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Bonnie
I restricted with dieting for so long and now I'm reaping what I'm sowing.., -_- FML SO should keep a food diary of the food I ate in the day? And what do I eat for breakfast, lunch, and dinner? I don't want to get fat please help! Should I also count my calories to check in once in a while?
Answer
I am recovering too.
And for me the best thing to do is keep a diary (which you have done)
But not only do you have the diary.
Place your target behavior on the paper (binge eating) and rate the intensity of it from zero to five.
Zero being, you have control over it.
Five being, it was unbearable you felt you had no sense of control.
Set meal times for the day, have breakfast, have lunch, have dinner. You can snack in between, but try to snack on healthy things such as fruits. I eat clementimes because not only are they healthy but they give me the same satisfaction of eating a cookie. (clementines are super sweet and easy to peel)
Limit your portions. When you're able to do this you will have the feeling a satisfaction and you will feel great. Limiting portions takes a lot of self control and encouragement. Some things to say while trying to achieve this is to say "I can have this later" "the supermarket will always carry this food so I don't have to eat it like it's going out of style"
If you have the thought to over it, recognize it, don't judge yourself, and then place it in a box and move on from it. Experience the emotion as a wave.
And if you mess what don't judge yourself. Getting better is not a straight line, there are curves, ups and downs. Also messing up does not take away the improvement you will have.
If you over eat one day, don't judge yourself because the one slip up will not take away what you have done.
While this may sound easier said then done, some ways to navigate this obstacle in your life is to do activities that create positive emotions. Exercise, play video games, watch exciting shows, hang out, accomplish goals at work or class.
All of these things will help you get better. It may be a long journey but you will get to your destination.
I am recovering too.
And for me the best thing to do is keep a diary (which you have done)
But not only do you have the diary.
Place your target behavior on the paper (binge eating) and rate the intensity of it from zero to five.
Zero being, you have control over it.
Five being, it was unbearable you felt you had no sense of control.
Set meal times for the day, have breakfast, have lunch, have dinner. You can snack in between, but try to snack on healthy things such as fruits. I eat clementimes because not only are they healthy but they give me the same satisfaction of eating a cookie. (clementines are super sweet and easy to peel)
Limit your portions. When you're able to do this you will have the feeling a satisfaction and you will feel great. Limiting portions takes a lot of self control and encouragement. Some things to say while trying to achieve this is to say "I can have this later" "the supermarket will always carry this food so I don't have to eat it like it's going out of style"
If you have the thought to over it, recognize it, don't judge yourself, and then place it in a box and move on from it. Experience the emotion as a wave.
And if you mess what don't judge yourself. Getting better is not a straight line, there are curves, ups and downs. Also messing up does not take away the improvement you will have.
If you over eat one day, don't judge yourself because the one slip up will not take away what you have done.
While this may sound easier said then done, some ways to navigate this obstacle in your life is to do activities that create positive emotions. Exercise, play video games, watch exciting shows, hang out, accomplish goals at work or class.
All of these things will help you get better. It may be a long journey but you will get to your destination.
How do I get motivated to eat healthy and exercise?
Jannis
I really want to lose weight, I am aware that'll require a healthy diet regime and regular exercise however I'm not really making an effort into making it happen. I keep telling myself I'd eat healthy 'tomorrow' and exercise 'tomorrow' but at this rate nothing will happen. I know MYSELF, I am my own motivator and the only person who can make me do this is myself however I need tips to actually getting started and not giving up. (note I have dieted and exercised many times which only lasted as fads for about a month--I was really strict on myself and just cracked and binged) I really want this time to be more successful.
-What type of foods should I avoid and which should I eat more of (specifically please).
-What kind of exercises really burn fat and are effective in losing weight (running, swimming?) and how long should I do it daily?
-Generally what is crucial when it comes to losing weight?
Rephrasing it I should say, I want to change my lifestyle in terms of eating habits and exercise completely. I want this to work for the long term.
Anyone who has successfully lost weight, please share and provide some advice/tips. Also if you have been successful share on average how much weight you lost a month?
A person who fully gives the most thorough and detailed answer answering all my questions will be given 10 points! (would be really nice if you share your success stories too)
Answer
Foods to avoid- Pretty much anything processed, I have cut out everything processed out of my diet and I have actually lost quite a bit of weight. Avoid things that come in boxes and cans, it is healthier (typically) to prepare your own food. When eating out avoid fried foods, alcohol, and soda.
Exercises- I do a lot of bike riding, running, squats, lunges, crunches, hiking, and planks. It matters where you are targeting.
What I have found crucial when losing weight for me is obviously to stay completely motivated. How I do this is by 1) planning my meals in advance, every sunday I make time to prepare my breakfasts,lunches and snack and plan out what to make for my dinner. 2) figure out a time to workout that day. Honestly I set like 10 alarms to force myself to go for a run or do some form of exercise. But eventually it will get easier to get off your bum and go work out. It did for me, I now look forward to my daily workouts :') 3) I have "thinspiration" all around me. Meaning my background on my computer is of somebody who is where I want to be weight/health wise. 4) treat yourself once a week in moderation! 5) I do not drink any juice, or pops. I only drink water and skim milk. Water can get very boring after a while so I either put some lemon in or apple slices and cinnamon sticks (tastes yummy! and it increases your metabolism!)
An example of what I eat each day is :
breakfast- 1 cup of oatmeal (plain) 1 cup of skim milk and some blueberries
Lunch- Quinoa with peppers and greek dressing half of an apple
Dinner- Chicken breast(grilled) with wild rice and a spinach salad
Snacks- raisins, melon, berries, almonds, apples, oranges <-- all good choices
Don't forget to take your vitamins! Hope my answer helped! if you need any help just message me on here! :)
Foods to avoid- Pretty much anything processed, I have cut out everything processed out of my diet and I have actually lost quite a bit of weight. Avoid things that come in boxes and cans, it is healthier (typically) to prepare your own food. When eating out avoid fried foods, alcohol, and soda.
Exercises- I do a lot of bike riding, running, squats, lunges, crunches, hiking, and planks. It matters where you are targeting.
What I have found crucial when losing weight for me is obviously to stay completely motivated. How I do this is by 1) planning my meals in advance, every sunday I make time to prepare my breakfasts,lunches and snack and plan out what to make for my dinner. 2) figure out a time to workout that day. Honestly I set like 10 alarms to force myself to go for a run or do some form of exercise. But eventually it will get easier to get off your bum and go work out. It did for me, I now look forward to my daily workouts :') 3) I have "thinspiration" all around me. Meaning my background on my computer is of somebody who is where I want to be weight/health wise. 4) treat yourself once a week in moderation! 5) I do not drink any juice, or pops. I only drink water and skim milk. Water can get very boring after a while so I either put some lemon in or apple slices and cinnamon sticks (tastes yummy! and it increases your metabolism!)
An example of what I eat each day is :
breakfast- 1 cup of oatmeal (plain) 1 cup of skim milk and some blueberries
Lunch- Quinoa with peppers and greek dressing half of an apple
Dinner- Chicken breast(grilled) with wild rice and a spinach salad
Snacks- raisins, melon, berries, almonds, apples, oranges <-- all good choices
Don't forget to take your vitamins! Hope my answer helped! if you need any help just message me on here! :)
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Title Post: What to eat when recovering from binge eating disorder?
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Rating: 93% based on 9658 ratings. 4 user reviews.
Author: Unknown
Thanks For Coming To My Blog
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