Submitted by Vq-Blink t3_124negz in LifeProTips
Hello, I’ve fallen into the terrible habit of eating out way too much. It’s getting to the point where I eat too much and will feel gross for the rest of the day/into the next morning if I ate dinner like this.
Thanks for the input. I don’t think it’s emotional more so the dopamine high of eating a ton of food, but I’ll definitely consider produce
My therapist explained that outside of some specific medical diagnoses that cause one to be chronically overweight, if you're holding onto weight for a long time, it's not an eating problem or an exercise problem, it's an emotional problem. Using food for addiction/dopamine is a common way to self soothe and a psych professional can be very useful to identify underlying issues and get past them.
It’s sugar. https://youtu.be/dBnniua6-oM
Every body is different. Some people's norm weight is heavier and others' are lighter. I agree that for some people food has an emotional component that could use the guidance of a therapist, but some people are just heavier and that's fine. There could be no exercise, eating, or emotional problem- just the way their genes deal with the food they intake. It's unfair to look at every bigger person and assume they haven't worked out some "issue" that thin people have "worked hard to overcome." Most of the time it's just genetics.
Every fat person I know eats their emotions. And every skinny person I know loses their appetite when stressed. So I suspect that weight in either direction is a stress response.
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The dopamine high IS the emotional component. The emotions are excitement, joy, and others in that bucket of feelings.
A side consideration -- what things in your life bring you those emotions beside eating? Like hobbies, success at work, sex, etc., etc.
Using the word emotional in this context just seems so wrong. Emotion is an abstract concept and isn't really complete enough to describe the problem. "The problem is related to your feelings" vs "It's a psychological or mental health issue."
I do agree with the point I think you are making (not quite clear so I'll just go for it): The OP doesn't necessarily need a support group. I am not saying anything about that level of problem but I think the OP needs to identify that there is something driving the behavior that doesn't lie on the rationale side of the spectrum.
Everything we do is touched by emotion -- you feel something when you eat, drink something, sleep, talk to someone, etc. That could be satisfaction, happiness, contentment, whatever.
But people think emotions have to be the extreme highs or lows... and they don't realize you are feeling everything in between as well.
"Humans are feeling animals that think some of the time."
My point was that emotion is part of and instrumental to mental health. Just that using it as the core concept is looking at things through a keyhole. As an aside we saw above that it's off-putting to clients too if not introduced delicately and rationally(haha). Indeed emotion will be part of a proper treatment for the issue and is part of everything. Leading with it in the ways seen further up the chain comes off as narrow.
nah.
I'm going to file a complaint.
I’ve had this problem recently. I’ve stopped eating out as much, I make myself smaller portions when preparing food at home (I try to make it healthier) and if I still feel hungry after I’ve already eaten then I’ll just drink water. I was mainly just eating out of boredom and also for the dopamine high after I started working from home and I put on a few pounds because of it
So that's emotional. I also didn't know that a year ago, but I can tell you I'm down over 40 lbs, the happiest I've ever been, and I still eat things I love. Major props to my therapist and swimming lengths
If you like to eat a ton of food, eat a bucket of vegetables three times a day with protein; chicken or fish.
This will probably get buried.
By no means am I suggesting it will work for you, but this has helped me tremendously with over eating. I find I eat mostly out of boredom and have a bit of an oral fixation.
Chew gum. Keeps the mouth moving and I find I staves off hunger for a good bit and I don’t eat out boredom as much.
This. Also trying brushing your teeth after meals or using mouthwash. For me, strong mint flavors me cause the “toothpaste and orange juice” reaction which keeps me from snacking after. It can also serve as a strong mental trigger that eating time is over.
I would add to this to drink tea or other liquids (with no sugar). They keep you full.
This helped me a ton during my weight loss.
Eat a lot of fatty and fibrous foods. Avacado, cheese, fatty beef, pork and fish, bacon, eggs, leafy greens, butter, heavy cream fruits (not fruit juice) and vegetables.
The fat and fiber in these foods trigger hormone releases that will make you feel full and satiated.
Empty calories like bread, soda, candy, pasta, rice, fruit juice, potatoes trigger hormone releases that will cause you to never be full and satiated.
Also to add onto your good advice ..... eat slower ! ... eatting slower has really help me eat less !
I didn't realize how long eating could take until I began to truly chew my food.
That said if you aren’t willing to stop eating out pack 1/2 of anything you order while out up and save it for the next meal. Tell yourself if you eat it you will be hungry later. If you get hungry in between meals go for whole fruits or vegetables. This is an easy way to reduce your calories by 1/2or close to it.
This is what I do. My coworkers all make fun of me for saving half my food, but then they stare at me while I eat and they complain about being hungry.
Came here to say this.
Carbs and sugar create an insulin spike which causes a hunger positive feedback loop.
No more junk food, bread or pasta.
Meat and veggies
This is the answer.
Please provide us with the evidence to back this up. Your suggested diet is very unhealthy in the long term. I hope OP doesn't follow through with that.
There is plenty of evidence out there that carb heavy diets (the “low fat” stuff we were all trained to lean on for “health”) have the opposite of the intended effect. Leaning heavily on fruit and veg is a no-no, too - you’ll never feel satisfied. Fat is what tricks the brain into thinking we’re satisfied due to the hormones that are released. Not deep-fried fat, but fat found naturally in foods.
I’m sure the intent isn’t to gorge on bacon all day while drinking heavy cream by the pint. But focusing on the combination of protein, fiber and healthy fat is the key. Fat should not be avoided entirely - in fact, it’s the fat in milk that helps us absorb calcium, so skim milk and fat-free yogurt are basically garbage, but they were touted for decades as the way to go.
You're kind of right, but there's plenty of evidence that red meat and pork are terrible for you. Telling someone to eat fatty meat and cheese is the opposite of good diet advice (unless the person needs to put on weight, and even then, there are better options).
Telling someone to drink milk for calcium instead of eating almost any green vegetable (broccoli, kale, almost any leafy green) is wrong. It's just bad advice.
