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Rebuilding Healthy Habits: Overcoming Setbacks in Intermittent Fasting and Emotional Eating

 

Dear Fasting Guru,

I need desperate help. It seems like Intermittent Fasting (IF) has just stopped working for me, or maybe I have stopped working for it? I'm back to emotional eating, and it's disheartening. I had lost 10 kg in 3 months from April to July, but since August and September, I've been stuck at the same weight. Now, in October and November, I've gained back 4 kg. 😔

My old demons have returned, and I don't feel like taking those walks anymore. Even within my fasting window, I'm reaching for fast food, unhealthy snacks, and junk food. I'm not sure what gets to me, but I just can't bring myself to say no to food. While I was losing weight, I felt fine, but now I've hidden the weighing scale because seeing no progress makes me eat even more.

Please, any advice or support would be greatly appreciated. How can I get back on track and regain control over my eating habits?


Dear Struggling Faster,

First off, it's important to remember that it's okay to start over. Progress is rarely a straight line, and setbacks are a normal part of any journey.

Let's take it step by step. Consider starting with just one small window of intermittent fasting once a week and build from there. This can help you ease back into the routine without feeling overwhelmed.

Another helpful tool is keeping a journal or using a note-taking app to write down your feelings when you notice you're eating out of control. Reflecting on these moments can provide insights into your triggers and help you develop healthier coping mechanisms.

To break out of the binge-eating habit, it's crucial to eat consistently. Try eating more frequent, smaller meals throughout the day. This can help regulate your hunger and reduce the urge to binge.

Remember, you're not alone in this. Take small steps and be kind to yourself along the way. You've made progress before, and you can do it again.

✨ If you find value in my content and it helps you on your fasting journey, consider supporting my work by buying me a coffee! ☕️ Your generosity keeps this blog alive and thriving, enabling me to share more insights, research, and tips. Thank you for being a part of this community and for inspiring me to continue this journey. ✨


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