I can t control my eating
Binge Eating Disorder - HelpGuide.org
eating disorders
Do you struggle with binge eating? Learn about the symptoms of compulsive overeating and what you can do to stop it.
What is binge eating disorder?
All of us eat too much from time to time. But if you regularly overeat while feeling out of control and powerless to stop, you may be suffering from binge eating disorder. Binge eating disorder is a common eating disorder where you frequently eat large amounts of food while feeling powerless to stop and extremely distressed during or after eating. You may eat to the point of discomfort, then be plagued by feelings of guilt, shame, or depression afterwards, beat yourself up for your lack of self-control, or worry about what compulsive eating will do to your body.
Binge eating disorder typically begins in late adolescence or early adulthood, often after a major diet. During a binge, you may eat even when you're not hungry and continue eating long after you're full. You may also binge so fast you barely register what you're eating or tasting. Unlike bulimia, however, there are no regular attempts to “make up” for the binges through vomiting, fasting, or over-exercising.
You may find that binge eating is comforting for a brief moment, helping to ease unpleasant emotions or feelings of stress, depression, or anxiety. But then reality sets back in and you're flooded with feelings of regret and self-loathing. Binge eating often leads to weight gain and obesity, which only reinforces compulsive eating. The worse you feel about yourself and your appearance, the more you use food to cope. It becomes a vicious cycle: eating to feel better, feeling even worse, and then turning back to food for relief. As powerless as you may feel about your eating disorder, it’s important to know that binge eating disorder is treatable. You can learn to break the binge eating cycle, better manage your emotions, develop a healthier relationship with food, and regain control over your eating and your health.
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If you have binge eating disorder, you may feel embarrassed and ashamed about your eating habits, and try to hide your symptoms by eating in secret.
Behavioral symptoms of binge eating and compulsive overeating
- Inability to stop eating or control what you're eating.
- Rapidly eating large amounts of food.
- Eating even when you're full.
- Hiding or stockpiling food to eat later in secret.
- Eating normally around others, but gorging when you're alone.
- Eating continuously throughout the day, with no planned mealtimes.
Emotional symptoms
- Feeling stress or tension that is only relieved by eating.
- Embarrassment over how much you're eating.
- Feeling numb while bingeing—like you're not really there or you're on auto-pilot.
- Never feeling satisfied, no matter how much you eat.
- Feeling guilty, disgusted, or depressed after overeating.
- Desperation to control weight and eating habits.
Causes and effects
Generally, it takes a combination of things to develop binge eating disorder—including your genes, emotions, and experience.
Social and cultural risk factors. Social pressure to be thin can add to the you feel and fuel your emotional eating. Some parents unwittingly set the stage for binge eating by using food to comfort, dismiss, or reward their children. Children who are exposed to frequent critical comments about their bodies and weight are also vulnerable, as are those who have been sexually abused in childhood.
Psychological risk factors. Depression and binge eating are strongly linked.
Many binge eaters are either depressed or have been before; others may have trouble with impulse control and managing and expressing their feelings. Low self-esteem, loneliness, and body dissatisfaction may also contribute to binge eating.
Biological risk factors. Biological abnormalities can contribute to binge eating. For example, the hypothalamus (the part of your brain that controls appetite) may not be sending correct messages about hunger and fullness. Researchers have also found a genetic mutation that appears to cause food addiction. Finally, there is evidence that low levels of the brain chemical serotonin play a role in compulsive eating.
Effects of binge eating disorder
Binge eating leads to a wide variety of physical, emotional, and social problems. You're more likely to suffer health issues, stress, insomnia, and suicidal thoughts than someone without an eating disorder. You may also experience depression, anxiety, and substance abuse as well as substantial weight gain.
As bleak as this sounds, though, many people are able to recover from binge eating disorder and reverse the unhealthy effects. You can, too. The first step is to re-evaluate your relationship with food.
Binge eating recovery tip 1: Develop a healthier relationship with food
Recovery from any addiction is challenging, but it can be especially difficult to overcome binge eating and food addiction. Unlike other addictions, your “drug” is necessary for survival, so you don't have the option of avoiding or replacing it. Instead, you need to develop a healthier relationship with food—a relationship that's based on meeting your nutritional needs, not your emotional ones. To do this, you have to break the binge eating cycle by:
Avoiding temptation. You're much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.
Listening to your body.
Learn to distinguish between physical and emotional hunger. If you ate recently and don't have a rumbling stomach, you're probably not really hungry. Give the craving time to pass.
Eating regularly. Don't wait until you're starving. This only leads to overeating! Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.
