“You can destroy an entire week’s effort in just a meal or two and you don’t have to be a binge eater to do that” This hit close to home. Thanks for the necessary reality check.
These videos make me feel better because it’s easy to think I’m a victim and other people have it easier but they truly just don’t eat as much as me… it’s so crazy how that happens. I have to track everything to really know
I love that she pretended to avoid fat, salts, sugar, and fizzy drinks, and she expects the hosts of the show to believe she became obese by eating fruits, veggies and water
I cut out bread , count carbs at 50 g or less a day , little sugar, seed oils, and added meat and butter, coconut oil, olive oil, eggs and low carb vegetables. I lost 30# in 6 months without even upping my exercise. I don’t get hungry all the time to where I can now fast 14 hours a day easily.
I think that's just their excuse to avoid being judged. Some of my friends who are obese also always say "I don't know why I'm fat, I rarely eat fried food, rarely drink sweet drinks, and exercise diligently." Even though when I was at his house, he ate a 10 inch cake, drank big bottle of cola, and ate a plateful of pork belly. When I told him, he said that he rarely eats food like that. I eat fried foods almost every day because I love it. But I count calories and eat vegetables, fruit and oatmeal too. I don't consume sugar and alcohol. Every week 3x weight lifts, 2x cardio, intermittent fasting every day. My BMI is 19.7, my body fat is 10%. If the total calories consumed per day are max 2500 (man) plus regular exercise, it is impossible to be obese.
I’ve recently come to the realization that snacks are what stop me from making my fitness goals. Like you said, you can get complacent about a couple hundred calories so often that you stagnate. Removing snacks between meals and saying no to little things here and there have made me more aware of how many opportunities there are in a day for me to go over my calorie goal.
I am a person that "snacks" on tea(without sugar) and water. To be honest it really helps because it keeps you hydrated and a bit full, without adding any calories. And the desire not to spend money on snacks actually helps too😂😂
@@IndiAcres yes, there we go. Most snacks are carbs and out of those, most are loaded with sugar. Even salty snacks have sugar. It doesn't help that snacks are often ultra processed foods. It's rare that people will "snack" on a lettuce. Even if you managed to eat the equivalent calories it would still not be as bad as sugar.
OMG, I think everyone is a "secret eater" to some extent. I sometimes don't even remember what I put in my mouth or I just forget to eat at all. Love it when you go into this topic.
@@baileypeterson7775 it's really hard to track every little detail, so it's understandable you wouldn't remember every piece of chocolate you grabbed at lunch break
@@kaoryakasaka6835 But that's not what she said, she said she purposely avoids logging something because she knows it's bad and just doesn't want the truth about it.
The self-deception part really hits home. While I dont have trouble with dieting, I do spend like 50hours a week on the internet while telling myself that I dont use the internet *that* much
The cooking snack held me back for MONTHS. While cooking our very healthy meals I'd eat a handful of marshmallows, cereal, cheese, or chocolate...swapped for baby carrots and everything got back on track.
This show hit me with the reality stone. It made me realise just how much I was lying to myself, thinking I 'didn't eat enough'. I was eating WAY too much! I started properly calorie counting and I lost 50lbs!
@stripedrajang3571 I lost the first 30 pounds in around 3 or 4 months. And then the last 20 pounds took around another 5 months. But I did it super slowly.
@@stripedrajang3571it's not something that happens in 2 months that's for sure.. you're looking at almost a year. but weightloss that isn't quick is preferable as you're more likely to stick to the lifestyle change and it isn't a shock to your body
@sweetart256 , I see. Yeah I'm a guy, who was almost at 230 pounds, but I'm aiming to be at 170. So far I'm at 185, but that took 4 months when I should have taken 2 months.
I was working out constantly for 3+ months with only a change of about 5lbs. Then I got a calorie tracking app and logged my passive calories to see what I was truly eating. 3000+ calories, easily. And this was after I had made "diet changes" like eating salads and having smoothies. Once I set a goal and put myself in calories deficit and stuck to my tracking app, I managed to lose 50lbs within the year 😊
@@EmilyRonaldson-bb5mu one way to minimize that is to find your go-to dishes you did calculate to be ok, and make those in batches and freeze them in it's usually good for your wallet too that way
I didn't find calorie counting to be sustainable in the long run, but for my first year it was excellent training in understanding where "stupid" calories sneak in. Sweet drinks or lots of goopy dressing on salads are canonical examples. Also, "working out" is an easy cheat. When I get on a mountain trail and hike ten miles with 3,000 feet of total elevation gain, I have to move my body through every bit of that horizontal and vertical motion until I finish. But I'm also enjoying the rewards of fresh air, scenery, wildlife, etc.
Exercise is irrelevant to weight loss. It is a good thing, but not for the purpose of weight loss. Exercise makes you more hungry and if you have a bad diet you're still going to overeat.
First culprit : morning coffee. If you order something at Starbucks (other than a black coffee), chances are you're getting around 250 to 500 calories extra everyday and people tend to not count those.
@@hypnoteapot second culprit: Sodas or energy drinks with a ton of sugar and calories. People tend to not count calories when it's a drink but forget just how much drinks decieve us haha
The issue is must people don’t know how to get in a calorie Deficit. They underestimate portions combined with labels not being accurate and they think they’re burning what their watch says which is 30-100 percent off.
There was one couple that didn't eat normally during the show and LOST WEIGHT! And the host called them out, because if that's how they really are they'd be losing weight not gaining it.
I’m a Brit and I love secret eaters. It’s made me look at my snacking more closely and stop lying to myself about just how much I ate. Particularly chocolate and sweets because they are so calorific
Try reducing the carbs and starches. Brits have far too much rice, bread, biscuits and potatoes in their diet. It’s cheap nutrition but the carbs drive insulin and obesity. Food inflation is an issue. Low carb veggies, ground beef and Whole eggs. Keep a lid on sugary fruits, as fruit can have a lot of fructose.
So I have struggled with severe chocolate addiction for years…I would always have I have chocolate in the house to feel at ease. I have started taking magnesium for severe headaches and my chocolate addiction has been greatly reduced. I’m taking 750mg a day of magnesium. I guess a huge portion of the population has a magnesium deficient and this causes a lot of health problems.
OMG The sugar thing though--I was STUNNED to learn how many processed savory foods have sugar in them. Burgers from McDonald's have SUGAR?!?!? Nuts to me. I stopped eating Fast Food in February and I don't miss it anymore.
@@missano3856 There's a difference between natural sugars that appear in fruits and the glucose/sucrose (can't remember which it is) they spray onto fast foods to make it more addictive. Especially since it's not as intuitive to most people that something like a cheeseburger would have high amounts of sugar added.
@@AuralayKristine Is there? Sucrose and glucose are sucrose and glucose, chemically speaking. Origins don't affect that. Now, the other ingredients around that sugar might impact uptake, but that's a different matter.
Honestly, Laura's experience is the most relatable to me. The hiccups they caught her in - sugary coffee and a snack in the morning, little snacks sprinkled throughout the day and too much sauce - are almost exactly what I've caught myself doing. Moreover, the calories she consumes isn't enough to cause her weight to skyrocket, but instead to "mysteriously" plateau. It makes me wonder how many times in the past I've had my weight mysteriously plateau in the middle of my weight journey, simply because I had grown complacent of my diet and begun to sneak calories in without realising.
My guess is that by working out so often and building muscle, she was able to prevent significant weight gain (hence the plateau) because she was burning off most of the junk food calories.
@Iah.Moriah.1111. I did the same few years back but couldn't maintain the lifestyle after 2 years. Had meat after a funeral and couldn't get back on the wagon. I never spent less money on food which was great but I hated how confrontatial everyone would get about me being vegan. I don't think I could do it again. Good Luck.
It's bull. When you are actually workingout, you need to eat probably 1.5-2x more, or you will be in a Caloric Deficit. So I don't believe that some sauce makes her gain weight, if she is working out & supposedly giving 110%. Just look how much those body builders & powerlifters eat. They are eating like 10,000-12,000 calories a day!! They are all saying that the most difficult part is to eat that much a day!! * It's actually my biggest issue. When I work out, I eat a lot. And when I don't workout, I still eat a lot.
