but often stress builds up around the feeling that you aren't accomplishing things and just getting a few simple things done can make you feel better.
These are all good ideas. Also, make sure you are eating enough calories. If you ARE actually physically hungry it is harder to manage the emotional eating. Make a list of things you like to do...hobbies, pinterest, watching movies, talking to friends. Make a list of foods you will allow yourself to eat that won't lead you to out-of-control eating.
If you don't want to see a therapist, maybe try to find a self-help book for whatever issues you are carrying. As for the emotional eating ...plan how you will manage it in advance, before the urge starts.
Good luck to you.0 -
Hm, you DO walk a lot. How do you feel after you eat a lot? I always felt so bad and lethargic which pushed me to stop. Also, you might want to examine what's going on in your life now that's making you want to eat. Sometimes when that issue is solved, the eating ceases to be a problem.0
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Paint your nails. It's silly, but it gives you an activity to do - (wash, clean, cut, file, paint, dry), makes you feel pretty, and stops you from being able to eat - because who would want to smudge a new manicure? I do this a lot if I'm getting the munchies. Or I'll take a nice long bubble bath, with music, candle...lights low. It gives you space to think and relax - and I don't sneak my comfort foods in the tub. .
If I'm at work - I walk, walk, walk around the office. Look at pinterest. Grab myself a coffee.
Key is distraction and just making it harder/burdensome to eat.0 -
It's really stopping me from achieving my weight lose goals and its frustrating me. Ive been fine but one slip back is so so so annoying. I haven't seen a therapist the doctors where I live aren't really interested and it takes for ever to get an appointment
I'm not sure what you mean by "the doctors where I live aren't really interested" - you've asked your primary for a referral to a therapist and he or she wasn't interested? Did you frame your desire to see a therapist as being due to a series of traumatic events as a child or was maybe the doctor confused about the reason you needed a referral?
I'm wishing you well in advocating for yourself.
Meanwhile try yoga, which has helped me tremendously with emotional eating.
How Yoga Can Help End Binge Eating
One breath at a time, end the suffering of binge-eating
...According to Juliano, yoga gives people the skills to stay with what they are feeling, rather than turning to food to escape. People who are obese or suffering from eating disorders have a tendency to dissociate from their bodies -- to choose not to feel what they are feeling when they are angry, anxious, or sad. Often, they turn to food to numb themselves. "There's this sense that I have to feel better right now, " Juliano says. "There is a complete intolerance of what is happening right now." This need to escape unpleasant feelings triggers a binge.
When you eat to escape what you are feeling, you lose touch with the experience of eating, as well. This is one reason binges can spiral out of control. "You have no understanding that you are full, way past full, into uncomfortable, because you're so out of it," Juliano explains. "You have no connection to what you're eating. You're eating a pint of ice cream and can't even taste it. Or you go to make yourself some toast and before you know it, half the loaf is gone."
Mindful yoga directly challenges the habit of dissociating from your body and your present-moment experience. "The whole point of yoga is to stay connected to your body. You learn it through practice, through breathing, and through breathing through the sensations."
Read more: https://www.psychologytoday.com/blog/the-science-willpower/201007/how-yoga-can-help-end-binge-eating
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I eat for comfort, its really a mental fight but I try to not get anything from the kitchen and instead do a short workout video in the living room. I go to emily skyes facebook page and do one of her videos for ten minutes, then I have a realisation that the food will make me fat and unhealthy and exercise is hard work and I dont crave anymore.
If I give in I just eat and log, breaking the habit is hard though0 -
lemurcat12 wrote: »So im not gonna give u my life story but a series of traumatic events as a child lead me to comfort eat. Ive been really really good up until recently... Has anyone got any advise or tips on what they do instead this totally sucks
You have to learn to (sorry for this terminology) feel the feelings instead of constantly finding a way to avoid or stifle them. It's hard and scary, no question. I kind of wish I'd gotten help for my issues in that area, so I would explore if therapy is a possibility. That said, here are some things that worked for me:
1. Journaling. When I wanted to eat I'd force myself to write about what was going on, how I felt, whether I was really hungry, that kind of thing. I was also really good for my first few months doing this at taking some notes about the day at the end of the day or beginning of the next. It was extremely helpful.
