Before it's too late

CaliforniaDream

A little info.
I'm female, almost 29 years old. I'm 5'5" and weigh 200lbs. I work out moderately and I'm about to begin training for a marathon. I've been doing the Insanity workout and really like it so plan to continue this mixed with running.

My diet is horrendous. I know what I should be eating. I know what's good, what's bad and I've educated myself about proteins, fats, nutrients, sugars etc.

I can plan the perfect 'diet' for myself and for someone else.
But I cannot stick to healthy eating. I'm constantly sabotaging myself. I don't know what it is that causes me to pig out and feel I need to eat junk food.

I can eat a great dinner and be full but not feel satisfied until I have chocolate or something. How do I learn to listen to what my body needs rather than giving in to my cravings? I'm hating myself more and more every day and I'm fearing that I could be sending myself to an early grave. I wonder how close I am to having a heart attack. I got bloods done in March and nothing was abnormally low or high. My triglycerides could be lower but that's about it. They weren't insanely high.

So I'm begging for some help. How do people stop the seemingly endless cycle of junk food? What am I missing? Is it simply willpower and I'm just being useless?

Thanks for listening.

Alf Veedersane

It sounds like you need to go to a cognitive behavioural therapist.

Duck's hoop

Alf Veedersane wrote: »

It sounds like you need to go to a cognitive behavioural therapist.

Or maybe just a bit more willpower and cutting yourself some slack.

Hating yourself because you eat chocolate may well lead to you eating more and so on.

The chocolate after a meal thing is about satiety and common enough. Try some dark chocolate, in small doses after a meal on a workout day. You deserve it.

I like it in the morning theses days. After my eggs.


Other 'junk' food, crisps etc, just don't have around the house and walk by them in supermarket.

Also, there's room for a little 'junk' in everybody's life.

Alf Veedersane

Duck's hoop wrote: »

Or maybe just a bit more willpower and cutting yourself some slack.

Hating yourself because you eat chocolate may well lead to you eating more and so on.

The chocolate after a meal thing is about satiety and common enough. Try some dark chocolate, in small doses after a meal on a workout day. You deserve it.

I like it in the morning theses days. After my eggs.


Other 'junk' food, crisps etc, just don't have around the house and walk by them in supermarket.

Also, there's room for a little 'junk' in everybody's life.

I don't disagree with anything you've said but if the OP has had this bad relationship with food for a long time, it won't be that easy for them to re-establish that better relationship with food and they might need someone to help them with that.

Oryx

Would you post up your 'perfect' diet, and your 'honest' one?

It does sound theres some emotional stuff going on with you, and it might be no harm getting help with that. Not necessarily CBT but someone who can help you readjust your relationship with food.

But on the simplest level don't have junk food in the house. Eat healthy substitutes when you get cravings. I would disagree with the comment about eating dark chocolate as you 'deserve' it. Not at this point anyway. Thats the slippery slope back into junk that you've already been on.

cmyk

CaliforniaDream wrote: »

A little info.
I'm female, almost 29 years old. I'm 5'5" and weigh 200lbs. I work out moderately and I'm about to begin training for a marathon. I've been doing the Insanity workout and really like it so plan to continue this mixed with running.

Great stuff, build things up slowly, set yourself achievable goals along that journey. I have no idea where you're starting point is, a marathon for most is a long term goal, there is absolutely nothing wrong with that, but set yourself some other short term goals you can tick off along the way.

CaliforniaDream wrote: »

My diet is horrendous. I know what I should be eating. I know what's good, what's bad and I've educated myself about proteins, fats, nutrients, sugars etc.

That's a good start, I believe educating yourself is important. The vast majority of people have a good idea what the better options are.

CaliforniaDream wrote: »

I can plan the perfect 'diet' for myself and for someone else.
But I cannot stick to healthy eating. I'm constantly sabotaging myself. I don't know what it is that causes me to pig out and feel I need to eat junk food.

Are you setting goals for yourself with regard to nutrition? As with exercise that can be a great motivator.

CaliforniaDream wrote: »

I can eat a great dinner and be full but not feel satisfied until I have chocolate or something. How do I learn to listen to what my body needs rather than giving in to my cravings? I'm hating myself more and more every day and I'm fearing that I could be sending myself to an early grave. I wonder how close I am to having a heart attack. I got bloods done in March and nothing was abnormally low or high. My triglycerides could be lower but that's about it. They weren't insanely high.

So I'm begging for some help. How do people stop the seemingly endless cycle of junk food? What am I missing? Is it simply willpower and I'm just being useless?

Thanks for listening.

Changing too much at one time can be massively overwhelming depending on your starting point. Why not aim to change one meal during the day first? Shoot for a good protein filled breakfast and see how it sets you up for the rest of the day? There's no escaping will power unfortunately, it plays a massive role, and it will be required to break your current cycle, but it doesn't have to be 6 meals of chicken and broccoli.

