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Depression and being overweight
I need help! Probably more help than this board can offer but maybe someone can nudge me in the right direction. I feel like I am in a vicious cycle - depression, eating/ not exercising and gaining more weight. I am about 30 lbs overweight - none of my clothes fit, which makes me more depressed. I literally had to unbutton my jeans after lunch today. I am overweight b/c I make bad food choices, and use food to make my day better because I am depressed, but then I feel awful after. And every day I continue this cycle. I am a single mom with full custody so working out is difficult as well. I have tried to fit it in in the morning, my son gets on the bus at 7:15 and I don't have to start getting ready for work until 7:45 so that gives me a half hour. But mornings are a very hard time for my depression... and I'd rather just sit and drink coffee and watch the news. I have also considered exercising on my lunch break - there is a gym near my office and I could get a trainer once a week to help with motivation. That would help eliminate the poor food choices at lunch at least too. Every day I try to do - oatmeal with fruit for breakfast, a protein bar for lunch, almonds for a snack and then a "sensible dinner". But I always end up really screwing up the lunch part and getting fast food. I also skip breakfast because I never feel like eating in the morning.
I know I need to restart therapy, but my new insurance doesn't kick in until January. I am hesitant about trying anti-depressants... I got off of them in the spring because I didn't feel they were helping. I have had some success with them in the past but my reaction to them is kind of complicated... they make me swing "too high" so I need to take a mood stabilizer with them so I don't get "manic" (They basically make me bi-polar but I am not bi-polar on no meds... just depressed) I haven't found an acceptable mood stabilizer, have had so many bad effects from the runs, to cutting off circulation to my feet, to excessive weight gain... for four years I have tried different med combinations (no history of depression at all ever before that). I have been hospitalized twice and I am just sick of the side effect, adverse reactions from the meds. Honestly I cannot even remember all that I have tried in case I wanted to start over with a new doc (I moved out of state and cannot go back to my old one)
If you have any advice it would be much appreciated! sorry if this post is rambling
Re: Depression and being overweight
Honestly, I struggle in this cycle too. It's a really tough one to fight your way out of. Here's what I'd suggest:
1) Don't skip breakfast - even if it's just something small, eat something. I keep FiberOne or granola bars in my car glove box and in my desk in case I don't squeeze breakfast in at home.
2) Definitely head to the gym on your lunch break, even if you're just getting a quick 30 minutes on the eliptical or whatever, that's great! The fast food thing is a nightmare, and it's so addictive (also for me, one bad choice leads to the next, it's a snowball thing). If it's a huge temptation, then I'd suggest having something small before you workout (a sandwich, bowl of soup, salad) so you don't feel tempted to skip the gym altogether and eat Taco Bell. Then when you get back to the office have some more food - an apple, maybe a string cheese, some crackers.
3) If you struggle with nutrition, get on sparkpeople.com and track what you eat, sometimes just having to write everything down helps me avoid eating something I know I shouldn't. And don't drink your calories, I'm always shocked at how much fat and sugar is in those Starbucks drinks.
4) Don't be too hard on yourself - if you can start small, the changes you make will make you feel good, and then you'll be encouraged to keep going with it.
You are so not alone in this. I am the same way and I am miserable. I am currently on the upswing of my weight gain. Very close to my heaviest and I keep finding myself making the wrong decisions. I know what to do. I just don't do it. It is a vicious cycle.
I agree with PP.
Eat breakfast.
Exercise at lunch. I wish I could do this but I wouldn't even come close to having enough time. Although I do try to walk at lunch when I can.
Eat lunch. Handful of nuts is not enough. Have a salad with some shrimp and some whole grain crackers. This will help you from eating things you really don't want to be eating.
Track your food. It will help you make good decisions.
If you start to eat better and exercise your mood will change and cycle will reverse. Trust me. I lived it about a year ago. I felt great. I was happy. Looked decent. My clothes were too big. I need to also get back on the wagon.
good luck
For me personally, I'm never hungry first thing in the morning, but after an hour or so, that's when my appetite kicks in. I make homemade egg mcmuffins (bake an egg in a muffin top pan, put it on a whole grain English muffin with a cooked turkey sausage patty and a slice of reduced fat cheese) in advance, and wrap them in cling wrap so that I can microwave them at work to eat. They're quite filling and very tasty! Perhaps you could eat at work instead of first thing in the morning?