Not avoiding fat. Contrary to what you might think, dietary fat can actually help keep you from overeating and gaining weight. Try to incorporate healthy fat at each meal to keep you feeling satisfied and full.
Fighting boredom. Instead of snacking when you're bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.
Focusing on what you're eating. How often have you binged in an almost trance-like state, not even enjoying what you're consuming? Instead of eating mindlessly, be a mindful eater.
Slow down and savor the textures and flavors. Not only will you eat less, you'll enjoy it more.
The importance of deciding not to diet
After a binge, it's only natural to feel the need to diet to compensate for overeating and to get back on track with your health. But dieting usually backfires. The deprivation and hunger that comes with strict dieting triggers food cravings and the urge to overeat.
Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning or restricting certain foods, as this can make you crave them even more. Instead of saying “I can never eat ice cream,” say “I will eat ice cream as an occasional treat.”
Tip 2: Find better ways to feed your feelings
One of the most common reasons for binge eating is an attempt to manage unpleasant emotions such as stress, depression, loneliness, fear, and anxiety. When you have a bad day, it can seem like food is your only friend.
Binge eating can temporarily make feelings such as stress, sadness, anxiety, depression, and boredom evaporate into thin air. But the relief is very fleeting.
Identify your triggers with a food and mood diary
One of the best ways to identify the patterns behind your binge eating is to keep track with a food and mood diary. Every time you overeat or feel compelled to reach for your version of comfort food Kryptonite, take a moment to figure out what triggered the urge. If you backtrack, you'll usually find an upsetting event that kicked off the binge.
Write it all down in your food and mood diary: what you ate (or wanted to eat), what happened to upset you, how you felt before you ate, what you felt as you were eating, and how you felt afterward. Over time, you'll see a pattern emerge.
Learn to tolerate the feelings that trigger your binge eating
The next time you feel the urge to binge, instead of giving in, take a moment to stop and investigate what's going on inside.
Identify the emotion you're feeling. Do your best to name what you're feeling. Is it anxiety? Shame? Hopelessness? Anger? Loneliness? Fear? Emptiness?
Accept the experience you're having. Avoidance and resistance only make negative emotions stronger. Instead, try to accept what you're feeling without judging it or yourself.
Dig deeper. Explore what's going on. Where do you feel the emotion in your body? What kinds of thoughts are going through your head?
Distance yourself. Realize that you are NOT your feelings. Emotions are passing events, like clouds moving across the sky. They don't define who you are.
Sitting with your feelings may feel extremely uncomfortable at first. Maybe even impossible. But as you resist the urge to binge, you'll start to realize that you don't have to give in. There are other ways to cope. Even emotions that feel intolerable are only temporary. They'll quickly pass if you stop fighting them.
You're still in control. You can choose how to respond.
For a step-by-step guide to learning how to manage unpleasant and uncomfortable emotions, check out HelpGuide's free Emotional Intelligence Toolkit.
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Tip 3: Take back control of cravings
Sometimes it feels like the urge to binge hits without warning. But even when you're in the grip of a seemingly overpowering and uncontrollable urge, there are things you can do to help yourself stay in control.
Accept the urge and ride it out, instead of trying to fight it. This is known as “urge surfing.” Think of the urge to binge as an ocean wave that will soon crest, break, and dissipate. When you ride out the urge, without trying to battle, judge, or ignore it, you'll see that it passes more quickly than you'd think.
Distract yourself. Anything that engages your attention will work: taking a walk, calling a friend, watching something funny online, etc. Once you get interested in something else, the urge to binge may go away.
Talk to someone. When you start to notice the urge to binge, turn to a friend or family member you trust. Sharing what you're going through can help you feel better and discharge the urge to binge.
Delay, delay, delay. Even if you're unsure if you'll be able to fight the urge to binge, make an effort to delay it. Try to hold off for 1 minute. If you succeed. Try to stretch it out to 5 minutes. If you delay long enough, you may be able to avoid the binge.
Tip 4: Support yourself with healthy lifestyle habits
When you're physically strong, relaxed, and well rested, you're better able to handle the curveballs that life inevitably throws your way. But when you're already exhausted and overwhelmed, any little hiccup has the potential to send you off the rails and straight toward the refrigerator. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without binge eating.
Make time for regular exercise.
Physical activity does wonders for your mood and your energy levels, and it's also a powerful stress reducer. The natural mood-boosting effects of exercise can help put a stop to emotional eating.
Get enough sleep every night. When you don't get the sleep you need, your body craves sugary foods that will give you a quick energy boost. Sleep deprivation may even trigger food addiction. Getting plenty of rest will help with appetite control and reduce food cravings, and support your mood.
