Trying to eat normally...

I lost some weight some time ago and gained back about 15lbs of it through binging. I only really want to lose about 5 of them, but I'm finding it really hard. : I need to stop binging, and to start eating in normal increments of time again.See, here's what happens. I'm a student, so I eat breakfast and then I pack a lunch, and some snacks. Ideally, I should eat these every two or three hours. What ACTUALLY ends up happening is this: I eat breakfast at 7, I eat an unplanned snack at 8, I eat my planned snack at 9, and then I eat my lunch really early - around 10:30 or so. Then I have to try and not eat anything until my next planned meal - around 4, which isn't really good physically or emotionally.

I know I need more of my calories earlier in the day and I do eat a pretty big and hearty breakfast. I think that I'm doing this out of habit rather than physiological need, along with the fact that I'm so tired these days from not sleeping that my mind seems to translate feeling tired as 'eat more!' when I really just need to let myself take a break.

Any suggestions on how to start eating normally? This kind of eating pattern really doesn't feel good to me; I feel a lot better when I space my meals out during the day, but when you literally carry all your food around with you, it becomes a little hard not to overeat.

I find that I too will often eat unplanned snacks. Today for instance, I bit into a slice of leftover pizza, and I also ate a donut (both in addition to my regular breakfast.) I'm gonna use the tools on the site, though, to keep me honest and under control. For instance, I can see that I've already probably had over 600 calories. This way, I can keep myself in check for the rest of the day.

hm... would it help if you planned what time you want to have each of those little meals, packed each meal separately, and put little post-it tags on each of them to remind you around what time you ought to be eating it? (just a suggestion! (: )

OMG! I am totally the same way! I eat breakfast then get the munchies like 2-3 times before lunch and eat lunch too early then worry that I've eaten too much even before noon! I'm really interested in people's suggestions to help us out!

I used to do something like that... I'm a bit concerned about doing it again, though, because at the time I was planning out my meals precisely my relationship with food was pretty disordered.

It might be worth it to give it a try again... my hunger signals are so messed up right now, maybe eating on a schedule for a while would do me good.

Original Post by squashmeister:

I'm a student, so I eat breakfast and then I pack a lunch, and some snacks. Ideally, I should eat these every two or three hours. What ACTUALLY ends up happening is this: I eat breakfast at 7, I eat an unplanned snack at 8, I eat my planned snack at 9, and then I eat my lunch really early - around 10:30 or so. Then I have to try and not eat anything until my next planned meal - around 4, which isn't really good physically or emotionally.

[snip]

I'm so tired these days from not sleeping that my mind seems to translate feeling tired as 'eat more!' when I really just need to let myself take a break.

Any suggestions on how to start eating normally?

In fact, you have answered your own question. Mornings are a demanding part of the day for students, especially when you are dead tired. You wouldn't believe how much I can gobble down after a sleepless night or on days when I am exhausted and stressed.

I find I can fight this by taking naps (I can't rest well on a stuffed stomach, so when it comes to choosing between a 20 minute nap in the afternoon or a calorie-laden snack, I choose the nap.) Relaxation, light reading that keeps your mind off food, music, walks, these are all good against binging.

Another thing: if you are very stressed in the morning, break up that hearty breakfast into two parts, and just eat something every two hours. Obviously, exhaustion makes our blood sugar drop pretty quickly (google stress-induced hypoglycemia) and eating something healthy every two hours is sometimes better than a huge meal and a snack 3-4 hours later.

That seems like pretty sound advice. I can't really relax in the mornings, though - I'm in class, or getting from one class to another in the five minutes I've got between them. No time for naps or music or any of those things, at least not during the time when I actually need them.

You didn't mention what it is you are eating.  Needing three servings of breakfast in three hours is a red flag to me.  I'm new around here, but here's my advice - are you eating protein and fiber for breakfast?  It sound like it might be carbs and sugar that are giving you the morning munchies.  Have you tried eggs and whole wheat toast at your 7 a.m. meal?  What about some kind of high fiber cereal (I love Kashi Cinnamon Harvest) with milk?  Hard boiled eggs are an easy and portable protein.  If you don't have a good base for the day, you will be hungry more often.  Protein and fiber fill you up and you shouldn't need to eat for at least 3 hours after a proper breakfast.  Maybe it is WHAT you are eating, not how much or how many calories. 