Eating a healthy lunch is really important for me, too. I usually make a big "dinner" on the weekend and package it in individual portions to take to work. I'm not a big sandwich person, so this works well for me. Then, I have a midafternoon snack (usually a piece of fruit) and a small dinner. The key is to minimize temptation by making it easy to eat healthily. I'm not tempted to order takeout when I can just grab a healthy, homemade, prepackaged meal out of my fridge! I don't keep junk food or sweets in the house. try to find healthy foods that you like so that you don't get bored with it. Good luck!
You should eat more food. What you describe is not enough and you end up binging on something bad. Right now, don't eat fruits and vegetables only. You're going to fail. Drink water and don't go to the fast food anymore. At home, try to eat pasta, rice, bread...A meal of pasta with a little bit of parmesan and chicken will keep you full for a while. Then 3 hours later, eat a yoghurt and a fruit. Basically, eat something in the morning, then something at 10am (an apple or a cereal bar if your breakfast was super light) then lunch like pasta and chicken, then around 3 or 4pm a yoghurt and a fruit and then at dinner eat some vegetable meal with dessert (Jell-O chocolate mousse is delicious and only 60 calories). Anytime you're hungry, eat fruits. Right now clementines are in season and great for a snack.
As for working out, going to a gym is not easy for everyone. It can also be expensive. If you can walk outside do it. Download your favorite podcast and walk around your neighborhood. Time will fly. If you're like me and you live somewhere where it is -2F in the winter, I recommend working out at home. I am not paid by this product but I LOOOOVE Turbo Jam. It's basically a workout/dancing type thing and it works! I bought the stuff online and I paid a ridiculous price (less than $50) and got 4 DVD with a ton of different programs + some little books about food and what DVD/exercise to do in the next 8 weeks.
And you know what? After I do 20 mins of the Turbo Jam, I am not hungry at all. Between drinking a lot of water and working out, my body shuts off re:hunger.
Agree with PP. Also, not jumping on you, but are you still smoking pot? If so, you do realize that is a depressant, right?
I really encourage you to exercise. Studies have shown that people who exercise are 3 times less likely to be depressed or anxious that those who don't.
3/12 5 mi -- 49:22 Pace: 9:52
5/1 Half Marathon -- 2:11:22 Pace: 10:01
5/22 10k -- 56:29 Pace: 9:00
5/24 3.6 -- 29:03 Pace: 8:18
7/10 15k -- 1:44:46 injured Pace: 11:14
10/29 5k -- 28:24 Pace: 9:04
your memory/ reading comprehensions sucks... my boyfriend smokes pot. I do not.
Can you elaborate on this? Do you make on thing on the weekend and eat it all week for lunch or several things? What kinds of things do you make? I also hate sandwiches and do not like frozen meals either. I also don't have the energy to pack a lunch every day so this would work well for me.
Actually, no. That was in reference to a post that you made about him smoking pot. Your comment was "if you can't beat 'em, join 'em". That would lead one to believe that you partake as well.
3/12 5 mi -- 49:22 Pace: 9:52
5/1 Half Marathon -- 2:11:22 Pace: 10:01
5/22 10k -- 56:29 Pace: 9:00
5/24 3.6 -- 29:03 Pace: 8:18
7/10 15k -- 1:44:46 injured Pace: 11:14
10/29 5k -- 28:24 Pace: 9:04
Here is my example of "meal planning" for a single vegetarian- Step one, get small portion size tupperware, half cup and cup sized containers. The idea is to make something that can be made in large quantities, soups/ stews, casseroles, enchiladas, that you can add a little something to every day (or just re-heat at work or home), by steaming some veggies, adding a different protein, etc. Here are a few links (sorry not clicky) for things that can be made in large sizes and keep well:
http://www.readyseteat.com/recipes-Zucchini-Black-Bean-and-Rice-Skillet-5623.html?utm_campaign=RSE_JULY_28&utm_medium=newsletter&utm_source=SD&WT.mc_id=RSE_JULY_28_A&WT.mc_ev=click&fmid=14269414
http://quick-dish.tablespoon.com/2011/02/15/vegan-quinoa-and-black-beans/
http://www.perrysplate.com/2011/03/stacked-roasted-vegetable-enchiladas.html
Get thee back to the doctor. There are a lot of meds, and you should not be at a point where you can't get out of bed in the morning. Making seeing a therapist a top priority. Even if you don't smoke pot, it is a depressant and being around people using depressants (including lots of alcohol, etc) is not going to help you move into a positive, motivated frame of mind.