I hate this mindset you people have... you can eat candies while losing weight. of course its not reccomended because you could have actual nutritional food instead but as long as you are in a calorie deficit you will lose fat.
@@stanbpbruh1529idk what world you live on, but if you are on a calorie deficit and replace those very important calories with straight sugar and fat you will not maintain your diet. Eat some fruit to sate your sweet tooth and forget the processed garbage if you want to sustain your weight loss
@stanbpbruh1529 Yeah but it's much harder to maintain a calorie deficit if you're eating candies and fast food. Just because they don't fill you up as well as high fiber/protein healthy foods.
When I was younger, I used to think shows like this were cruel, but ultimately harsh truths are never nice and I think seeing these things happening with other people helps us understand our own behavior.
This just made me think about one of my roommates I had back in college. She would say she ate healthy, but couldn’t loose weight, and accuse me of not eating enough and that was why I was so thin. Then she would finish a whole carton of ice cream in 1 day. Ate fast food at least 3 times a week. But still, she wasn't doing anything wrong in her mind. I was the unhealthy one.
because she FELT hungry plus if calorie counting works - then what did she do wrong? ice cream is just a food, so it is all right if she was on a calorie deficit (if she felt hungry, she should?)
@@Anna-rb6rg To be fair, I did leave much of the story out here. Didn't feel like going into everything with this roommate in a TH-cam comment. She was also dealing with a bit of mental issues that definitely contributed. Really here I was just making an observation that helped me to better understand her habits and where her mind must have been at at this time. What she did wrong here was feeling like she had the right to criticize me. I don’t honestly care what others do with their bodies. Until they start to feel like they have a right to comment on me, my body and my eating habits. She would constantly put me down for being skinny. So much so that I had major anxiety about my body and how much food I was eating for over a year after living with her. So watching a video like this helped me to understand that she was projecting her problems on to me rather then being honest about her situation. She's not the only person to have done this to me, I doubt she'll be the last. But at least now I know not to take it personally.
I'm overweight, but my sister is twice my size. On visiting her at her apartment one day, the conversation soon turned to the usual topic of how she could never lose weight even though she only eats salads, blaming thyroids... Again. She then jumped out of her chair saying she had to feed her cats. While she was busy, I decided to investigate under the settee I was sitting on. It was one of those conservatory types with 4 legs. However, the 1 foot gap between the underside of the settee and the floor was stuffed with things - magazines, knitting, piles of clothes, opened envelopes, cat toys, you name it, it was shoved under there. I slipped my hand under my seat, felt around in this garbage - and pulled out a whole pound bar of chocolate. I nearly laughed aloud. Chocolate salad anyone?
This is the biggest issue. Once i started measuring out my portions per recommended serving size and writing everything down to calorie and carb count, it amazed me (AMAZED me, I say!) at how easily i could reach 1200-1500 cals and 20-30 total carbs in a day EVEN with healthier foods. I learned a lot more about food for sure and it made me incredibly cognizant of what I eat
I eat very healthy and my daily carb in5ake is like 250 to 300. Carb is not bad at all and vegetable contain ton of them. Just don’t take your carb from shitty source like candy
@@beaulieuemile9314 i think it goes without saying that low carb refers to simple carbs. No ones worried about what broccoli will do to their waist line lol
@@mskimy1125 unfortunately lot of people don’t know this. Just look at the keto diet. Lot of people cut all possible carb and yes they will lose weight but they will have very low level of energy and poor health
Yup the second you look at every macronutrient of everything you eat you have a whole other awareness lol. Way easier to say “I’m eating well” than to actually track and see how healthily you’re eating 😅
This reminds me of a story my dad told me. A woman had a gastric bypass and was gaining massive amounts of weight during her recovery. At first no one could figure out why, she had to “drink” her meals and everything she ate sounded healthy. Up until she was asked if she adds anything to her blended meals. It turns out she would add AN ENTIRE JAR OF MAYONNAISE to her meals TWO TIMES A DAY…
Holy absolutely shitting turds that is beyond insane! That's why putting the work in before surgery is so important. Reminds me of that Alex Rodriguez influencer who blended herself up a cream cheese based Buffalo chicken smoothie not long after her second weight loss surgery 🤢
I recently have been diagnosed with gestational diabetes and have been adjusting my daily diet to minimize the sugar spikes and even though I was initially not happy with it (I only gained 7kg at 28 weeks of my pregnancy and immediately lost 1kg in 1,5 weeks). Once I got over the “hump” of restricting what I couldn’t eat but started to find alternative things that I could eat, I have started to feel so much better! I may stick to a “low-carb” diet even after pregnancy because I feel more energised after reducing sugar and carbs.
As someone who lost 30 lbs last year and have no problem staying there at my new weight I can recognise how I fooled myself before. Turned out in the end, eating healthier and LESS was key, who knew? 😅 And as long as I stick to good eating day-to-day I can feast once in a while without any impact.
It's interesting because this also applies to people that are underweight and trying to gain some mass. We tend to overestimate how much we eat. Usually you'll see these people saying "I eat half a kg of rice with chicken, I eat pizza", but this is one day, the other days they skip meals and eat very little. What helped me to realise how little I was eating was tracking my calories. I remember getting to the end of the day with 300 calories below my goal and thinking:"omg, what am I going eat now? I'm already super full!". We do the opposite of people that struggle to lose weight: we eat a lot of food that is low in calories and has volume, so we feel satiated fast. Caffeine also causes loss of appetite. We also tend to avoid snacking. For me in general it's difficult to hit 3 meals per day. Meanwhile, my sister, who struggles with weight los, eats 7 times per day! So it's interesting that our behaviours are tied to our struggles. We tend to go unconsciously to those paths that lead to weight gain or weight loss and these habits get in our way. That's why it's so important to be conscious and mindful of what we are eating and how frequently.
Yeah i can relate to this, i have always been thin but love to eat sugar and big fried meals, so when i eat with a friend they are like wow how are you so thin eating like that its not fair, but they dont realise i only eat that one meal all day and no snacks or alcohol.
Same…I actually attempted to gain more weight and I ended up losing weight 💀. I was so shocked because I thought I was eating so much more! During lunch break, I would eat the meal they served+ extra while my peers barely ate anything?? Like a burger with fries or a chicken salad with a stupid amount of mayo…I was so confused. (TW:calorie count)So I tracked one day and it all made sense…I guess I barely ate breakfast (90 cal) and a light 2nd lunch (250 cal) and a light dinner (350 cal) along with the big lunch (650) I had with my peers. No snacks cause I’m not a snacker…that’s just below 1350 cals…WAY less than what I thought :/ It’s still a lot better than before though, I used to skip my lunch break 😨 that would mean I was eating like 750😦cals on a weekday? 🤐oops…no wonder eating out on weekends didn’t do shit lmao
@@iflime Genuine question, I admit I don't know your medical situation, if your body isn't hungry why force yourself to eat more, and not just more, but unhealthy junky food? Sounds like you're fortunate to not have an addiction to processed junk food that most people have (and will likely die early from) and a well-regulated appetite and already do intermittent fasting which is waaay healthier than many meals a day. Why change?
I've gained like 20kg from targetting muscles that still had potential to grow. (lateral raises -> gaining in pec mass, oblique and deltoid, shoulder blade) You need to make some "room" and redirected that eaten energy there. For overweight, switch to liquid diet (blended fruit, nuts, gs), they deliver energy with very little deposit. HARDMODE: that liquid is water alone. Feel hungry? Drink half a stomach of water. By the time you've eliminated that, you're already 2 hours behindschedule snak.
"I eat less than my skinny friends" *translation* "I eat less than my friends, in front of them, but gorge when no one is looking" *hence, morbid obesity*
What they don’t understand is that the skinny friends are not performing or choosing what to eat based on who is watching. They likely eat roughly the same in public and in private
@@christalcavanaugh fat people see their skinny friend eat a big meal every now and then and think thats what they always eat, when in actuality thats probably the only meal their skinny friend ate the entire day.