JJayoo

How about you stop buying sh1t food in the first place. Don't bring temptation into your home.

hypersonic

shop only in the fruit & veg shop and butchers if you can do that your about 75% sorted. supermarkets are designed to make you buy sh*t you neither need nor want. they are very good at what they do!

CaliforniaDream

I just wanted to let everyone know, I have read the replies. I don't have time right now to answer everything but I will.
Appreciate the response.

CaliforniaDream

Ok, so to clear some things up.
While it may sound like I hate myself, in reality, it's my weight I hate. I'm ok with my body per se.
I have a good hourglass figure, I have shapely legs with little cellulite and good muscle tone. I'm happy enough with myself (who wouldn't like to change a few things?) but it's my lack of willpower or motivation that's killing me.

Regarding food in the house. That's not the issue. There's a lot more good food than junk food in the house. But where I live, everything is open 24hrs and it's a fast food culture (US). I'm only a 5min walk to a 24hr supermarket so if I get a craving for chocolate I'll just walk there.

I'm pretty good for the most part doing my shopping. There's no dedicated butchers or fruit and veg shops here so that's not an option. But as I said, doing my shopping in the supermarket I'm usually ok. Sometimes I'll pick up some food I shouldn't but mostly I can get what I need for dinner only.
As I said, it's when I get home in the evenings that I crave sugars.
I'm by myself most evenings which I know contributes to my snacking. When my boyfriend is here with me I'd snack less as I'm conscious of what I eat when other people are around.

My idea of a perfect diet (for me, I understand it may still need work) would be:
Breakfast -
1. Egg white omelette with spinach, mushrooms, scallions, tomato, avocado. Slice of wholegrain toast with real butter.
2. Eggs baked in avocado topped with chives.

Lunch -
1. Chicken salad - chicken, lettuce, tomato, scallion, red onion, boiled egg, cucumber, avocado. No dressing.
2. Homemade vegetable soup with wholegrain bread, 1 or 2 slices, butter.

Dinner -
1. Grilled tuna steak (cajun seasoning) with mixed veg and quinoa.
2. Homemade chicken curry with veg and quinoa.
3. Angel hair pasta with bbq chicken (lemon pepper seasoning) and spinach, onion, cherry tomato, feta cheese.

Snacks -
Boiled eggs,
Nuts,
Fruit,
Apple slices and peanut butter (100% peanuts, no salt)

I'd eat some of this regularly and would mix it with the following to get my 'normal' diet:
Thai takeaway
Burger and chips,
Chocolate bars,
Crisps
Starbucks mochas,
Mexican food,
Pizza.

My typical day would be:
Up at 8am.
Tea (milk and 1/2tspn sugar)
One or two cups of coffee and bottles of water until 2pm.
2pm I'd have food. Could be a salad mentioned above, could be a slice of pizza.
2pm-6pm - Maybe a Starbucks, water.
7pm - Dinner. Mixed choices of above. Sometimes a homecooked healthy meal, sometimes takeaway food.
I'd nearly always have chocolate after. Twix/snickers/etc

I'd usually have another cup of tea and if I'm up late I'd probably eat some toast and fruit as well.

As I said, my diet right now is horrendous. I'd appreciate some advice on what I consider to be a great diet for me as I'm always learning.
Also, just a reminder these are only examples.

The funny thing is, I love vegetables and fresh fish, chicken, fruit etc.
My choice of fruit and veg would be:
spinach, avocado, onions, mushrooms, peppers, tomato, berries, squash, courgette, leek, celery, carrots, chilis, grapes - to name a few.
I don't eat a lot of red meat so I'd take an iron supplement daily. I love chicken, tuna, salmon, cod. I don't get a lot of the fish choices I would have had at home.

I just don't know how to listen to what my body actually wants. How do I translate my cravings into the correct nutrients?

Thanks for the replies so far. I do understand it's a slow process. It took me 4 years to gain 60lbs so I know it's not overnight to lose it.

Finally, with my exercise.
I've already completed a half marathon so that's why I'm training for the full. It's on next June so I'll be running consistently the next few months.
I have the Insanity workout and have already completed 1 cycle. I love it as it's got a great variety of exercises that are beneficial.
So I would work out 5/6 days a week consistently. I'd take a few weeks off here and there for people visiting or holidays.
I sweat when I work out. I definitely don't hold back.

Thanks again. Apologies for the long post.

cmyk

CaliforniaDream wrote: »

I'm only a 5min walk to a 24hr supermarket so if I get a craving for chocolate I'll just walk there.

If it's something sweet you crave after your meals then there are better options you can choose to satisfy that, along with getting some good nutrients into your actual meals which will keep you fuller.

CaliforniaDream wrote: »

I suffered silently from bulimia a few years ago and I'm not wanting to get myself back to that again. I'm hoping I can readjust my attitude to food.

As others have said, it mightn't be a fitness forum you need to spend your time. There is no need to suffer in silence with regard eating disorders, there are people that can help, and dealing with your relationship with food might be your best route.