PS to OP: Go crazy with vegetables. You can eat pounds of vegetables for like 100 calories, it's just dumb.
When did I suggest drinking milk rather than eating a leafy green? It was an example of how low-fat was pushed for years while disregarding our need for fat to properly absorb nutrients that supposedly make milk "healthy".
In the context of the OP's situation - eating way too much food in order to feel satisfied - the suggestion of adding more fat to the diet is solid. Add some olive oil, full-fat dressing, and/or avocado to a salad. Bam. Better chance of feeling satisfied without the need to binge. It's not that difficult.
No there isn't. Humans have been eating meat for hundreds of thousands of years.
Not red meat twice a day every day for decades like Americans do.
Fat, sick, and nealyb dead americans eat loaf of bread, a gallon of soda and a bushel of potatoes every day and be like "that 6 oz of meat will kill you."
Just because all of those things are terrible for you doesn't mean that red meat isn't terrible for you too.
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The sample size for this study is 900 people. That is statically insignificant. Get the fuck outta here with that shit.
One new study on top of the previous 800 studies. Go back to Tiktok. Reading is too hard for you.
Keep eating your nothing but vegetables and being weak, slow, sick, and frail.
Ah, thank you doctor, with providing me with the evidence I asked for.
Your plea clearly explains why studies consistently show that obesity is more prevalent in meat eaters and least prevalent in vegans/plant based diets.
nah. wrong bud. barking up the wrong tree. maybe vegans arent overweight because they dont get much nutrition that has much flavour. lol.
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Eating fast food too often is a sure fire way to ruin your health. Try eating more fruit and veg at home. You can eat all you want. You can make large, filling salads that will make you feel great. Also, you could try apple cider vinegar -- it will suppress your appetite.
Can you elaborate on the acv?
ACV will also destroy the enamel in your teeth. Be cautious.
Yes, you want to get ACV that is organic and contains "the mother" which it should state clearly on the label. Start with 1 Tbsp per day and dilute it with about 8 oz of water, Powerade, or fruit juice. Do not drink it straight as it may burn your throat. It has a very strong taste and odor, but you should get used to it. After drinking it, be sure to rinse your mouth several times as it will remove the enamel from your teeth. ACV has a bunch of health benefits like lowering your blood sugar level, removing calcium buildup in your soft tissues, and suppressing your appetite. Some people find that it stimulates digestion and they end going to the bathroom more often. You can increase your consumption to 2 Tbsp per day, but really shouldn't do more than that. Do a search on YouTube for ACV as there is a ton of info there.
Thanks for the advise. Ya produce is definitely easier to handle then a fatty burger loo
To add to this, a recent publication of a study on this has shown that too much consumption of high, fatty, overly processed foods (i.e. junk food) can, with time, change your brain.
It trains your brain to seek out foods of this make up. This is reversible (more in the sense that you re-train your brain) though, it just takes consistency and some time.
Tracking the food you eat might help. If you commit yourself to taking a photo and writing a brief description of everything you eat (every meal, every second helping, every quick bite during prep, every snack) and sending it to someone, the resistance that generates will often be enough of a pause to get past the urge. You might alternatively start this with just your
dinner if that’s the biggest problem.
But you have to be honest about it and not omit food from the tracking.
This is a great place to start, it's so common for us to be super avoidant and not really notice or feel the reality of how much we're really eating. Having a no-judgement week or 2 of just documenting and calculating how many calories we're taking in vs how much is actually needed to run our bodies has really snapped me into reality.
I second this. I've started using an app to track what I eat, and it's been eye-opening where my problem areas were- I didn't know just how much I snacked, and I really didn't pay attention to serving sizes.
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Drink a big glass of water before eating anything. You will feel full way sooner and have leftovers for later.
Edit: Fixed "fo" to "for"
Yes! Drink a huge glass of water before you eat any meal, you’ll get full faster, with less food so you’ll lose weight.
Everyone posting complex plans and things that cost money to achieve, but this is the real winner
Just drink some water lol, it works better than anything
Yessss! This and using a smaller plate. Game changers.
You could try meal prepping, I have a friend who hates cooking but also doesn’t like eating unhealthy so he will just cook every 3-4 days for the week.
I cook for two every night and I always make enough for our lunches the next day as well. Eliminates having to plan out a second meal everyday while still being able to eat well.
On a side note of over eating, lately I have been cutting my chicken breasts in half because the are ridiculously large at the grocery store in my area lately. But I have not been getting hungry at night after making this change for some reason. Could be an option if you are looking to reduce calorie intake
I go through patterns of this, as well. Here are a few tips:
Exercise. This tempers your cravings in 2 ways. First, there is a physical, chemical response that lowers the urge to eat until over full. Also, with time, there will be a psychological effect: you don't want to let that hard work go to, waste. For me, steady state cardio (walking, swimming or running) works better than strength training in this regard, although I enjoy the latter more. Iff you can exercise shortly before the time when you overeat, that's ideal.
Clean up your diet. Take some weeks to get the sugars and unhealthy fats out of your diet. I know they're awesome, but cut them to once a week or something. Have you ever tried to overeat on leaves? As others said, always have a meal plan. Keep your meals healthy. The simplest advice I've heard in this regard is: count the steps of production in a food: the fewer the better. Raw veggies? Yes. Twinkies? No.
Eat slowly. Appreciate the food. The goal isn't to be bloated and groggy, it's to make the hunger go away.
Don't beat yourself up about building poor eating habits, and sometimes returning to them. We all do it, and the level of challenge is different for everyone. Some have incredibly strong chemical responses to food, which would have helped in our survival in food scarce times. So ignore people who say, "just eat less, bro." Know that this is your unique challenge, and you're the only one who can beat it. A day at a time.