2. Learning to sit with the feelings. When you feel bad/in need of comfort, try just forcing yourself to sit quietly in a dark room (that worked for me, I'm sure the setting varies person to person) and be conscious of how you feel and why. I had a huge level of irrational fear built up about whether I could deal, and the more I did this the easier it became. If you pray or meditate you can incorporate that too. This was actually something I did a lot when I stopped drinking, but it was helpful also to the eating, as in some ways I used food in similar ways when it came to drowning out feelings. (I am not over this entirely, but it's gotten a lot better and I'm more conscious of it.)
3. Have an alternate comfort ready. Going for a walk is a good one, or working out. Also listening to music or, for me, cooking or shopping for books/music (there are concerns about using shopping too much for obvious reasons) or making a plan/playing with weight-loss related data (which always helps with motivation too).
4. Make a check list of things to do in the day and when you feel like you need to eat decide that you will consider it only after checking off a couple of simple tasks. This seems silly, but often stress builds up around the feeling that you aren't accomplishing things and just getting a few simple things done can make you feel better.
A+++ for you.
One of the best things I've ever learned from a therapist was how to stop REACTING to my feelings and instead just FEEL them. Instead of acting on my anxiety, trying to control it, and having some sort of outburst, I've gotten to the point where I can just sit and think, "wow, I feel so anxious right now" and go about my day.
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I exercise now, honestly. I go for a walk or go to the gym. Very therapeutic, lol.0
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I was in the same place as you recently. I discovered fitness pal back in 2013 and thought "hey. This is awesome. This makes weight loss so freaking easy i should be skinny in no time!" then i would do it for a bit...then revert back to comfort eating. It went against logic alot of times...like why the hell would i sabotage myself like that?
Just recently something just kind of clicked in my head that i need to fill the rest of my life with good things that take my mind off food for me to really lose any weight. I dealt with depression and was just lonely and sad and stuck in the same old routine of "go to work. Come home. Sleep" rinse and repeat. I was bored out of my mind with my life. Nothing ever changed until about june when i started working on other things in my life to keep me busy. Talking to friends more, reading, getting some fun hobbies, occupying my mind so much that i literally forgot to eat. Comfort eating was really just tryin to fill a hole in my life that i thought only food could fill. Once i changed things up, i stopped even thinking about food whenever i got upset and just focused on myself.
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Losingthedamnweight wrote: »Just recently something just kind of clicked in my head that i need to fill the rest of my life with good things that take my mind off food for me to really lose any weight. I dealt with depression and was just lonely and sad and stuck in the same old routine of "go to work. Come home. Sleep" rinse and repeat. I was bored out of my mind with my life. Nothing ever changed until about june when i started working on other things in my life to keep me busy. Talking to friends more, reading, getting some fun hobbies, occupying my mind so much that i literally forgot to eat. Comfort eating was really just tryin to fill a hole in my life that i thought only food could fill. Once i changed things up, i stopped even thinking about food whenever i got upset and just focused on myself.
This is pretty much my experience too. For me the changes started with the people in my life. Choosing to be around people who had qualities that I wanted to develop in myself instead of people who encouraged me to accept less than my best or who influenced me in negative ways. Then I took up a martial art. Age 39, bad knees and a heavy tendency to avoid violence, but with a lot of bottled up anger that I didn't know how to unload... and I walked into an aikido dojo because one of those new friends suggested that it would be good for me. Six years later I am a black belt in aikido and am the most active student in the dojo.
I gained some self confidence, self esteem, body integration, the ability to handle stress and conflict with calm and confidence and It helped me to get a little more fit. From there, with a bit of help and a whole lot of hard work, I upgraded my job from working shifts in a restaurant trying to make ends meet on 25 hours a week with no benefits, to a great job at a world class University, in the world of Neuroscience. The job pays great and has amazing benefits allowing me access to better health care, the ability to afford to eat healthier and to afford to move into a new home which I enjoy coming home to instead of the falling down wreck I used to live in with no heat in the winter.
Essentially you have to make your living environment and lifestyle more comfortable so that you don't need to turn to food for comfort and find a way to destress. You have to decide that you deserve it, you are worth it and you have to be willing to change starting on the inside and working your way out. The whole process took me about 7 years. And only after all of that have I been ready to tackle loosing weight.
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