It's concerning to hear that you've been on a very low-calorie diet (700 kcal per day) and that you've been experiencing difficulty with controlling your eating patterns afterward. Extreme diets can lead to physical and emotional consequences, including rebound overeating and weight gain once normal eating patterns resume. It's crucial to approach weight loss and dieting in a healthy and sustainable manner. Here are some steps to help you stop the cycle of overeating and find a balanced approach:
Seek Professional Help: Consider consulting with a registered dietitian or a healthcare professional who specializes in nutrition and eating disorders. They can help you create a personalized and balanced meal plan that supports weight loss in a healthier way while meeting your nutritional needs.
Set Realistic Goals: Instead of focusing solely on losing a specific amount of weight quickly, set realistic and achievable goals. Aim for a gradual and steady weight loss, which is more sustainable and healthier in the long run.
Mindful Eating: Practice mindful eating techniques, such as eating slowly, paying attention to hunger and fullness cues, and savoring your meals. This can help you develop a healthier relationship with food and be more aware of your eating habits.
Avoid Restrictive Diets: Avoid extreme low-calorie diets or any diets that severely restrict certain food groups. Instead, focus on incorporating a variety of nutritious foods into your meals.
Regular Physical Activity: Include regular exercise in your routine, as it can support weight loss, improve mood, and help regulate appetite.
Address Emotional Triggers: If you find that emotions trigger overeating, seek support to address these underlying emotional issues. Consider talking to a therapist or counselor who can help you develop healthier coping strategies.
Don't Skip Meals: Skipping meals can lead to increased hunger and overeating later. Aim to have regular, balanced meals throughout the day.
Plan Meals Ahead: Plan your meals and snacks in advance to avoid impulsive and unhealthy choices when you're feeling hungry.
Stay Hydrated: Drinking enough water throughout the day can help you differentiate between thirst and hunger.
Be Patient and Kind to Yourself: Weight loss takes time, and it's essential to be patient with yourself. Avoid self-criticism and practice self-compassion as you work towards your goals.
Remember, it's essential to prioritize your health and well-being over rapid weight loss. Extreme dieting and rebound overeating can be harmful to your physical and mental health. Make changes that are sustainable and enjoyable, and if you find it challenging to manage your eating habits on your own, seek support from professionals who can guide you towards a healthier approach.