If you tend to snack on something after dinner, sleep early. Can't be over eating and going over your daily caloric intake if your ass is asleep
Create plans for food you make on your own. Think of ingredients that are versatile so you can get multiple meals out of them. Prep things ahead of times when possible. Veggies fill you without making you feel terrible. Smoothies can be fulfilling and still better than fast food, although you don’t wanna get dependent on them imo.
Have a few healthy snacks on hand, but be aware that you’re gonna feel hungry at first - you have to be stronger than your stomach’s urge, it doesn’t know any better. Ultimately, you are the one that controls what/how much/when you eat. Take responsibility.
Drinking water can also help you feel full.
Find something you might really obsess over and and want to get, like a PlayStation 5. Commit to losing 15 lbs in 3 months and if you can do it, get yourself the PlayStation 5. Let someone close to you know about your plans to keep you accountable.
Then note that eating out is really expensive— there’s the added costs to the meals themselves plus tips/delivery fees.
See how much you would actually save by getting food from Costco and cooking at home. Or even taking advantage of their cheap rotisserie chicken/food court hotdog costs. Then use what you save towards your obsession.
When I am inactive, I eat anything around me. I gained about 60 lbs since COVID because I was sitting at home bored.
Once I get moving, you’d think I would want to eat more. It’s actually quite the opposite. I eat WAY less once I start to walk, jog, bike, lift weights, or do any movement.
I would highly encourage you to start “working out” however you want without worrying about what you’re eating. Once you have consistently been moving for 2-3 weeks, the motivation and self-control will come.
Shops are evil in the way they sell irresistible death foodstuffs by the checkout. Get away from shops/food/adverts by getting a cool hobby in the great outdoors. ie long walks listening to podcasts etc. Come back hours later, feeling fulfilled, happy healthy. The less one eats in a day, the less hungry you become. Also less sugar in diet means less hungry too (sugar crash makes for stronger hunger). I have a terrible sweet tooth, but that goes away after about a week or so of abstaining.
I have a tendency to jojo after every successful diet. You probably already know, but (sorry): Stop eating out and put food under your complete control. Other than that:
Don't blame your lack of willpower, there is solid scientific evidence that the tendency to overeat is physiological. Accept it and congratulate yourself for every day you manage to win against your own treacherous body. It's much easier not to gain weight than to lose it, so look at any diet not as a temporary inconvenience but as a candidate "forever" lifestyle change.
Things that have worked for me: limiting my calorie window. I try to wait with the first calorie of the day as long as I can (most days that's 8am, some days I can go until 12) and then stop eating at 4pm. Promotes insulin resistance by creating a window for the body to get started on consuming stored energy instead of busily storing always available ingested calories.
Secondarily, portion control. I drink only tea and black coffee and treat anything else (occasional lattes) as a meal. I count calories. It's tough at the beginning, but once you have done the math on your go-to meals, it becomes much easier. I allow myself anything up to 1200 kcal and then put the brakes on, with the aim to stay under 1800 a day. That's surprisingly little (I find that almost anything I eat comes out to around 600 in practice), but after getting through the initial change, it works. The thing to realize is that calories in/out really matters, but the empowering part of that is that you can actually eat whatever you like as long as you control the total.
Third: supplementation. Contentious, but here's what works for me: I take 1g NAC, 2g physellium husk and 2g Citrulline in pill form; NAC in the morning, and 1g psyllium and Citrulline after every meal. It works to keep my cravings under control, and these substances are typically available in food, I am just upping the concentration to simulate fullness and high protein meals promoting satiation.
Pick a couple of your favourite meals. Learn how to make it better and faster than restaurants.
You can take a cooking class or watch videos. I’d recommend starting by watching Salt, Fat, Acid, Heat on Netflix. My cooking has elevated to the point where going out to eat is frustrating and disappointing.
If you don’t know already, learn how to choose the best ingredients. Also get a proper knife and cookware to make cooking more enjoyable.
While you’re eating it slow down and think about how much better it tastes and that you’re proud of yourself for making it so quickly.
When you get the urge to go out to eat, think about how long it will take for you to actually eat vs just making it at home yourself. Think about the effort of going to the restaurant or mindlessly scrolling to find something on a delivery app.
You can swap out ingredients on these meals to create variety. My go-to meals are fish tacos and pasta with pan seared vegetables and an egg sunny side up
Additional tip: Clean up as you go
In between stirring or while your food is in the oven, put food away in the fridge, rinse and put things in the dishwasher, wipe down countertops. It makes waiting for your food to cook go by faster
Red meat and veggies and fruit
Veg because you can eat a metric fuck ton and not really see a ton of calories
Red meat because it’s satiating and it’s pretty hard to overeat just meat. Note that I don’t mean like a hamburger or soemthing, I mean like straight meat. A steak, fajitas with no sides, roast beef, that type of thing.
Use a 5 inch plate to serve your meals.
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There are some really good ideas here and I would encourage you to try them. If they don't work, you might consider that some things just take mental/emotional effort. There aren't 'hacks' to make every task easy. Some things are just hard and the only way to do them is to try harder.
Metformin solved this issue for me. I am narturally eating less than half of what I was, I am just not jonesing for any food, and my internal hunger indicator is now operable again and I feel full after a meal. It's nice.
I can definitely relate. I’ve yet to conquer this but I have found that using calorie counting apps help even if you only use it for a while it’ll give you a gauge of what you’re eating. I have no citation but studies show that people who weigh themselves regularly/daily tend to lose or maintain weight more consistently. Most of what you read is obvious - it’s more about taking one small step at a time. Drastic changes are too difficult to maintain. Lastly, hitting the gym in the morning is my greatest source of inspiration to eat clean the rest of the day.
Take up cooking as a hobby. Even if you start with a meal company like hello fresh or home chef etc. Or look at recipe sites like allrecipes (there's lots of them). Then, portion control. I've found that using a smaller plate and never going back for seconds reduces how much I consume. Your brain knows how hungry you truly are. Then chew slowly. Enjoy every bite. You will then recognize that you are full and it helps prevent overeating. Look around you. Excluding teenagers, how many thin people do you see scarfing down food? Slow down, the foods not going anywhere. Add fresh produce to every meal. You will feel much better because of the fiber and nutrients. Pretty soon, you will actually crave veggies. Drink water. A lot of people overeat because they are dehydrated. Good luck on your diet-controlled journey!
