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Any tips to avoid overeating?
(lemmy.world)
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this post was submitted on 21 Jul 2023
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ADHD
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I've found this has been one of the most helpful areas for medication but I was undiagnosed for years so, here's some things which I didn't see:
Use small plates. Tell yourself you can go back for seconds if you need to, but after you finish plate 1 (or after 15mins minimum), honestly reevaluate if you're still hungry or just want flavour/texture. 15mins is enough time for your hormones which respond to eating, like ghrelin and insulin, to have kicked in. Never underestimate the impact of hormones.
This might be due to another condition I have, but the more sugars I eat, the more I can't stop myself from eating more. I try for the smallest amount of added sugar possible, and I lean on saccharin to take the edge off things which need some sweetness. Also, if you've never checked your blood sugars or been tested for diabetes, this might be worth looking into as polyphagia.
Make sure you're eating protein and a little fat when you eat. Also prioritise water and dietary fibre in those meals. If you have all 4 in your food, then you're going to spend more time full from one meal, which helps stop some of the thoughts around food from occurring.
In situations where you are going to binge, eat one mouthful of whatever it is you're craving, and put everything away. Savour that mouthful. Wait 15mins minimum. Afterwards assess how badly you need and want this flavour/texture now that you've had some of it.
Some of my cravings tend to reveal I'm not getting enough of a mineral or other micronutrient. Log the food you're eating, and try to figure out how often you hit all the recommended daily targets. Supplement or tweak your diet as necessary to get more of those things. If I start craving potatoes, I know it might be potassium. If I start craving fries, I look at if I've had enough calories, because i'm craving carbs, fat, salt AND potassium.
Don't undereat to try to "make up" for a binge. It's harder to make the right decisions when you're too hungry, it perpetuates the cycle.
Snack on something that takes a long time to chew, but is lower in calories, while you cook. Jerky, almonds, a carrot, whatever. Helps with impulsive decisions about adding delicious but unhealthy things.
Basically, eat nutritional food, and make it harder for yourself to binge by increasing the workload necessary to do it. I call it leveraging laziness, it has been surprisingly helpful.