Connect with others. Don't underestimate the importance of close relationships and social activities. You're more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it's not with a professional.
Manage stress. One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
How to help someone with binge eating disorder
Since binge eaters often try to hide their symptoms and eat in secret, it can make it tough for family and friends to spot the warning signs. And you can't always identify a binge eater by appearance, either. While some are overweight or obese, others manage to maintain a normal weight.
The warning signs that you can spot include finding piles of empty food packages and wrappers, cupboards and refrigerators that have been cleaned out, or hidden stashes of high-calorie or junk food. If you suspect that your loved one has binge eating disorder, bring up your concerns. It may seem daunting to start such a delicate conversation, and the person may deny bingeing or become angry and defensive. But there's a chance that he or she will welcome the opportunity to share the struggle.
If the person shuts you out at first, don't give up; it may take some time before your loved one is willing to admit to having a problem. And remember: as difficult as it is to know that someone you love may be have an eating disorder, you can't force someone to change.
The decision to seek recovery has to come from them. You can help by offering your compassion, encouragement, and support throughout the treatment process.
Tips for helping someone with binge eating disorder
Encourage your loved one to seek help. The longer an eating disorder remains undiagnosed and untreated, the more difficult it will be to overcome, so urge your loved one to get treatment.
Be supportive. Try to listen without judgment and make sure the person knows you care. If your loved one slips up on the road to recovery, remind them that it doesn't mean they can't quit binge eating for good.
Avoid insults, lectures, or guilt trips. Binge eaters feel bad enough about themselves and their behavior already. Lecturing, getting upset, or issuing ultimatums to a binge eater will only increase stress and make the situation worse. Instead, make it clear that you care about the person's health and happiness and you'll continue to be there.
Set a good example by eating healthily, exercising, and managing stress without food. Don't make negative comments about your own body or anyone else's.
Authors: Melinda Smith, M.A., Lawrence Robinson, and Jeanne Segal, Ph.D.
Binge Eating Disorder – Symptoms, causes, and treatment options for binge eating disorder. (National Institute of Diabetes and Digestive and Kidney Diseases)
Compulsive Overeating and Binge Eating Disorder – Compulsive overeating and its causes. (The National Centre for Eating Disorders)
Binge Eating Disorder – Written for teens, this article describes the symptoms, causes, effects, and treatment of binge eating disorder. (TeensHealth)
Helplines and support
In the U.S.: National Eating Disorders Association or call 1-800-931-2237 (National Eating Disorders Association)
UK: Beat Eating Disorders or call 0345 643 1414 (Helpfinder)
Australia: Butterfly Foundation for Eating Disorders or call 1800 33 4673 (National Eating Disorders Collaboration)
Canada: Service Provider Directory or call 1-866-633-4220 (NEDIC)
Worldwide support groups:
Overeaters Anonymous – Find a 12-step meeting for binge eating recovery.
(Overeaters Anonymous)
Eating Disorders Anonymous – Find support and group meetings with other eating disorder sufferers in your area. (Eating Disorders Anonymous)
Around the web
Last updated: October 13, 2022
Why Can’t I Stop Eating? How to Curb Compulsive Eating
Written by Jennifer Rainey Marquez
Think back to the last time you ate so much you felt absolutely stuffed. Were you tearing into a huge cake to celebrate a friend’s birthday? Loading up on turkey and sweet potatoes at Thanksgiving? Or were you at home alone, maybe at the end of a tough day? How did you feel afterward -- simply annoyed that you gave yourself a stomachache? Or were you tormented by guilt or shame?
Eating too much every once in a while is normal. So is eating for emotional reasons. “From the moment we’re born, we’re nurtured with food, rewarded with food, and so emotional connections to food are normal,” says Michelle May, MD, author of Eat What You Love, Love What You Eat.
People who compulsively overeat, though, may use food as their only way of coping with negative emotions. As a result, they often feel that their eating is out of control. They think about food all the time and feel guilty, ashamed, or depressed after eating. “That’s very different from what someone feels after, say, eating a big Thanksgiving meal,” May says. “You might feel full, and you might regret having had that last slice of pie, but you’re not consumed with shame.”
Some people who overeat have a clinical disorder called binge eating disorder (BED). People with BED compulsively eat large amounts of food in a short amount of time and feel guilt or shame afterward. And they do so often: at least once a week over a period of at least 3 months.
Not everyone who overeats is a binger. You might eat a lot of food throughout the day, rather than all in one sitting. And you might not do it regularly, but only when you’re feeling stressed, lonely, or upset.
How does it start?