My suggestion is to use smaller dishes. Smaller portions will fill up the plate and it will have a psychological effect of you're getting more food.
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ok, so you have realized and admitted that over eating makes you feel like crap. great, what's next?
let me ask you why do we eat at all in the first place. the answer is that we eat in order to feel good. it doesn't feel good to be hungry. it doesn't feel good to be malnourished. it feels good to eat.
but you've now recognized that it doesn't feel good to eat too much. let's add that it also doesn't feel good to eat certain things. greasy food doesn't feel good. maybe a big ol milkshake doesn't feel good.
with this limited knowledge you can now start taking control. think about what foods feel bad, what foods feel bad in excess, and what foods don't feel bad, what foods actually feel good.
now, when you're thinking about your next meal don't think about flavor first, think about what will make you feel good after you've finished eating. flavor comes after this. a big ol greasy cheese burger tastes great, but doesn't feel great after. how about a smaller cheese burger? out how about a falafel?
keep this up and build it into a habit. when we get stressed we fall back on our habits. if you build healthy thinking into a habit then when you get stressed you'll eat healthy and you'll feel better.
this will take time. but quitting isn't going to get you there any faster.
A small hack that works pretty well for me is drinking a cup of water about 10 min before eating dinner.
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I do IF and OMAD, mixing things between the two. As a former BED sufferer, this has been a great way to control my appetite.
Portion control, have smaller bowls and plates. Some people get a little dopamine hit from cleaning off a plate, smaller plate = less food, still get that hit. Win win
Due to work pressure I would do a bunch of stress eating of fast food or ordering pizza. Where I found a nice balance was getting some tasty bread -for me it was loaves of asiago bread from Safeway since it was cheap and has a long shelf life if you store it right- and just toss on some simple deli meat and cheese but put it along slices of tomato and cucumber as finger food on the side. The latter two fill you up with nutrition, the former gives you the sodium and fat injection, and it's super quick to put together so you don't feel discouraged to make a "meal."
I sent you a detail message about what I did to change my eating habits. I didn't know if it would all fit in one comment
Drink plenty of water. If you think you've had enough water, drink more anyway.
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More veggies. Buy them raw and minimally processed (hint: potato peeler works great on carrots). Eat them raw and crunchy, cut into a salad, or find a way to cook them (boiled, in soup, steamed, roasted).
You should learn how to cook. YouTube videos galore. Food recipes are all over the web. This will teach you what foods you enjoy making and eating. This will also slow your cravings and enjoy what you eat.
Once you have figured out what like making and eating then you start to invest in some basic cooking utensils to start with. A decent set of knives and a good chopping board. A spice rack. A Digital Slowcooker, Instapot and/or an Digital Airfryer if you want to save time and money in the long run.
You can then experiment with various recipes as you get more advanced. Start of slow by learning basic dishes to cook and then advance to more complex dishes. Set a goal of cooking at least 4 meals a week to begin with. You will fail all lot at first, burn a bunch of things. You will get better as get more patient and more skilled. Stop ordering takeout and delivery. You will learn that you can cook some dishes faster than it takes delivery to come to your house.
And most importantly drink water instead of soda and sugary drinks. Water tempers your appetite and craving for snacks.
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Do intermittent fasting ?
If you've eaten what you feel is an adequate amount and still feel hungry, try drinking a big glass of water and waiting a while. It may take a while for the feeling of "full" to catch up. This can lead to you feeling sufficiently full while avoiding the "why the fuck did I eat so much?" level of full.
I use an app it's called fat studio to track what I eat. I find that seeing the calories if what I'm eating adding up very visually to be an excellent deterrent to overeating, although not 100% effective.
I think it depends entirely on your habits but then best thing that can help enable you on any path to better eating habits will be calorie tracking. I use MyFitnessPal which is very popular but makes it easier. If you eat something with a barcode you can scan it. Make sure to measure out portions appropriately from larger containers. If you make food you can enter or scan a recipe with it. Get a food scale as well and measure everything you eat.
The habit alone will have you thinking about calories, and hopefully macros too but start easy, every time you enter something. Then when you get a hold on it and it becomes second nature you will find it very easy to implement any other changes to your diet.
I eat out almost every day. What I do is fast for a few hours, then eat a massive meal to start the day (1,000-1,200 cals) and then wait 5-6 hours and do a minor meal at home. I might throw in an iced coffee in this time frame with a stevia if I’m really feeling a sweet craving. Then something like a Greek salad with a side of oysters/sardines. Maybe some kimchi. Adds another 300-400 cals.
More times than not, that first meal involves an avocado in some way. Amazing food that keeps you sated.
Final thing is drinking about a gallon of water and doing your best to space the amount out so you don’t overdo it before bedtime.
Two things that help me:
when serving meals, put one portion on your plate and do not have the pots/casserole dishes etc on the table. Having to get up to go get seconds is actually a decent mental barrier.
don’t keep a bunch of snacks in the house. You can’t eat that which you don’t have.
One thing that helped me was to actually very slowly decrease my intake. Instead of just adjusting my diet entirely. There are some apps that will guide you in making a slow change.
It works for some, not for all.
When eating out, I always pack up half of it and then just eat half of whatever I ordered.
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12 / 13 intermittent fasting.
Make a packed lunch! Started doing this and its crazy how much money i save now compared to last year! Definitely in more control about how much i eat now as I control what i make. Even if im only going out for a few hours I’ll bring a bottle of water and a little snack pot of grapes and im often fine till im home
Also good to act like your broke then you realise how much money you spend
Learn to cook, & read while you eat
One thing the experts say is that to successfully rid oneself of a habit or behavior, it should be replaced with another, but a healthy one this time. Nature abhors a void, they say.
