How can I change my relationship with food? I always, always eat about 1,000+ calories at breakfast.
Serena_Heart
Posts: 13 Member
My daily allotment is 1,460, which is manageable. My behaviors, however, are dragging me down. I have always had this compulsion to eat a ridiculously HUGE meal at breakfast, and then of course I'm left with only a couple hundred calories for the rest of the day.
Do you have any tips, personal experience, or any comments on this that may help me break through this cycle of feeling the need to binge at first meal?
Thank you!
Do you have any tips, personal experience, or any comments on this that may help me break through this cycle of feeling the need to binge at first meal?
Thank you!
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Replies
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maybe you're so hungry first thing in the morning because you're starving yourself at night? try a few days of larger dinners and see if that changes how you feel first thing?
I for some reason want to eat my big meal at the end of the day and so I save calories for then because I know I won't be satisfied 'mentally' with a small dinner, and so might go over just from snacking. As long as you're in your calorie range though I don't think it matters when you eat, if it is sustainable.0 -
Spread your calories out more evenly through the day. Why and what do you eat for breakfast just interested my breakfast is anywhere between 200 -400 and im full0
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Thanks chollands29, you have a good point. Unfortunately, eating this much at one meal does cause me to be uncomfortably full. I will try flipping to dinner and see if that results in a more even spread of calories. It could work!0
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Can you try skipping breakfast to see how you feel?0
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If you're wanting a big breakfast, look at eating one with lower calories. Such as egg white omelets. I like the egg beaters egg whites. At 17 calories a serving, you can eat a ton of it. Some of my favorites are egg white omelet with refried beans, salsa and 2% shredded cheddar. Other options: load with veggies (mushrooms, peppers, onions, etc). Meat and cheese omelet with turkey or ham and 2% cheese.
Egg muffins. You can find several recipes. These cook in muffin tins loaded with whatever you like; ham, broccoli, whatever.
Go with the 40 calorie bread and light jellies. Smuckers light strawberry is good in my opinion.
Breakfast pizza: top whole wheat pita with scrambled eggs, ham, salsa and cheese. Put under broiler til bubbling.
Experiment. I'm a breakfast person. My husband isn't. These options helps me.
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Sit down and split up your calories for each meal for your day. It'll be hard to stay with sometimes if you're used to a big breakfast, but you can gradually shift those calories to later in the day. Say, limit yourself to only 700 for a week. That gives you an extra 300 for lunch or dinner. Then, drop it some more. Another option is to limit it to 500 and add that extra 500 at night, either for dinner or dinner then a later snack. It's ok to eat something right before you go to sleep unless you have issues with acid reflux, so maybe a small snack right before bed will help.0
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Spread your calories out more evenly through the day. Why and what do you eat for breakfast just interested my breakfast is anywhere between 200 -400 and im full
I have struggled with binge eating issues since I was about 8 or 9. Here is an example of a breakfast I'd usually eat: 2 eggs fried in butter or olive oil, 1 potato, 50g onion, 1 T. ketchup, mushrooms, red peppers, on a bed of raw spinach. Then, 2 pieces of toast with butter, peanut butter, and jelly. On top of that, I could even eat 1 cup of grapes and then my usual coffee with heavy cream. It is not that food doesn't fill me up in the 200-400 calorie range, it's a behavioral issue.0 -
What time are you eating this?0
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refuseresist wrote: »What time are you eating this?
Roughly 9-10AM.0 -
start saying you used to eat big breakfasts and now you are willing to try something different.
make sure you have protien and fiber. eat slowly and chew slowly. some recommend drinking a glass of water prior to eating in order to feel fuller faster. stop eating when you are full0 -
Maybe set a time limit for breakfast, cook yourself an omelette and time how long that takes to cook and eat. Then set a timer to tell you to do something else, force yourself to stop, have shower, walk the dog, go and buy a paper if the shops aren't too much of a binge trigger. Do you work?0
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I have always have a problem with food I like it it tastes good but I found out cuting back I feel so much better. I just had to stop and only eat what my body needs my life is more important than food I just didnt need.0
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refuseresist wrote: »Maybe set a time limit for breakfast, cook yourself an omelette and time how long that takes to cook and eat. Then set a timer to tell you to do something else, force yourself to stop, have shower, walk the dog, go and buy a paper if the shops aren't too much of a binge trigger. Do you work?
That is a great idea
I work full-time, and I believe that's part of the problem. I'm self conscious about eating at work, so I tend to eat in my at-home time only. I should start bringing a lunch to eat in my car. My hours are afternoon, so it makes sense that this is happening. I've always been this way, but my current job makes it worse.0 -
Meal timing doesn't really matter in the context of weight management, so if you're able to manage the rest of your day's calories, there's nothing wrong with eating the majority of them during breakfast. I know people who eat all of their daily calories in one meal.