In some cases, people simply overeat out of mindless habit, like always sitting down with a bag of chips in front of the TV at night.
But oftentimes, it’s the result of underlying emotional problems. Having a negative body image can play a big role.
For many people, compulsive overeating is part of a cycle that starts with a restrictive diet. May calls it the “eat, repent, repeat” cycle. You might begin a diet because you feel bad about your weight or size but find that it’s too hard to stick to -- especially if you use food as a coping tool. Eventually, you hit a breaking point and binge on “forbidden” foods, and then the guilt and shame set in, and the restrictions begin again.
The cycle can be hard to break. “Even people who say they’re not on a diet often have ingrained ideas about ‘good’ or ‘bad’ foods,” says Marsha Hudnall, president of Green Mountain at Fox Run in Vermont, a center for women who struggle with overeating. “But when you have a substance that is naturally appealing and soothing and comforting, and you make it off-limits, it just becomes more attractive.”
Can people be “addicted” to food?
In recent years, food addiction has become a popular idea among some scientists.
Those researchers say that certain foods high in fat, sugar, and salt are addictive, causing changes in the brain similar to those made by drugs. Studies in animals have shown that rats that binge on sugar, for example, can develop signs of dependency.
But the idea of food addiction is controversial. For one thing, the standard treatment for addiction is abstinence, and that’s not possible with food. Also, “dieting is a very strong component of the binge eating cycle,” May says. “From that standpoint, it’s counterproductive to label certain foods as negative.”
There’s no doubt that eating can stimulate the release of feel-good chemicals in the brain, Hudnall says. “But that doesn’t make food an addictive substance. There’s evidence that it’s actually the behavior -- the restrict/binge cycle -- that causes the signs of dependency, not the food itself,” she says. Some researchers have even stated that the term “eating addiction” is a more accurate term than “food addiction.”
How can I control compulsive eating?
Seek help.
It can be hard to stop overeating on your own, particularly if there are deep-rooted emotional problems involved, says Robin B. Kanarek, PhD, professor of psychology at Tufts University. Working with a counselor can help you uncover the psychological triggers -- like a negative body image -- that may be driving your behavior.
Avoid labels. “Understand that you’re not a bad person doing bad things,” May says. “Labeling yourself can become a self-fulfilling prophecy in terms of continuing the cycle.”
The same goes for labeling foods. “Food is food -- it’s not ‘good’ or ‘bad,’” Kanarek says. “It can be hard to get over those deeply held beliefs, but research shows that if you eat what you deem a ‘bad’ food, you’re more likely to overeat afterward.”
Take a pause. When you feel like eating, pause for a moment and ask yourself: Am I hungry? “Sometimes people get so focused on what they want to eat that they don’t stop and ask themselves why they want to eat,” May says.
If you use food as a coping tool, you may be out of touch with the cues that signal hunger or fullness, and it’s important to bring your awareness back to your body.
Change your environment. “A habit is very often simply a behavior that’s on autopilot,” Hudnall says. Making a tweak to your environment can return your focus to your behavior and give you a chance to make a more purposeful decision. For example, Hudnall says, “if you always sit in a certain chair to eat, move it to a different place in the room -- or sit somewhere else entirely.”
Give into cravings -- in moderation. Banning foods can cause you to overeat them later on. If you’re really craving something -- even if you’re not hungry -- give yourself permission to have a small amount.
End restrictive diets . “Overeating and restrictive eating are often two sides of the same coin,” May says. “Deprivation can be a trigger for overeating just like stress, anger, or anxiety.”
How to control your appetite: 7 easy ways
Beauty blog
Statistics prove that strict diets are useless, and sometimes even harmful.
With their help, 75% of those who want to lose extra pounds achieve results. But after some time they recover again, gaining more than the original weight. What to do? Leading experts in the field of nutrition say: in order to lose weight, you do not need to limit yourself in anything. It is enough to learn how to correctly recognize and interpret the signals of the body. To do this, it is important to remember once and for all that hunger is different. This means that the methods of saturation should be different. So how do you learn to control your appetite?
- Photo
- Getty Images
Visual hunger
Eclair in the candy store literally screams: “Eat me!” Looking at a cookbook makes you salivate. This is the hunger of the eyes. “The sight of food provokes the release of hormones and insulin,” comments psychotherapist and nutritionist Gerard Apfeldorfer.
“They whet your appetite.” How to control your appetite:
- Try to shift your attention and “eat” something else with your eyes, such as a great landscape or a good photo. Perhaps this will be enough and the hunger will disappear.
- Set the table and beautifully arrange food on plates, even if you are having lunch or dinner alone.