I achieved this by very strict intermediate fasting. Normally you would Limit your self to certainly hours, while I did it every other Day. So every other Day I ate Normally, the following Day I drank only watered down juices, one egg for breakfast and a cup of broth for when I couldnt stand the Hunger. I did this for just a few months not mainly for weight loss (I lost weight), but because even when I did intensive Sport, weightlifting, running, cycling, hiking and kayaking, I grew fitter and gained muscle, but I did not Lose a Single gram of fat. So I felt like I had to somehow "reset" my metabolism. This helped me to cut down on portion size four years ago, and when I Do Cuts and bulks now, it actually works the way it is intended.
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Try "replacement therapy." Anytime you have the urge to snack, instead of giving into that urge, replace it with a healthier or more desirable action. Obviously, make sure you're eating enough to keep yourself satisfied. You may have created a habit out of overeating, so this should help to replace the habit if done diligently. I had a friend who quit smoking cigarettes via this method. He alleged that anytime he got a craving for a cigarette, he would just drop down and do as many push-ups as he could manage and claimed that by the time he was done with the push-ups he forgot about his craving. It's worth a shot!
Start to gradually use smaller and smaller bowls for snack times, I don't eats potato chips very often anymore, but when I do it's a much smaller bowl than it used to be. Seconds are not allowed.
Not the silver bullet, but a bullet.
I've had eating disorders most of my life. Including binge eating. For me, finding foods I could volume eat(really big salads, veggies and hummus, etc) helped when I want to eat a lot of food. I choose something that I can eat a lot of without feeling bad, then a smaller amount of craving food.
Single serve snack foods help, as well as making your eating out budget really small so it makes sense to get a kids meal or equivalent. Still get the taste, and fit the craving without crazy over indulgence.
Also when I am craving all you can eat food, my go to is an all you can eat sushi place(that actually has pretty high quality stuff). It helps prevent the ick feeling from over eating, but can eat a lot of food that I otherwise wouldn't be able to afford that volume of.
Commenting cuz same.
Try this one, its good for you for multiple reasons
Drink a glass of water and wait 10 minutes every time you want to eat something
You will eat less and be more hydrated, a win-win
-make half of your plate vegetables
-don’t eat super late
-when are you hungrier in general? In the morning or in the afternoon? Make that meal a larger one and keep the rest of your meals small
-could it be that you eat because for example- you’ve been out all day, you come home hungry just before dinner and bam you overeat? If that’s the case - try to snack an hour or two before eating dinner. A banana and a granola bar or something similar will keep you full so you don’t need to overeat later. One of my profs in uni would also say to start each meal with a full glass of water because then you’ll have less room for food.
-would mealprepping be an option? Then you can control your portions better.
Take a break halfway through. I found that when I snack, I always eat to get full. But, if I ate half or so of my typical amount, and then got distracted/had to take care of something else, after 10 min or so, my "need" to eat more was gone. I also stopped eating snacks all together and eat once a day. I've lost weight this way, and maintained current weight, by doing this. I will eat til I'm full, but I'm not eating chips or other snacks til full during the day, getting hungry during mealtime and eating til full again.
Maybe try eating a big carrot or a couple sticks of celery before each meal.
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Step one: stop putting hand to face….
Humor aside op I’ve lost mad weight and gained much more self control by restricting carbs.
Consider changing what you eat out over. No one binges on salad, broccoli, kale, etc. even when it's super tasty (like roasted with olive oil, balsamic vinegar, and pine nuts). Fiber-rich foods naturally fills you up and stops you from overeating.
Find two or three dishes that are really healthy, but that you also like. Spicy food is my go to. Also, find substitutes for your anack habita. After a while, your tummy will get used to it
As someone that had a similar problem, both with food and booze, I started to ask myself a simple question before indulging in too much food (for ex. I love me a chinese buffet). The question: How will I feel after I do this? I always enjoy it in the moment, but feel like crap after. By forcing myself to think about how I'll feel crappy after the action, I was able to get myself to stop taking that action.
Drink lots of water, I mean over a gallon. Also adderal helps lol
A few things that have aided me with this are…
Meal planning and prepping. It doesn’t have to be fancy at all. You could even buy freezer meals to get in a routine for not ordering out.
consistency is key. If you over eat one meal, know that and try to get back on track on the next meal. It is NOT all or nothing. It IS all or something. Consistency is about doing the thing you want most the time.
Future self thinking - How will your future self feel about your choice?
Try not to restrict as much as possible - if you want a certain food, have that food. When you restrict it for so long it can lead to over eating behaviors. Have what you want and stay consistent.
Lots of good advice - piece together what you find you can do most consistently. It will take time, and that’s ok.
You got this!
Sounds stupid but drink room temperature/ warm water. It is more filling it has helped me stop snacking in-between meals.
https://www.nobsweightloss.com/
Check out this free course. Its a business and of course they will want you to buy into their membership, but the free course is pretty great on its own. Even if you do not need to loose weight, it explains well why we overeat and what can be done about it. No pills or shakes or meal plans or any if that shit if you are worried.
Are you eating because you’re hungry or because of stress/boredom/emotional situation?
When you are hungry, distract yourself for 15 minutes. Do anything to take your mind somewhere else. If you’re still hungry then your body is telling you to eat and just make smart choices. But often we eat for other reasons mentally so redirecting the mind helps that.
If you don't buy it you cant eat it. Self control starts at the grocery store.
Something helpful for me was to not have a ‘take’ mindset, stop trying to ‘take’ things away, instead try to ‘add’ more healthy stuff into your eating habits, it’s a slight change in mentality but it helped me a ton
I used to do the same; basically just eating whenever I'm bored. I started counting calories by inputting everything I eat into an app on my phone. I've found that just knowing how many calories are in the things I eat and the act of logging those in my phone makes me stop and think about what I'm about to eat. I've been holding myself to 1800 calories per day (along with exercise), and I've lost about 20 lbs in the last 2 months 😃
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Get comfortable with feeling hungry. It doesn't hurt.
