Tips for losing weight/eating less when depressed?

I think crunchy foods are sort of satisfying when anxiety, boredom, or loneliness make someone crave eating. If you like or can stand vegetables, crunchy carrots, celery sticks, cucumber chips, snap peas, or apple slices have a lot of crunch and by the time you've consumed enough to start adding up calories, most people would be feeling very full and tired of eating. I would try to make sure I always had some of these things in the fridge. Second choice would be a non-fat crunchy carb. I like to eat mini-shredded wheat. It has the crunch of a triscuit, but it's made without any fat or sugar. In this instance, most people would quickly tire of it because of its lack of flavor, (cardboard-like would be a good description) but in the meantime would have gotten some healthy whole grain fiber. You can also pair it with a little piece of cheese and feel less guilty because, again, the shredded wheat is not adding fat, sugar or salt.

You probably already know that sugar feeds depression. The cycles of blood sugar rising and falling so quickly trigger biochemical reactions and have bad effects on brain hormones. Whole fruit (not juices) has natural sugars, but those are paired with a lot of fiber which slows the digestion of the sugars. Reach for those instead of a piece of cake.

In the end though, you need to find help with your depression and THEN worry about over-eating and gaining weight. Watching your weight balloon is sure to exacerbate your feelings of depression. Hopefully you have a mental health professional that knows what sort of therapies and perhaps medications can quickly help alleviate your depression. I haven't used anti-depression meds, but some are said to lead to weight gain, so I'd make sure your prescriber is aware that you're not interested in taking those ones.

Anti-depressants that have a track record of causing weight gain in some patients include the following : Certain tricyclic antidepressants, such as amitriptyline, imipramine (Tofranil) and doxepin Certain monoamine oxidase inhibitors (MAOIs), such as phenelzine (Nardil) Paroxetine (Paxil, Pexeva), a selective serotonin reuptake inhibitor (SSRI) Mirtazapine (Remeron), which is an atypical antidepressant — medication that doesn't fit neatly into another antidepressant category

Thank you, r1. That was helpful. Although I have dealt with depression most of my life, right now it's mostly situational -- my mother is dying, a relationship recently ended, and I am generally out of sorts.

R2 - I am so sorry that you are going through this! I am taking care of my mom who has Alzheimer’s and she gets mean & unruly. That and finances. I am eating too much of the wrong thing. Twenty years ago I would be smoking instead…. I hope that things get better for you soon!!

Don’t let them put you on mirtzapine! You’ll be seeing Dr Now in a matter of months!

Thanks r3

It’s a cliche, but I find exercise does help. I’m not much of an exerciser, but even a good walk helps, if you can manage that. It also creates a space to clear my head a little.

OP? When you're feeling depressed, take a walk! You'll be surprised at how much better you'll feel afterwards. And the best part is, it's zero calories!

OZEMPIC.

Yes, release your anger in exercise. It exhausts your physically and mentally. Take a nice, long bath or shower after and you will glow with good will.

Keep your trap shut. That will work wonders.

R6 here. My husband (85, I’m mid-60s) also has Alzheimer’s. He’s still sweet, but it’s all-consuming. You need to find a way not to define yours entirely as a caregiver—I continue to struggle with this.

plain air popped popcorn--great low cal snack and is cheap w lots of fiber

The answer is always carrot sticks.

I wonder how this works with drugs like Ozempic. Does it make one more depressed, because they can't find relief via food?

Follow a healthy weekly diet OP and then on Sunday, eat whatever you want. Also aerobic exercise works very well for depression, anxiety and keeping the pounds off. People like yourself need structure. Knowing what you will eat every day of the week and then having a cheat day, makes it easier.

Troll

Thanks r15

R16 is the Troll Troll.

Fuck off, troll. This is a good thread and the people posting are wise and well-intentioned.

EXCEPT FOR YOU.

You have to get rid of all the junk food. You can’t eat it if it’s not there.

And don’t let anyone else sabotage your diet.

LESS CARBS. Very easy.

I second cardio. It really does boost your mood.

Also: Satisfy yourself with complex carbs and high protein. Savory stuff that is healthy but doesn't feel like deprivation.

Non-starchy vegetables (broccoli, cauliflower, carrots) are your friend. You can have them raw to snack on with a Greek yogurt dip (just mix one of the dip packets you see in the supermarket, like Simply Organic) into 1 pint (16 oz) of Greek yogurt. The fiber and protein will fill you up.

Heat up a bag of frozen broccoli and cauliflower and mix it with hot sauce and/or your favorite seasoning like garlic powder. If you have an air fryer, you can make stuff like buffalo cauliflower that tastes like chicken wings at zero fat and a fraction of the calories.

Thanks r21

Go to YouTube and search anabolic dessert anabolic junk food etc. Then copy the recipes.

Good tips r21. It’s key that you don’t have junk food around and fill up on healthy food, but also don’t completely deny yourself. Go out for ice cream, or allow yourself pizza or fast food once a week.

In the early days of COVID lockdown I started walking at night. I found it very soothing and the perfect way to unwind before bed. Next time you feel triggered to overeat, put your sneakers on and go out for a walk.