I am disgusting and have no willpower. Help me to change, please!

[sendismylife]

I am 5’0” and 10 stone 4. I am now doing a very sedentary job, but am finding it quite stressful and emotional at times. I am working from home and I just keep eating. I need to get a grip, but the TDEE website says I can only have 985 calories per day. Please give me any tips! I would be really grateful. Thank you.

Eating ultra processed food has shown to change your hormones and make you more hungry and less satisfied. Start by focusing on getting rid of processed food and eat fresh unprocessed, or minimally processed, food and then focus on portions and weight loss.
You are NOT disgusting. Your brain is seeking the pleasure hit it gets from the foods you are eating. take a 20 minute walk to help burn the stress off. It will leave you feeling far better than the food that is currently making you miserable!

https://betterme.world/articles/1000-calorie-diet-menu-plan-7-days/

At your height and weight your TDEE is 1500 calories a day or around 10000 a week x

@toooldtobeamum thats maintenance calories, the amount to stay the same weight as now.
You need to reduce by 20% for a weight loss calorie target. You go back up to maintenance calories once you hit target weight.

I am working from home and I just keep eating.

What are your food triggers? What makes you want to eat - is it snacking to take your mind off things, or something else? Perhaps look at those and see whether there's a pattern to it. Changing one very small ingrained habit at a time will help.

985 calories would be very little! Things I’ve found that have helped me in general (sorry, am sure you just want eating tips but I’m giving you the lot just because I’m half asleep!) )
Start my day with a glass of water and an apple. No matter what I eat after that my body seems ready for a healthier day
Whatever I plan on cramming into my mouth because I feel I need it, have half, that includes junk and fizzy drinks
3 slices of bread per day
healthier options for snacking- frozen yoghurt (takes forever to eat!), frozen grapes, cut up apples, rice cakes, crackers and cheese, popcorn, lighter crisps
drink water
Don't eat after 8 (tough for about ten days, Id knit or something to take my mind off and keep my hands busy!)
Fun exercise (a dance session from you tube or go swimming) - but as much to stop myself eating than anything!
Remember that a bad day or morning doesn’t mean you’re done, you’ve still had less than you used to
one cheat day a week
Best of luck op!

Thank you for all the suggestions. I will try to really cut back on the ultra processed foods as a first step and take a lunchtime walk not to a shop. My trigger at the moment seems to be feeling like something is tricky to do. I need a better coping mechanism!

When I gained weight, I realised that I was using food as a stalling device to delay tackling something I didn't want to do. So after lunch, I'd look for something else to eat. The pounds so went on.

You may be in a similar situation. Confronting the jobs head on will probably reduce your stress and empower you to resist the snacks.

I feel for you as I'm finding it incredibly difficult to lose the stone I've gained over the last few months. My issue is that carbs bring such comfort even when I don't otherwise feel that I need comforting!

@SaryMhelley I wasn't sure if the OP wanted to lose weight or maintain. Under 1000 calories a day does seem very restrictive though x

I do need to lose rather a lot. Today I had a small bowl of Shreddies with skimmed milk for breakfast, a banana and a cracker mid morning and am just having 2 slices of bread with the lowest fat Philly for lunch. Tea will be bolognaise with very little pasta. Hoping to avoid falling into the chocolate this afternoon. I have been telling myself to take a deep breath and crack on when things look tough instead of going for a snack.