Sick of being fat and hungry

[ruthonfire]

I am overweight. I eat too much of the wrong stuff. I binge on snacks. But I'm hungry always. Everyday I swear I'll try and improve my diet and eat more healthily but then I feel hungry and can't control my behaviours around food. I crave stodge and I just binge on it.

I need to seriously change my habits but how?

Try reading ultra processed people. It puts you off eating anything but whole foods ever again and completely changes how you think about food.

I got a free blood sugar sensor and it was a revelation. I have really poor blood sugar control. I've cut out anything with added sugar and sweetners and unrefined carbs. I've also stopped eating as much fruit too and when i do its with a fat to slow down the sugar peak nuts or greek yoghurt (full fat). I was very crashy and I'd polish of 5 or 6 biscuits without noticing. If you don't cook from scratch its tricky but I've gone from wondering how people miss meals because om constantly starving to not feeling hungry very much at all. 6 weeks in and 10lb down although I'm doing it for the wellbeing not weight loss - I feel so much better for it

I know it doesn’t sound much but I was a size 10/12 and about 1.5 stone overweight and had terrible eating habits. People used to joke I must have a worm for how much I ate, that’s how greedy I was. What worked for me was fasting. I now skip breakfast as it immediately saves 300-500 kcals per day, my other 2 meals I make sure are high in protein. Cut down on snacks by reducing portion size and making them healthier but still letting myself get a sugar hit. Swapped dairy milk for dark choc, have 3 cubes instead of a share bar. Fage yoghurt with a teaspoon of honey and almond flakes as opposed to ice cream. Etc etc. I only eat between midday-8pm. I started saying no when someone offered me a snack in work, the more you say no the easier it becomes. Just don’t think about it, say no immediately and move on. Takes a week or two of really consciously trying but then it becomes easier and now it’s just my new eating habits. I lost the excess weight pretty sharpish even though it’s always the last stone or two that’s the hardest to budge.

Do you live with other people who won’t eat healthy?

this might be your biggest issue. If you’re in a relationship with a unhealthy skinny twat (been there) who eats crap all day and makes you feel bad for wanting to change can leave you feeling miserable, depressed, hopeless and stuck.

if I was you though, I’d start by getting your fibre in every day. 30g is your aim.

nhs info on fibre here https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/

start with breakfast. Porridge daily with added linseed sprinkle (sold in lidl, it’s fab, they have a couple of different types) will increase your fibre intake with ease. Add a piece of fruit on the side. Would be a good start.

getting that fibre up will get your gut moving - junk food slows it ime and makes me hungrier.

from there work on your proteins increase these as you drop your carbs. Then focus on your 5-8 portions of fruit and veg a day.

baby steps to change are what you need and most importantly

eating well 80% of the time is great. You don’t have to be perfect. You can eat junk food. Be kind if you slip up. Try again. Junk food is addictive and if you treat yourself with the kindness you would any other person working hard to manage an addiction you will get there.

@Bedbouncer well done - that's an amazing weight loss!

Junk food is addictive and mostly also unsatisying. It may be a difficult habit to break but see this as a long term project. And as others have said, it's not a case of being perfect or bad when it comes to eating, or on the wagon or off it.

What you could do straight away is a couple of things. Set yourself short term targets. Whatever else you eat, eating five portions of veg and fruit a day for say, five days out of seven and going for a walk for half an hour a day, or 2 x 15 minutes if it's easier to fit in.

Easy ways to get your fruit/veg in-

• One pear - quite sweet, also lots of fibre in it.
• A banana
• Five cherry tomatoes
• Two sticks of celery (could have cheese or houmous with it- celery has an excellent natural scoop)
• Cucumber sticks
• Bags of broccoli/cauli you can open and stick in the microwave for a few minutes - add a tiny amount of water
• Carrot sticks (one or two carrots)
• Apples cut up with stirred smooth peanut butter "dip"

Then when you've completed your target, say five days out of seven, give yourself a non-food reward.

Thanks I tried for a while but didn't fully commit. I work only 3-4 hrs per day in the morning and being empty at this time didn't make sense plus my only exercise window is immediately after work when I'd need to eat. I am home a lot with kids and constantly preparing snacks and dinner so don't think I could fast then. I just need to tweak it a bit, try different hours, find what fits for me. Dieting and restricting definitely doesn't work for me, I get so anxious that I end up eating even more.

Like the idea with the veg. Do you just put the Broccoli and cauli in a bowl?

Cut down on refined sugars/carbs - yes. Don't cut out fats OP - bad advice. The body needs good fats. Unless I am misunderstanding this post? Try to consume fewer bad fats (like deep fried food, cakes, biscuits etc).

Don't do Keto.

@stayathomer has written some good advice.

Do some research into ultra processed food. It will explain why you are constantly hungry. The book "ultra processed people" is a good start.
I am just the same, when I eat foods that are not great for me I eat more and more.
When I eat cleaner I eat less. Certain foods ar addictive. It's difficult but you need to break that cycle.

@SauronsArsehole good advice! Also your username gave me a chuckle 😂

OP - you're in need of a lifestyle change, and this doesn't happen over night. Your brain needs altering in order for you to have the results you desire.

