askchapo

I go through phases like that. I do a combination of things. Drink tons of water and tea. Up my caffeine and nicotine intake, probably not the healthiest choice but they're both appetite suppressants. And give myself some sort of small barrier, like i have to do ten pushups everytime before i grab a snack, totally doable if I'm actually hungry but enough of a pain in the ass to cut down on randomly grabbing something.

I also stop buying most snacks, stock up on celery and carrots, it's easier to have self control in a grocery store then at home. Definitely makes me temporarily cranky when i just want a handful of corn chips but that passes quickly enough.

Broth or tea or coffee, hot liquid in general really, is good for tricking your brain into thinking you're eating a lot of food. A hot quart of broth is my go-to breakfast these days, even if it's just flavored water with maybe some veggies, salt, spices and seasoning.

Mushrooms and cauliflower are both low calorie, nutritious and filling. I also like to eat sunflower seeds, in the shell, like a weird little squirrel guy, because it kind of rate limits my ability to eat them quickly

I recently read that hunger pangs can be relieved by drinking water. I’ve been hydrating when i get late night cravings before bed and I guess it’s helped a little.

Hope you feel better soon though, doesn’t sound fun.

Bit of a weird suggestion but if you can find something that's healthier to overeat it can go a long way to mitigate the problem. Unfortunately you kinda have to figure that out yourself. I enjoy stuff like trader Joe's spinach and kale dip (easily made at home for cheaper) as a "haha I just ate that whole container, good thing it wasn't that bad for me". Other issue is if you're lethargic there can be a lack of will to actually deal with cooking for yourself.

Taking a look at hyperpalatable food products this month. 62% of food products in the U.S. meet the criteria for hyperpalatability which is when the food has a high enough concentration of salt, sugar and/or carbs to override the fullness response and reinforce binge eating.

I’ve finished a half assed day 1 of avoiding them and have nothing to report.

https://pubmed.ncbi.nlm.nih.gov/31689013/

It's only a recent thing I've discovered, but for me, it helps to just get up and go for a walk or run, depending on what is more comfortable. It helps me with the food intake because the cardio modulates your appetite, and you don't have to exercise intensely for it to work. Just a short walk might help (maybe also with the psychological causes). I hope it helps you a little bit, comrade, and I believe in you.

https://cursosdepsicologia.com.ar/wp-content/uploads/2021/05/THEDIA1.pdf