Skinny friend here. What I do is I eat my cheat meals with friends and while I go out socializing. So I eat the fatty stuff like pizza and nachos, I drink all this alcohol, and my fat friends and coworkers are always amazed. He eats so much yet he is still skinny! (I’ve heard a few comments along these lines over the years.) What they don’t see is that the rest of the time I keep it very healthy. While they do the opposite-look healthy in front of people and then pig out the rest of the time when no one is looking. Irony of ironies.
Tracking is so important to bring your diet into perspective. I’ve become more conscious of what portions are appropriate since I’ve followed a macro based approach to tracking and I love it. I’ve been doing it for 7 months and I’m already over 20 lbs. down. 🥰
@@nightshade6433 You can enjoy both with moderation! Eat your dinner and enjoy the cupcake if you want. You don't have to restrict yourself all of the time.
I've lost weight before and I'm trying again. One thing that really helps me is putting what I eat in an app. It makes me more mindful about what I'm eating and I don't eat mindlessly. It's also learning about controlling portions. I've lost 10 kilos in the past three months and I still need to lose more but I feel hopeful!
I needed this video so much today! I lost 125 pounds almost 3 years ago, and I’ve maintained it. But over the last few weeks, I noticed the scale creep up by 3-5 pounds. And I haven’t been able to get it off. Reality check with this video!!!! I have been letting myself slip up way too much and I haven’t been working out as much. Thanks for the thoughts! Today is a new day!
Also remember that weight can fluctuate daily by 5-10 pounds based on dehydration levels, how much waste in your digestive tract, etc! 125 pounds lost is an incredible thing!!
same. I’ve lost over 200 pounds now. No secret, no special diet. I just stopped eating so damn much! Staying in a deficit and tracking my intake did it.
I’m still recovering from my binge eating disorder so I purposely notated what I ate first because I know I tend to black out when I’m on a binge. It really opened my eyes as to how much I ate in my “one” meal a day. I’ve unfortunately tried to lose the weight with another ED by doing a severe calorie deficit so now I document my food to relieve the fear of binge eating.
That's really rough and a lot of people go through that. I would say try to increase your calories when consistently eating your low calorie days by 100 for a month and see if you are making progress or see if it is less mentally draining. If it isn't, increase it by another 100 until you are at a happy medium.
An aggressive caloric deficit isn’t always an ED though. I’m 177 lbs at 5’10 so healthy weight but I’m doing a calorie deficit to cut off fat so my muscles show more lol
@@kippylily I think going from one extreme to the other only sets you up to ‘relapse’, eating maybe 500kcal below your maintenance and losing weight slowly is probably the best way to do it, it’s like how e.g. quitting smoking cold turkey is way less effective than weening yourself off.
I really enjoy your commentary on these things. It is an eye opener because it's not a "oh look at those fools" but rather a cautionary thing because so many of us over eat without realizing it.
When you mentioned sleep eating I started laughing so hard. I actually do sleep eat, it is something I do when I sleep walk. I figured it out by putting my ipad up to record me at night. And if the middle of most nights I sleep walk to the kitchen and eat stuff. So now I try to leave out healthier snacks so when I do, I eat that.
Omg that’s both hilarious and horrifying. I’m glad your sleepwalking self will eat healthy if you leave that stuff out lol. I’d probably sleepwalk right to the gas station for some hot Cheetos 😂😂😂
@@pdxdonut I haven’t yet so I guess sleeping me is good at chewing? I usually am eating stuff that is nuts or pre cut veggies/fruit so maybe that is why ( used to be chips or cookies/ crackers/ whatever was handy before I figure out the issue and put that stuff in a harder to reach area).
I love (and hate) how accurately you portray the EXACT moment of my weight loss journey I’m stuck in with each and every video you put up. I can’t thank you enough, always showing me (even though I usually don’t want to see it) how I’m fucking up, why I’m doing it and how to change it, your videos are absolute life changers. Keep up the great work, lots of love from Brazil!
OMG! I was going through the exact same thing! I had always been overweight, since I was very young… it wasn’t until my late 20s that I lost all the weight I ever wanted to lose through dedication. Eventually I got married, then pregnant & gained much of that weight back. I was miserable about that, but I knew I could change because I had done it before. So I started dedicating myself to that once again, & once again, I lost the weight I wanted to lose. Now I’m 40 & recently, I went through a hardship in my life & found myself emotionally eating once again. It didn’t matter what emotion, whether it be stress, happiness, sadness, or even boredom, I ate my feelings. I gained back around 20 pounds & I was very disappointed in myself. In my delusional mind, I felt I could eat anything I wanted & continue to keep the weight off because I had kept it off for so many years now. Of course, that was not true. When I started actively trying to get myself back to my previous health status, I was also actively self-denying the amount of calories I was still taking in… And this is what I love about your channel! I love that you insist upon self-awareness. Self-awareness is so very important when it comes to weight loss, but it also applies to just about every other aspect of your life. Same goes for taking accountability for your actions. You put out a very positive message to those who are in a position to be more prone to living in denial. It really helps to keep self-awareness at the forefront of our brains, so believe me, what you’re doing helps a lot & is rarely recognized or talked about in this toxic society. Thank you ❤ I appreciate what you are doing.
My weight has also been on and off for years for similar reasons, I can never seem to keep it off for good, I guess I'm terrible with food and I don't realise it
@@HUYI1 as u can see, so many of us deal with the same thing. I don’t know how u feel, but I understand. Just be self aware & we will all be ok 😉…I truly believe that.
My husband was unintentionally pushing both of our thin kids into a eating disorder. He would buy them junk food and then give them crud over actually eating it. This meant my son started eating his Takis in the bathroom. It was gross to find the food hidden in there and I called them toilet Takis. I finally got through to my husband and he stopped the behavior that was causing issues.
@@mateaukalua4426 yeah for real, what able-bodied man thinks that’s the way? uh yeah let me buy and then deride food eating hur hur hur hur i am your husband
Reminds me of my grandma who would call me fat and the next moment urge me to eat a second piece of cake or to polish off the leftovers so she wouldn't have to throw them away. I got really anxious about eating when visiting her.
@@KianaDocherty Bahaha I more meant I'm the weirdo who's updated you before now and then since you got me started--it's not at all weird that your content could get someone started on weight loss because your content is awesome, non-judgmental, and informative! :)
I definitely used to be a secret eater/denial eater. It's why I don't think I'll ever be able to stop tracking my calories. It's been so helpful for me to have accountability because I'll gladly track everything, but I did start noticing that my weight hasn't been going down as much or if at all. For me, it's not secret eating but figuring out that numbers I've learned would still put me at a calorie deficit for my weight likely aren't working anymore as the weight's gone down. I had to put myself on maintenance for a few weeks so I wouldn't spiral. I'm finally paying attention to things, especially regarding how much and what I eat and it's fascinating. Still not at a place where I can be okay around certain foods, but now I really know and understand I can't have them around!
A lot of my family members have obesity, my father is extremely obese and his brother( mu uncle) ended up passing away due to complications thanks to his weight. My father has always snuggled and has never been a healthy weight. My mother and me also struggled with food, until we got diagnosed with ADHD and anxiety and started getting treatment for it that that started to change (our bad eating habits were in correlation to our undiagnosed ADHD). My father is also getting treated for anxiety and has lost 8+kg without dieting (he is NOT starving himself, he just started eating more normal amounts of food) or exercising. The importance of realising you have a problem and getting treatment for it is so undervalued :/
I LOVE sugar. I'd never lie about that. I'm working on it. Eating a much smaller portion and enjoying sugar free options. In addition to health benefits, I also had some dental issues, so that was a factor too. Admitting you have a problem, is a big factor in achieving your goals
Intermittent fasting can be an option. You can still indulge in sugar during your one meal for the day (within reason and calories of course), but your body has a lot more time to deal with fat burning if it has to go beyond the 16 hour mark without food. I lost 65 pounds in 5 months with this method, and I still indulged in some sweets here and there after I finished my main meal. Trick is to just not snack throughout the day, even if you don't do that method. Our bodies cannot effectively burn fat as intended if we keep feeding it all of the time, even if it is small amounts of calories.