If you're having an issue making it through the rest of the day, either set a lower (but still high) calorie limit for breakfast (say, 50% of your daily calories) or add in some cardio so you can eat more as the day progresses.
ETA: Sorry, I typed this and then took a while to hit submit. Didn't see your reference to binge eating until afterwards. If that's the case, you may want to just ignore what I posted! I like that idea about the timer and forcing yourself to complete activities before adding more food to breakfast. That's a great idea if you have the time in the morning.0 -
Serena_Heart wrote: »Spread your calories out more evenly through the day. Why and what do you eat for breakfast just interested my breakfast is anywhere between 200 -400 and im full
I have struggled with binge eating issues since I was about 8 or 9. Here is an example of a breakfast I'd usually eat: 2 eggs fried in butter or olive oil, 1 potato, 50g onion, 1 T. ketchup, mushrooms, red peppers, on a bed of raw spinach. Then, 2 pieces of toast with butter, peanut butter, and jelly. On top of that, I could even eat 1 cup of grapes and then my usual coffee with heavy cream. It is not that food doesn't fill me up in the 200-400 calorie range, it's a behavioral issue.
Have you had therapy for this? In particular cognitive behavioral therapy?
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Serena_Heart wrote: »Spread your calories out more evenly through the day. Why and what do you eat for breakfast just interested my breakfast is anywhere between 200 -400 and im full
I have struggled with binge eating issues since I was about 8 or 9. Here is an example of a breakfast I'd usually eat: 2 eggs fried in butter or olive oil, 1 potato, 50g onion, 1 T. ketchup, mushrooms, red peppers, on a bed of raw spinach. Then, 2 pieces of toast with butter, peanut butter, and jelly. On top of that, I could even eat 1 cup of grapes and then my usual coffee with heavy cream. It is not that food doesn't fill me up in the 200-400 calorie range, it's a behavioral issue.
If that is your typical breakfast you have two options...1) Do something completely different that is less calories. 2) Just tweak what you normally do to reduce calories.
For example, eating a potato AND two pieces of toast is A LOT of carbs...much more than you need in one meal. I'm not at all saying you must go low carb, but perhaps you should try cutting either the toast or the potato and keep everything else the same. That will save you at least a couple hundred calories right there (I assume you have some fat with the potato...either cooking in oil or butter), or even more (two pieces of bread plus one serving of peanut butter and one serving of butter is approximately 400 calories). Also, if you keep the toast, choose EITHER peanut butter OR butter, not both. OR eat both but use half as much as each. Both have a lot of calories. And/or have one piece of toast instead of two...that cuts out half the calories regardless of how you have it.
Just doing that will save a few hundred calories and you can gradually reduce even more if you want to.0 -
Serena_Heart wrote: »refuseresist wrote: »Maybe set a time limit for breakfast, cook yourself an omelette and time how long that takes to cook and eat. Then set a timer to tell you to do something else, force yourself to stop, have shower, walk the dog, go and buy a paper if the shops aren't too much of a binge trigger. Do you work?
That is a great idea
I work full-time, and I believe that's part of the problem. I'm self conscious about eating at work, so I tend to eat in my at-home time only. I should start bringing a lunch to eat in my car. My hours are afternoon, so it makes sense that this is happening. I've always been this way, but my current job makes it worse.
Put a structure in place limiting your opportunity to binge, if you have a phone which does alarms perhaps this might be useful. So in your head you go 'ok, breakfast times over', now its 'walk round the block time'0 -
kshama2001 wrote: »Serena_Heart wrote: »Spread your calories out more evenly through the day. Why and what do you eat for breakfast just interested my breakfast is anywhere between 200 -400 and im full
I have struggled with binge eating issues since I was about 8 or 9. Here is an example of a breakfast I'd usually eat: 2 eggs fried in butter or olive oil, 1 potato, 50g onion, 1 T. ketchup, mushrooms, red peppers, on a bed of raw spinach. Then, 2 pieces of toast with butter, peanut butter, and jelly. On top of that, I could even eat 1 cup of grapes and then my usual coffee with heavy cream. It is not that food doesn't fill me up in the 200-400 calorie range, it's a behavioral issue.
Have you had therapy for this? In particular cognitive behavioral therapy?
