How do I stop emotional eating for good?

[Sunisshining12]

I had a baby 18 months ago. I’ve got 21lbs to lose to be back to my previous weight & have honestly been trying for the past 16 months. Some weeks I will lose 1-2lbs, then I have a stressful week/am tired/can’t be bothered & eat loads of shite all week & put it back on (and evidently plus more). I now weigh 7lbs more than I did 12 months ago. Would like to start thinking about TTC but really need to shift this weight first. I use MFP & have tried different varying calorie deficits. But I find my mood massively affects my attitude towards food. How do I stop this once and for all?

I’m active (run 5k twice per week, walk a couple of miles a day with the pushchair, and usually do 1 x 30 min strength workout pw)

I find that I dread exercise mostly because I’m time poor (but force myself) I’m sure it increases my appetite the next day when I’m a little bit sore/body feeling tired - but not sure if that’s psychological?

I’m wondering if cutting back on exercise would actually be better for me in that technically my appetite shouldn’t be as big the day after? Or would this be crazy? I’m scared to cut back incase I end up piling on even more weight!

I can’t carry on like this. Someone please give me some direction! Thank you

Take up a new hobby and try to plan/food prep meals. When you are stressed tired etc the food will be ready. It takes time and effort but you can do it

Look at Paul Mackenna (I Can Make You Thin). The title is silly but it's not a CC diet. It helps with our ways of eating, so we MUST EAT when we're hungry, BUT we eat\chew slowly , sitting down, not in front of screens really enjoying the food , which of course should be healthy. Don't buy any rubbish , then the temptation is not there!! He helps us accept ourselves too.

I lost 3 stone with it, I still use it to maintain. I've cut right down on sugar\sweeteners which helps of course!!

A book called Food: the good girls drug really helped me

www.amazon.co.uk/Food-Girls-Using-Control-Feelings/dp/0425239039?tag=mumsnetforu03-21

I've been doing 16/8 for about a month and I my appetite has drastically reduced. I have my tea at around 5 - 530 then I don't eat again until 9am. This morning I actually forgot I hadn't had breakfast and I've only just had something. You can have water and black coffee, green tea during fast. I used to eat crap (mostly chocolate!) all day and into the evening as well. Whatever the fasting does its definitely reduced my appetite and its really working for me. I'm currently the lowest weight I've been for almost 10 years, I still have a stone to go though.

@EdwardCullensBiteOnTheSide - that’s interesting. I presume it’s because the fasting lowers your insulin levels so that you don’t have those spikes & lows associated with sugar. Problem I find is fasting actually encourages me to binge eat because I get that hungry during the ‘fast’ that I crash and binge. I can’t imagine what you’re describing of forgetting to eat breakfast as I think about food all the bloody time!

How much weight have you lost with 16:8? Are you CC too? I’ve tried all sorts of things SW, 1200 cals, 16:8, Keto etc. It’s sticking to it for more than a week that’s the problem i have. Trying to find a way to stay on the wagon & basically get a control of myself

Well I completed couch to 5k last week but literally wasn't losing anything during it until I started 16/8. I'm not cc but trying to be sensible (ish). I've just not been having huge portions, but I've been having a larger lunch and smaller tea. I know what you mean about thinking about food, I was like this at first when I started doing the fasting, all I could think about was what I would eat the next day, but then my body must have got used to it. When we've gone out for the day I've still had the odd lunch on the go, usually mcds!

Yes Sunishining We're all different, I found once I was used to doing the Paul Mackenna way of eating that I could do the 16/8 with easily. I like it because I sleep much better when I haven't eaten late.

Dh is in a terrible habit of eating late, and eating a lot of fairly crap food after almost starving in the day. it's so silly. He's about 5 stone heavier than me!

I listen to a podcast by Shari Broder about intuitive eating for weight loss.

I also read anything by Geneen Roth I can get my hands on.