What is Poutine? We never had an obesity problem in the U.K. until KFC and McDonald’s came to our high streets the over time we became overwhelmed with fast foods outlets.
The most common mistake I have seen people make when tracking their daily calorie intake is that they just track the food, and not beverages. Unless you only drink water, every beverage has calories, and it adds up very quickly.
Wonderful video! *Secret Eaters* was the show that opened my eyes and convinced me that I was not a medical anomaly. I wasn’t so much “secret” eating as I was horrifically underestimating serving sizes and conveniently not counting things like cooking oils and liquid calories. Once I got more accurate about calorie counting and put myself in an actual deficit, the weight dropped off. Now, though, after some comfortable maintenance, I’d like to trim off just a few more pounds, but wow…it is so difficult to take a small, reasonable deficit when you’re very close to target weight. A few excessive treats or an indulgent weekend can wipe out your progress or worse, start you creeping back up if such things become common. Like you, I’ve gotten the low hanging fruit of healthy lifestyle taken care of: No alcohol, lots of fruits and veggies, little to no eating out, movement (including strength training, running, and daily walks)…the challenge is to trim a few calories here and there in a way that doesn’t trigger feelings of deprivation and the associated bingeing. Good luck to all of us on that journey!
This is exactly what I needed to hear right now , thank you for posting I've lost 60 lbs from watching your videos and from watching Michelle McDaniel but recently started gaining some of it back. This video helped me regain the motivation to track my calories again.
And even with "sugar free " snacks the funny thing is Insulin is the hormone our body uses to store fat and it is the mere taste of sweetness that release it so you wind up with extra Insulin in the blood not only causing Insulin resistance but also causes you to store fat more aggressively TLDR:you may as well just eat sugar or none at all
@@Broathonthewizard Yeah, they are only good if you’re diabetic or doing the ketogenic diet, and even then in moderation of course. They are usually about the same calories as well so not that good of an option for a regular diet but I am not gonna deny myself a little daily indulgence as long as it fits my daily caloric intake;)
@@irmaktemel7171 i respect your opinion , but in a personal sense im not diabetic nor an advocate for keto , that being said another thing extra insulin in the blood can do is CAUSE cravings for sugar as well diet soda is a great way to fall off a diet . i prefer to stick with fruit and i dont personally feel cravings as biting as when i used to drink it on the daily . i used to be 275 lbs 180 now
@@Broathonthewizard I understand your concern I truly do but there are ways to negate that sugar crash. Having your desert directly after your meal is the best and one of the most convenient ways to do it. The way it works is since you're already in the middle of digesting your meal, the digestion thus flow of sugar is slower than normal and you get a steady rise of insulin, preventing the crash. This is actually mimicking fruits in that the fiber in them is what makes the digestion of sugar slower so you don't get a crash. I respect your chosen method but wanted to give you some additional useful information when you do wanna have something sweet
I don't think most Canadians actually eat maple syrup, we just horde it so we can artificially inflate the price to force people to buy butter flavoured corn syrup instead.
Love your content Kiana! I’m british and find it so funny these shows are being covered now (I think I first watched it in 2012). I believe in 2016 we introduced the “traffic light system” in the U.K. which was a mandatory standard on food packaging, we honestly had no idea before that what we were eating haha. It’d probably be a good video topic how the nutrition labels in the U.K. work, they’re incredibly helpful and definitely made me and my family change the way we eat.
Would be awesome if Secret Eaters produced a new series and discussed the impact of the new food guidelines. Would be nice for viewers and beneficial for nutritional science (but possibly sad for the person) if they followed up with previous participants and discussed how the updated guidelines changed their purchasing and consuming behaviors.
We have a similar thing here in Germany where all food gets a rating from A to D and in a similar kind of "traffic light" color :) Very helpful even for me with yeaaaaars of struggling and educating myself on food. You just can't know everything as a normal person. And it made me realize my one and biggest weakness: Cheese.
@@MaryGershwin that sounds great! And super helpful. There’s just NO way it would ever happen here in the US. Our food lobbyists would make sure that idea never saw the light of day.
I noticed when people eat well and still having hard time dropping weight, they forget that as they get smaller, they do not need as many calories. We also overestimate how many calories we use in one workout and it can be confusing how eat and workout and balance it all. I also don’t stress about the number on the scale. My problem right now is having enough protein! I love vegetables! Proteins -not so much.
There isalsoa pretty pervasive that people need way more protein that they actually do. 1g protein per kilogram body weight is plenty unless you are a full on athlete
The recommended amount of protein is .8g per kg of body weight I think? It’s higher for weight lifters or athletes. But I have the opposite problem. I can eat protein on top of protein but I hate eating vegetables. I always need to find ways to make them more convenient.
I LOVE your secret eaters videos! Please do more SE in general, but I'd particularly love to see your take on the Essex sisters Lauren and Stephanie, because I think they are the most relatable in terms of how easy it is to lie to yourself without being in extremes like some of the episodes.
I’m glad you’re posting on these. I’ve also revisited them recently. In addition to the points you make about self-deception, I’ve also noticed that people CANNOT take advice from people that make them feel bad. It doesn’t even seem intentional all the time. The ego just rejects further input from sources of damage.
I absolutely love your commentary! It's empathetic yet truthful. I feel like you're the friend I needed when I was struggling with eating because you get it, and you do so from a balanced state of mind. I also suffered from BED and recovered, but I still watch all of the shows that you cover on your channel because they help me stay cognizant of my behavior. Even without a full-blown eating disorder it's sooo easy to fall into poor eating habits. I can honestly see how these people feel genuinely clueless given that they don't usually have the opportunity to play out all of their missteps on video. The brain is a bit too good at making short-term rewards seem completely justifiable in the moment, and you have to use a little critical thinking to get past this when false justifications become a habit.
I love your channel Kiana! I used to be overweight and (still do occasionally) binge eat. My last weight loss attempt went exactly as you described yours. Not tracking calories consistently enough and being too lenient on myself after overeating due to not wanting to fall back into negative, restrictive behaviour patterns😅 The combination of information you provide + the empathy and humour of your videos really help me in my journey of understanding myself and just being a healthier person all around. Lots of love!🩷
My daughter was recently diagnosed as insulin resistant and this has been an eye opener. I’ve watched her diet and exercise like crazy and getting nowhere. Take calories out of the equation and look at the GI index of food. I was eating crackers and thinking they were benign low calorie foods but their GI is up in the 70s so this will give you sugar spikes and excess insulin which is then stored as fat. Other good thing about removing sugar spiking food is you stop craving it too.
No it doesn’t, I really wish people would stop spreading this shit. Give me any credible sources you have regarding insulin resistance. If I gave your daughter 500 calories that consisted of strictly carbs and sugar, she would drop body fat. Insulin resistance doesn’t defy thermodynamics. If anything her BMR would be higher than the average person. Please take some courses on how to interpret data and studies
This is why I think so many (not all, but many) people can see a change in their eating habits simply by keeping a food journal! It forces them to confront what and how much they are ACTUALLY eating each day
I have never really commented before, yet have I consumed 100s if not 1000s of hours of You Tube. I really connected with what you said at the end, I've been between 200lbs and 240lbs for years. You talking about losing yourself over the months and needing to hold yourself accountable..... It made me pull out my Agenda again! I want to get back on track, but this time you've equipped me with 'AWARENESS' and I really thank you!!!!!! Wish me luck and PLEASE keep making content, I am a huge fan!
My biggest weakness with “secret” eating is the splash of whole milk and drizzle of honey I add to my tea. It might only be an additional 50-75 calories in an otherwise calorie neutral beverage, but I tend to have 2-3 cups of tea each day. It’s so easy to overlook these minute daily habits but consistency adds up in both directions.
you can always swap for almondmilk, but in terms of insulin tolerance it’s best to stick to real sugar and just add less. a cup of unsweetened almond milk is usually about 30~60 calories, so a small splash is around 10 cal.
