ADHD

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How do you handle overeating caused by boredom and innatentiveness? (sh.itjust.works)

submitted 4 days ago by zzffyfajzkzhnsweqm@sh.itjust.works to c/adhd@lemmy.world

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I figured my overeating might be caused by my undiagnosed inattentive ADHD I have been suspecting to have it.

Like with other habits I try to make any plan or strategy falls apart in max few weeks. But I need a long term solution. However I have never thought about it as caused by ADHD. But When I think about it, I overeat only when I am bored.

During meals I eat normal portions. But when I am bored I will be eating small chunks of food every time I visit fridge. I do not stop that because of my inattentiveness I do not even know I ate a lot. While watching a movie I get bored - even if it is interesting and I am very invested in it. I get some snack and I will eat a whole bag not even knowing when that happened. This happens even if snack was some special offer that tasted bad.

Few examples I get bored and overeating:

watching a movie - somehow movie is not enough stimuli for me
after I eat my meal and I wait for others to finish (I eat exactly as twice as fast as my wife)
when I am visiting someone and there is a food in front of me (conversation somehow is also not enough stimuli)
random parts of the day - usually if I have to wait.

No standard recommender diet practices worked in the long run (portion control, mindful eating, intermittent fasting, healthy eating, building a healthy lifestyle/routine...) Especially those based on building routine failed the most.

Do you have similar issues? Do you have a strategy that works in the long run? Have you successfully substituted eating for other stimuli?

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[–] unconsequential@slrpnk.net 19 points 4 days ago

Grab a no or low calorie drink to sip on instead. Water, flavored water, or something carbonated. Plan snacks like carrots or celery, pickles, or seeds or nuts or grapes etc. And yeah, gum, mints, suckers or cigarettes.

Try telling yourself things you can have instead of things you can’t. Then keep those things in arms reach. And try to always start with water. I even drink water with a splash of vinegar and salt bc the salt sparks your dopamine. But of course be wary of overindulging in salt.

As for meals have something that signals the end of the meal for you. Some people wait to drink until they’re done eating. Smokers light a cigarette. Maybe a hard candy or gum so you know you’ve completed the meal at least for you?