I have had therapy for other issues, but not with eating as the main focus. Maybe it's time
I love all the suggestions I'm getting here, and think I will try them in addition to some CBT.0 -
Breakfast is my favorite meal. You can be creative to get more caloric bang for your buck. A typical breakfast for me. is 2 slices of Sara Lee 45 calorie per slice bread, one egg fried with pam, two turkey sausage patties and a frozen hash brown patty. That is a pretty good sized breakfast for 415 calories.0
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Eating a big breakfast is fine as long as your other meals are smaller so you can be within your calories. I suggest only putting a little on your plate at a time and use smaller plates. It actually tricks your mind to thinking you have more on your plate than you do. Also try to eat slower and savor every bite. I really struggle with this part but I know that if you eat too fast, you don't realize you're full until it's too late.0
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diannethegeek wrote: »Can you try skipping breakfast to see how you feel?
How is that a good idea, and what would it accomplish? OP mentions disordered eating/relationship with food in history so I would think that skipping breakfast in what would probably later lead to bingeing is not the best path.0 -
Yup I agree with the therapy. That's a huge part of it IMHO. Now as for the actual eating. Use smaller plates so you can't fit all that food on it and say, This is what I can have for now, and then go do something else. Change your routine. I'd say plan your meals. The rest of your meal, lunch, dinner, snack, and then see what your calorie allotment is left and then decide on breakfast. One carb, one protein, and some healthy fats and veggies. I love breakfast but during the week i don't have time, so i take a yogurt and some fruit with me, or I make some hard boiled eggs and bring those with maybe a piece of toast. Good luck though, eating disorders are hard, but with the right help i have total faith in you :-)0
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Try a high-fiber breakfast, like a bowl of berries and some granola. It's very yummy and sweet. You stay full for quite a while. They say a high-fiber breakfast is helpful for weight loss, too.
Bad habits ARE hard to break! But not impossible. Whatever you do, you just have to struggle and stick with it. Eventually, the new thing becomes your habit.
Good luck!0 -
Serena_Heart wrote: »Spread your calories out more evenly through the day. Why and what do you eat for breakfast just interested my breakfast is anywhere between 200 -400 and im full
I have struggled with binge eating issues since I was about 8 or 9. Here is an example of a breakfast I'd usually eat: 2 eggs fried in butter or olive oil, 1 potato, 50g onion, 1 T. ketchup, mushrooms, red peppers, on a bed of raw spinach. Then, 2 pieces of toast with butter, peanut butter, and jelly. On top of that, I could even eat 1 cup of grapes and then my usual coffee with heavy cream. It is not that food doesn't fill me up in the 200-400 calorie range, it's a behavioral issue.
How about just slimming down this breakfast somewhat? I usually eat 2 soft boiled eggs (140 cal) on 2 pieces of toast (160 cal) with a cup of 2% milk mixed in with my coffee (120 cal) and around 100 calories of fruit. That's 520 calories, which is a reasonable breakfast based on your 1460 goal. It's got a nice amount of volume, as well, if you like feeling full.
If it's really a behavioral issue, portion out your food several days ahead of time. In the example above, you could portion out 2 eggs, 2 slices of bread, a cup of milk, and the fruit in separate containers or zipper bags and then just grab one to prepare each morning. Being able to just grab one of your prepackaged meals from the fridge and then closing the door may help.0 -
Serena_Heart wrote: »Spread your calories out more evenly through the day. Why and what do you eat for breakfast just interested my breakfast is anywhere between 200 -400 and im full
I have struggled with binge eating issues since I was about 8 or 9. Here is an example of a breakfast I'd usually eat: 2 eggs fried in butter or olive oil, 1 potato, 50g onion, 1 T. ketchup, mushrooms, red peppers, on a bed of raw spinach. Then, 2 pieces of toast with butter, peanut butter, and jelly. On top of that, I could even eat 1 cup of grapes and then my usual coffee with heavy cream. It is not that food doesn't fill me up in the 200-400 calorie range, it's a behavioral issue.
How about just slimming down this breakfast somewhat? I usually eat 2 soft boiled eggs (140 cal) on 2 pieces of toast (160 cal) with a cup of 2% milk mixed in with my coffee (120 cal) and around 100 calories of fruit. That's 520 calories, which is a reasonable breakfast based on your 1460 goal. It's got a nice amount of volume, as well, if you like feeling full.
If it's really a behavioral issue, portion out your food several days ahead of time. In the example above, you could portion out 2 eggs, 2 slices of bread, a cup of milk, and the fruit in separate containers or zipper bags and then just grab one to prepare each morning. Being able to just grab one of your prepackaged meals from the fridge and then closing the door may help.