I discovered this channel a 6 months ago and it inspired me. I was honest with myself and my eating habits. I made complete change. Now I’ve already lost about 50 pounds( 20 to go), and I’m more active then ever.
I was at a mcdonalds with Vana who complained that "I don't know why I can't lose weight, I barely eat 800 calories a day." She was slamming down a double mcdonalds gutburger, a large fries and a large shake (almost 2000 c at that time) right in front of us.
for people who like sugary foods and coffee/tea like me! there's a cool rule to have: if you plan to eat something sweet with your tea/coffee, then don't put any sugar in that tea/coffee. but of you specifically want to have tea/coffee with sugar, then don't eat anything sweet with it. we all do that in my family because we all have a sweet tooth lol and it helps!
As a former obese person, I had the same problem. I just didn't understand how MUCH I was actually eating so being heavy was a mystery at the time. So I made a food diary and didn't lie. I wrote down everything I ate and at the end of the week, I'd revise. I was shocked and horrified how much I was actually eating so I changed that. Now I'm a healthy weight for my height and I still keep a food diary, so I can keep track and actually pay attention to how much I'm eating instead of zoning out. Personal accountability is important.
I just wanted to say thank you for your videos! While I am not actively trying to lose weight, I am trying to change certain (lifelong) behaviours and your videos are very much appreciated. Achieving any kind of substantial and meaningful change can be quite difficult but your videos definitely help. You are great at motivation and I am thankful to the algorithm gods for recommending one of your videos. I hope you live long and prosper, Kiana.🖖
I wanted to thank you, a few months ago, in February, I saw one of your old videos, and there you talked about the importance of counting calories, I think it was a video about Amber Lynn. I realized that you were right about that, and that day I downloaded an application to count calories on my cell phone. Thanks to that I have lost 16 pouns (7,500 kilograms). Thank you very much for giving such incredible information! Greetings from Argetina
thank you, Kiana, your personal story and conclusion at the end of this video is probably THE most important thing I needed to hear 6 months into my weight loss. I am so glad that you pointed this trap out so I can avoid it. I am now food tracking a lot more consistently thanks to this video.
Since having bariatric surgery I've found myself saying "oh it's fine to eat XYZ foods because I can only eat a couple bites anyways" and I'm already seeing how much I justify fatty and sweet foods because of this. To the people who had the surgery; those two bites add up, you digest it FAST and end up hungry twice as often and it simply isn't worth it, you can still gain even if you stay within the portions (for me 6oz max a meal) just remember to be cautious because those yummy bites aren't worth all your effort and work!
Thank you Kiana! I so desperately needed this video. I just lost 105lbs and I started noticing my past behaviors but was using the excuse that it's quest or atkins while I binge. I needed this reality check! You're the best! ♡
This is such perfect timing. I lost 10 kg on low carb late last year, then a friend suggested those injections "You can eat whatever you want!" and while I did see the benefit of them in reducing appetite, I can still eat through that. And yes exactly, a few binge meals can ruin a week of low cal eating. So from yesterday I'm back on the paid version of Myfitnesspal (for the carb counting) and tracking like an angel. *sigh*
Well done on your weight loss.. I lost 20lb by using my fitness pal… the free version) I just make sure I am eating no more then 12.00cal a day.. and I find this really easy.. be very careful with those Weight loss injections.. I have a friend who Lost three stone using them but as soon as she stopped the injections she put the three stone back and more!!!
you will never be able to sustain a low carb diet because carbs are needed for energy and are essential for good health-protein and fat are highest in overweight countries...extreme low carb causes sickness which will result in temporary weight loss but typically your body will fight you on it for a neverending cycle of weight loss/gain.
It is not often a secret eating thing, but more of an unconscious eating thing. Not realizing how loaded with calories/fat/sugar most convenient/fast food is - that's an issue. Even if you think you are doing well with food choices - the truth is often the opposite, simply because just not being aware of the sad nutritional truth. I have never been overweight, but there have been periods, where I just did not have good eating habits (especially while being an uni student). With some changes in the last few years, and also when getting a smartwatch and protocolling what I eat - I got a lot more aware of what I eat in a day. One example for a change I implemented: when craving fries - oven baked fries/country potatoes it is. No frying/additional oil involved. Not much salt, but more other seasonings. Recently I tried a small menu at a KFC for a quick lunch, something I haven't had in quite a while, with water instead of soda to just focus on the foods taste, but that small crunch burger and small fries already amounted to half a day's worth of calories for me. Shocking. But the good thing was - the fries mostly just tasted like fat and salt to me now, which means, changing that eating habit was a success. The burger was okay, but also not as good as in my memories. Re-educating ones tastebuds is a process - but it can work.
Those who don’t understand nutrition can say they don’t eat sugar , but have breakfast cereal or toast for breakfast, sandwiches or jacket potato for lunch, pasta or pizza for dinner. These are all carbs/sugar.
I'm 16 and 190 lbs I fall into binge eating really easily and even easier during the summer especially with how many more cals I burn and how dying hot I am I tend to fall right back into it, then dismiss the issues cause I don't gain weight, I absolutely love your vid's and you and others have helped me so much with realizing I'm hurting myself when I eat just to taste or feel something, I hope I can apply all the skills you guys have taught me this summer, last summer was hard but I've lost 60 lbs from my top weight and it's just been a year ❤ lots of love
i feel u during the summer idk if it’s the pressure to be thin but for the last two years all i’ve done all summer is binge eat. but i’m breaking the cycle this year and i hope the same for u
Have a look at Dr. John McDougal's free program on his website. It made me healthy and thin.Wish I had found it when I was a kid struggling with my weight.
I've been food journaling for 2 months because I was so confused on how I wasn't losing weight when cutting out sugar. Turns out I'm obsessed with lasagna and chips and these things also hold tons of sugar too! You tend to forget these things or not think about them in order to still give in to cravings with no guilt. Good luck to everybody
Cutting out sugar, or drastically reducing it is a great first step, but when it comes to losing weight, it is crucial to be in a consistent calorie deficit. Even with a very low sugar diet, if you're not in a calorie deficit, you won't lose the weight.
I have BED and SRED, so this was extremely helpful. I've lost 17.5 stone so far, but recently have been in a BED cycling which sets off the SRED. which has resulted in a bit of regain. But I'm getting back on it now. Truthfulness with yourself is so important. Thank you for this 😊
I see this behavior _all the time_ in people. The only reason I barely do it is because I’ve had anorexia in the past. Some of the thought patterns still linger, always will, but I don’t act on them. I still calculate calories, not obsessively but roughly estimating (“helps” to have memorized most food info). I’m just hyper aware of what I eat each day, so I know exactly where I get any possible extra calories. I’m never confused if I’ve put on extra ~2kg. My vices are energy drinks, candy and alcohol. I’ve been gently changing my habits, tho. Due to my ED, there’s nothing I restrict but I’ve learned to reduce and be reasonable. I’ve eaten less candy and I don’t crave them the same way. If I want something sweet, I go for a sweet grapefruit or canned peaches. Or eat nuts or a bit of cheese if I’m simply snack-ish. I’d like to cut out all added sugars from my diet cause of how pointless, unhealthy and addictive it is... but that’s hard af! I’ve switched to sugar-free energy drinks and have a sugary one 1-2 times a week. Otherwise I drink water or tea. I feel basically the same if I skip the drinks altogether so it’s more of a habit (you know, that cold can, just a little something to have) than really about the caffeine. I used to drink at least 2 liters of tea a day, now I’m lucky if I drink a whole liter, but I’m slowly getting into that habit again. And with alcohol.. yeah, I drink too much, but considering the previous ways I’ve calmed myself down in my life, I’m fine with it. I never binge drink, I hate that feeling - I usually have 2 drinks, occasionally 4-5 socially. I love cider but boy those can be very calorie-dense. I’ve switched to making my own drinks, easily halving the calories and having lots of fun with it. Otherwise, I eat quite healthy. Getting better every year (I used to eat too little, yet still like garbage in my early to mid 20s)! Lots of veggies, fruits, fiber (dark rye bread is amazing), fish and chicken. I unironically love a plate of plain chicken, chunks of raw broccoli, spinach and rice or preferably couscous. Obviously well seasoned, but I like simple food. Eating out once a month - that sushi or burger tastes that much better. Right now I just really wanna be fit. I’m average weight, maybe thin on a good day but I’ve got some muscle on me. I refuse to weigh myself because my ED brain doesn’t care about hormones or muscle growth, just a low number. I try to work out _at least_ 1-2 times a week and I play the drums which can be a whole workout on its own. My point is that it’s possible to be (nearly) fully aware of your eating habits, but it usually requires either lots of self-denial about some destructive behavior followed by a long, arduous process of dissecting that and being brutally, gently honest with yourself - OR disordered eating (or perhaps an illness) which requires you to obsess over everything you put in your mouth. For me, it was both, but the self-denial was not food-related. It just helped me deal with those feelings in other aspects of life too. Cheers to anyone who read this whole thing rambling mess! You are worthy of health and love.
