Hey guys!
I’ve been lurking on this sub and others for a while and wanted to compile a list of tips and tricks I’ve learned both from experience and speaking to others.
As someone with ADHD, the impulse to eat junk food, fast food, and binge on snacks was my toughest challenge in losing weight. It wasn’t hunger, it’s simply the random ‘impulse monster’ that wants McDonald’s every time I drive by.
If you find yourself in the same boat, here’s my tips!
- Remove as many chances to impulse eat as you can
This one seems obvious, but here’s my take. It’s not just the unhealthy foods, those rice cakes can be binged on just as easy. Try to remove snack foods in general and add more “multi step” snacks such as greek yogurt parfaits that require a bit of effort to make. Your impulse brain hates effort.
The only snacks I have in my house are things like bags of carrots, apples etc. I can eat 100 carrots and be fine, I cannot eat a whole bag of chips.
- Proportioned meals
This was a game changer for me. Healthy choice, lean cuisine, even “less healthy” options like Marie calendars meals allowed me to track calories and portions so much easier. Also, quick and cheap healthy meals are just as easy as getting fast food, so the minimal effort makes it awesome. I get some seasonings to make certain meals taste better, like all purpose creole seasoning. Sodium is a biatch though so make sure you’re drinking lots of water and exercising.
- GROCERY DELIVERY!!?!!!!?
Look, how much do you trust your brain in a Walmart to not drool over those junk food displays? I certainly do not. I started having my groceries delivered and SAVED money because I’m no longer buying with my eyes as I go, I’m able to make set lists of what I need.
- EXERCISE IS THE MOST IMPORTANT THING FOR YOUR BRAIN.
ADHD in specific, exercise is a requirement for us. You will enjoy it more than the average person too, especially if you’re engaging in workouts you like. Zumba, swimming, walks on the beach, weight lifting, try to do as much as you can. It truly will help you associate happiness and pleasure with healthier actions rather than food and junk.
- Fitbit
Struggle with routines? I recommend getting a Fitbit or something similar. Having something on my body that reminds me of my goals is so important, and it tracks how many calories you burn a day making it easier to stay in a deficit.
- Quick tips
- Do not tell yourself “I’ll only have two” and keep the box within reach. Throw it away if you have to, lock it up, offer it to others. You will eat it if it stays within reach.
- stop fast food completely. I know, bummer, but the impulse will remain if you don’t stop for forever and ever.
- No cheat days, our brains are not wired for that. My “cheats” only come in the form of eating out with friends or holidays. Otherwise, this is your forever. Your impulse will make you cheat eventually, so having a set day where you’re allowed to cheat just makes it worse.
- put up post it notes, stickers, posters, whatever that will remind you of your goals. My wallpaper says “did you win today?” And it genuinely reminds me.
- a lot of adhd people chew to stimulate themselves. Keep carrots, peas, any sort of healthy low cal “chew and chew forever” snacks in as many places as you can manage. Gum also helps.
Hope some of these help!
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