kayant's Journal, 13 Aug 21

I've been there (big hug). You definitely are in a safe space, after all most of us didn't end up overweight but with a completely healthy relationship with food to begin with. Honestly my best advice is to make sure you are eating enough during your meals (not trying to severely restrict), then ending up hungry, and then binging. And then the cycle repeats itself. Binging is primarily an emotional response, so your mental health is most important as well. If you can eat enough on a non-processed, nutritionally dense meal (and I find that lowering my sugar and carb intake helps too, because these trigger insulin responses that drive your hunger hormones), then you will be half way there. It might be best to also seek out emotional support for whatever is driving the emotional need to comfort eat ❤️ good luck, and it's ok to remember that every day is an opportunity to do better, even if you fell the day before. Also, the choice to "change" starts right after the "fall", you don't have to wait for tomorrow, Monday, first of the month, you can decide now, and be kind to yourself ❤️ 

I found that when I was following a "strict diet" and I was restricting too many things, I would go on these binge sprees. Eventually a small binge turns into a day binge, then a week then a month binge... So at the moment I do not restrict any food groups. Obviously I still try my best to make healthier choices and I do watch my calorie intake. But in the last 4 weeks I have not binged once. Because I do not feel deprived of anything. Anyway that is just from my experience🤗 

I do agree with Trish - you need to actually eat enough to make sure you are full, so you don't end up hungry and binging. Cutting certain food groups is definitely not for everyone, also just my experience (in my before comment), but I have insulin resistance which is not everyone's problem ❤️ I think if I was in your position I would start by seeking out emotional support (and hey FS is a great platform for that), then focus on eating good, healthy, filling, nutritionally dense meals, and once you are settled in that, and find your balance, then you can focus on weight loss if that is your aim ❤️ 

thank you guys means a lot !!!  

Trish and WA87 are right. I was once there. I would have a perfect day of “diet meals”… which were mainly protein as i was trying to follow Keto. Then i would get up at 11pm hungry… head straight for the fridge and go ahead and have 4 slices of white break with polony, cheese, mayonnaise and coke. I then started eating things in moderation. Started off having 1 slice of bread instead of two. Cutting off carbs one meal at a time. Then eventually my body got used to not eating refined carbs. So i would say give yourself time to get used to a routine. Baby steps. 

another good tip besides from Trish and WA is to simply not buy the foods. I skip whole isles when I go shopping because honestly it's there I will eat it, and probably all of it. even on mega healthy meals, I often way over portion when I get to dinner because I'm starving after the calorie appropriate portions for breakfast and lunch. its a long journey to health, not a quick one..... 

Such amazing advice from everyone. I know for me stay away from the middle isles while shopping. Don't have anything in the house I can't eat, but if you are with your family. I freeze 90% chocolate in pieces just in case, they have something sweet and I want some too. I try eat slowly and saviour. I always used to laugh at myself, if I eat the first piece fast it doesn't count. I've learnt to slow it down, food can't make you feel bad, it just an inanimate object. It's our attachment to it emotionally. So give yourself a break and just take small steps. And keep on starting over and over again.  

Wow some amazing advise from everyone and I have to agree. Don't look at it as a diet. that's the first mistake I made. look at it as a lifestyle change. I definitely have to agree that you should not restrict yourself too much. but make better food choices. start with baby steps. otherwise u will feel overwhelmed and thats when I start binging. I eat 5 to 6 meals daily and I started losing weight slowly. A tip.my friends and myself use is drinking 1 to 2 glasses of water ad soon as I wake up. it Kickstart your metabolism. I try and stay away from processed foods as much as possible. its better to have smaller regular meals as it will keep you fuller for longer. I am also diabetic and I have to watch what I eat. I try to eat lots of cooked veggies that keeps me fuller for longer like squash and butternut. so if I have a protein like chicken, I eat lots of veggies and I love avo as it filles me and have natural oils. This is from my experience. good luck 👍 💓