I managed to wire myself with a trigger to answer my inner dialogue of “I can’t …” with “Well what CAN you do?”

In case of the escalating snacking, I realised that I can’t just switch them out with something healthy. But I CAN make a plate of raw carrots, apple slices, cucumbers etc. and set it up at my desk. Surprisingly, that was already one big leap forward. Even my sloth mind - especially my sloth mind - would rather chew on a carrot right now than get a chocolate bar from the kitchen. Beat it with its own weapons.

Ready to eat quick food that is relatively healthy. Bananas, carrots, celery, rice cakes, chewing gum, water. Short circuit the junk snacks with fruits and veggies that are more easily accessed or at least as easy. I also had premade meals delivered. Make it to where it’s a hassle to get access to unhealthy food. Hard to go through the trouble to get the junk food when the healthy stuff is readily available.

Pre-measure your snacks into a reasonable portion size. Go ahead and refill the container if you want more. It gets tedious pretty quickly which stops you from eating, and helps you realize just how much you’ve had so the disgust kicks in and you realize what you’re doing to yourself.

i have only just now considered that my adhd could be contributing to my binge/restrict eating disorder…wow

that aside, it has been a long time since ive had an binge episode and my greatest tips are:

HYDRATION!!! – NOT JUST DRINKING WATER, EAT IT TOO! i find it hard to chug a lot of watwr in a day, so i make sure to eat veggies and fruits and other drinks that have a lot of water in them, wet food satiates in ways dry foods cant

change the order in which you eat certain foods…if you can, during meals, eat greens and veggies first then short chain sugary stuff like fruit, and carbs, then long chain protein…you might find it slows down your eating and fills you up quicker, as well as its main bonus: improving digestion and regulating fat storage

during movies or sitting to wait, busy your hands with something like folding laundry, knitting, a fidget tool, SUDOKU, clip your nails, etc. get creative, planning ahead of time what you might fill your attention with besides a snack

but to be real, the best thing that has helped me from overeating is not to shame myself when it happens, to be kind with my habits and behaviors, not become dogmatic about rules or shoulds/shouldnts and let myself go toward what im allured to more often than not

sometimes our inattentiveness is due to shame and not actual boredom, we are ashamed to be still, to relax, and be content, so sit with your feelings and see if that is true at all for you, then you might be able to implement some things that would communicate to yourself that relaxing is okay in this situation, like soaking your feet while you watch tv, get a handheld massager to use on your legs and arms and body or one of those ones you can set on your seat and back to massage you while you watch, or any other relaxing thing you can think of…

hope this helps someone ♡

looks down

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badly?

Grab a no or low calorie drink to sip on instead. Water, flavored water, or something carbonated. Plan snacks like carrots or celery, pickles, or seeds or nuts or grapes etc. And yeah, gum, mints, suckers or cigarettes.

Try telling yourself things you can have instead of things you can’t. Then keep those things in arms reach. And try to always start with water. I even drink water with a splash of vinegar and salt bc the salt sparks your dopamine. But of course be wary of overindulging in salt.

As for meals have something that signals the end of the meal for you. Some people wait to drink until they’re done eating. Smokers light a cigarette. Maybe a hard candy or gum so you know you’ve completed the meal at least for you?

Through the almighty power of amphetamines I no longer require quaint human things like food. Also does anyone know why I feel dizy and shakey?

Joking aside, before I was medicated the only things I found that worked to prevent snacking were strict keto or strict intermittent fasting. The keto worked much better but it’s miserable and hard to keep up for the first few weeks before your body kicks into ketosis. Once I was in ketosis though it was a breeze.

Outside of those something that helped was just keeping healthy snacks around. I’d still snack all the time but I would just wind up eating a ton of of grapes or dried fruit instead of a whole bag of chips. I still have several bags of dried fruits in my cubbord and a bag in my van.

Intermittent fasting, 16 hours of fasting, 8 hours eating period. It simplifies the problem to “am I allowed to eat right now or not”.

I drink alcohol instead.

I am not a good role model.

by being poor and not able to afford a lot of food

Overeating has been my thing. I’ve done two main things. First, exercise. Exercise has been so helpful. I like to exercise in twenty minutes bouts and so do two session. I’ve known this about myself for a while and couldn’t do it. Two things helped. First, doing something at home. And second, taking creatine. Exercise has been difficult because of not having enough energy and creatine has been helpful at a low dose.

The other things that have helped is taking a digestive with my meal. I always felt tired after a meal, but the supplement helped. Finally, ending the day with psyllium. It just topped me off so I wouldn’t eat at night.

So far it’s been good. Let’s see how the next few weeks go.

Get some multigrain snack (like a bun not chips) or an apple. You eat less after.

A low-sugar (Monster, Nightwatch) energy drink can be a temorary substitute. Zero-sugar just get me more munchies(?) long-term.

What i noticed:

• less pasta/potato in my diet: less appetite for snacks
• two meals over the day is better than 3, as long as they are not too far apart, or else you can’t trick your wish for a snack with “i’ll cook in a hour anyway”.

Don’t shop hungry and make sure you only have healthy food in the house. Celery and hummus work for me.

Somebody once recommended pumpkin seeds as a snack to me. Not because they are especially healthy or something like that, but because they are really annoying to peel. Yes, I could eat them unpeeled, but the entire point of the idea is to make the snacking just a bit less rewarding. I tried it. Worked for maybe a week or so before I stopped. But it had a much more interesting long term effect: it got me used to unsalted nuts as viable snacks. Of course I immediately fell back into my old habits after the pumpkin seed experiment, but from then on I made sure to always buy a pack or two of unsalted nuts or seeds or dried fruits together with my other snacks. And at some point I managed to figure out the one rule that worked for me, and had the biggest impact long term: only buy new snacks once I’ve fully run out of old ones. And maan, that bag of wallnuts/peanuts/pumpkin seeds/dried apples could last for a long time. In turn I also started snacking on stuff that I didn’t really consider a snack before. Like, I’m bored, and the only snack in my cupboard is a bag of wall nuts - so I’d make myself a cucumber salad instead (which is just cucumber and soy sauce. Maybe some olive oil if I’m feeling fancy) . I didn’t really stop snacking. And the amount I am eating hasn’t really gone down either. But what I’m eating has become a lot less fatty and sugary in general. It took me about five years of very slowly changing the ratio of sweet snacks to healthy snacks, and by now I basically never have more than one single pack of cookies, chips or chocolate at home (which is gone within a day, but it’ll take about a week before I buy another one). At social events I find myself constantly eating whatever is on the table. But all in all, my weight is very slowly, but consistently, going down, and I am feeling better about myself in general.

Tldr: buy a bag of unpeeled pumpkin seeds, and force yourself to peel each one of them before eating it. See where the journey takes you.

Being too poor for food.