hi, i know this is a bit random, but i was wondering whether anyone could help me out. Im 5 foot 7 and i weight 9 stone 6, a healthy weight i know, so whilst id like stomach to be flatter im not here to moan about being overweight or anything. The problem is however that I eat decently most of the time, I just started uni and its encouraged me to eat a lot more fruit and veg, I dont actually drink that much either but i binge eat a lot on chocolate and other crap foods. I have a craving, i stuff face with chocolate, i feel bad, get in a crap mood and keep going and going. I do this at least once a week, if I dont do it all week that is. I always feel really sick and disappointed in myself cuz if i didnt do it id be quite healthy. I know I do this because mum does, she too will sit and confort eat and then keep going and I know this is were i pick it up from, but I want to get this problem sorted because i dont want kids in the futute to pick up bad habbits. I seem to be able to give up chocolate for a while and im ok, i dnt miss it or want it, but the moment i crack that when the problems start. Its making me really quite miserable, so any help would be much appreciated.
p/s sorry for the bad spelling!
poor diet
Moderators: Boss Man, cassiegose
This might help you.
Meals every 2.5-3 hours.
Protein sources
Skinless Chicken, Breast / Slices. Lean Turkey, Red Meat, Egg Whites, Low fat / non-Fat Yoghurts and Cheeses and Cottage Cheese, Soy Beans, Tofu, (Soybean Curd), Fish, Rice, Peas, Legumes, Low-salt Nuts, Low-fat / Skimmed Milk.
Carb Sources
Vegetables, Fruits, Rice, Beans, Wholegrain Cereals, Wheatbread, Pasta.
Fat Sources
Flaxseeds, Flaxseed Oil, Almonds, Cod Liver Oil, Udos, Fish Oils. Polyunsaturated / Monounsaturated spreads, Omega Fatty Acids.
A healthy average for women is about 1,800-2,000 calories a day, so this is how you might manage that.
25 grams Protein, (100 calories), 35 grams Carbs, (140 calories), 6-7 grams Fats, (60 calories approx). So you get roughly 1,800 calories, from the 6 meals.
Dietry intake is not so cut and dried as that, but providing you have no food allergies and intolerances, you could have any of the food choices outlined earlier, and the system I've given you should be okay for you.
The thing with the binge eating Chocolate is, you're buying the Chocolate and other things to binge eat with.
There are ways you might be able to curb this need.
Budget
Work out what you spend on healthy food, and then take in to account some things are on special offer, or two for one / Buy One Get One Free, (BOGOF), deals, and that said amount may vary weekly, so take about another £5-10, $5-10 whatever your currency is, and make sure you have just enough for what you need.
If you attempt to buy loads of Chocolate or other bunk foods, and you can't afford to have something like some Broccoli, or a box of Cereal etc etc, what will you do, go without Cereal, or put some crap back on the shelf, and buy Cereal?
You need to be keeping this stuff out of your digs, accomodation, house whatever, where you can't get easy access.
Then you'd have to walk or drive to the nearest shop, and some may be closed, depending on the time of day, and the fact you had to go out of the house to get crap food to binge on, could be some kind of emotional trigger that tells you, I'm not going out for a good reason, like to go to Lectures, do REAL shopping, visit family ect etc, so I'll stay in.
Also don't buy with Cards, buy with Cash. So if you have about enough money for healthy food as I mentioned above, then you can't buy crap easily like you could with a card.
Tightening your financial outlook on spending, should help to curb your buying rubbish, which means you then have little rubbish easily accessible, in order to binge on.
These finance control measures might just do the trick.
One other thing that might impact on your situation is, do you share student accommodation with others, and if so what are their habits like food wise?
Meals every 2.5-3 hours.
Protein sources
Skinless Chicken, Breast / Slices. Lean Turkey, Red Meat, Egg Whites, Low fat / non-Fat Yoghurts and Cheeses and Cottage Cheese, Soy Beans, Tofu, (Soybean Curd), Fish, Rice, Peas, Legumes, Low-salt Nuts, Low-fat / Skimmed Milk.
Carb Sources
Vegetables, Fruits, Rice, Beans, Wholegrain Cereals, Wheatbread, Pasta.
Fat Sources
Flaxseeds, Flaxseed Oil, Almonds, Cod Liver Oil, Udos, Fish Oils. Polyunsaturated / Monounsaturated spreads, Omega Fatty Acids.
A healthy average for women is about 1,800-2,000 calories a day, so this is how you might manage that.
25 grams Protein, (100 calories), 35 grams Carbs, (140 calories), 6-7 grams Fats, (60 calories approx). So you get roughly 1,800 calories, from the 6 meals.
Dietry intake is not so cut and dried as that, but providing you have no food allergies and intolerances, you could have any of the food choices outlined earlier, and the system I've given you should be okay for you.
The thing with the binge eating Chocolate is, you're buying the Chocolate and other things to binge eat with.
There are ways you might be able to curb this need.
Budget
Work out what you spend on healthy food, and then take in to account some things are on special offer, or two for one / Buy One Get One Free, (BOGOF), deals, and that said amount may vary weekly, so take about another £5-10, $5-10 whatever your currency is, and make sure you have just enough for what you need.
If you attempt to buy loads of Chocolate or other bunk foods, and you can't afford to have something like some Broccoli, or a box of Cereal etc etc, what will you do, go without Cereal, or put some crap back on the shelf, and buy Cereal?
You need to be keeping this stuff out of your digs, accomodation, house whatever, where you can't get easy access.
Then you'd have to walk or drive to the nearest shop, and some may be closed, depending on the time of day, and the fact you had to go out of the house to get crap food to binge on, could be some kind of emotional trigger that tells you, I'm not going out for a good reason, like to go to Lectures, do REAL shopping, visit family ect etc, so I'll stay in.
Also don't buy with Cards, buy with Cash. So if you have about enough money for healthy food as I mentioned above, then you can't buy crap easily like you could with a card.
Tightening your financial outlook on spending, should help to curb your buying rubbish, which means you then have little rubbish easily accessible, in order to binge on.
These finance control measures might just do the trick.
One other thing that might impact on your situation is, do you share student accommodation with others, and if so what are their habits like food wise?