Addicted to eating

your focusing on food as being bad and taking up your entire daily caloric needs in one meal, That my dear would be bad portion control, Not bad food. Fyi toast and butter is delicious and fine to eat, Just not like half a loaf at a time.


editing for an example-
This is my second snack since lunch and its only around 100 calories for a big bowl.



This is why people say some foods are good some are bad, Sure some foods have different macros and vitamins etc but from what iv seen on these forums people call snacks like this good because of the volume. I balanced it out with banana/greek yogurt icecream with marshmallows and grahm crackers as my first snack. The bowl is way smaller but i still get to eat it, And it was delicious.




As i said, Portion control, Not good/bad food.

Same for me, for many years. You can't "just change." You need to do some self-examination to figure out when and why you started eating for reasons other than real hunger, on a regular basis. Most people eat for reasons other than hunger every now and then, but when we start doing it frequently, it becomes a habit. Ask yourself what need it is that you have that eating is filling? Are you bored? Sad? Frustrated? Anxious? Did you experience tragedy or trauma a few years back and felt less upset while eating, then continued?

The suggestions of not trying to alter your eating at this point, but to start first with logging what you eat, are excellent. Do that, and note how you were feeling every time you decided to eat when you weren't really hungry. Start there. *hugs*

Your food doesn't sound bad to me at all nor does it seem an awful lot for someone claiming they can't stop eating.
What's wrong with toast and butter? Nothing! Ok it night not keep you feeling full for as long as the porridge would, but it's not a bad choice.
People have this concept to lose weight they mustn't eat certain things which is stuff and nonsense.
Eat foods you like but eat less than you burn. Simple.
All of the eating for the sake of it is a mental thing. If you aren't truly hungry, have a glass of water and see if the notion passes but if you have the calories to spare and still want the snack, have it.

It looks like you can see where you're going wrong - you just have to moderate those things that are calorie dense. You don't mention how many slices of toast but two are more than enough with the right topping - say scrambled egg or even some baked beans and a little cheese - that'll keep hunger at bay. Some people like avocado mashed on top of the toast with a poached egg. That's another option.

For your mid morning snack, if you aren't hungry then have an apple or a yogurt instead of those crisps - but if you're only having 1 25g packet of crisps then that's only 140 cals anyway so its no biggie if that's what your hankering after. Its all about keeping your calories to less than you burn so you lose. Small changes will make all the difference.

And that cheese sandwich, well add some fibre and protein to that and that will be healthier and keep you fuller too. So portion out the cheese, say 25g, and add ham/chicken/rocket/tomato/spring onion... the more fillings you put in that sandwich then the less bread you will need so again, two slices will be absolutely enough with all that filling to keep you fuller for longer and it will keep the calories down.

These are just a few examples.

All the best.

Ruth

I eat all day long too but this is what I eat:

7am - Protein shake after workout (160 calories)
9am - Protein bar or egg sandwich (200 calories)
11am - Cottage cheese (80 calories)
12:30 - Lunch. I food prep so usually lunch is roasted vegetables with quinoa and chicken sausage, a Greek yogurt and a Babybell (500 calories)
3pm - High protein snack (about 200 calories)
That's 1100 calories for breakfast, lunch and snacks, which leaves me 800 calories for dinner and dessert. Totally doable for me. But this is what me eating all day looks like.

My suggestion is to keep eating all day but choose your foods wisely and track them. Pack everything and bring it to work. That way you don't have a choice but to eat what you pack.