Hi everyone. I'm having trouble with my mental health so it's hit and miss coming on here. I'm waiting for help but trying to help myself by eating okay and working out. Then I get a blip and completely fall off and screw up with eating. And I've relapsed into binge eating for comfort. Except its onlt instant gratification then I'm miserable again and feel worse cuz I've binged. I want to be accountable so I'm thinking about rejoining My fitness pal. But the last time I was on there I got overly obsessed with counting calories. Restricting a lot which I personally think contributed to developing an eating disorder.
Does anyone have any suggestions. Because I was doing so well from Jan to April. Then mental health suffered and all my hard work of losing a stone and a half. I've put on 9lbs in a month 😭
Thanks x
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Sarahlou2990
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I, too, struggle with disorder eating. I don't count calories. I notice it's typically happen when I'm bored, stressed out, or isolated. It is a way how I feel good or comfort. I am also aware that I need to form newer habits so that food doesn't become the only source for me to rely on when I need an outlet. This is such a struggle as I've been experiencing it for my entire adult life. I've also put on a lot of weight recently.
Perhaps this article will help - Why are you always hungry? Aside from an obvious calorie deficit, one of these reasons might explain it:
list of 6 items
1. Lacking protein: Protein is a key player in managing your appetite. A 2011 study suggests that people with higher protein intake feel fuller and think less about food.
2. Poor sleep: Sleeping well helps your body work properly. This includes leptin production, a hormone linked to feeling full.
3. Dehydration: Feeling thirsty can be confused with feeling hungry.Drink enough water each day and eat water-rich foods like fruits and veggies to stay hydrated.
4. Distracted eating:Not paying attention to what you’re eating and drinking can increase appetite, calorie intake, and weight gain. Practice mindful eating and avoid screen time during meals.
5. Drinking calories: While often nutritious, liquids like smoothies, juices, and meal replacement shakes just don’t make you feel as full as solid foods.
6. Eating too fast: Try taking a few deep breaths between meals, putting your fork down between bites, and chewing longer than you usually do.
This is a lovely supportive reply, with some excellent advice.
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Hi Rise, Thank you for sharing your disordered eating. Yes it happens for me in those times too. I always feel like I'm sabotaging myself. Which is very frustrating.
I don't do much on the evenings lately because I'm just not motivated because I feel low. Which in then turns to eating. And haven't gone many of my hobbies which involve my hands (crochet, painting and playing instruments) which I should probs try and ease back into because they'd really help me stop eating unnecessarily 😅
Thank you for posting that. I believe I do eat enough but have no idea on cals I eat each day. I have tried to get more protein in and it has helped me not feel so hungry and stay fuller for longer. And I do eat quite quickly. So may have to try mindful eating. X
Hi bed-bop, yes I did do quite a bit of crochet. I liked painting too and would really like to get back into that and playing my instruments. I will try and implement keyboard back in this week. I have a full time job nearly been doing it 2 years now but sometimes that is quite stressful and emotionally draining x
I wonder if BEAT would be a good place for you to access specific support for your coping mechanisms for mental health difficulties, Sarahlou2990? beateatingdisorders.org.uk/
Thanks. I have spoke to them before but they said I needed help but because I'm on a waiting list for my mental health they'll only work on one thing at a time. But they did suggest mindful eating which I'll try again x
Hello Sarahlou2990, I a sorry to say I cannot help with any suggestions about binge eating but I can support you as one person to another. I wish you well and hope that you find the correct help that you need, we all need help at times and you are not alone. Please may I send you a warm hug to help you with your day. Take care xx
Hello Sarahlou2990, support is always here, don't beat yourself up, love yourself, we are all individuals and each one of us is special. Take care Sarahlou xxxxx
Hi again. Thank you =) I did have a good weekend. And today I've eaten well and done a workout not too long ago but I csn feel the binge wanting to creep in. But I do feel good so don't want to ruin it. Xx
I would start a diary . Just buy what you are going to eat . If you feel low and want that bar of chocolate etc then - so what . It can be a coping mechanism but walk to the shop to get it then walk round eating it so you get the exercise . After my op I joined the NHS - PARIS scheme . It is for all not just rehab for physical recovery . Ask your GP . It is a gym membership which is seriously discounted but you have a free personal trainer at a local gym .I need distraction , to be kept busy , knowing I have somewhere to go and something to do . Took me courage to get there but I got into a routine . I would address the mental health issues first but I acknowledge that waiting for professional help is a nightmare . I would write down all you wish to discuss before you get to the appointment . A diary may help with patterns . My downfall is evening eating . During the day I am fine . Gyms have classes in the evenings and this helped me as once I got back home I was so motivated by the exercise and I slowly got over the 6pm plus cupboard grazing then stopped buying snacks .
