How do people not slip back into bad eating habits?

[Braintraineat]

How do people re-train their brain to eat in a better way and not over eat? I know for a fact if i wasn't so strict I would just start eating crap again. And over eat.

I see so many people talk about re-training . Surely i can't be the only one who feels like they would end up going back to bad habits.

I’m not sure. I’d previously slipped back and put weight on but, once I’d reached the point where I was miserable, uncomfortable and didn’t like how I looked/my body, something just clicked.

I started logging everything on My Fitness Pal, I was meticulous about weighing and logging every calorie. It meant I didn’t have to give anything up, and if I wanted a treat I could have it, I’d just need to rein it in for a couple of days after, MFP made it all easier to track. The scales just kept dropping, and it helped me make better choices, so that I wanted to stick to it.

I still log now to maintain my weight loss (just over 4 stone). I wish I’d discovered MFP earlier.

I do 80/20. So 80% of the time, eat with a focus on nutrition, plenty of fibre and protein, stay hydrated, no booze, watch the sugar, exercise every day, get to bed early.Then 20% of the time, don't go wild but do indulge

I honestly genuinely feel better when I'm following the 80% lifestyle, so it's not a hardship or a sacrifice. But I do enjoy alcohol, cake and chocolate so I do need a bit of indulgence a couple of times a week. It feels like a manageable balance

I dunno, I think many people who eat less and maintain a lower weight do live in a way that feels strict to you. Very few people genuinely eat as much or more as someone weighing 5 stone heavier than them.
They stop when they’ve had enough of something, not always necessarily feeling ‘full’ of it but having enough of a portion, they eat a smaller breakfast and or lunch if they’re going to eat out, etc, etc, etc

I've just had to realise I can't even have a small treat, because it sends me straight back to where I was. I've tried allowing myself some things in moderation, but I always end up over-indulging, feeling guilty, eating more, feeling digusted with myself, eating more, and so on.

Im losing and track in MFP. When I get to goal I’ll keep tracking but just with maintenance amount rather than a deficit. It’s sad to realise that just a couple buttered slices of toast with jam is about all I can add to get from deficit to maintenance!

'I dunno, I think many people who eat less and maintain a lower weight do live in a way that feels strict to you.'

I agree. You do have to be very intentional and very organised about it. Meal planning and grocery shopping accordingly is essential I would say. You don't ever want to be walking into the kitchen thinking 'oh god I'm starving, what have I got to eat?!' because you will probably reach for a less healthy option

I am struggling with this as well. So following for helpful tips

Make it easy for your future self. Pick a time of the week when you usually feel positive and energetic, and use that time to meal plan and shop, and possibly batch cook. If possible keep temptation out of the house, for example I don't buy biscuits, and rarely chocolate, so I won't mindlessly eat them.

Think through the times it goes wrong. For example, if it's the vending machine at work at 4pm, pack yourself a healthier snack (doesn't have to be perfect) to eat at that time instead.

Eating badly makes me feel ill, so I don't as I'd rather not! My portions are healthy and filling and now I couldn't overeat if I tried. I want to not feel shit more than I want that pizza, that banana split or that 3rd glass on baileys.

I don't suffer from food noise myself, but I can imagine how hard it is for those who do. I could say no to sugar easily after dropping it completely. I feel lucky that I do.

Yes I'm the same if I have one thing it leads to another . Then another becomes more regular until I'm back were i started its been 11 months since I started losing weight and i still feel like i can't trust myself.