Preportioning and prelogging are good ideas if you can stick with them. I can't, but others can. I wouldn't cut your breakfast down by a huge amount at first. You'll just be hungrier sooner and more likely to binge eat at a different time of day. Work with you therapist and see if the two of you can work out the best method of adjusting your daily calories.tincanonastring wrote: »Meal timing doesn't really matter in the context of weight management, so if you're able to manage the rest of your day's calories, there's nothing wrong with eating the majority of them during breakfast. I know people who eat all of their daily calories in one meal.
If you're having an issue making it through the rest of the day, either set a lower (but still high) calorie limit for breakfast (say, 50% of your daily calories) or add in some cardio so you can eat more as the day progresses.
ETA: Sorry, I typed this and then took a while to hit submit. Didn't see your reference to binge eating until afterwards. If that's the case, you may want to just ignore what I posted! I like that idea about the timer and forcing yourself to complete activities before adding more food to breakfast. That's a great idea if you have the time in the morning.
Actually, the first part is still valid. If you prefer to eat most of your calories in the morning, that's fine. As long as your daily total is where it should be, it doesn't matter. If you want to shift some of those for a snack at night or larger dinner, that's fine too. You have to work out what works best for YOU.0 -
The way I see it, you have three options (a lot of this is repeated information from other posters).
1. Trim down your typical breakfast. You can do this in stages if needed, but try either eating smaller portions than what you eat now (1 egg, 1 piece of toast, etc instead of 2), or cut out something entirely (like don't eat both the potatoes and the toast, pick one).
2. Completely change what you eat for breakfast. Don't eat eggs, potatoes, or toast at all. Eat yogurt or oatmeal or a sandwich or any other variety of food (you don't have to eat "breakfast" food for breakfast). This might be easier than option 1 because it's a complete reset. It might be harder because you miss your normal foods. You could always try this for a little while and then work your way to option 1.
3. Keep eating big breakfasts and just eat less later on. Historically speaking, for most of human existence we only ate 1 meal a day. There are several people on MFP who have been successful with only 1 meal a day. If it works for you, no need to change it. I'm suspecting this is your least likely scenario since you are posting here to begin with, but there is nothing wrong with eating more calories at fewer meals. It's all about the number of calories you are consuming, not when you consume them.
Personally, I would go with option 2. For me a clean break would give me a fresh start. Then I would slowly change my breakfast rotation to include the foods that I used to eat (not all of them all at once) after I adjusted to eating differently and that's only if I missed eating eggs or toast or whatever. It seems like that would be the easiest way to break your habit.0 -
SingRunTing wrote: »Personally, I would go with option 2. For me a clean break would give me a fresh start. Then I would slowly change my breakfast rotation to include the foods that I used to eat (not all of them all at once) after I adjusted to eating differently and that's only if I missed eating eggs or toast or whatever. It seems like that would be the easiest way to break your habit.
Option 2 seems like it'd be the most reasonable and successful. I doubt I'd be able to break my associations with those foods while I'm still eating them. Great idea - I think I might start trying a high protein shake with whole foods for breakfast, or oatmeal and fruit.
3 is never going to "work" for me, because my stomach is overly full when I eat like this. Being physically uncomfortable is the least appealing option.
Thanks so much for your input 0 -
Something that helps me is knowing that it's going to feel weird/uncomfortable for the first 2-3 days. If I know ahead of time that I might be hungry, but it won't last forever, I can make the transition to a different way of eating/schedule/etc. (Your period of "discomfort" may be shorter/longer.)0
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I usually skip breakfast, that way I avoid the temptation completely and I can have more satisfying meals at lunch and dinner.0
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Don't forget about #1 if you have a Saturday morning or something where you want the comfort of your old breakfast. Choosing between the toast OR potatoes is a great way to cut calories. This week you have the toast. Next week you have potatoes. Something like that. In fact, I've found the "stick to one carb" notion helpful at most meals. Like, have rice OR bread OR potatoes for dinner if you need to keep the calories down, not ALL of them (but also don't eliminate ALL of them altogether, either, if that's what you enjoy).Serena_Heart wrote: »SingRunTing wrote: »Personally, I would go with option 2. For me a clean break would give me a fresh start. Then I would slowly change my breakfast rotation to include the foods that I used to eat (not all of them all at once) after I adjusted to eating differently and that's only if I missed eating eggs or toast or whatever. It seems like that would be the easiest way to break your habit.
Option 2 seems like it'd be the most reasonable and successful. I doubt I'd be able to break my associations with those foods while I'm still eating them. Great idea - I think I might start trying a high protein shake with whole foods for breakfast, or oatmeal and fruit.
3 is never going to "work" for me, because my stomach is overly full when I eat like this. Being physically uncomfortable is the least appealing option.
Thanks so much for your input
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