I struggled with my weight my whole life, due to both PCOS and my eating/exercise habits. At my heaviest I was 200lbs at 5’5”, and at my lowest I was 125lbs. I’ve maintained 130-140lbs for the last 4 years, which is the longest I’ve ever held onto a healthy weight, though I’d still like to lose 10lbs or so. The key really is consistency and honesty. You hit the nail on the head when you said one meal can throw off an entire week’s worth of efforts, and we’re capable of lying to ourselves about it. I’ve found that it doesn’t work to tell myself “oh it’s the holidays, I should eat whatever I want” or “oh it’s my birthday I should treat myself” or “calories don’t count on vacation” because all of that can genuinely sabotage all the effort I put into eating healthy otherwise or exercising regularly. I’ve had to change my internal narrative on what “treating myself” means, and now I choose to believe that it means making healthier choices that will serve my body in the long run.
Thank you for the reminder! I lost about 40 lbs a few years ago, have maintained for the most part, and then started dating a dude who likes to cook. While I am EXTREMELY grateful for him and what he (literally) brings to the table, I've gained 20 lbs back in the year we've been dating. I've been "actively" trying to lose it again, except that in retrpspect, I really haven't been THAT active about it... I track here and there, but not on the weekends, and while I definitely know that's doing me in, I haven't done anything to address it yet. So thank you so much for being so forthright and for reminding me that my own bad habits are my downfall!
I absolutely believe this show 100%! I used to lie to myself CONSTANTLY and I believed the BS because I wanted to. It was a very cold awakening when I had to admit how much I was eating. And it was WAY more than most of the people on the show
My weight loss has been stagnating for the last few weeks and I'm slowly realizing I've actually been in denial about how much chips and salsa I'm consuming. Every time I overindulge, I tell myself "just this one time will be fine" but if I'm being honest with myself, that happens nearly daily at this point. This is the video I needed right now
Right there with you girl! 4 years ago I dropped 100 lbs-any time I’ve slid back, and it’s time to lose again, I feel like I’m an effing crazy person. I, too, do not eat fast food. Haven’t had pizza in years. Don’t have a sweet without fruit or protein-but I eat too much. I relaxed myself into some bullshit. I feel ya girl.
I think a good way to get around the secret eating thing is to remember that if you buy it, you're going to eat it. Like no one is out there buying food that they're going to throw in the bin. You can't eat chocolate bars if you didn't buy them. Your diet begins in the shop.
My brother used to be this way. He 'mysteriously' started to lose way weight rapidly when he started to measure everything he ate on a digital kitchen scale and write down the numbers and what he ate. People are biased, and their memories aren't perfect. They very often 'remember' things in a self serving manner. That's why being systematic and recording everything is way to go for any sort of long term goal.
Bingo… such a good way to go about it. I counted every calorie I ate for a week then slowly reduced them and swapped certain foods for others. Counting & measuring out your food intake definitely works. Bravo to your brother 😁
My mom has argued with me that there are fat people who are fat because they don't eat enough. And I'm like mom, they have to be eating more calories than they need to be gaining weight. If any of these people my mom knows actually wrote down every little thing that went in their mouths, they'd know why they are heavy.
My recent weight loss mesocycle has gone a lot better than my last few attempts and I think it's mostly because of sleep. When I'm tired I get a lot more stressed and far more cravings. After covid, my job now let's me work from home twice a week, saving me a three hour commute. I use this time to catch up on sleep. With more rest and less cortisol, I was able to lose nearly 9 pounds in five weeks
I love this series! It really gives me an instant reality check when I stall on my weight loss journey and start to trick myself into thinking I am doing everything right while forgetting the extra calories that have been sneaking into my diet.
I'm not even trying to lose weight but I tried tracking my diet before, it really helped me be more conscious of what I eat! I guess we humans don't naturally keep track of our food, before I used to forget what I ate in the previous day for instance, now I can actually remember lol
Hey Kiana, loved your video! Have you ever thought of recording something about the changes in relationships after your weight loss? I mean, if people started to pursue more or less, if you made friends or lost some, and even how your confidence changed in social situations.
You are so incredibly lovely. Your smile, your voice, your entire presence. You always make me smile. The content is great of course and it is encouraging me to better myself.
Thank you for your honest talk about binge eating. Your videos have helped me realise that I have been practicing "Intermittent Binging" instead of the intermittent fasting that I thought I was practicing as my daily routine. I had excellent results with intermittent fasting since around 2017, but I have gained a lot of the weight back over the last couple of years. This is because I was packing in a lot of food during my restricted eating times. Also my physical activity decreased post pandemic, so I have to get that back in order, too. Thanks for the help in bringing awareness to my situation.
I've been on my most successful weight loss/fitness journey for just over 2 years now. I have no "diet", but my only rule is that I must track everything, good or bad, whether it exceeds my limits or not. It's the only thing I will not relent on. Is my tracking always 100% accurate? No - I do go to restaurants and many do not have nutritional info available so I just have to guess - but the habit of tracking is more important to me as I do not work and could mindlessly snack all freaking day. It's really easy to "forget" a spoonful of peanut butter, just one chip, and to think that piece of fruit doesn't matter until you realize you ate a plum, a pear, a banana, 4 rambutan, and a dozen cherry tomatoes.
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Sorry for the audio quality! I accidentally recorded this on my computer💀💀
it’s ok, the content quality is what matters
It's okay queen! Your videos are always greatly appreciated
No worries, it souds decent
poor kiana noob lol. im guessing you picked the wrong microphone in the settings? you can disable the onboard mic so that it never happens. 🙂
I love that you care so much about the overall quality, but it really is better than you think!
“You can destroy an entire week’s effort in just a meal or two and you don’t have to be a binge eater to do that” This hit close to home. Thanks for the necessary reality check.
hahah happy to share!!! A hard lesson to learn on my part too LOL 💀💀
Tell amberlynn that
So true. If I indulge on a holiday, it may take a week of healthy eating to start losing weight again.
These videos make me feel better because it’s easy to think I’m a victim and other people have it easier but they truly just don’t eat as much as me… it’s so crazy how that happens. I have to track everything to really know
It's true for me too. I often lose weight than gain a lot of it back again. I'm trying to be more consistent with my eating habits now. 💀
Justice for Dawn!! She did NOT eat all that mayonnaise and if she did, she didn’t
Lol😂😂😂😂😂😂😂❤
🤣🤣🤣
It depends on what the meaning of 'IF' is...
@@patrickbuglass973 if she did do it, she didn't do it because she did, no she didn't.
🙈😅😅😅
I love that she pretended to avoid fat, salts, sugar, and fizzy drinks, and she expects the hosts of the show to believe she became obese by eating fruits, veggies and water
We have selectively bred fruits to be candy in comparison to what we had a few hundred years ago
@@yummyherbicide7296 and they are still like 50 cals per piece full of fiber, water and vitamins, not like candy.
I cut out bread , count carbs at 50 g or less a day , little sugar, seed oils, and added meat and butter, coconut oil, olive oil, eggs and low carb vegetables. I lost 30# in 6 months without even upping my exercise. I don’t get hungry all the time to where I can now fast 14 hours a day easily.