I'm sure others here will have good advice, but just thought I would add what my experience has taught me.  I used to eat a Curves bar for breakfast and would be hungry in an hour.  I switched to high fiber cereal with milk or a veggie omlette and wheat toast and it goes a LOT further to keep me full until lunch.

I find that if I'm starting to pig out on unplanned snacks (I usually have a planned amount between meals to hold me over) that chewing a piece of sugar free gum helps to curb cravings.  Try popping in some gum around 10:30, and maybe you can hold off lunch till 11:30 or 12.  Also, as long as you pack healthy snacks like veggies or fruit, it shouldn't matter if you add an extra snack between lunch and your next planned meal.

Well, here's what I've eaten today:

Breakfast: All-bran cereal mixed with 1/2 cup cottage cheese, an apple, and some strawberries

(Planned) snack: 2 hardboiled eggs

Unplanned snack: 2 slices of light bread and an apple

Lunch: spinach salad with 1/2 c. chicken breast, 1/2 avocado and strawberries

That seems pretty good for protein and fiber, really. I crave carbs a lot, though, as well as (oddly) processed meat products. I have been known to demolish packs of deli ham.

It looks like you've got a good diet, but 4 meals in 5 hours is quite a bit of food.  It sounds like you eat between every class you have since you noted you are pretty much eating on the hour.  If that is the case, maybe you need to plan to drink one of those snacks to curb hunger, like a bottle of water or crystal light or something, or make sure you just eat one thing (one egg, one piece of bread OR an apple) at each mini-meal.  I drink lots of water and tea throughout the day and find it helps to curb hunger.   Someone else suggested chewing gum too and that can definitely help "habit" or boredom cravings.  I once had a health teacher who was awesome that said that if you want to eat but don't really think you are hungry, try brushing your teeth.  Hey, whatever works I guess!  Any port in a storm, right?

Well, let's see if my advise is helpful.

It's crucial to keep you metabolism up high, so eat within 30 mins from waking up (otherwise everything slows down). Than eat every 3 hours. This huge hole in your eating schedule b/w 10:30 an 4pm is very bad for you. Probably makes your body crave food and is the reason of your binging. Once you starve, your body will force you to eat as soon as you give it some food and for as long as you can. Balance your meals in time. Do not buy unhealthy snacks. 100 calorie snacks are a joke, DO NOT get them. Love your body and buy yourself baby carrots. If you need chocolate, eat nutrition bars (like Luna or Zone Perfect). But get one at a time, otherwise you'll binge on them.

Eat vitamin supplement daily. Check if it has 100% of daily need for chromium You might want to consiter some exta chomium supplement. Chromuim keeps cravings for carbs down.

Another cravings quencher is fiber. Get min 25 grams per day. Ideally over 35 grams. The best is to eat Fiber One cereal: 14 grams in one serving. If you get less fiber now, increase your intake gradually, otherwise you might experience bloating and stomach pain.

If you need to eat an hour after brekfast, something is very wrong with your diet. You said you eat large breakfast. Good, but you might be eating simple carbs which are gone from your system in no time. Your breakfast should have about 300-350 kcal. Eat protein and complex carbs for breakfast (if you do not like eggs/sausage, eat high-fiber cereal/w fat free milk and fruit and drink protein supplement) .

Avoid for breakfast:

- sweet cereal [If you need sweet taste add fruit or raisins (keep in mind that raisins are high in kcals, so watch your portions)]

- pancakes, wafers and all that crap, even multigrain

- white breads, bagels, baguettes

- sugar in tea/coffee

- juices (yes, sorry, no good. better eat an orange)

Good breakfast should keep you full for at least 2 hours (unless you workout in the morning, than eat as soon as you are done with your routine)

Snack on healthy foods. Do not buy candy. No sugars in the sight, less probability of binging on bad stuff.  Also, If you prepare yourself a bag full of cut apples and baby carrots, the snacking itself might be stretched in time:) It's the same amount of calories as in a sugary snack, but you feel more full.

