Can't control my eating, stay on a diet, or workout

If you are on a gaining streak feeling like you have no control over your behavior, it's really hard to turn that immediately into losing.
My advice is to first focus on stopping the weight gain.
Once when you feel comfortable there, do more cuts.

Last December I was at my weight peek. I was gaining weight gradually for months and I felt like I have nothing under control. I had even started running, but I had no control over my eating, I was constantly hungry and constantly eating all the time.
I was so afraid of that lack of control, I was worried that my gain is never gonna stop.
Then I made a decision to set up a challenge for myself to cut off cakes and sweets for one year (New Year was coming and I used it as a trigger point). At the point I didn't have any weight loss plans, I just wanted to stop that gain. At first it was really tough. My sugar levels were having a rodeo. I would try to compensate sweets with other kind of foods. But after a while I started to feel calmer and at one point I felt that I got my satiation signals back.
Then I tried to eliminate snacks between meals, to create a habit of having a proper meals instead of constant snacks.
It took me about 3 months to go from that first decision of eliminating junk food to a decision to work on loosing weight. I probably have lost some weight during that 3 months, but I haven't weighted myself at the time so I don't know for sure.

So, what I am trying to say - when we let ourselves go for some periods of time, it's not always easy to find courage, determination and consistency at one, single moment.
For some people it does happen like that, like a trigger from the sky, but for most of us it doesn't.
You need to give yourself time to build up ability to commit and to stay consistent. And the best way to do that is as others have already said - with small, but significant changes.

Make today any good decision, like doing a short daily walk, or eliminating sweets, or no snacking after dinner or eating a veggie with your main meals etc. Just one. Reflect a bit on it - how can you do it, what is the most challenging part, how can you help yourself with it, who can you ask for help, etc... and try to stick with it for a while.
Once when you feel proud and that you can do it, the rest will be much easier.

You have to want it bad enough for it to work. That's the crux of the problem., to be honest. I don't think you want it bad enough, I don't think it's more important to you than your vices.

You know what the problem is and that's your mind set. You know what to do technically so no technical whizbang like a specific diet is going to fix what's wrong. The only thing that will fix what's wrong is to change your mind. Sometimes (and seemingly some people more than others), we can change our minds. Sometimes we can't without help. You may need help. You need new personal psychological tools. A combination of counseling, emotional-self-care, reading, etc., can definitely help. It's damned hard to change your belief structures but it can be done. Right now, you believe you can't do what's necessary to loose weight. You must start to believe you can.

Change is hard. Instead of losing focus by trying to do everything at once. Start with one problem and work on it, then go to the next.

Start with nutrition, as it's key to true long term results. Set a modest goal and slowly arrange your diet to beat suit your needs. Instead of just removing food, swap food. Something as simple as going from dark meat chicken to light. Cut out some condiments, particularly mayo and some cheese; eliminate if you're okay with that, cut in half if you know you're going to start craving it. If you like salsa, go nuts with it instead of other high calorie topping/condiments. Salsa is low in calories and huge in flavor.

Instead of going headlong into a workout routine that is drained you, start with just taking a 30 minute walk every day. Then go from there.

Permanent results require a lifestyle change, not a diet. Make small changes and over time those changes become your habits.

Small changes will lead to huge results.

Best of luck, just don't give up.

Overeaters Anonymous. 12 step for eating as a compulsive behavior

Forget working out for now, just focus on one thing at a time, eating less, look up how many calories you should be eating and how much is an amount you need to be eating to lose weight, eat clean and you'll be alot fuller then eating junk it's empty calories, cut out all the dressings mayo cheese, buy 50 calorie bread slices instead of 200 cals, eat veggies or fruit with every meal have more veggies then anything, meal prep so that you have healthy food ready to eat and don't resort to eating crap because it's quick and easy, you can do this. I never thought I'd be where I was today and I was 220. If I could do it you can do it.

Maybe you think things are not that bad, that there's still time,that you're still ok, that when you make your decision there wont be nothing stopping you. But the more you wait,the harder it gets. The more you have to lose,and more issues may arise. Maybe you won't ever get that lightbulb moment, maybe it's up to you to turn on the switch. Maybe you're ok with how things are. Maybe you're not. Maybe ,just maybe there is soooo much more waiting for you ,once you start. Just start. Eat less of what you love,until you can eat more of what's good for you. Get a partner in crime, I mean "fitness ",and start recording your journey. I stay accountable on instagram too, I take pics of my meals, post a pic after my workout ,you know write the usual inspirational message, and that gives me lots to look forward to,so I can look back on my journey one day. So many women on there inspire me,I can't wait to maybe be an inspiration to someone too!! Just find what will motivate you. I prayed for a few months for God to help me start,especially because I used to want to sleep all day,and I didn't want to let my 4 yr old down when he started school ,and I would be to lazy and tired to wake up to get him dressed or be late picking him up. I couldn't do that to him. So now I have more energy, I can stay awake and just get my life for the good of my lil family. Girl,go on and get your life.

