Feeling out of control
mybigfat
Posts: 162 Member
I just can't seem to get my eating under control. I will do good for a few days but my resolve just seems to break down and I go on a binge. I have tried every diet every method but I just dont seem to have the ability to stick with it.
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I just can't seem to get my eating under control. I will do good for a few days but my resolve just seems to break down and I go on a binge. I have tried every diet every method but I just dont seem to have the ability to stick with it.
Unfortunately, that's the problem. You don't need any specific "diet" to lose weight. Eat the foods you eat now that you enjoy but in smaller portions. That's it to get started.
Buy a food scale and learn how to accurately weigh, measure, and log your food. After you do that for a while you'll see where you can make realistic changes (more water, more vegetables, less whatever, etc.). Keep it simple and you'll be able to stick with it.17 -
Are you being too aggressive with your goals?
What is your calorie goal set at?
How many lbs a week did you set it at?
How much weight are you trying to lose?1 -
Don't go on diets, the diets make you feel miserable and not in control of your life.
Don't do good. Live well.
You have to be happy and feel like you're in charge of your life, and things you do have to feel meaningful to you, before you can muster self discipline.4 -
You keep a food diary?
You keep logging when you go astray?
Going over your number is not a reason to abandon the process.4 -
Everybody above is right. Another idea might be to forget the "diet" concern altogether and put your attention on physical fitness. Consider reinventing yourself as a "runner" or a "biker" or a "swimmer", etc. I've seen a lot of folks put their sights on a half marathon months in the future as a goal on which to focus. How many fat runners do you see?2
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I just can't seem to get my eating under control. I will do good for a few days but my resolve just seems to break down and I go on a binge. I have tried every diet every method but I just dont seem to have the ability to stick with it.
Don't "diet." Make small dietary changes you can live with for a lifetime. Lose the weight, and learn how to keep your "new" weight in check.
I started with eating veggies with 2 meals each day. Eating veggies at dinner was the norm for me, but this change "forced" me to pack veggies in my lunch. I would swap out fresh green beans for potato chips. Saved me a lot of calories. I use a microwave steam bag (Glad).
Individual portions help me in the way of treats. I am still "allowed" a sweet (or salty) treat. But it fits my calories, and I save it for later in the day. Don't restrict calories so much (fast weight loss) or restrict "no carbs" because that backfires. Learn to manage cravings.....it takes practice.
Buy lunch sized chips, ice cream bars, 100 calorie cookie packs, or individually wrapped Ghiradelli dark chocolate squares. You can't fit all these foods into your diet so be "selective." Narrow down the thing you are craving and find a way to manage a small portion.
The same goes for exercise. Find ways to be more active.8 -
Keep a diary or journal. Trend what triggers you to start eating or going on the binge? Eating out, buying junk food. Driving by a bakery? Drive a different route, sounds odd, but it is something I did changed route. I also bought smaller plates, quit using dinner size plates, helped me with portion control. Fool the brain and no seconds allowed. Good Luck.0
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You sound an aweful lot like I did before I had my meltdown and ending up losing weight.
Here's what I wish I had known:
1. Don't diet!!!! Seriously, don't. If you find yourself constantly losing/gaining/losing/gaining...then gaining some more. Stop. Eat at maintenance for a month. It's not a diet, but you stop the yo-yo effect. It really is as simple as CICO. Also, eat what you normally eat, just adjust the amounts. This way you will never feel deprived.
2. Once eating at maintenance is a habit (usually takes a month), set your goal to 1/2lb a month. Tiny changes are all that are required for that. Using one less slice of cheese, walking an extra 10 minutes, switching to chicken breasts instead of thighs...all add up and are such small changes that they are barely noticeable. After a month, go to 1lb/week, and repeat. If you find yourself frustrated and unable to stay within your calorie budget, go back to 1/2lb per week or maintenance for a while.
3. Changing your entire lifestyle all at once and keeping those changes, is near impossible. Small changes, one at a time are easy. They also add up over time, and become habit in the long run.
4. Read success stories. Really read them. Yes, people have lost substantial amounts of weight, myself included (170lbs and counting). Read how LONG it took. For me: 2 YEARS!!!! Most people on here that have lost a lot of weight will tell you it takes time: anywhere from 1-4 years (depending on how much weight is lost) is normal. Everyone will tell you the same thing: getting started was the hardest part, now they can't understand why they didn't do this sooner as it gets easier.14 -
All of this. Make small changes. Change your thinking. Change how you approach life. You don't climb the mountain in one giant leap. You climb the mountain one step at a time. It won't come off easily, but persevere. Slog through it. Make the difficult choices, make new in-roads in life.