- Before you start eating, carefully examine the contents of the plate, not your iPad or iPhone.
Hunger for smell
Man can distinguish ten thousand smells and often enjoy the aroma of food as much as its taste. Brioche, roast or steak… One fragrance can whet your appetite. To satisfy such a hunger, you need:
- Breathe in the aromas of food on the plate, just as we do with a glass of wine.
- While eating, focus on smells - inhale, inhale, inhale.
- Regularly arrange an aromatherapy session with your favorite notes - vanilla, almond, cocoa - and observe what emotions they give rise to.
Physiological hunger
Rumbling in the stomach, loss of energy, slight headache, irritability indicate that the time has come to replenish the energy reserve. For this you need:
- Learn to distinguish between stomach hunger (its symptoms are described above) and the habit of eating three times a day.
- Do not confuse hunger with anxiety: it can also cause mild cramps in the stomach area.
- Eat slowly, paying attention to the signals our body gives us.
- Stop in the middle of a meal to assess your strength. Remember that, unlike children, adults have the right not to eat everything that is on the plate.
Taste hunger
It corresponds to the desire to feel a particular texture (mousse, jelly, etc.) on the tongue. What is pleasant and what is not is determined by genetics, family and culture. Taste buds make us eat more than we need, just for the sake of pleasure. To appease them, it is correct:
- Try the same product in different consistency, as is customary in Japanese cuisine.
For example, alternate raw fish with boiled, grilled or battered. - Diet varied. No wonder the chefs of the most famous restaurants go out of their way to invent something unusual.
Cell hunger
Do you want honey during a cold? Chicken noodles after the flu? Chips in the summer park? These desires can either express the body's needs for certain nutrients and trace elements, or be just a whim. To learn to feel whether these are really the true aspirations of our body, it is useful to practice a little:
- Looking at a bag of chips, ask yourself: “Am I sure that this will make me happier?” And until you get an answer, don't clog your stomach.
- Always drink a glass of water before meals: it is easy to confuse thirst with hunger.
Mind Hunger
“I must eat at least five kinds of fresh vegetables a day”, “dairy products are unhealthy”, etc. Such imposed rules disrupt the harmonious relationship with food. If you eat “according to instructions” all the time, a breakdown is inevitable.
It is better not to divide dishes into healthy and harmful, but to try, for example, one day to satiate the body with some unnecessary product. So, psychotherapist Gerard Apfeldorfer suggests getting rid of painful attachment to sweets by eating only chocolate for several days. But it's cruel. It is better to just eat it little by little, not forgetting to look at, smell and savor every bite. And also carefully listen to the signals of the stomach in order to stop in time. Having ceased to be forbidden, any product loses its halo of attraction.
Emotional hunger
This is the story about him about Madeleine, told by Marcel Proust. We associate childhood memories with specific foods or dishes. We eat them not for taste, but to feel comfort, love and warmth again. Emotions are transferred to food, and this has nothing to do with hunger. The same thing happens when we try to cheer up with the help of a treat, disperse boredom, brighten up loneliness, drown out anxiety, etc.
How to deal with this?
- If you want to restore peace of mind, console yourself with a small portion, enjoying every crumb.
- Before eating, call a loved one, listen to your favorite music, take a fragrant bath. Perhaps the hunger will subside.
- Photo
- Getty Images
Food by the rules and without
Don't rush to eat slowly - it means eating less. The body needs 15 to 30 minutes to "digest" information about satiety. The delay is caused by the fact that enzymes (proteins that are involved in signaling the onset of satiety from the stomach to the brain) are produced only some time after the start of the meal. How to slow it down? Drink water, chew food 15-20 times, hold the fork in your left hand (for left-handers - in your right hand), put cutlery on the table from time to time.
Determine the correct amount.
On the Japanese islands of Okinawa, which are famous for their large number of centenarians, it is customary to satisfy hunger only by 80%. In the West, things are different: people eat more and more, and the portions increase according to their growing appetites. How can you eat less? Use small plates, cut food into thin slices, fill your menu with a variety of flavors to saturate with quality, not quantity.
Remain silent. In order to be fully aware of what we eat and what sensations we experience, it is worth remembering the principle "when I eat, I am deaf and dumb." If possible, have lunch and dinner in a quiet environment, without TV, radio, Internet, books and newspapers. No, you won't get bored with so many things to do (see Take your time)! If you are eating in a large group and decide to tell a story, put the cutlery on the table and do not pick it up until you have finished the story.
Be kind to yourself. According to Jan Chosen Bais, each of us is a perfectionist and a critic.