Orphia wrote: »

Don't wait around for motivation. Just do it.

Motivation isn't a blinding flash of light that solves everything. Motivation doesn't last.

You need habits.

Habits start with one thing.

Do one thing.

Then do another.

Keep doing things. Keep doing them some more.

Don't wait around for motivation. Just f****** do it.

And read the goddam stickies.

http://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-diet-and-weight-loss-help-must-reads

*stands up and slow claps*
This this this

When you decide you are going to do it start with small goals.

CassieR6 wrote: »

So I am sure if you look at my history I am often posting about the same subject, but as you can see nothing has changed. I am now at 210lbs at only 5'3 and continue to eat horribly and a lot. I never workout all I know how to do is talk about it and then complain how fat I am. I wanna loose weight for myself, my family, and so I can have a baby with my husband. It will be my second but first with him. What is it going to take to get me off my *kitten* and to actually do something. I am open to any suggestions for workouts, motivation, diets, just about anything! I have about 55lbs to loose.

I agree with the suggestion to start with something like walking, rather than jumping right in to "working out." Find an activity you enjoy, and do more of it. If you let us know your child's age we can suggest lots of age-appropriate activities for the two of you.

When I eat "horribly and a lot" it's because I'm choosing foods that don't satiate me. I can easily put away 1,000 calories of pizza, or feel quite satisfied with 400 calories of chicken, potato, broccoli, and butter. Now, when I do rarely have pizza, I make sure to also have a large salad with it, so I eat less of the pizza.

First I learned what foods filled me up, then when I prelogged meals I was able to make good choices. I no longer have bread and butter with pasta meals - it's just not worth the calories to me. I still have ice cream occasionally, but I know it doesn't satiate me at all - for me, ice cream is completely empty calories that I have to budget for ahead of time.

In my food diary, I exchanged Sodium and Sugar for Fiber and Iron (I'm anemic). Hitting my fiber goal each day helps me get full on less calories.

Understanding satiety: feeling full after a meal

...Tips on how to feel fuller

So how can we best try to enhance these feelings of fullness to help us control how much we eat? Here are some top tips for helping you feel fuller:

1. Foods high in protein seem to make us feel fuller than foods high in fat or carbohydrate, so including some protein at every meal should help keep you satisfied. Foods high in protein include meats such as chicken, ham or beef, fish, eggs, beans and pulses.
2. If you are watching your weight, opt for lower fat versions, using leaner cuts of meat, cutting off visible fat and avoiding the skin on poultry as this will help reduce the energy density of the diet, which can help to enhance satiety (see below).
3. Foods that are high in fibre may also enhance feelings of fullness so try to include plenty of high-fibre foods in the diet such as wholegrain bread and cereals, beans and pulses and fruit and vegetables.
4. Alcohol seems to stimulate appetite in the short-term and therefore drinking alcohol is likely to encourage us to eat more. Alcoholic beverages can make you forget about your intentions to eat healthily by making you lose your inhibitions. Alcoholic drinks are also calorific, so you should cut down on alcohol consumption if you are trying to control your weight.
5. The ‘energy density’ of food has a strong influence on feelings of fullness or satiety. Energy density is the amount of energy (or calories) per gram of food. Lower energy density foods provide less energy per gram of food so you can eat more of them without consuming too many calories. Low energy density foods include fruit and vegetables, foods with lots of water added when cooking such as soups and stews, and lower fat foods. Click here for more information on energy density.

Read more: http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html

You might want to look at bulk eating. Focus on high fiber low car low fat foods. Want a Hamburger? No problem eat a pound of steamed broccoli with it. Having steak, a pound of steamed cauliflower. Want some nachos, a pound of steamed cabbage. If you can eat your favorite foods with all that bulk you will be stuffed. Just make sure you eat the veg first or as you eat your main dish.

Choices. One at a time. One mouthful at a time. I say this as someone who spent 2 years losing 30 pounds, then spent another year putting 20 of it back on, and started over again a week ago. Every choice I made while losing made me lose, and every choice I made while gaining made me gain. One. Mouthful. At. A. Time.