1. Exercise. Not until you lose the weight, but always. Settle with the idea that in order to be healthy and happy, exercise is needed. It doesn't have to be ultra marathon running but the endorphins you will have racing around your body after raising your HR will inspire you to stave off snacking/constant unhealthy choices.

2. to assist your mind with this, MEDITATE. Find something to believe in. Focus. You don't have to turn into a massive hippy by any means, but your brain needs to relearn how to focus and with that, your willpower and inner strength will dramatically improve. As will your ability to cope with stressful situations. If done correctly, you'll use meditation/calming techniques as a way to settle after a stressful event, NOT food. Personally, a transcendental meditation course was what I completed and it was life changing (in many ways - MH related, being a better parent, and just all round helped me engage in healthier lifestyle choices).

YOU CAN DO IT!!!!!!

You don't need to eat just because you're hungry. That's something to get to grips with.

Count your calories. If you've hit your target then you stop. Hungry or not.

Hi OP - I was in the same position as you a couple of years ago. I just couldn't seem to stop eating, and sometimes mistook other feelings for hunger.

Fast forward a couple of years, I'm now 9 stone (lost 3 and a half stone) and tons, tons fitter. I still enjoy my food but I'm much more conscious about it and do a lot of exercise. I know a lot of people can't fit in much exercise, especially with family life, but a little bit of movement goes a long way.

Just to give you an example of what I might eat nowadays... I would avoid taking pills or joining Slimming World etc as they're not sustainable in the long term.

B: Chocolate protein porridge with berries (I can't resist chocolate!!). Sometimes I'll have a smoothie instead, or scrambled egg on a nice piece of sourdough.

No morning snacks

L: Wraps/Pittas/Bagels filled with a protein source (egg, tuna, chicken, cheese, etc).

Afternoon snacks tend to be a cuppa and a biccy!

Dinner: Either a high protein/low carb, or a high carb meal, depending on if I've been for a run or not!

• Stir fries
• Pasta with homemade creamy sauces (made with low fat soft cheese, not cream!)
• Nandos "fakeaways" - chicken thighs with spicy rice
• Pork loins with roasted veg
• Joe Wick's Salmon with pineapple salsa (delicious!!!!)
• Chicken breast stuffed with pesto and mozzarella with green beans.

Evening snack:

• 2-3 pieces of chocolate
• bowl of fruit
• yoghurt
• marshmallow squares
• low cal ice-cream/frozen yoghurt

Alongside this, I also run twice a week, weightlift 3 times a week, and play netball. It took me a long time to build my strength and stamina up to be able to do this much exercise in one week, I started off doing the free Joe Wicks workouts on youtube 2-3 times a week and slowly progressed to adding weights and going to the gym.

You got this OP!

Another vote for Ozempic/Wegovy. Life-changing.

Ozempic/WeGovy, started in May, 3 stone down with some unpleasant but not unbearable side effects. I went from a BMI of 29 to 24 and I feel amazing. You certainly don't need surgery at your size and recommending going to Turkey with the amount of deaths there have been recently is insane 🙄

More protein and healthy fats in your diet, less carbs and sugar. Your body will feel more satisifed- it's difficult I tend to crave a lot of carbs but know I feel better when I'm eating less.

How do people cut out bad things if you're never at home to cook from scratch?

I'm never at home long enough to batch cook even at weekends and its honestly my idea of hell. (I HATE cooking with a passion)

I feel the same, @RedPony1 about batch cooking. I'd rather stick pins in myself. Also I hate reheating things- ok for leftovers for lunch the next day but not for the main meals I'm eating.

I do like cooking though but only because I really like eating good food. I'd suggest learning lots of quick easy recipes.

Just had two scrambled eggs and some seeded toast for breakfast. Still not amazing but hopefully will keep me full for longer. Making a conscious effort to drink more water too.

We have gousto meals in the evening which maybe aren't the healthiest or low calorie but they are fairly balanced. I think the first step is ditching the snacks and then trying to think about healthier meal choices. I really have to stay strong during those snacky cravings and not give in.

It’s really not easy at all @redpony1
there is always eating whole foods. Like chicken in oven along with veg and a bit of butter for seasoning. The veg can be bought pre chopped up so just goes in to pan. But it’s true I do quickly run out of ideas when cooking from scratch. It takes a lot of effort

Really quick meals.

We have omelette and salad, meatballs with pasta and garlic bread can take 10 minutes with an airfryer. If I am really pushed I will buy diced chicken from the supermarket with a pre-chopped bag of veg, a sauce and a bag of
noodles.

This week is horrendously busy so I have bought some calorie controlled microwave pasta meals from Marks and Spencer.

Cut out ultra processed food, sugar, white carbs. Plan every single meal and snack, and only buy what you need.

I found Noom really helpful. They have a weight loss graph that shows when you should reach your goal, which was really motivating. I’ve lost 3stone twice in 3-6 months after each DC (I was breastfeeding, which helps!).

@RedPony1 batch cooking doesn't have to take long or be a faff. I made a vegan bolognese recently - 4 portions so ate one that night, one for next day and froze other 2. It honestly took well under half an hour to throw some veggie mince, stock and veg in one pan and stir occasionally. Incredibly easy, a 9 year old probably could've done it. I managed to do it with my toddler causing chaos in the background. It doesn't have to be long or complicated.