So...I'm new here...

I'm just wondering...what are your top tips for starting this journey to change my over eating for good?

I'm so tired of failing and bindging...!

What has helped you start, and stay, with a life style change in eating?

Thanks!

Laura

Buy a kitchen scale.

And after you get that kitchen scale, get rid of all the crap in your fridge and cupboards and restock it with good stuff...(that you can weigh on your new kitchen scale).

Come up with a plan!! That way, you know what you're weighing with that kitchen scale

It helps to have a specific limit or range with whatever it is your plan is. Mine is calorie counting and I couldn't have done it without a clear can and can't do list, as well as a limit.

Come to 3FC! Figure out what plan appeals to you and go to it. Seek your support HERE. Don't wait for motivation to eat right or exercise. It isn't coming. YOU have to go to IT!

Find lots of vegetables you love to eat. Check out the Veggie Challenged forum if you don't already love vegetables.

Good luck. You can do it.

1) forgive yourself QUICKLY if you make a mistake; then just pick right up on the next snack, meal, and day.

2) tracking or journalling what I eat each day really helps me keep to my plan better; once you try it, you will realize how much it helps.

3) budget in some 'fun' snacks once a week or month ie popcorn; this really helped me a lot with the binging thing. You can even have a fiber bar daily if you budget it in.

4) find lots of healthy low-cal snack alternatives, then you won't feel deprived. There are lots of lists on this site; do a search.

5) don't starve yourself; if you are hungry -- eat ... but eat something healthy! Increasing your veggies, salads, and soups can really help fill you up at lunch and dinner. I adore lots of low-cal roasted veggies now.

6) I love to have chunky homemade soup for lunch and/or dinner; sometimes for a snack too. It is sooo filling and healthy. That with a few whole grain crackers or a slice of whole grain bread is a meal in itself.

7) I like to have tea in the afternoon and every evening; soothing and filling. Sometimes, I have a low-cal hot chocolate or mocha coffee for the same reason.

Keep track of what you eat! Even if you don't count calories, just journaling can make such a big difference!!

Good luck. Don't give up and you'll get there!!

I had to come back to tell you one more thing. The is the most important as far as I am concerned.

Let noONE and NOTHING come before your sleep, exercise or nutrition. For the time being you must put it at the VERY TOP of your list. You will deal with everything else and everyone else only AFTER you deal with yourself.

If you are going to indulge yourself, plan it well in advance--like weeks or months. That way, the indulgence is not a reward for letting your emotions get the better of you, and it's not a signal of failure.

Don't beat yourself up over making a mistake or having a slip up. Everyone does it, and your next bite is always a chance to start anew

Don't give up! Some days you will feel horrible and just go all out and binge, and feel bad but just remember to start again the next day and don't give up on yourself!

Cheerios... I love your quote. I LOVE Anne LaMott!!!!

Eat on a schedule, at planned meal or snack times. If possible, sit at the table, not a sofa, your couch, or at your desk.

If you feel the urge to eat at another time, because you are bored, irritable, lonely, or just looking for a little treat, try to teach yourself to ride it out, rather than reaching for a lo-cal substitute. Over time, you can retrain yourself not to always think first about food in those situations.

Be patient...the weight may not always come off at the speed you want but it WILL come off.
And have faith in your body. Sometimes your weight might do wierd things during your TOM or a plateau etc. Just remember: If you are eating on plan and exercising there is NO WAY you will not eventually start losing again.