Drink a pint of water before eating. That should fill you up a bit
I would give intermittent fasting a shot.
It helps you understand when you're actually hungry vs bored imo
You could try drinking a glass of water before your meal.
Increase fiber intake, this will help to keep you more satiated for longer.
And don't forget about speed of eating. Your body takes about 20 minutes to realize it's full. Set a portion for yourself, and say you can eat more. But only after a 10-15 minute break
try to make it look like you're earning your food by taking care of something that could be done before you eat
Some people struggle with a consistent caloric deficit like 1500 calories per day. If that doesn't work for you, try doing fasting.
Some people handle fasting much better and can do anywhere from 2-7 days in a row easily.
Keep in mind to avoid eating carbs/sugars and try to focus more of your diet on meat, vegetables etc.
For me, I just finally realized that dieting isn't a punishment when you do it right, but holding yourself accountable to only eat what your body can use without putting on weight.
Also, I told my doctor that I was trying to do better by avoiding pop and only getting a sandwich (not the meal with fries) when I do eat out. He pointed out that even just the sandwich can be 800+ calories, and that fast food isn't always "filling".
I started actually paying attention to the calories I ate and realized you can eat a tremendous amount of fruit (melons, strawberries, grapes), vegetables (zucchini, broccoli, green beans, asparagus), and lean meats (chicken, turkey, fish) in a day without going over your suggested daily calorie intake.
It's all about making better choices in what you consume.
Also, pop and condiments can get quickly add up in a day. Remember, for barbecue sauces and salad dressings, a single portion of only 2 tablespoons. You can easily scarf down 800 calories in salad dressing and not even realize it and that stuff isn't filling whatsoever.
Also, it really drove home the idea of how bad overeating can be when my doctor pointed out that it only takes a couple of weeks of eating an extra 150 calories a day to put on a full pound of weight. That's like 15-20 lbs a year. And that it takes an hour of running to burn off the 150 calories. Which is more effort? Running for an hour every single day? Or avoiding the excess calories?
Sunflower seeds!
They’re super awkward to eat, super tasty and low in calories
Breaking a bad habit can be challenging, but it is possible with the right strategies and mindset. Here are some tips that can help you stop overeating and regain control over your eating habits:
Identify the triggers: Try to identify what triggers your overeating. Is it stress, boredom, or emotions? Once you know your triggers, you can develop strategies to cope with them without turning to food.
Practice mindful eating: Mindful eating means paying attention to what you're eating, savoring each bite, and tuning in to your body's signals of fullness. This can help you avoid mindlessly consuming food and stop when you're satisfied.
Plan your meals: Planning your meals in advance can help you avoid impulsive eating decisions. Try to plan healthy, balanced meals that include protein, complex carbohydrates, and healthy fats to keep you feeling full and satisfied.
Use smaller plates and portions: Using smaller plates and portions can help you reduce your overall calorie intake without feeling deprived.
Find alternatives to food: Find other ways to cope with stress or emotions that don't involve food. You could try taking a walk, practicing yoga, or talking to a friend.
Seek support: Surround yourself with supportive friends or family members who can encourage you and keep you accountable. You could also consider working with a registered dietitian or therapist who specializes in eating disorders.
Remember, changing your eating habits takes time and effort. Be patient and kind to yourself as you work towards your goals. With consistency and determination, you can regain control over your life and establish healthy eating habits.
eat smaller portions more often. this way you will never be hungry, your sugar level will be more stable, your mood and sleep will be better, and also as a bonus you will learn to differ hunger from thirst, which tons of people are unable to.
Get on a GLP1 agonist.
Here’s things that have been helpful to me:
Use small dishes. After you clear the little plate, if you don’t feel “full” yet, stand up and drink some water. If you’re still hungry after a few minutes, then go ahead and take a little more food.
Don’t have distractions (TV, phone) in front of you while you eat.
Have plenty of better-for-you and easy to grab or prepare options available. That includes bringing snacks with you when you are out-and-about. An apple and a nut bar do way more to hold me over until I get home than the burger or nuggets I’d be likely to pick up if I get hangry while running errands.
Eat when you are hungry. Even if “dinner is in an hour.” Have something healthier now before your level of hunger makes it harder to make good decisions about what and how much you eat.
Have salads. Eat a large portion of salad or other vegetable at the beginning of your meal to fill up with fiber.
Don’t be afraid of saving or trashing “the last little bit” of whatever is on your plate.
Instead of focusing on keeping “bad” foods out of your body, move your attention to putting “good foods” in. Most Americans do not get enough fiber. Start there: vegetables, beans and lentils, whole grains
I’ve been struggling with weight for about 10 years. When I was a teen I was bone thin. For the last year I’ve tried a few different things and it never really works for me. Finally I committed to a harsh intermittent fasting routine where I don’t eat until at least 6pm. I’ve lost 12 lbs in 2 weeks. At first I was chowing down for dinner, but I’ve noticed I’m getting full a lot faster and easier as I guess my stomach is shrinking.
there are any number of reasons for not eating right and even more solutions. here is what has been working for me.
i used to eat out all the time for convenience. cooking a single meal for a single person didn’t make sense when it costs about the same to eat out. however cooking 4 or 5 meals at once changes everything. try developing dishes that are easy to make, store and re-heat.
Consider trying a meal replacement powder/drink. They have all the nutrients your body needs, they keep you full, they're convenient and they help you calorie count so you know how much to have and when to stop.
Brands include: Soylent, Huel
(Soylent cacao powder is my favorite)
Meal prep and calorie counting. Make all your food, snacks included, ahead of time. Think about the time and money you saved already when tempted to cheat. Build in cheat MEALS on OCCASION, not entire days and not too often. Allow yourself some flexibility to social stuff but make better choices if you deviate from the prepped food.
