Help! Cant stop eating

[Hectorsmum2]

hi. I have lost 9 stone over the past three years fasting twice a week but I did a longer fast 36 hours a month or so ago and this seemed to trigger me over eating and binging. I cant seem to stop. Any advice welcome re how to manage this so I dont pile all the weight I have lost back on again.

[BridgeGirl Administrator 2 stone]

You have done so well, so don't get into a panic, take a deep breath and plan your next steps.

Start from here and now, and plan your meals for today. Look in the cupboards and the fridge and do an outline plan for the next few days. Do you need to do any shopping or have you got enough in? Remember, food is about nutrition; you need balance and variety.

I see you're on the Thyroid UK forum: is your thyroid condition optimally managed?

I'd also say (as for all of us) learn from the past: that 36 hour fast didn't do you any good, did it? Maybe it works for some, but it wasn't right for you so remind yourself if you think of going down that route again.

All the best

[Hectorsmum2 Visitor in reply to BridgeGirl]

Thank you. I have decided to stop fasting althogether for now. it seems worse after a day of fasting. I will make a plan as you suggest. Shopping arrives today. I eat well, no sugar or processed food.

[BridgeGirl Administrator 2 stone in reply to Hectorsmum2]

When I moved to a low carb way of eating, I discovered I wasn't hungry in the morning so I don't eat until later, but I definitely don't think of it as fasting, just eating when hungry rather than because it's some arbitrary mealtime.

I'm sure you'll soon settle back into a healthy pattern

[Hectorsmum2 Visitor in reply to BridgeGirl]

Thank you. I now have a plan. 3 moderate meals a day, planned before breakfast. No refined sugar, Fruit allowed as snacks. If I deviate from the plan or want to deviate I must say two units of prayer.( I think that will help me gather myself and put myself back on track. All was good after breakfast yesterday and all seems well today. thank you again for your help.

[Frenchfields 2024 January]

Some great suggestions -I would just add make sure what you’re eating is satisfying, full fat versions of foods like yogurts, and snacks of nuts for example. But after 3 years and an amazing life changing weightloss you probably know all that already.

[Hectorsmum2 Visitor in reply to Frenchfields]

Thank you. I don't eat anything that says low fat on it or diet.

[Patsy52 Restart Oct 2024 in reply to Hectorsmum2]

I’m sorry to jump on your post, but why don’t you eat anything that says low fat or diet?

This is new to me as the diet I’ve done before is all about fat free and diet.

[Grigid Moderator 4 stone in reply to Patsy52]

Hello Patsy52, and welcome to the Weight Loss Support forum.

Members here follow a number of different weight loss strategies, including low carb, healthy fat for example which has been shown to assist in reversing diabetes or pre diabetes.

Others prefer to avoid ultra processed foods.

Often other ingredients are added to fat free/low fat meals by manufacturers to make them more palatable, such as sugar salt, thickeners and flour which add calories.

If you’re on your own weight loss journey, let us know and we can provide links to the different groups in the forum.

Best wishes 😊

[Patsy52 Restart Oct 2024 in reply to Grigid]

Hi,

I usually follow slimming world, but honestly just yo-yo.

Myself and my husband are trying now for the umpteenth time. We both have 3 stone ish to loose.

I would absolutely be grateful for any recommendations to support on the forum.

I have also reached out to our GP service and have a specific appointment next week (something I’ve never done before)

Patsy

[Eryl Visitor in reply to Patsy52]

Slimming world is unscientific, If anyone looses weight it's luck or starvation which is unsustainable. Any commercial slimming program has an incentive not to solve the problem or they'd loose all their customers.

Blood sugar affects the hunger and sateity hormones so without addressing blood sugar you won't solve over eating. Fructose also drives hunger and it makes up 50% of table sugar and around 55% of fruit sugar therefore you should avoid table sugar completely and avoid oversweet commercial varieties of fruit like seedless grapes an oversweet apples (best to stick to berries). Blood sugar causes insulin to rise which drives fat building and starch is just a bundle of loosely bonded glucose molecules which raises blood sugar so contributes to weight gainso you need to restrict or cut out starchy foods like bread cakes, biscuits, pasta, rice and potatoes.