Sometimes we need them, but from time to time they interfere with inner harmony. To drown out the unkind voices, look at yourself with the same kindly accepting look that you look at your loved ones.
Control impulses. Write down in three columns your comforting products that help restore peace of mind, products that you simply cannot live without, and those that, on the contrary, you do not like. It is necessary to become aware of your eating habits in order to put things in order in feelings and menus. A sober look at the situation helps to more successfully resist the desire to "eat something" in order to achieve inner harmony.
Text: Nina Nabokova and Alexandra Parsadanova
Website staff
Tags
- Diet
- Healthy eating
I can't control my diet! Help!
#1
FOREVER eliminates anything containing sugar.
AND EVERYTHING containing flour.
Eat often 5-6 times a day, in small portions (to fit food in cupped palms (that's 1 glass) NO MORE.
For vegetables, do not eat POTATOES.
Do not eat bananas from fruits.
Eat everything else, but little by little.
#2
Also a glutton, the same diets, proper nutrition and the breakdowns that follow .... I'll sit on your branch, read.
Do you want to lose weight together?
#3
Guest
In your case.
will FOREVER exclude anything containing sugar.
AND EVERYTHING containing flour.
Eat often 5-6 times a day, in small portions (to fit food in folded palms (this is 1 glass) NO MORE.
Do not eat POTATOES for vegetables.
Do not eat BANANAs for fruits.
Eat everything else "But little by little.
But I didn't know about bananas and potatoes. You just opened my eyes. I always thought that this and that is a dietary product.
What do you think about salt? Should it be excluded? I read on the Internet, but all opinions are opposite.0003
#4
Guest
, proper nutrition and the breakdowns that follow .... I'll sit on your branch, read it.
Do you want to lose weight together?
Yes, stretch marks are terrible, I just don't look at them, I don't pay attention, then why should I go deeper into this and hello another depression, with self-digging and self-hatred.
My only hope is that when I lose weight, I will be able to try to get rid of them, at least reduce their number visually.
Come on, okay?
How old are you? How long have you been losing weight? How are the results - are there any shifts?
#5
But I didn't know about bananas and potatoes.
You just opened my eyes. I always considered that both that and that - a dietary product.
How do you view salt? Should it be excluded? I read on the Internet, but all opinions are opposite.
Salt is necessary, but you should not eat herring, pickled cucumbers, dried fish...
All this retains fluid in the body.
#6
I overeat too, so I've put on some weight now. But I never overeat, like my sister, who is over 100 kg. Is there really nothing else to occupy oneself with or are there no other joys? Are you not satisfied? How is it that your stomachs are bigger than you?
#7
Author
GuestIn your case.
will FOREVER exclude anything containing sugar.
AND EVERYTHING containing flour.
Eat often 5-6 times a day, in small portions (to fit food in folded palms (this is 1 glass) NO MORE.
Do not eat POTATOES for vegetables.
Do not eat BANANAs for fruits.
Eat everything else Thank you very much for your answer.During diets, I exclude both bread and sweets, but during the period of gluttony, my body does not listen to the voice of reason ((((
I didn't know about bananas and potatoes. You just opened my eyes. I always considered that both that and that - a dietary product.
How do you view salt? Should it be excluded? I read on the Internet, but all opinions are opposite.
It is necessary to salt, but try less. Nutrition rules are elementary.
#8
As for salt, yes, it is better to exclude it. It prevents the removal of excess fluid from the body.
As for diet, I would never recommend fasting. The body goes into fat storage mode.
Fasting can also lead to problems with the stomach and intestines.
And that would be an even bigger problem.
Better make a meal plan. Eat at the same time in small portions 5-6 times a day.
Plan ahead what you will eat. This will help you avoid unplanned snacking.
Eliminate all foods with a chemical composition from the diet. They impair metabolism and generally cause irreparable harm to the body.
The same sweets are best prepared at home.
Drink 1.5-2 liters of water a day.
Don't forget green and black tea.
Accordingly, no juices and compotes.
And of course sports. This is sacred.
#9
Also, try to get enough sleep, keep a daily routine, lead an active lifestyle, and be outdoors more often.
#10
Guest
Salt is necessary, but you shouldn't eat herring, pickled cucumbers, dried fish.
..
All this retains fluid in the body.
If the food seems bland, it is better to use spices. But I mean natural spices, and not "maggi" or "knor" all sorts. Some spices, on the contrary, speed up the metabolism. Read on i-net. The main thing is not to overdo it in their use. Everything is needed in moderation.
#11
Also eat more high-calorie food in the first half of the day, before 12 o'clock.