Main thing is that you are talking about it . Don't let it control your life . Try to work around 3 meals a day maybe with the help of MFP for guidance on macros but once I got the ideas I ditched MFP after a month as it was becoming a chore and almost a punishment .
Well done for explaining how you feel . This is so common and you aren't alone. I guess there are many nodding in agreement reading your story .
That's a good idea to keep a good diary. I want to come on here and get the support as well as trying to stay accountable. I used to write it down but I do like the community here so I'll try and engage more in the daily diary.That sounds good. I'll enquire with my gp thanks. That does sound good.
Unfortunately I have been on a waiting list for my mental health for just over 4 years. It's a very long wait and they will only work on one thing at a time. And I have a personality disorder I need help with. But I'm hoping therapy will help in other areas too 🤞🏻
Yeh I'm the same, in the evening. And now I don't do my hobbies as much cuz I'm low I'm eating for the sake of it and for comfort.
I think unfortunately it's controlled my life for so long. I thought I was doing well the last year but a relapse in the eating disorder is really affecting me now.
I've been thinking it may be good to stay away from mfp just incase I spiral on there into obsession 😬
Love your honesty and open approach to this . Could you ask friends to come round , watch a film or even a walk together . It is hard to do this alone .
Thank you. I feel I need to be honest with myself and for getting help and advice I also need to be open and honest.Unfortunately my friends I went to uni with live miles away. My closest friend is 30 miles away. I have work friends but it's not quite the same. I do try and video call my friends several times a week x
I agree with RiseABCD that you should forget counting cakories. Weight gain is mostly regulated by the hormone insulin so to avoid putting on weight concentrate on keeping your insulin levels down by keeping your blood sugar levels down. Blood sugar is raised by eating not only refined sugar but also starch, so avoid easing sugary foods and starchy foods like grain based foods (bread etc) and potatoes. Blood sugar also affects your hunger and sateity hormones so avoiding sugary and starchy foods will help you avoid binge eating.
Also try to keep your systemic inflammation down by avoiding refined seed oils and eating plenty of antioxidant foods like blueberies and wallnuts which make excellent snacks after a gym session, as inflammation affects the nerves which leads to mental problems (the brain is one big bunch of nerves).
I'm leaning away from counting calories. I think it'll just make it worse.My issue is when I went lower carv I felt like complete crap. I was tired all the time, had headaches, was miserable and had so little energy. I did it for 2 weeks and thought I can't do this anymore. So I do eat pasta, rice and potatoes etc. I just don't think I can drastically reduce them as I've lost weight before eating them. I think it's mainly the binging on like you've said sugary things (crisps and sweets mostly). When I've restricted those things before. I wanted them more and couldn't control myself if I had one bag I'd want more. I have tried higher protein which did help me feel full and satiated so maybe I'll try this again. Thank tou for your support x
I cant cope without my carbs, so I just try and make sure 50% of my plate is veg, then without calorie or carb counting it lowers anyway. It feels more positive to add something good than taking away and not being aloud something
Re the rice, pasta etc I swapped to whole grain rice, wholemeal pasta and sweet potatoes, little changes but, better for our bodies and to help with feeling full etc being veggie makes things different. I also eat lots of salad stuff which I think helps. Chai pudding (packed with protein) is a good substitute for less healthy choices and you can add fruit etc to sweeten it. It can feel hard to get back on track but, coming back here, going back on the DD and trying to up your protein sounds like you are already starting the journey. Good luck 👍
I've swapped my pasta a little while back, I could try again with the rice but I didn't quite like the taste but it was a few years ago I tried it. Tastes might have changed =)Thank you for your support x
Throw loads of flavours into anything brown . So mushrooms , garlic , onions , any tomatoes tinned or fresh plus herbs - oregano is strong , cumin , turmeric, paprika, chilli . This then is a complete meal . I acknowledge brown anything .,, hmm let’s not inc anything with cocoa in it is usually quite bland . I find disguise or drowning in strong flavours helps you get used to it .
I've got an app called happy feed. Each day I write 3 positive things about my diet, even if they are really small things. I find having a more positive mindset is helping, and really stopped my binge eating. Its not easy, so be kind to yourself
Hello SarahLou, I am sorry to hear you have been struggling. There are some old friends at DD that would glad to see you if you think a bit of planning, support and chat might help. Hugs Jan x
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Training hard but struggling with my diet! 
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