To all of those who have judged, I'd like you to try something tomorrow.
With your morning alarm, label it "think about all the food you ate yesterday, and how bad that was", no matter if you had a "good" or "bad" day.
After about five minutes of that, you can get out of bed and go downstairs and make your favourite coffee. But wait, you were naughty yesterday so you have the red milk and ignore what you want, and you take something pitiful like a handful of strawberries for breakfast.
But you feel shamed for eating them because there's no way fat people like fruit, right? So then you feel the nagging shame and guilt all morning, you're starving because you've had next to nothing to eat, but you can't eat more yet because you've got to be good today!!!
It gets to lunch and you're ravenous, so you eat your wrap (only 350 calories mind!! We have to be careful), and you're still hungry, so you go for a walk to stop yourself feeling like that. But when you get back you're still starving so you have a coffee, but they only have green milk not red, so you feel guilty for that choice.
"May as well lump a sugar in there".
And oh, there's treats because it's someone's birthday and "well, a skinny person can have a treat every now and again", but one treat turns to two because you're restricting yourself and that leads into the binge-restrict cycle.
So you go on your calorie counting app and see you've suddenly jumped from 500 calories to 1000, so you're obviously a failure! You were meant to be good and you've fucked it up! And there's no way you're having dinner for 200 calories, so have another treat, go on, be nice to yourself.
Then you get home and have dinner and you feel so ashamed, so sickened and disgusted you can't bear the thought of going to the gym or out for a walk because you're disgusting, you're horrid and vile and this is why you're fat because why can't you just be normal?
So you get in bed, and tomorrow will be a good day.
But it never is. Because you're constantly surrounded by horrible thoughts and thinking, you can't stop thinking about food and there's always room for a sweet treat, and everyone thinks you're disgusting anyway so you may as well lean into that.
if needed, set alarms to think about food every five minutes
That's why it's not as simple as just eating less and moving more. Society has conditioned us to hate our very beings, and to associate our eating habits with whether we're good or bad people. It's never that easy.