I wrote all this yesterday to hold myself accountable, reckoned it might help someone out there too so im posting it.
Trying to evercome food addiction
Identify your trigger foods and find healthy substitutes. Here are mine and what works for me
- Chips (nacho, potato or veggie chips) 600 calories -> Unflavored popcorn 80 calories
- Ramen 580 calories -> Seaweed soup 270 calories/ storebought soup 120 calories
- Rice and pasta -> Substitute with shole grain variants, dont cook more than you should eat.
- Beer 300 calories -> Simple cocktail (vodka, lime flavored sparkling water) 74 calories
- Regular Cheese 403 cal x 100 grams-> Cottage cheese 103 cal x 100 grams
Coping mechanics (food related)
- Drink a hot beverage before bed.
- Eat as many fruits and raw veggies as you like. Eating a peach or a handful of cherry tomatoes will never make you fat.
- Learn to differentiate hunger from cravings. Try the apple test; whenever you feel like overeating, think about eating an apple, if the idea of eating said apple is unappetizing, then you´re not really hungry ( and if it is, then go ahead and eat an apple!)
- Understand your timing! If you're mostly hungry at night, save your calories for later in the day. Otherwise you'll eat most of your daily calories only to find yourself just as hungry in the afternoon.
- Don't be too afraid to eat less or skip meals from time to time. It's not a healthy habit by any means but don't act like it's the end of the world if you don't eat eight meals a day. If you´re not hungry, you´re not hungry.
- No, you don't “have to” clean your plate and no, it won't kill you to skip dinner or breakfast because you aren't hungry.
- Plan your meals, even your snacks
- Register everything
- Weight yourself daily i.e hold yourself accountable
- Chew mint flavored gum while cooking to avoid mindless eating.
- Take a good hard look at your daily routine. When are you failing? Is it in the morning, the afternoon at night? what do you eat while binging? how does it make you feel and why?
Coping mechanics (non-food related)
- Keep yourself distracted
- Stop thinking about food constantly. Believe itor not, theres more to life than eating.
- Talk to someone
- Practice self care. Do your skin routine, do your nails, pick your outfit, tidy up the room.
- Avoid hanging out in the kitchen
- Brush your teeth religiously after each meal
- BE HONEST: Never eat secretively and don't lie about what you eat
- THINK ABOUT YOURSELF FOR ONCE: Think long and hard about the reason why you are addicted to stuffing yourself. Where does this addiction come from? There's a very important difference between a bad habit you've never quite put down and a coping mechanism for past trauma. Remember that weight loss starts in the brain, make your mental health a priority and get hhelp if you need to.
Break the mindset
- “I'm always going to be fat” You will as long as you don't change
- “I´ll eat this now and get back on track tomorrow” Just drop it and walk away, weightloss is ot about future promises, its about present commitments.
- “Starting monday, I'm doing everything right” Why start later? star now!
- “I have a family reunions coming up, whatever weight I lose these days I'm sure to gain it back” Not really, just plan ahead and be thoguhtful. Remember to step outside of yourself in social situation and think about what you´re eating
- “If I don't eat this, Ill have to throw it away and itll go to waste” Then throw it. Your body isnt a trashcan.
And remember
- You are not a falure. You are more than the food you eat, you are more than a number on a scale. You deserve a full life and to free yourself from this mindset
- Its not a matter of never failing, its a matter of carrying on despite failing
- You are what you do, not what you say you will do
- Be better today than you were yesterday, be greater tomorrow than you will be today
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source https://www.reddit.com/r/loseit/comments/e4xot7/overcoming_food_addiction/
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