Vicious circle

[Abbygabby87]

I hate being fat but I can't stop eating.

It's a vicious circle I'm stuck in. Then I berate myself the next day for eating too much.

Every day I wake up and I try to restrict my calories. Then I cave and eat something which I see as "bad". Which at the moment is bread, pasta , anthing carb heavy. If I eat bread I am angry at myself.

Then the next day I try again and I fail again.

I hate being fat its so embarrassing and it's also hard on my body. I get out of breath walking these days.

I want to try to change my thinking. As what I'm doing is not working. And I'm just shaming myself every day.

Anyone who lost weight, how did you do it please?

I calorie counted. Every thing I put into my mouth. I didn’t cheat. Not on my birthday or Christmas. I started at 13.1 stone in August 2023. And in a few days I will hit my target goal of 9 stone.

I found u have to be in the right head space or it doesn’t work. Also. Don’t take out everything u love. There are tons of breads out there that are fairly low in calories. Many nice things that are actually low calorie to try.

Your trigger foods are obviously refined carbs like bread. Instead of forcing yourself to eat low calories, can you try to eat more protein first thing in the morning and focus on protein/fruit/vegetables first? Feeling bad for failing is not going to help, try to change your mindset of what you should eat.

I hate to say it, but Monjaro or one of the other weight-loss injectables would remove this problem entirely. You may well not fancy the bread anymore. If you start eating it, you are physically unable to over eat.
I lost 70 lbs. I've been off the injections for about six months now and, because the using the injections taught me a different way of eating, I haven't gained any weight back. It got rid of my binge eating and my "eating this so might as well eat the whole house..." entirely.
And I had no side effects.
Worth considering.

There isn’t any thing such as bad food so don’t lose a whole day of food eating over a slice or two of bread
there is food you shouldn’t eat too often
and it may well help to avoid - cold turkey - on refined carbs - but treat it as cold turkey - have sone time when you can just focus on that without having to do lots of other things

Calorie counting. Losing about a stone a month by cutting 600 cals a day.

Calculate TDEE.
Count calories strictly.
Weigh daily for accountability.
Post online for support.
Eat a high volume of stuff so I feel full - lots of fibre rich veg, apples, herbal teas, coffees to kill appetite.

Mounjaro

Ioh to answer your question - i built an allowance for crisps every day

I just wanted to be slimmer and fitter then I wanted the bread

Actually bread is the only thing I no longer buy, cos I will cave and demolish a loaf. I buy a packet of wholemeal pitta ( yes I know its bread) as its a lot less appealing then a loaf of white crusty so now I rarely eat it

Switching pasta to wholemeal, adding veg to it, using beans, lentils, couscous as plate fillers . Making sure I get the protein in ( Im still struggling with that ) , planning meals , eating until Im full rather then picking at dinner then making a crisp sandwich later on, making a third of the plate ( at least ) veg . Every meal is eaten from a plate, a sandwich is an open sandwich ( on German rye - very dense and filling ) , piled high with veg and protein and eaten with a knife and fork I know Ive eaten, all too easy to snaffle a sandwich whilst on the sofa doom scrolling and then be hungry again 30 mins later

Don't count calories, other then bread I deny myself nothing , lost two stone and have kept it off two years

Oh and I now move - walk a couple of miles a day - more at weekends, and now cycling again. Walking is at a good pace, like puffing but still able to talk, not just a stroll That's every day, unless the weather is absolutely horrendous or the roads are covered in ice , rain or snow Im out there

I am only being successful in actually sticking to a diet and loosing weight for the first tike now because of a change in mentality. I've spent my entire adult life trying and quickly failing diets to try and loose wight to look better. Last year scans picked up problems which was really scary. After specialists/more scans and many blood tests the damage I've done to my organs is from eating so much processed crap and being overweight. My doctor was very honest that quite literally I HAVE to reverse this and I'm very lucky i hopefuly van reverse the damage since then I actually find it easy to eat healthy and exercise much more there is no option ans I wish I had considered my health as a motivation 20 years ago. Maybe the health consequences of what you eat daily could motivate you?

Hi , I've lost nearly 30 pounds with Intermittent fasting and I have not cut anything out of my diet , why don't you try that ? That way u can eat what u want and lose weight