I just started restrictive eating again after gaining weight on my antidepressants- things that helped me get started
starting slow:
-> cut out snacks, then breakfast, then lunch - then reduced supper to 700, down to 500cal
-> started with weight training (before i started dieting), added in 30min walks a few times a week and built up to 60mins a day and weight training 3x a week
figured out how to control cravings:
-> when i feel i need to eat, i tell myself to drink a cup of green tea, and if im still hungry ill have something small
-> im a chip girly and i love the taste, so i bought crispy minis in my favourite flavours (7cal / chip) and i eat a couple every day
-> for sweets, keep small chocolates, or i make my coffee sweet with zero cal coffee syrup, which keeps me satisfied all day
-> for fried foods, I just be careful with what I eat. for chicken fingers, i eat chicken breast instead - for fries, i eat other carbs (the low cal salty snacks help too)
-> if you don’t control your cravings, they will control you
figured out my triggering times and adjusted:
-> i start feeling hungry around 2-3, so that’s when i go on my daily walk (im lucky to be able to do this) it keeps me out of the house and away from food until supper
-> i used to binge on chips and chocolates at night, now i drink tea sweetened with stevia and a couple of crispy minis
-> at my triggering times, i look at thinspø, or my body to remind myself why im doing this
other rules i follow:
-> if tea is not available, drink an entire stanley of water before seeing if you’re hungry
-> chew about 10x per bite
-> drink an entire stanley of water while eating my supper to keep me full (i honestly feel stuffed after)
-> i still go out to eat with friends, but order something small / healthier, and pack up half for tomorrows meal. i want to lose the weight, but i want to enjoy time with friends too
-> “if i binge, ill just feel more hungry tomorrow”
-> embrace the hunger, it means im burning fat
-> i waited till i felt “skinnier” to weigh in, because i knew seeing the number would discourage me (idk why it has the opposite effect on me)
-> doing the calculations to find out when i will hit goals with my cal intake (number of days x caloric deficit / 3500 = pounds lost) - this keeps me motivated having an “end date”, but i dont think ill ever want to quit
^^ check out my pinned post to see how to do this + set rewards
thanks that’s all :)
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