Just so you know I had this issue and got VSG done. Best thing I ever did. Just something to consider looking into r/gastricsleeve
Try eating only one meal a day
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Batch cooking can make cooking easier. Freeze some of the portions for later so you aren’t eating the same thing all week.
Maybe replace some of your eating out with healthier food delivery services.
When you do eat out, only eat half of your meal. Save the other half for the next day.
When you feel hungry, drink water instead.
Salads!
They will actually change your habits.
Just as many salads as you can eat.
This one is tough and might take experimenting with several techniques shared here. The most important thing is to keep trying until you find a system that works for you. I happen to enjoy eating out myself and can occasionally fall into this habit. So here's my approach.
I keep a small baggie of nuts like n my pocket or backpack. There are tons of varieties and flavorings to choose from. A handful is good at satiating your hunger and meets the boredom piece. It's like reaching for gum instead of a cigarette.
Second, when I fall into the habit of eating out I start using cash if I can. If I make it through the day without buying anything I put 15 bucks in a clear jar on my dresser. At the end of the month I treat myself to something I want from one of my hobbies.
More than anything though you have to work on changing your body chemistry. Eating right at home is essential to this. Stock up on food that is as close to it's natural state as you can. The first month of avoiding sugar and fatty fried foods is awful. Your body is litterly addicted to this stuff through millions of years of evolution. You have to have a meal plan, including making a list before you go shopping and sticking to it.
If you are out and need to eat think about where you're going. Obviously avoid corporate death burgers and fried food. Salads with grilled chicken are your friend. Leafy greens are highly filling and filled with good micro nutrients that will help you move on from the fat and sugar addictions.
Try to change your perception of food. It can be a social, joyful thing, but if you look at it as a fueling cycle it changes what food's purpose is. Pick up an active hobby that requires solid eating habits to fuel.
Finally, if you aren't perfect, don't worry about it. Just note it and move on with the next meal. Do not fall into a place of self loathing if you cheat a bit.
Use measuring cups to serve yourself. Immediately pack away extra food into the fridge. Eat with chopsticks or kid sized utensils. Make sure you drink 8oz of liquid before you meal or during your measured meal. Make 2/3 of your meal vegetables. Rebalance your meal cycles. Maybe you need 5 smaller meals instead of 3 larger.
Make sure the only easy-to-snack foods are high fiber or vegetable/fruits. Chug a glass of water every time you think about snacks and find a 5 minute mind-occupying activity.
After doing all these things, I still eat too much.
I started using a calorie counter app a few months ago, and was really surprised at the number of calories I was consuming just by eating snacks! Since then I have started letting myself get good and hungry at least once a day, and eating less in the snack food category. I have lost 27 lbs since September 1st!
If you try using a calorie counting app even before you eat, you may be able to stop yourself from eating as much. It has helped me!
Keep reading suggestions and looking for answers. I hope you find something that works for you.
I have a similar problem when I'm in a really good mood. The taste of food just fuels it and it feels like every bite is an emotional boost. This is just what works for me.
My favorite way to combat this is green grapes. They're small and strongly flavored so it slows me way down. And drinking water during. If you feel like the urge is too much, filling up on mostly water is great bc it digests quickly but still gives you a full feeling. The fruit is for the flavor boost that I crave so much.
Also always having a drink with me while I'm at home at night. Having something to sip on that has flavor is good. Usually water with MIO or tea.
Maybe this would help you too.
Make good choices easy and bad choices hard.
Always keep ready to eat fresh veggies on hand, have healthy meals prepped and frozen to grab and go...
Then don't keep junk food in your house and remove all the apps from your phone and save credit cards from your computer.
Limit the number of times you have to say "no" to unhealthy foods, even if you resist the package of cookies in the cupboard 3 times a day your brain is doing the math that you didn't eat 3 cookies and therefore thinks you can totally have a coke with dinner...
Calorie tracking is a whole different post but it is an absolutely eye opening process when you start.
Drink lots of water. After a couple of weeks of doing this, you no longer have desire to eat all the nasty stuff.
I binged just like this and once I was put on Wellbutrin that all stopped. My understanding is that it effects the dopamine responses from addiction. I have depression that does not respond to SSRIs, so that was the reason for the prescription and I noticed the effect on binging. I still enjoy food the same way, but I don’t crave it as intensely as before and it’s easy to stop eating once satisfied versus eating until sick.
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Have you tried getting to like the empty stomach feeling? Sort of like getting to like the burn from working out. Hey, I started by saying to myself, "ok, absolutely no sugar today.". It was very tough and like a punishment but I persevered. I had withdrawal.. Then I said no sugar or processed flour. I was already used to the empty feeling in my stomach. Then I think my stomach shrank. And it was a bit easier. Since Halloween I have avoided sugar and starch. Seems to work. I treat myself like a diabetic. My weight is down and I refuse to budge on the sugar and starch. Now since I'm used to the feeling, I only allow eating during meals. No snacks. I also take some motivation from people who live longer and their association with calorie restriction. I hope that helps a bit. Start with sugar and refuse to budge.
I used to be a terrible overeater. I've since gotten myself to a good maintenance level that keeps my weight in a healthy range, and it takes no time at all to get in summer shape when it's time to shed winter pounds, because all I have to do is exercise a little more. Here's what worked for me.
No more breakfast. It made me sleepy anyways. I kick the day off with a protein shake and a multivitamin. I use a caramel flavored powder and I mix it with espresso. Tastes like a nice coffee.
When I go to work I bring one oatmeal packet and one single serving bag of jerky. I drink a ton of water and walk a lot to stave off snacky moments, and if I'm stuck on a call and feel snacky that's what the oatmeal and jerky are for. Most days I get through without eating anything.
Dinner is whatever I want it to be, but only enough to fill one bowl or one plate. Again, drinking lots of water. I got a glass pitcher I keep in the fridge and I drop sliced fruit into it. Keeps me from drinking on work nights.
