I know this sounds bad, but as someone who had a piss poor relationship with food all my life up until end of last year, I feel I am now confident enough to give this advice.
Every time I tried to "diet" or make a "lifestyle change," people would tell me I would eat because I was bored or eat emotionally or that my hunger wasn't real. News flash - my hunger was very real. I was fat, and I had a lifestyle that stretched my stomach out, and my fullness signals were all out of whack (and let's not touch on my endocrine disorders). The only thing I had to gauge fullness off of was how full my stretched out stomach was. And I felt miserable. So I'd restrict, and I'd be miserable, and eventually, I'd cave and yo-yo.
This time around, you know what I did? I replaced stuffing myself with bad food with stuffing myself with better options.
Feeling hungry? Let me grab this here entire bag of salad. Yep, the entire thing. I'll add some dressing and a handful of croutons, and that's my snack. Six cups of the stuff, even with the worst dressing, was still under 200 calories. And you know what? I felt full.
I did this for weeks, not restricting how many salads I'd have (or occasionally, steamed veggies) or when, and slowly, I guess because of how much the salad compresses, my stomach began to shrink. I needed less and less of the salad to feel "full."
And eventually, I stopped needing a salad an hour after dinner at all. Now, I eat about half the portions that I used to in order to feel full, and that has a tendency to match up exactly with my calorie goals for the day (1700). And I'm not miserable.
60lbs down, no perpetual hungry feeling, no general misery, and my back hurts less.
Don't let people convince you that your feelings or urges aren't real. Instead, find a way to game them until they slowly change for the better.
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/u99469/if_youre_a_binge_eater_continue_binge_eating/
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