Sunis Maybe you're overdoing the wheat and sugar, they are both addictive as is salty food. If you could snack on plenty of fruit and nuts you'd find yourself getting control of your cravings, don't starve.

I make myself filling smoothies of soaked ground linseeds and almonds with seasonal fruit, they work !

I definitely have a sugar addiction. It’s embarrassing & I hate it.

Would cutting back on exercise & focusing on diet be beneficial?

I’m sick of working out but gaining weight. I know it’s down to my diet. I sometimes wonder if I stopped working out & just diet would this have a better result?

Well I lost a stone just by giving up sugar recently! No added exercise (normal housework and informal pilates type stretches, with a bit of dancing and walking at home every other day!).

it takes some planning, as I said I eat fruit on an empty stomach,( that removes the cravings for biscuits) When I started I made lovely date and ground almond little cakes! dates are verrry sweet , but good for us!!!

We are all different of course but why not give the change in diet a go, it won't hurt. (No CC) My skin and eyes look amazing when I really concentrate !

Oh I forgot to say that I gave up the sugar and sweeteners btw which are more fattening than and unhealthy normal sugar Not for weight loss but because I want to look after my teeth, considering lockdown and no dentists!!!!

@ppeatfruit - well done you! I’m on day 3 of no processed sugar. Wow it’s tough.

How much do you need/have you lost?

Thanks Sun I originally lost 3 stone with the Paul Mackenna way of eating, which I still do but I lost another one when I gave up sugar, so I used to say I didn't want to lose more ,it just happened!!!!

Congrats for managing it so far!!! I find that eating fruit on an empty stomach as I said upthread is helpful with weight and health.

The interesting thing is when your body gets used to eating healthily, your emotions will become calmer too so that the cravings are easier to manage. I find that the 'tiredness' that sometimes gets to you disappears too. Though of course your baby might stop you sleeping properly too! I don't weigh either, that helps the obsession with weight ! I just go by my jeans!

Stop dieting. Address your emotions and associations around food.

Consider OA, CBT, beyond chocolate.

Keep up exercise for the physical and mental health benefits.

That’s amazing! Well done you! Did you find something just ‘clicked’ in your mind?

That’s really reassuring to hear that your emotions got calmer & the tiredness. I really hope that’s the case for me. I’m on day 4 today of no sugar!

@Palavah - what are OA & CBT? I’m going to continue exercise but I think just twice a week for now. I find the pressure of ‘having’ to do it messes with my stress levels which then leads to binging

Sun I suppose I am a calm person anyway! But I study dh and when he's off wheat and booze he calms down considerably, though his strong coffee doesn't help his anxiety!!!

Pav Everyone is different ,as I said upthread, there is no one way of eating or exercise that suits us all, how could there be? Look at us!!
I do know that calorie counting NEVER suited me, I eat for my health, stopping sugar has helped my teeth (oh and my tiredness) a lot. I couldn't go back to it.

I wouldn’t say I’m an emotional eater but I am overweight. I have been doing the 5:2 fast for a while now and am gradually loosing weight at the predicted rate.

I’m still having a treat here and there on my non fast days but am quite disciplined. My appetite as changed and I’m a lot more informed about food choices, nutritional value and calories etc.

You need to get some help and support to come to grips with why you are emotional eating.

Honestly there is no secret, you need to eat better, 80% of your weight loss will be what you eat.
You want to loose weight?
Get rid of all the snacks, sugary treats and 'bad food' in your house and eat well.
Good breakfast, big lunch filled with veg and wholemeal carbs and or protein and a light healthy diner.
IF you must snack do it with nuts/ humous and carrots for example. And keep up your walking. I guarantee that if you do that consistently you will loose weight.
Drink 2L of water a day- essential with weight loss. Obviously no sugary drinks.

I had a baby 6 months ago and eat EVERYTHING during my pregnancy and put on 4stone. I stopped eating crap and had a healthy diet with a light diner and its gone.

