I started IF about a month ago with a 9/10 hour eating window that fits around my shift work. Id generally been feeling like I’d lost a bit of control around my diet, felt miserable and tired, and had gained some weight over a period of depression just before the pandemic, that unsurprisingly went nowhere during it! So the goal was to lose around 14lbs (I was only ever creeping up to overweight thankfully) and start to feel a bit better in terms of energy, digestion and sleep. The first couple of weeks were really strong and I felt I had control back. My sleep improved a lot as did my digestion. I cut about 300 calories for my diet but remained active, and the smaller eating window meant I didn’t feel like I was even eating less. I lost 5lbs and thought I was going to breeze through my goals. This last couple of weeks have been more difficult however…. I’ve been regaining and losing the same 4lbs of that 5 over and over, and whilst I’ve stuck to my eating window I find I’m constantly grazing and picking when I’m not hungry, sometimes even when I’m very full! I feel like I’m losing control of bad habits again and I’ve been bloated and lethargic. It’s not that in sad or stressed, it’s just like I always want to be eating something. Has anyone else experienced this, and do you have any tips on how to start combatting the behaviour? Thanks for your help!
It’s a habit that needs to be broken.
You need to be very mindful so that when you start to graze and pick, you can stop yourself. “I’m not hungry, I don’t need this, I’m not going to eat until mealtime,” etc.
Drink something instead, like hot tea. Or do something else with your hands.