Slow and steady is key. Consistency and habits are key. Motivation is fleeting, coming and going with the fickleness of non-linear weight loss.
And as the @VUA21 says, it will be slow. It took me a year to lose the bulk of the weight and then another year to lose the rest and I ended up taking a maintenance break. Now I'm back at it to get to my final goal.
Good luck! You got this! You've got the awesome inside you!4 -
such great advice here.. i'll add i too think you should try focusing on working out at the gym..that would put you into a good environment...and the health and fitness ball just gets rolling because you're around everyone who is working for the same goals. Also, you could focus more on healthy and nutritious eating. Reading up on nutrition trends makes one start looking at food as medicine, and eating healthy happens easier because there is a better reason for eating greens than the calorie count.1
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elisa123gal wrote: »such great advice here.. i'll add i too think you should try focusing on working out at the gym..that would put you into a good environment...and the health and fitness ball just gets rolling because you're around everyone who is working for the same goals. Also, you could focus more on healthy and nutritious eating. Reading up on nutrition trends makes one start looking at food as medicine, and eating healthy happens easier because there is a better reason for eating greens than the calorie count.
I would focus on nutrition and eating habits first. There's a very true saying: You cannot out train a bad diet.
Also, with better nutrition, you'll find that working out is easier. When I have one of my junk food days , I notice that my workouts aren't as intense as I don't have the energy to push myself, even if it's the same amount of calories as when I eat better.1 -
I just can't seem to get my eating under control. I will do good for a few days but my resolve just seems to break down and I go on a binge. I have tried every diet every method but I just dont seem to have the ability to stick with it.
I am dealing with the same feeling. Want to connect and try to find a way to help one another?0 -
Perhaps, instead of trying different diets, ask yourself what triggers the binge.0
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I had the same problem but making friends on here helped so send me a friend request if you like and we can motivate each other1
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I don’t Diet. I don’t deprive myself. I eat what I want...just less of it. If I want some sweets or even a burger, I have it and then adjust the rest of my eating for the day to make room for that higher calorie food. Basically, I eat healthier and a lot less, but always make room for a treat.0
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Binge eater here too. For me, I will just feel like I can't get enough food- hungry, hungry hippo type feeling sometimes. I have foods I can eat a lot of and still be on track: carrots, broccoli, etc. If I'm feeling really "bad" I will do the 240 calories per pint ice cream (will eat the entire pint in one sitting sometimes). I try to just have healthier things in the house because I live alone and that works for me. Just remember, you can do this!!1
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I'm having the same problem. I love this thread lots of good advice.0
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I know. It's difficult. Before the next spoonful of food reaches my mouth, I ask myself "Are you hungry?" The answer is inevitably no. So, my advice to you is try not to binge and only eat when you need to. Keep trying your very best and rejoice in the smallest triumph.0
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First stop saying the word "diet." Just eat what you want but, the correct portion size. Read nutrition labels and weigh/measure everything. You got this!!!!!
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I went through this last month. Just couldn't stop eating. Usually that's when I give up and stop weighing and tracking and give in. Last month I still recorded everything day after day even though I was exceeding my allotted calories. And eventually it chilled and I was back on track. It's not getting hungry that gets me. It's my psychological response to it.1
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Ah OK. I thought the crazy face icon was the give away - but thanks for explaining. 2
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For those on this thread that feel like they need to try something different and have tried all the "diets". I have something that may work for you that does not involve any diets, it will require what I consider a lifestyle change however this is very doable and best of all.........doesn't cost any money. Just costs you a little want to.....
Hit my inbox if you are interested and I will pass you along the details.
Cheers and hang in there!
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I'm in the same boat. And struggling so bad. Following this post0
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Thanks for such wonderful advice I went on a really bad spree eating easily 4k calories a day if not more I been seeing a councilor for it and she said a lot of the same things you all did. The diet mentality is dangerous. I have come to terms with having an eating disorder in 1 year I gained nearly 40 lbs. Depression and any substance abuse seems to go hand in hand. Instead of focusing on eating perfectly I am increasing the healthy food i already enjoy like watermelon and working on understanding what a true portion is
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