Do not eat 3 hours before bedtime. Instead of dinner, kefir or fermented baked milk is better.
Eat more fiber: fruits, vegetables, bran.
Skip polished rice, go brown. Give up instant hercules, the longer you need to cook, the better.
#12
#13
#14
Guest
need psychotherapy, better with hypnosis, it's all emotional, no advice like "remove sugar.
don't eat, etc." like a dead poultice .. treat your head.
Often the constant uncontrollable desire to eat is due to dissatisfaction with one's life. Therefore, new emotions, impressions, joys are needed.
But this should not replace proper nutrition. One completes the other.
#15
Often the constant uncontrollable desire to eat is due to dissatisfaction with one's life. Therefore, new emotions, impressions, joys are needed.
But this should not replace proper nutrition. One thing complements the other. [/ I say this because I went through it myself, I know how it is, when something stirred up inside, something is wrong, and that's it - a bullet in the store - chocolate, cookies, cola, sausage, etc. x -ny at me in a bag and a bullet back, with shaking hands in the elevator you open a chocolate bar and bite into it with your teeth, as if you were from besieged Leningrad .
. it's disgusting .. when it dawned on me that I'm not a pig, not a slave of emotions, but a man, who should be able to make a CHOICE, everything began to fall into place. not without the help of specialists, of course.
#16
#17
The guest was rude, but
was rude, but
Often the constant uncontrollable desire to eat is due to dissatisfaction with one's life. Therefore, new emotions, impressions, joys are needed.
But this should not replace proper nutrition. One thing complements the other. [/ I say this because I went through it myself, I know how it is, when something stirred up inside, something is wrong, and that's it - a bullet in the store - chocolate, cookies, cola, sausage, etc. x -ny at me in a bag and a bullet back, with shaking hands in the elevator you open a chocolate bar and bite into it with your teeth, as if you were from besieged Leningrad .
. it's disgusting .. when it dawned on me that I'm not a pig, not a slave of emotions, but a man, who should be able to make a CHOICE, everything began to fall into place. not without the help of specialists, of course.
I hope you are doing well now!
#18
#19
9000 #20 9000 2013, 16:37
#21
Guest
Although you said rudely, but truthfully.
Often the constant uncontrollable desire to eat is due to dissatisfaction with one's life. Therefore, new emotions, impressions, joys are needed.
But this should not replace proper nutrition. One thing complements the other. [/ I say this because I went through it myself, I know how it is, when something stirred up inside, something is wrong, and that's it - a bullet in the store - chocolate, cookies, cola, sausage, etc.
x -ny at me in a bag and a bullet back, with shaking hands in the elevator you open a chocolate bar and bite into it with your teeth, as if you were from besieged Leningrad .. it's disgusting .. when it dawned on me that I'm not a pig, not a slave of emotions, but a man, who should be able to make a CHOICE, everything began to fall into place. not without the help of specialists, of course.
#22
Guest
Now I compete in international crossfit, train people and help them love themselves. everything can be overcome, the main thing is to stop whining and feel sorry for yourself, and act, do not give up. start to at least track what events / emotions precede breakdowns, do not condemn and scold yourself when this happens. this process is long, difficult, anything can happen .. but you need to believe and wish for change. and do not hesitate to contact the experts.
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#23
#24
Guest
The word diet is better to forget, it is better to somehow understand that the new attitude to food, a new style of nutrition and activity - this is for life.
Very often, many first go on a hunger strike, counting down the days and hours until the end of the so-called diet. And then they hit the immense zhor, sweeping away everything in its path.
It is very important not to diet, but to have a healthy diet.
And every day.
#25
#26
did you have a braingram
dear?
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#28
Author
No, I took general tests for hormones, ultrasound for the thyroid gland, fluorography, swallowed a tube and so on.
#29
Extra 5 kilos
Dear fat girls, I don't understand why you eat so much?
I also overeat, so now I put on a little. But I never overeat, like my sister, who is over 100 kg. Is there really nothing else to occupy oneself with or are there no other joys? Are you not satisfied? How is it that your stomachs are bigger than you?
Now I eat more.
I can give you an example, if you know, porridge is sold in sachets that you throw in, they inflate when the porridge is cooked. So, such a bag of porridge and one tomato is a lot for me, my stomach starts to hurt, but I still eat to the last spoon and hate myself for it.
#30
Honey
Are you seeing double?
#31
.
.. that means you need to buy and start reading, the sooner the better.. someone might say that all these "metaphysical morals don't work", but it's not true. I also like "The Secret", on youtube there is a film called The Secret, look, it can also be useful .. As soon as you start to follow your thoughts and words, everything will start to change .. the only thing is if something really happened to you 4 years ago unpleasant, and this is where it all started, maybe you will need help here, but look at the circumstances. everything will work out! 9Jan.
