Can’t stop Sabotage

[cantstopeating1]

Please some help please. I’ve put on 5 stones over the years and I can’t shift my weight. I can eat healthy in daytime but come evening time I’m stuffing myself! How can I stop? I sabotage myself it feels. This is what I had today:

b: porridge with handful nuts
s: apple and kiwi
l: chicken salad
s: carrots
d: Mac and cheese (3 servings! Couldn’t stop eating)
S: 2 slices bread n butter, Doritos, 3 baby bells.

it’s obviously my dinner and evening snack I’m upset about. I’ll never shift the weight will I. What’s the point of being healthy all day when I sabotage myself.

Anyone?

What do you normally eat for dinner? I couldn’t stop after one bowl of Mac n cheese either so I wouldn’t even start if I’m a diet. If you stick I more meat and veg/salad you might find yourself over eating less. Have healthy things for pudding if you really can’t help yourself like chia seed pudding etc.

It's really really hard to not self sabotage.

I find sometimes it's the pressure of being 'on a diet'

Make sure your filling up on your meals with lots of protein and veg to keep you fuller for longer and drinking lots of water.

I try on an evening to not eat out of boredom. Have a pint of water if you feel hungry and then if you're still hungry then have something ( sensible ) to eat, if not then you know it was boredom or habit of eating at night.

I often find cleaning my teeth after my last meal helps too as you don't want to ruin the 'clean' and food tastes funny after cleaning.

Simple steps to break the habit. It's so hard though and definitely mind over matter... good luck.

Thank you both x

Not to try to sound patronising, but why do you have all that stuff in your house? If it's for other people I understand, but if it's stuff you bought for you, you were setting yourself up for failure.
You need more protein and probably some nice healthy carbs so you don't get hungry and eat creamy food like mac & cheese

It's really hard isn't it I'm the same. I literally have to brush my teeth then go to bed to stop me eating.
i make lots of healthy foods that I know I can eat lots of - such as carrott / peppersor tinned fruit! All day I'm busy and can control myself, come evening I think boredom kicks in and all the healthy eating is out the window.
The other thing I find is if I have a really yummy dinner I'm less likely to eat after.
If it was easy there wouldn't be multi million pound diet market from slimming world to team rh and the 'thin' injection.
Ultimately don't be harsh on yourself, your only human. Make the next food choice a good one and don't beat yourself up for what you can't change.

A few thoughts.

(1) You're not eating very well. You probably haven't eaten enough in the day so are very hungry by evening. Get MyFitnessPal, log your calories and only do a deficit of 500 calories. Then eat lean protein and low GI (brown) carbs with lots of veg. Eat lots, just not calorie dense stuff.

(2) Any chance of any hormone issues? I had no appetite suppressant before I got my thyroid medication.

(3) If you are genuinely compulsive eating and want to crack that through a talking therapeutic process you can message me. I'd do one and two first.

You can't change the habit without changing the mindset.

There's a reason you do what you do. It might not serve you consciously but you're repeating comforting patterns and it might be really useful to A) keep a journal about your eating habits, including your feeling before and after eating, and B) speaking to a therapist and/or nutrition coach - but only one who understands how mental health can affect our choices.

There's a lot to unpack and I don't think it's as easy as saying 'just eat this, or do that'.

I'm guessing there's a lot more behind the scenes.

The only way I can stop myself eating after my evening meal is going to bed with my iPad.

I would look at intermittent fasting and start at lunch with something light and move your dinner to super late to cut out supper snacks. It’s actually quite difficult to eat 2000 calories in one giant meal. Mac and cheese included! Although it’s a pretty good one for liquefying a lot of calories into gooey wonder.

There are so many reasons for why you might eat like this. I’d recommend reading intuitive eating though if you’re looking to improve your relationship with food

Well if you're fat and someone else in the group is fat as well, you will stick together against the skinny ones.

I sympathise to some extent as I know I'm good at eating healthily during the day and then get snacky from the evening onwards. I agree with what some pp have said about maybe eating a little more during the day so that you feel fuller and less "in need" of loads of calories by the evening.

I also moved my mealtimes a bit later - previously I was having an early breakfast, so lunch needed to be by 12 or I felt starving, which meant by 4pm I was looking for biscuits. Now I do everything about an hour or so later, and try to have some fruit or almonds at the 5pm snack time (we eat dinner late, at around 8.30 due to DH's work).

I would agree with not having too many tempting snacks in the house, but equally feeling like things are forbidden only makes me want them more! So choose your favourite treat and plan out when you'll have some.

Track it on something like My fitness Pal. You'll be surprised at how much portion sizes really are.

I don't think you've mentioned exercise, but even small changes to move more will help, not just with calorie burning but with generally feeling more positive and wanting to make better choices when you do go to the fridge.

It's not easy but you can do something. Good luck!