CaliforniaDream wrote: »

My idea of a perfect diet (for me, I understand it may still need work) would be:
Breakfast -
1. Egg white omelette with spinach, mushrooms, scallions, tomato, avocado. Slice of wholegrain toast with real butter.
2. Eggs baked in avocado topped with chives.

Lunch -
1. Chicken salad - chicken, lettuce, tomato, scallion, red onion, boiled egg, cucumber, avocado. No dressing.
2. Homemade vegetable soup with wholegrain bread, 1 or 2 slices, butter.

Dinner -
1. Grilled tuna steak (cajun seasoning) with mixed veg and quinoa.
2. Homemade chicken curry with veg and quinoa.
3. Angel hair pasta with bbq chicken (lemon pepper seasoning) and spinach, onion, cherry tomato, feta cheese.

Snacks -
Boiled eggs,
Nuts,
Fruit,
Apple slices and peanut butter (100% peanuts, no salt)

I'd eat some of this regularly and would mix it with the following to get my 'normal' diet:
Thai takeaway
Burger and chips,
Chocolate bars,
Crisps
Starbucks mochas,
Mexican food,
Pizza.

That looks like a pretty balanced diet to me, ideal...maybe, practical...probably not, unless you have a lot of resources and time to prepare etc. You can simplify it though. Of course it means nothing unless you can consistently apply it to your lifestyle.

CaliforniaDream wrote: »

The funny thing is, I love vegetables and fresh fish, chicken, fruit etc.
My choice of fruit and veg would be:
spinach, avocado, onions, mushrooms, peppers, tomato, berries, squash, courgette, leek, celery, carrots, chilis, grapes - to name a few.
I don't eat a lot of red meat so I'd take an iron supplement daily. I love chicken, tuna, salmon, cod. I don't get a lot of the fish choices I would have had at home.

That's a good list of foods, if you love them you've got to find out what's stopping you eat them?

CaliforniaDream wrote: »

I just don't know how to listen to what my body actually wants. How do I translate my cravings into the correct nutrients?

Your body needs a variety of nutrients, the above list will go a long way to fulfilling those, I'd warrant that if you could get a consistent run with those you're cravings will subside and results will happen along with your training.

CaliforniaDream wrote: »

I've already completed a half marathon so that's why I'm training for the full. It's on next June so I'll be running consistently the next few months.
I have the Insanity workout and have already completed 1 cycle. I love it as it's got a great variety of exercises that are beneficial.
So I would work out 5/6 days a week consistently. I'd take a few weeks off here and there for people visiting or holidays.
I sweat when I work out. I definitely don't hold back.

Excellent, keep this going and try to form a connection in your head that your nutrition should reinforce what you're trying to achieve in your workouts.

Mully_2011

The first suggestion I would make is you start eating your Breakfast a cup of tea is not a breakfast. Doesn't have to anything fancy a bowl of Granola or Fruit and Fibre would do the trick.Your metabolism slows down for the day if you avoid Breakfast.

Stench Blossoms

Mully_2011 wrote: »

The first suggestion I would make is you start eating your Breakfast a cup of tea is not a breakfast. Doesn't have to anything fancy a bowl of Granola or Fruit and Fibre would do the trick.Your metabolism slows down for the day if you avoid Breakfast.

BS.

You don't have to eat breakfast.

Don't eat if you aren't hungry.

CaliforniaDream

I have time to prepare meals so it's not a lot of work for me. I like to spend one day cooking a few things that I can freeze.
Breakfast would be my biggest issue. On days that I work I'm not willing to get up half and hour earlier to prepare something nutritious and filling. I can easily go hours before eating but know it's not ideal.
I've been that way for most of my life.

I do eat a lot of the food I listed quite regularly. I love veg and will include loads when I cook.
I guess my biggest thing is snacking and being lazy when I don't cook.

I need to try harder with my willpower. Easier said than done but I gotta try.

Glitter

Hi there,

Firstly, I'm 32, female, 5'1 and I started losing weight almost two years ago - from at around 220lbs I have lost 61 lbs to date (still have 19lbs to go to my initial goal of 140 but it's still trickling off, albeit slowly).

So it is doable!

Will power is a massive component but it sounds like you might have some quite deep issues with food so seeing someone about that mightn't be the worst idea.

On the practical side, a good tip about breakfast is to stop thinking you have to eat 'breakfast foods' in the morning.
I make big batches of tuna salad in advance and have a portion for brekkie every weekday morning. Protein like tuna will also help with satiety during the day and make you less likely to crave junk for an energy boost.

rubadub

JJayoo wrote: »

How about you stop buying sh1t food in the first place. Don't bring temptation into your home.

+1, I am a sucker for mulitpacks, they are just so cheap compared to normal ones that I can't turn them down.

I have now started freezing things, like donuts, I am going to start freezing bars again too. It means you have to defrost stuff so cannot just scoff it without thinking.