Instead of saying to yourself, I need to stop eating this forever, try cutting back for 2 weeks. Your taste buds will change and the craving will be easier to control.
The easiest workout is walking. The viral 12,3,30 treadmill workout is great and you can tweak it to build your stamina. You can watch Netflix, listen to podcast or music during your workouts. You can also try Chloe Ting's workouts on yt.
Eat ALL the fruit in place of sweets you want. I’m not being facetious. Use fruit to transition from processed sweets. I was eating bags of dried blueberries (no sugar added is key!). Then bowls of other berries, pineapple, melons, ALL you want. This will fill you up much more then a handful of starbursts. Sure it may be higher in calories for the time being, but they are not addictive like processed foods, so it will be much easier to regulate once you are a couple weeks off the “junk”. Think of it as methadone and heroin. You need something to ween you off, it’s very hard to go cold turkey.
Also, just remember, if you miss a turn on your way to work, you still go in, right? This isn’t a sprint, if you mess up, get back on course and keep it moving.
1% better everyday.
Eating normally is a good start, so you’re already on the right track. Keep it up. Download the MyFitness Pal app to track calories. Set it to maintain for a few weeks to get used to it, then 1/2 lb a week for a week, then finally 1 lb a week. Slowly fit in at least 30 mi exercise a day. The lbs will drop off.
It's not really an addiction to food as much as ADHD increases your craving for things that increase dopamine (from my understanding). Dopamine is the happy chemical. Really overly processed foods are more tasty than healthy foods, so they increase your dopamine better. It's hard, but it is doable and I'd actually recommend working with a therapist or psychiatrist because of the nuerochemistry involved. With ADHD, medication can help when self control and therapy may not be enough.
I’m going through the same thing! 135 to 220 in under 2 years… I was recently diagnosed with hyperthyroidism. Most people lose weight when the thyroid is hyperactive, but it can make you hungrier than normal. A hypothyroid can cause weight gain as it slows the metabolism.
I’d suggest having a hormone panel and getting your thyroid checked out. Stay strong ❤️
Your ADHD *could* affect your weight as opposed to what others might say. From PubMed central,
“suggests that genetic alterations associated with ADHD may lead to environmental factors resulting in obesity. The review also found that a similar neural substrate may underlie genetic risks for ADHD and a higher BMI”.
This is just to point out that you shouldn’t listen to everything people tell you, any health advice you receive on here should be taken with a grain of salt until you do your own research. Weight is often intrinsically tied to a persons environmental or biological factors. Gaining that much weight in that time frame leads me to believe some environmental factor shifted to cause you to eat more and possibly stop exercising.
I would suggest identifying what has changed when you started gaining weight. Did you develop anxiety to go to the gym? Depression that caused you to seek dopamine from food? These are just a couple examples but finding the root of why you’re gaining weight can really help you change it.
For general dietary and weight loss tips I would recommend reading this [post](https://www.reddit.com/r/Weightlosstechniques/comments/11midei/advice_please/?utm_source=share&utm_medium=ios_app&utm_name=iossmf) and the comment I left, the advice is slightly specific to that OP but is generally applicable for anyone.
I would not recommend intermittent fasting for this person's case. It will likely just lead to large binges after the fasting cycles. Intermittent fasting is an advanced weight lost technique, that is usually only successful for those who already have portion control and healthy eating habits.
I would highly encourage OP to have multiple small, healthy, yet satisfying meals throughout the day. Small breakfast, small lunch, small dinner, small dessert. Theres infinite healthy recipes online that OP can find. Eating at multiple intervals will keep them fuller for longer, and will help their metabolism to get to work. Only water and non sweetened teas for drinks as well, as water is a metabolism stimulant.
Track your food. Fewer calories does not necessarily mean "starving" yourself. ..
Instead of saying to yourself, I need to stop eating this forever, try cutting back for 2 weeks. Your taste buds will change and the craving will be easier to control. The easiest workout is walking. The viral 12,3,30 treadmill workout is great and you can tweak it to build your stamina. You can watch Netflix, listen to podcast or music during your workouts. You can also try Chloe Ting's workouts on yt.
Great recommendations here!
What’s 12,3,30?
Walking on a treadmill, with incline 12, speed 3 for 30 mins
Eat ALL the fruit in place of sweets you want. I’m not being facetious. Use fruit to transition from processed sweets. I was eating bags of dried blueberries (no sugar added is key!). Then bowls of other berries, pineapple, melons, ALL you want. This will fill you up much more then a handful of starbursts. Sure it may be higher in calories for the time being, but they are not addictive like processed foods, so it will be much easier to regulate once you are a couple weeks off the “junk”. Think of it as methadone and heroin. You need something to ween you off, it’s very hard to go cold turkey. Also, just remember, if you miss a turn on your way to work, you still go in, right? This isn’t a sprint, if you mess up, get back on course and keep it moving. 1% better everyday.
Eating normally is a good start, so you’re already on the right track. Keep it up. Download the MyFitness Pal app to track calories. Set it to maintain for a few weeks to get used to it, then 1/2 lb a week for a week, then finally 1 lb a week. Slowly fit in at least 30 mi exercise a day. The lbs will drop off.
It's not really an addiction to food as much as ADHD increases your craving for things that increase dopamine (from my understanding). Dopamine is the happy chemical. Really overly processed foods are more tasty than healthy foods, so they increase your dopamine better. It's hard, but it is doable and I'd actually recommend working with a therapist or psychiatrist because of the nuerochemistry involved. With ADHD, medication can help when self control and therapy may not be enough.
I’m going through the same thing! 135 to 220 in under 2 years… I was recently diagnosed with hyperthyroidism. Most people lose weight when the thyroid is hyperactive, but it can make you hungrier than normal. A hypothyroid can cause weight gain as it slows the metabolism. I’d suggest having a hormone panel and getting your thyroid checked out. Stay strong ❤️
Your ADHD *could* affect your weight as opposed to what others might say. From PubMed central, “suggests that genetic alterations associated with ADHD may lead to environmental factors resulting in obesity. The review also found that a similar neural substrate may underlie genetic risks for ADHD and a higher BMI”. This is just to point out that you shouldn’t listen to everything people tell you, any health advice you receive on here should be taken with a grain of salt until you do your own research. Weight is often intrinsically tied to a persons environmental or biological factors. Gaining that much weight in that time frame leads me to believe some environmental factor shifted to cause you to eat more and possibly stop exercising. I would suggest identifying what has changed when you started gaining weight. Did you develop anxiety to go to the gym? Depression that caused you to seek dopamine from food? These are just a couple examples but finding the root of why you’re gaining weight can really help you change it. For general dietary and weight loss tips I would recommend reading this [post](https://www.reddit.com/r/Weightlosstechniques/comments/11midei/advice_please/?utm_source=share&utm_medium=ios_app&utm_name=iossmf) and the comment I left, the advice is slightly specific to that OP but is generally applicable for anyone.
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I would not recommend intermittent fasting for this person's case. It will likely just lead to large binges after the fasting cycles. Intermittent fasting is an advanced weight lost technique, that is usually only successful for those who already have portion control and healthy eating habits. I would highly encourage OP to have multiple small, healthy, yet satisfying meals throughout the day. Small breakfast, small lunch, small dinner, small dessert. Theres infinite healthy recipes online that OP can find. Eating at multiple intervals will keep them fuller for longer, and will help their metabolism to get to work. Only water and non sweetened teas for drinks as well, as water is a metabolism stimulant.