After dinner if I'm still hungry I'll eat berries and veggies. I like to dip my veggies in buttermilk ranch, it's better than eating raw broccoli by itself. I also east goat cheese with cranberries, it's very yummy.
I still eat sweets on occasion and drink on Friday nights, but I never have to worry about the 3 pounds I'll suddenly gain the next morning -- by Monday I'm back to baseline weight. Weekends are usually spent doing chores or completing my honey-do's, so I don't have time to think about snacking; by the time I'm done its dinner time and I'm still on schedule.
I started freezing my meats, too. It's real easy to make way too much and way way too much when you feel like you have to cook that whole 3 pound thing of chicken breast. By taking out enough for one meal for the two of us, and freezing the rest, I can be more deliberate about my dinner habit. Hard to run over and cook seconds when all the meat is frozen, better just snack on some greens.
Oh and metamucil. Scheduled poops are really nice and they help keep the weight off. At this point, I know I have exactly enough time after waking up to make coffee and warm up my fiancee's car before it's time to publish the Daily Planet.
One last thing is that I started challenging myself to spend as little as possible at the grocery store. Partly because everything is expensive now, but it's the thought that counts. When you pay for a week's worth of food for two and you spend less than 50 bucks, and it's all fresh food too, it's a good motivator. In return, it keeps the available snackage in the house low, so you can't overeat without inconveniencing yourself.
Read “Intuitive Eating”
For me, it’s because I want something new.
I crave new flavors and textures.
I found relating this to cooking to be a catalyst in slowing down my eating.
Instead of instant gratification, I have to learn to make it. Don’t order it. Don’t have it brought to you. Don’t buy pre packaged.
It changed my relationship with unhealthy eating because it stopped being mindless/cognitively dissonant.
Make the food you want and see how your relationship changes.
ETA: make ANY food you want. Having to be the person who puts a stick of butter into something changes you.
This is excellent advice.
Drink 2 full glasses of water before eating anything. Try getting really into typing, piano, Rubik's cubes or video games. Anything that will keep your hands busy so they're not putting food in your face. If possible, try to full on skip meals. Set an alarm later so you don't wake up in time for breakfast, work through lunch and leave early and then eat. The less you eat, the less you want to eat and vice versa. I'm lazy as hell, when my pants get too tight, I'm too lazy to try and eat smaller portions but full on skipping meals is easier for me personally. Being hungry sucks but try and focus on the positives, saving money food is expensive, less dishes to do later, the less you eat the healthier you'll be. Ditch carbs as much as you can.
Calorie counting app, also check out r/volumeeating you can eat a lot of cucumber or celery and not feel gross and not eat too many calories
Add a fiber supplement to your diet such as benefiber! Fiber helps keep you feeling full, good for bowel health, and helps you to better resist those snack cravings
Eat before you're hungry
Spend 24 hours a day with someone and you both eat only if you both vote yes.
Drink a full glass of water before any meal, it’ll help you feel full faster, keep you hydrated, and reduce the amount of food your able to consume, also try using a smaller plate and eat slowly
Eat more slowly, Have balanced meals, Calorie counting, and just be mindful when you get groceries, as in be aware of the things you're likely to over eat with and maybe swap for healthier options. Not sure if you're doing this but exercise can also be a good idea, so even if you can't stop over eating at least you are burning some of those calories off. If youre anything like me and tend to binge at night, something that can help is eating larger meals in the morning and lunch time maybe some snacks as well so that youre not as hungry when its late. Ive heard its good to have high protein at breakfast.
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Are you watching TV while eating? If so stop
When you eat you eat at the table no distractions. It really does help
Use an app like MyFitnessPal to track in real-time you calorie input. It really helped me a lot.
Read The Fuck It Diet
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I was doing this while traveling for several months. It was really hard to develop a routine. My healthy habits thrive with routine. I hated feeling bloated all the time.
Phentamine is literally the easy way out. Hard way is to eat filling foods.
I hah a habit of eating too fast as a college student so I try to slow down now and stop eating when I feel almost full because after my brain catches up with my stomach, after 5 min it realizes it's full.
Drink a gallon of water before every meal. It will fill you up faster.
For me, its will power. I just say no. I know that sounds like I’m bragging, I know people have hard times not eating, but it’s up to you in the end. Good luck!
Have someone else feed you. Like if your dog/cat is getting a little thicc, you give em less food. Just apply that same principle to yourself
close your mouth?
“Oh no I can’t stop myself from acting on every want that crosses my mind what ever shall I do”
Eat raw veggies
Drink water
Chew gum
Stop being g a glutton.
Keep your goddamn fingers in your pocket. How hard is to suffer hunger? Weakling
Step 1: Have some self respect for yourself
Step 2: Cultivate discipline and restrict from overstuffing your fat face
Honestly half the issue is that I have the metabolism of a god and can eat whatever I want without repercussions. Im 30 and it hasn’t slowed down like people said it would
So wait. Are you overweight or no? If not, then the real issue is just you feeling bad after you eat? Maybe spread your intake out over the day more, so your stomach doesn’t get as bloated all at once?
Bro I’m 6’4 170 I’m a bean pole. The issue is forging myself to the point where I feel sick
I don’t know. Most people talk about “overeating” to try to help with weight loss. You have the opposite problem. Have you talked to your doctor? Or a nutritionist?
You might want to get your thyroid gland checked. It's more famous for being slow, causing people to gain weight. But if your thyroid runs too fast, you won't be able to gain weight. I knew somebody who was eating Big Mac 3 meals per day and still losing weight. Turned out that he had thyroid tumor that needed to be removed...
What are you actually eating on a given day?
A load of snacks? Or whole food produce?
Extra-Knowledge3337 t1_jdzxxee wrote
Is there an emotional component? If you're not sure, maybe explore that. Are you eating enough during the day? I usually make lunch my main meal of the day and go light for dinner. Also, if you're crazy hungry at night, you could fill up on produce. It will be a bit easier on your digestive system.
I know there are support groups out there to help. I hope you get some good feedback for your post.