Author, have you consulted a doctor? If your weight has grown very sharply for no reason, then failures in the body are possible. Be sure to go and get tested.
As for salt, yes, it is better to exclude it. It prevents the removal of excess fluid from the body.
As for the diet, I would never recommend fasting. The body goes into fat storage mode.
Fasting can also lead to problems with the stomach and intestines.
And that would be an even bigger problem.
Better make a meal plan. Eat at the same time in small portions 5-6 times a day.
Plan ahead what you will eat. This will help you avoid unplanned snacking.
Eliminate all foods with a chemical composition from the diet. They impair metabolism and generally cause irreparable harm to the body.
The same sweets are best prepared at home.
Drink 1.5-2 liters of water a day.
Don't forget green and black tea.
Accordingly, no juices and compotes.
And of course sports. This is sacred.
As for water, I drink it anyway, since the area allows you to drink directly from the tap. But I don’t reach 2.5 liters, my maximum is 3-4 glasses, it’s like about 1.5.
As for sports, I do bodyflex in the morning with variable breakdowns, and walk in the evening on foot. Same with breakdowns.
Of course, I went to the doctors, or rather, my parents turned, since it all started when I was 17 years old.
We went to hospitals for almost six months, as a result, the doctors were not involved at all, they said that “probably” stress had such an effect.
As a result, they wrote in the card that I had gastritis, they refused to prescribe me any drugs, except for huge pink pills for gastritis. They said come back in six months if nothing changes. But I didn’t go myself because of admission and study.
#34
Yana.
I see the author didn't like my advice) But let me get bored a little more) Many here advised me to go to a psychotherapist to get rid of depression. And I would recommend sports. This is an unreal charge of vivacity, energy, joy and positive! Although at first it will be hard because of the habit, but then you quickly get involved)
I specifically came here for advice, and yours are also very valuable, how can they not be to your liking)))))))))
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#37
#38
Guest
Author, are you often afraid? many fears? and more - are you a more creative person, a dreamer or more of a mathematician, think logically?
More creative, humanitarian)
#39
Author
As for water, I drink it anyway, since the area allows you to drink directly from the tap. But I don’t reach 2.5 liters, my maximum is 3-4 glasses, it’s like about 1.5.
#40
Author
Not now, a couple of years ago it got dark sharply in the eyes ((((But somehow it went away by itself, there was no such thing for a long time.
Fortunately .
#41
#42
, of course, the parents applied to doctors, as it all started all the beginning when I was 17. We went to hospitals for almost half a year, as a result, the doctors were not involved at all, they said that “probably” stress had this effect.0003
As a result, they wrote in the card that I had gastritis, they refused to prescribe me any drugs, except for huge pink pills for gastritis. They said come back in six months if nothing changes. But I didn’t go myself because of admission and study.
Although it may just be a "disease from the head". In a word, based on the psychological state.
This begs the question: what happened when you suddenly gained weight? Perhaps this event somehow influenced?
#43
Guest
need psychotherapy, better with hypnosis, it's all emotional, no advice like "remove sugar, don't eat, etc" will not help, it's like dead poultices .
. treat your head.
#44
Believe me, it's for the best! Eat right and exercise, of course! But the psychological attitude is also very important! If you are not confident in yourself, you are waiting for someone to offend you, all the time in tension, the body stores fat, as if protecting itself.
And in no case do not get involved in adventures with magic diet pills, it's dangerous!!! Good luck, patience and good people around!
#45
#46
Good luck! You can!
attention
#47
#48
I really hope that you will come here and write me).
I am 22 years old, I understand that you are also somewhere around that. This is wonderful! We are young, the skin is still elastic, if we lose weight, let's hope that everything will tighten up and be removed. Well, if of course everything is done wisely, gradually ,sport connect.
My weight loss... I was always plump. I graduated from school with a weight of 80 kg. Then it seemed like a disaster to me. Now, at 100 kopecks, it’s quite a disgrace.
After graduating from school, I really wanted to lose weight for the institute, I started dieting, jogging in the morning, some exercises. quite well). I went to the institute, and there nerves, nerves, nerves, and you just come home in the evening and reward yourself with delicious food ... In general, after 3 years I was already 100 kg. And now it’s very strange, like the weight is the same , it doesn’t grow much, and the old clothes become small .. Over these years of study, I lost weight of course, but then I broke down, 5-6 kg I’m in the plus, then in the minus.