Definitely do NOT skip breakfast. What time do you wake up? I get up at 5am on the days I'm going to do my workout video. YOu can do the 30 DS or another DVD that combined cardio and circuit training for maximum results in a short amount of time.
I would think that your anti-depressants would contribute to weight gain too but it depends on which ones you're on.
My sister was trying to lose weight and brought a couple of microwaveable LeanCuisine / Healthy Start type boxed meals (different stores have sales where they are super cheap like 5 for $10). She took one to work and kept it in the freezer until lunch time. She also had to bring in something else b/c they are pretty small meals (like yogurt, cheese sticks, an apple), but it gave her a head start.
Your "planned meals" of oatmeal and protein bars are WAY TOO LITTLE to eat!!! No wonder you "cheat!" or never follow your plan. Have you considered WW online, where you make food choices? Even spark people can help you make food choices, and it's free.
If you can't make it to the gym during lunch time, unless you would have to pay OT at daycare, your son might be better off if you took 1/2 hour after work and excercised - - if only 3x a week. Having you healthy and less depressed makes you a better and more involved mom.
You need to eat more. Trying to starve yourself by eating some ridiculously low number of calories is setting yourself up to fail every day. Find an online BMR calculator to see how many calories you burn at rest. This is the minimum amount you need to eat every day.
Come overto Health and Fitness--you can get lots of help and motivation. You're not the only one in this situation.
Make an appointment with a therapist now. You won't be able to get in until your insurance kicks in anyway.
You need to see a doctor. You need to have other medical causes ruled out for the depression, lethargy, and weight gain (i.e., anemia, hypothyroidism, sleep disorders, insulin resistance, metabolic syndrome, etc.) before you again consider psych meds. You said you had been hospitalized twice in the past--were these psychiatric admissions or for another medical condition? Has anyone ever discussed Bipolar Type II with you? What you describe fits the clinical picture very closely. It's a little trickier to treat than "regular" depression and frequently does require augmentation with an atypical antipsychotic. While you haven't had a lot of luck with them (atypical antipsychotics or mood stabilizers) thus far and have concerns about the associated weight gain, you can address these issues with a psychiatrist. There is new evidence that taking metformin with atypical antipsychotics will prevent the unwanted metabolic side effects. Plus, one of the happy side effects of metformin is weight loss. Just something to consider
The other ideas posted above about diet and exercise are great, but sometimes even the smallest change can seem like trying to climb Everest when you're really depressed. Keep trying baby steps, don't beat yourself up too much, get a new doctor on board, look into therapy, and take it day by day. Keep us posted!
When I lose motivation to exercise I try to make a short term goal. Exercising 4 times a week for a month can be intimidating. Exercising 4 times THIS week is much easier. Exercising TOMORROW is easiest. Every day just tell yourself my goal is to exercise today. That's all. Mini goals. Once you exercise a few times I bet you'll start feeling better, and it'll be easier to keep at it.
And eat more food. chicken, salmon, lean beef, and LOTS of veggies. Get a variety of colors.
Sorry, just saw this. I make usually 2 big meals on the weekend and portion them out (on the weekend) into individual (maybe 2-cup?) containers for BF and me to take for lunch during the week. It changes every week. I just aim to make it a complete meal--protein + veggies + carbs. I'll do pasta with a very hearty veggie/meat sauce (shred or finely dice veggies to go in the sauce with turkey Italian sauce and/or lean ground beef, and use whole-wheat pasta), chili (again, lean meat and lots of veggies!), stews, enchiladas (sometimes with beans and rice on the side), a nice stir-fry with chicken and lots of veggies over brown rice, etc. Most things that aren't supposed to be "crispy" re-heat well. I also bring a piece of fruit for a mid-afternoon snack.
It's built-in portion control, having things already portioned out, and it definitely saves a lot of hassel not having to worry about making lunch in the mornings!