Eat six of even more small meals per day. Avoid starving. Count calories. Get plenty of protein and fiber. Avoid sodium.

And read up on binge eating disorder. Go see school psychologist, if you feel down. Maybe you have nutritionist on campus: take advantage of that.

Love yourself. Good luck.

Plus get some good sleep.  Finals will be easier if your mind is working well:)

Original Post by squashmeister

 along with the fact that I'm so tired these days from not sleeping that my mind seems to translate feeling tired as 'eat more!' when I really just need to let myself take a break.

actually that's exactly what your body is doing, it uses food as a coping mechanism for not getting enough sleep, it will do a similar thing when you don't get enough water.

Can you try to go to bed earlier? I know it's hard as a student and your probably staying up late studying, but look at it this way when your getting enough sleep your brain isn't functioning at 100% percent anyways so your hurting your chances at a good grade by not getting enough sleep too.

I have that exact same problem.

Like, exactly. I know how you feel.

I've found that my personal best solution is to just not bring anything with me in excess. I measure out all my food proportions, and do not bring any money that I can use to buy food with.

I've also been experimenting with the eating more in the morning, and that seems to to work pretty well for me. The only problem is that I have to eat it all at once, or else I add a LOT of calories by just grabbing food haphazardly from the pantry.

I also find that I have to leave directly after I eat, and using my bike to get to school helps me from wanting to graze on the commute. You said you were a student, and if you meant high school then try keeping your lunch in your locker until lunch period, and dont take any food out of it. In general, you wont be thinking about your food constantly.

I hope that helped a little =S

hey im in law school and def have had this problem.  3 things have helped:

1.  eat a substantial b-fast.  For a while I was hung up on not wanting to go over 300 cals for b-fast... but I find if I go up to around 400 I do not get hungry.  This is my fav:  1/2 cup steel cut oats, 1/2 scoop protein powder, 1 tbs better'n peanut butter, 1 med chopped banana.  Tons of protein and about 375 cals

2.  drink tons of tea, I find going to the caf to get tea has replaced going to get food for me, works really well

3.  bring snacks that take a long time to eat, like baggies of cereal portioned out (i like kashi) or cut up veggies

hope this helps!  good luck :)

Many people have commented on when and what you're eating, but you mentioned that you feel like you might be eating out of habit.  Habits are hard to break, and sometimes you need to think about things differently (and be doggedly determined) to break them.

I used to work in a restaurant, and my eating times were totally thrown off.  During the busy season, as a server and especially as a cook, it was hard to find time to eat during the entire day (we'd often work doubles).  So when you could eat, you ate.  I developed a mentality that when I can eat, I should be eating. Perhaps you have a similar mentality in between your classes?

Edit:  double-posted... apologies!

Hi, as a student escaping a binge disorder myself, here is how I cope with eating, school, etc. Like you I eat a big breakfast (Usually oatmeal, and a 1 egg omelet with laughing cow cheese), pack my lunch and take additional snacks. I used to eat them all very quickly by the time I got to school because I would get "hungry". After I started seeing a therapist I realized that sometimes I just wanted to eat, so instead I would drink something or write in a journal (yeah, during class when I should have been listening to the discussion :). My snacks were usually baby carrots, apples, peanut butter, or a combo of those. After I re learned when I was hungry I also began eating what I really wanted. For instance sometimes I would have a low calorie smoothie from the union, and save my snacks for later in the day. I also found that exercising helps curb my desire to eat, so I usually go for walks after I eat my lunch, or if I am not hungry. I find if I exercise early in the day I don't get hungry later on. Maybe it is just me, but you could experiment with it when school is over for the year. Just remember you are not alone, and you can do this! :) Good Luck!!!