Best of luck

@bonjourbonjour - you’ve lost 4 stone in 6 months with a new baby? Wow wow wow. That is almost unbelievable to me. I put on more weight after I had my baby! You must be seriously committed & have a strong mind. Well done, that’s a huge achievement.

What I would say, is I guess you ‘just’ ate healthy & were active. No emotions involved. I 100% understand healthy food, what to eat, when, portions etc. The thing that is causing my weight gain is too much sugar & binge eating on chocolate & cake every single day (it used to be once-twice per week but went through the roof during lockdown). So I guess the secret I’m looking for is the best way to stop this reckless behaviour of binging on sugar. To someone who doesn’t have food/emotional eating issues this post must seem insane.

Doing well today. I keep fantasising about milky buttons, craving white chocolate. But I’ve had an Apple & a some low fat Greek Yoghurt to keep me going until lunch!

Those who cut out the sugar - how long did it take to really stop craving & thinking about it? Days, weeks, months? Just wondering when the ‘worst’ will be over!

[quote Sunisshining12]@bonjourbonjour - you’ve lost 4 stone in 6 months with a new baby? Wow wow wow. That is almost unbelievable to me. I put on more weight after I had my baby! You must be seriously committed & have a strong mind. Well done, that’s a huge achievement.

What I would say, is I guess you ‘just’ ate healthy & were active. No emotions involved. I 100% understand healthy food, what to eat, when, portions etc. The thing that is causing my weight gain is too much sugar & binge eating on chocolate & cake every single day (it used to be once-twice per week but went through the roof during lockdown). So I guess the secret I’m looking for is the best way to stop this reckless behaviour of binging on sugar. To someone who doesn’t have food/emotional eating issues this post must seem insane.

Doing well today. I keep fantasising about milky buttons, craving white chocolate. But I’ve had an Apple & a some low fat Greek Yoghurt to keep me going until lunch!

Those who cut out the sugar - how long did it take to really stop craving & thinking about it? Days, weeks, months? Just wondering when the ‘worst’ will be over![/quote]
Wait not 4 stone in 6 months, I lost a lot with the baby and the birth. Will explain more when home from work ☺️

Well I won't lie! It takes a while BUT I feel soo much better (and look so much better) that it's worth the cravings! As I said make some dates/ground almond little cakes, moisten with lemon juice. Chop the dates small and mash everything up then roll into little shapes, using the ground almonds as flour to roll them on, and put into those small sweet papers/ cup cake papers you can buy . They're raw so keep in the fridge or freeze them.

How are you looking? Are your clothes getting looser? Are you cutttng out alcohol too?

In my experience cutting down sugar/processed carbs and eating more healthily (more fat, protein, veggies, variety and colour) will, after a few weeks, make you much less prone to emotional carb binging.

Processed carbs/sugar are highly addictive. In the past I used to try low fat diets but I craved food/carbs all the time. Now, whilst I'm not aiming to be carb free, I do aim for low carb high fat foods and I can honestly say that my carb cravings are almost eradicated.

I also do 16:8 and it's taught me to cope with 'peckish' and eat when actually hungry. It's actually very empowering to be able to exercise control.

If a meal was ham and chips i would add a couple of eggs, and have fewer chips than normal - at least on my plate to start with. I tell my self that if I finish it and want more chips I can have them - but by the time I've eaten I normally don't want them. If it's a pasta dish I'll have much less pasta, and top with grated cheese, add some soured cream etc. For fajitas I might only have one wrap, but it'll be well filled with the fajita meat/veg as well as guacamole, soured cream, cheese - and by the time I've eaten it I'm full. Lots of little changes.

The other thing I've learnt is to only eat carbs/sugary stuff after you've eaten something else. So a small sweet thing after a filling and nutritious meal rarely leads to cravings for more, but if it's eaten on an empty stomach it can be hard to stop.