[Patsy52 Restart Oct 2024 in reply to Eryl]

I use sweetners not table sugar

I eat fat free if it’s an option

Portion sizes are not big but a meal always includes carbs.

But it’s the snacking that’s the problem!

But it hasn’t worked or I wouldn’t be yo-yoing. We follow it for a couple of months and then I just loose the plot!

[Eryl Visitor in reply to Patsy52]

Carbs all metabolize into glucose or fructose so although you are using sweeteners by eating carbs you are eating stuff which turn into sugar in your digestive system. You need to replace your energy source with healthy fat instead of carbs. Low fat is an out of date, unscientific idea from the 1970s which has long since been debunked.

[Grigid Moderator 4 stone in reply to Patsy52]

Hi Patsy52

Good luck with the GP appointment.

We’re a very supportive forum and hopefully you’ll find a way forward for each of you. We’re all different, and that’s what’s great about it here too, there are lots of things to try .

I’ve posted the link to all the groups below. You might find the Daily Diary particularly useful as this is where we post our plans and our menus for the day.

The Weigh In helps people keep track of how they’re doing, and is very supportive.

There are also regular challenges, recipes and even a book group!

Have a look and if there are any questions just ask. Otherwise just join in 😊

Good luck and see you around on the forum

healthunlocked.com/weight-l...

[Patsy52 Restart Oct 2024 in reply to Grigid]

Can I just ask if there is an app for the site or is it just browser access?

[Grigid Moderator 4 stone in reply to Patsy52]

Hi Patsy52, it's just the website.

There is an NHS Weight Loss Plan app that some members use, especially as a kick start to weight loss. It's a 12 week diet and weight loss plan. I used it to start my journey and go back to it now and then. I've found it works well alongside the support of the forum.

[Patsy52 Restart Oct 2024 in reply to Grigid]

thank you, I will certainly have a look at it. 😃

[Hectorsmum2 Visitor in reply to Patsy52]

fat free leaves people ever so hungry and unsatisfied. Most fats are good for you, olive oil, butter, full fat milk, full of vitamins and omega 3s. Weight loss might be slower( maybe) but it is sustainable long term.

[Patsy52 Restart Oct 2024 in reply to Hectorsmum2]

A totally different way of thinking then. On the diet I have followed on and off for years it was all about fat free. Having said that I’ve yo-yoed for years so something has to change.

It’s knowing what to change too

[Hectorsmum2 Visitor in reply to Patsy52]

You would probably do well to just start by cutting out refined sugar. After about a week to 10 days you stop craving it. I dont ever think about biscuits or cake these days, doesnt cross my mind. Sugar is addictive and leads to lots of overeating and food cravings.

[ToneUp Visitor]

Hello Hectorsmum2, I totally understand you because I myself seemingly want to eat all day long when I stay at home on some days. When that happens, I allow myself to indulge a little bit. Fortunately, it usually goes 1 to 3 days as a max, then I'll be able to come back on the right track.

Most of my diet is made of veggies, nuts, avocados and fruit while I do exercise regularly. But, it just happens. My assumption is it happens when my diet might be lack of protein and fat, or lack of varieties so that I eat to meet my either biological or psychological needs. Also, I would get it when I crave for some food or dish (usually it's high carb food) to avoid binging eating later on. Just my bit input hope it helps.

[moreless Administrator 7 stone in reply to ToneUp]

Hi and welcome, ToneUp

Thanks for stepping in to support another member.

You haven't said whether you're on a weight loss journey yourself, but let me know if you are and I'll give you more information about our forum

[Hectorsmum2 Visitor in reply to ToneUp]

Thanks tone up. Feels like I am back on track now, having made some changes. I am going to stop weighing every day as well, trust the process and weigh monthly.