Well you can. You just need to eat a lot of them.
I think that's just their excuse to avoid being judged. Some of my friends who are obese also always say "I don't know why I'm fat, I rarely eat fried food, rarely drink sweet drinks, and exercise diligently." Even though when I was at his house, he ate a 10 inch cake, drank big bottle of cola, and ate a plateful of pork belly. When I told him, he said that he rarely eats food like that.
I eat fried foods almost every day because I love it. But I count calories and eat vegetables, fruit and oatmeal too. I don't consume sugar and alcohol. Every week 3x weight lifts, 2x cardio, intermittent fasting every day. My BMI is 19.7, my body fat is 10%.
If the total calories consumed per day are max 2500 (man) plus regular exercise, it is impossible to be obese.
I’ve recently come to the realization that snacks are what stop me from making my fitness goals. Like you said, you can get complacent about a couple hundred calories so often that you stagnate. Removing snacks between meals and saying no to little things here and there have made me more aware of how many opportunities there are in a day for me to go over my calorie goal.
Dr Rob cyves says "a snack is an emotional event"🙈🤭
Snacking also keeps your insulin levels high all the time.
I am a person that "snacks" on tea(without sugar) and water. To be honest it really helps because it keeps you hydrated and a bit full, without adding any calories. And the desire not to spend money on snacks actually helps too😂😂
@@kaoryakasaka6835 absolutely. I couldn’t believe how much I was spending on chips 😳
@@IndiAcres yes, there we go. Most snacks are carbs and out of those, most are loaded with sugar. Even salty snacks have sugar. It doesn't help that snacks are often ultra processed foods.
It's rare that people will "snack" on a lettuce. Even if you managed to eat the equivalent calories it would still not be as bad as sugar.
OMG, I think everyone is a "secret eater" to some extent. I sometimes don't even remember what I put in my mouth or I just forget to eat at all. Love it when you go into this topic.
I log my food and still end up not logging some things because I don't wanna know how bad it is
Yeah, unless you intentionally pay attention, you'd likely be way off.
@@baileypeterson7775 it's really hard to track every little detail, so it's understandable you wouldn't remember every piece of chocolate you grabbed at lunch break
@@kaoryakasaka6835 But that's not what she said, she said she purposely avoids logging something because she knows it's bad and just doesn't want the truth about it.
@@lainiwakura1776 I can read lol. I just said that even if they did track it, a lot of stuff would likely slip their mind anyway
The self-deception part really hits home. While I dont have trouble with dieting, I do spend like 50hours a week on the internet while telling myself that I dont use the internet *that* much
and i tell myself i’m not addicted to nicotine…. while i’m obviously addicted
Me too
@@DarkPassenger918if your going to smoke tobacco then smoke cigars. Assuming that's the way you consume your nicotine..
Yeah, it is really easy to lose track, which is why I don’t even have deserts in my house.
As someone with a background in social determinants of health, I love how you touch on these topics with such knowledge and empathy. Love your videos!
thank you very much!!!
The empathy and honesty without judgement is my favourite thing about Kiana's channel.
#JusticeforDawn
That's a very kind comment ❤
The cooking snack held me back for MONTHS. While cooking our very healthy meals I'd eat a handful of marshmallows, cereal, cheese, or chocolate...swapped for baby carrots and everything got back on track.
This show hit me with the reality stone. It made me realise just how much I was lying to myself, thinking I 'didn't eat enough'. I was eating WAY too much! I started properly calorie counting and I lost 50lbs!
How long did it take to lose 50 pounds?
@stripedrajang3571 I lost the first 30 pounds in around 3 or 4 months. And then the last 20 pounds took around another 5 months. But I did it super slowly.
I'm so proud of you ❤
@@stripedrajang3571it's not something that happens in 2 months that's for sure.. you're looking at almost a year. but weightloss that isn't quick is preferable as you're more likely to stick to the lifestyle change and it isn't a shock to your body
@sweetart256 , I see. Yeah I'm a guy, who was almost at 230 pounds, but I'm aiming to be at 170. So far I'm at 185, but that took 4 months when I should have taken 2 months.
I was working out constantly for 3+ months with only a change of about 5lbs. Then I got a calorie tracking app and logged my passive calories to see what I was truly eating. 3000+ calories, easily. And this was after I had made "diet changes" like eating salads and having smoothies. Once I set a goal and put myself in calories deficit and stuck to my tracking app, I managed to lose 50lbs within the year 😊
But see then I start obsessing and go crazy counting calories 😭😭😭😭
@@EmilyRonaldson-bb5mu one way to minimize that is to find your go-to dishes you did calculate to be ok, and make those in batches and freeze them in
it's usually good for your wallet too that way
I didn't find calorie counting to be sustainable in the long run, but for my first year it was excellent training in understanding where "stupid" calories sneak in. Sweet drinks or lots of goopy dressing on salads are canonical examples.
Also, "working out" is an easy cheat. When I get on a mountain trail and hike ten miles with 3,000 feet of total elevation gain, I have to move my body through every bit of that horizontal and vertical motion until I finish. But I'm also enjoying the rewards of fresh air, scenery, wildlife, etc.
Exercise is irrelevant to weight loss. It is a good thing, but not for the purpose of weight loss. Exercise makes you more hungry and if you have a bad diet you're still going to overeat.
GOATED
I wanna show Secret Eaters to every person who says "A calorie deficit just doesn't work for me!" Usually they are getting extra calories somehow.
First culprit : morning coffee.
If you order something at Starbucks (other than a black coffee), chances are you're getting around 250 to 500 calories extra everyday and people tend to not count those.
@@hypnoteapot second culprit: Sodas or energy drinks with a ton of sugar and calories. People tend to not count calories when it's a drink but forget just how much drinks decieve us haha
The issue is must people don’t know how to get in a calorie Deficit. They underestimate portions combined with labels not being accurate and they think they’re burning what their watch says which is 30-100 percent off.
There was one couple that didn't eat normally during the show and LOST WEIGHT! And the host called them out, because if that's how they really are they'd be losing weight not gaining it.
@@loosingit9355 ooh I haven't seen that episode. Do you remember which one it is I would love to watch it?
I’m a Brit and I love secret eaters. It’s made me look at my snacking more closely and stop lying to myself about just how much I ate. Particularly chocolate and sweets because they are so calorific
Try reducing the carbs and starches. Brits have far too much rice, bread, biscuits and potatoes in their diet. It’s cheap nutrition but the carbs drive insulin and obesity.
Food inflation is an issue. Low carb veggies, ground beef and Whole eggs. Keep a lid on sugary fruits, as fruit can have a lot of fructose.
@@skinfx3813When you say "potatoes are bad, actually", you've gone too far
So I have struggled with severe chocolate addiction for years…I would always have I have chocolate in the house to feel at ease. I have started taking magnesium for severe headaches and my chocolate addiction has been greatly reduced. I’m taking 750mg a day of magnesium. I guess a huge portion of the population has a magnesium deficient and this causes a lot of health problems.
If you don't buy it, you can't secretly eat it. Honestly, have found that my grocery shopping is the key to weight control for me.
Are all brits such self delusional liars?
OMG The sugar thing though--I was STUNNED to learn how many processed savory foods have sugar in them. Burgers from McDonald's have SUGAR?!?!? Nuts to me. I stopped eating Fast Food in February and I don't miss it anymore.
Makes it easier to get people addicted to there food 😒
Ya know what has a surprising amount of natural sugar-tomatoes. Sugar in sane quantities isn't the devil it's made out to be.
@@missano3856 There's a difference between natural sugars that appear in fruits and the glucose/sucrose (can't remember which it is) they spray onto fast foods to make it more addictive. Especially since it's not as intuitive to most people that something like a cheeseburger would have high amounts of sugar added.
While still not that great those sugars are attached to fiber which slows the absorption a bit
@@AuralayKristine Is there? Sucrose and glucose are sucrose and glucose, chemically speaking. Origins don't affect that. Now, the other ingredients around that sugar might impact uptake, but that's a different matter.
Honestly, Laura's experience is the most relatable to me. The hiccups they caught her in - sugary coffee and a snack in the morning, little snacks sprinkled throughout the day and too much sauce - are almost exactly what I've caught myself doing.
Moreover, the calories she consumes isn't enough to cause her weight to skyrocket, but instead to "mysteriously" plateau. It makes me wonder how many times in the past I've had my weight mysteriously plateau in the middle of my weight journey, simply because I had grown complacent of my diet and begun to sneak calories in without realising.
My guess is that by working out so often and building muscle, she was able to prevent significant weight gain (hence the plateau) because she was burning off most of the junk food calories.
this is why going vegan helped me.. tough to find vegan donuts
I've lost 42 pounds over the last few months, just eating less, I'm looking to lose 20-30 more to hit my goal weight of 170-180
@Iah.Moriah.1111. I did the same few years back but couldn't maintain the lifestyle after 2 years. Had meat after a funeral and couldn't get back on the wagon. I never spent less money on food which was great but I hated how confrontatial everyone would get about me being vegan. I don't think I could do it again. Good Luck.
It's bull.
When you are actually workingout, you need to eat probably 1.5-2x more, or you will be in a Caloric Deficit.
So I don't believe that some sauce makes her gain weight, if she is working out & supposedly giving 110%.
Just look how much those body builders & powerlifters eat.
They are eating like 10,000-12,000 calories a day!!
They are all saying that the most difficult part is to eat that much a day!!
*
It's actually my biggest issue.
When I work out, I eat a lot.
And when I don't workout, I still eat a lot.
Laura's thought process is actually "well I ate a salad, so means I made space for a Twix in my diet"
Twix salad
I hate this mindset you people have... you can eat candies while losing weight. of course its not reccomended because you could have actual nutritional food instead but as long as you are in a calorie deficit you will lose fat.
@@stanbpbruh1529idk what world you live on, but if you are on a calorie deficit and replace those very important calories with straight sugar and fat you will not maintain your diet. Eat some fruit to sate your sweet tooth and forget the processed garbage if you want to sustain your weight loss
U absolutely have space for a twix in ur diet 🤦♀️
@stanbpbruh1529 Yeah but it's much harder to maintain a calorie deficit if you're eating candies and fast food. Just because they don't fill you up as well as high fiber/protein healthy foods.
When I was younger, I used to think shows like this were cruel, but ultimately harsh truths are never nice and I think seeing these things happening with other people helps us understand our own behavior.
I am not convinced these shows are real.
Seriously!? I used to cheer it on lol
@@Serenitie3 Seriously! lol. This is just my general take on "reality tv".
Also the fact is that these people choose to go on the show, and they are a lot less cruel than shows like The Biggest Loser.
They are cruel if you truly want to help people you can do it without the camera on
This just made me think about one of my roommates I had back in college. She would say she ate healthy, but couldn’t loose weight, and accuse me of not eating enough and that was why I was so thin. Then she would finish a whole carton of ice cream in 1 day. Ate fast food at least 3 times a week. But still, she wasn't doing anything wrong in her mind. I was the unhealthy one.
because she FELT hungry
plus if calorie counting works - then what did she do wrong? ice cream is just a food, so it is all right if she was on a calorie deficit (if she felt hungry, she should?)
@@Anna-rb6rg To be fair, I did leave much of the story out here. Didn't feel like going into everything with this roommate in a TH-cam comment. She was also dealing with a bit of mental issues that definitely contributed. Really here I was just making an observation that helped me to better understand her habits and where her mind must have been at at this time.
What she did wrong here was feeling like she had the right to criticize me. I don’t honestly care what others do with their bodies. Until they start to feel like they have a right to comment on me, my body and my eating habits. She would constantly put me down for being skinny. So much so that I had major anxiety about my body and how much food I was eating for over a year after living with her. So watching a video like this helped me to understand that she was projecting her problems on to me rather then being honest about her situation. She's not the only person to have done this to me, I doubt she'll be the last. But at least now I know not to take it personally.
😅7😅
😅7😅
@@isaacmaue-tg7kl calorie counting does not work for everyone. For some people it could but not everyone.
I'm overweight, but my sister is twice my size.
On visiting her at her apartment one day, the conversation soon turned to the usual topic of how she could never lose weight even though she only eats salads, blaming thyroids...
Again.
She then jumped out of her chair saying she had to feed her cats.
While she was busy, I decided to investigate under the settee I was sitting on. It was one of those conservatory types with 4 legs. However, the 1 foot gap between the underside of the settee and the floor was stuffed with things - magazines, knitting, piles of clothes, opened envelopes, cat toys, you name it, it was shoved under there.
I slipped my hand under my seat, felt around in this garbage - and pulled out a whole pound bar of chocolate. I nearly laughed aloud. Chocolate salad anyone?
Uh oh! Did you confront her?
You both need a gastric bypass
Can I get the chocolate???
I have a picture of a ghost on a tv.
@@justslightly7794 Maybe you can lay off!!!
This is the biggest issue. Once i started measuring out my portions per recommended serving size and writing everything down to calorie and carb count, it amazed me (AMAZED me, I say!) at how easily i could reach 1200-1500 cals and 20-30 total carbs in a day EVEN with healthier foods. I learned a lot more about food for sure and it made me incredibly cognizant of what I eat
girl i feel that so much. for my height/goals i need about 1500 on a cut and its TOUGH! especially while trying to get enough protein
I eat very healthy and my daily carb in5ake is like 250 to 300. Carb is not bad at all and vegetable contain ton of them. Just don’t take your carb from shitty source like candy
@@beaulieuemile9314 i think it goes without saying that low carb refers to simple carbs. No ones worried about what broccoli will do to their waist line lol
@@mskimy1125 unfortunately lot of people don’t know this. Just look at the keto diet. Lot of people cut all possible carb and yes they will lose weight but they will have very low level of energy and poor health
Yup the second you look at every macronutrient of everything you eat you have a whole other awareness lol. Way easier to say “I’m eating well” than to actually track and see how healthily you’re eating 😅
This reminds me of a story my dad told me. A woman had a gastric bypass and was gaining massive amounts of weight during her recovery. At first no one could figure out why, she had to “drink” her meals and everything she ate sounded healthy. Up until she was asked if she adds anything to her blended meals. It turns out she would add AN ENTIRE JAR OF MAYONNAISE to her meals TWO TIMES A DAY…
Holy absolutely shitting turds that is beyond insane! That's why putting the work in before surgery is so important. Reminds me of that Alex Rodriguez influencer who blended herself up a cream cheese based Buffalo chicken smoothie not long after her second weight loss surgery 🤢
Oh, dear! I like mayo, but that would be horrendous!
Mayo smoothie
😱Oh my.
A standard jar of mayo is around 2700 calories.
I recently have been diagnosed with gestational diabetes and have been adjusting my daily diet to minimize the sugar spikes and even though I was initially not happy with it (I only gained 7kg at 28 weeks of my pregnancy and immediately lost 1kg in 1,5 weeks). Once I got over the “hump” of restricting what I couldn’t eat but started to find alternative things that I could eat, I have started to feel so much better! I may stick to a “low-carb” diet even after pregnancy because I feel more energised after reducing sugar and carbs.
As someone who lost 30 lbs last year and have no problem staying there at my new weight I can recognise how I fooled myself before. Turned out in the end, eating healthier and LESS was key, who knew? 😅
And as long as I stick to good eating day-to-day I can feast once in a while without any impact.
It's interesting because this also applies to people that are underweight and trying to gain some mass. We tend to overestimate how much we eat. Usually you'll see these people saying "I eat half a kg of rice with chicken, I eat pizza", but this is one day, the other days they skip meals and eat very little. What helped me to realise how little I was eating was tracking my calories. I remember getting to the end of the day with 300 calories below my goal and thinking:"omg, what am I going eat now? I'm already super full!". We do the opposite of people that struggle to lose weight: we eat a lot of food that is low in calories and has volume, so we feel satiated fast. Caffeine also causes loss of appetite. We also tend to avoid snacking. For me in general it's difficult to hit 3 meals per day. Meanwhile, my sister, who struggles with weight los, eats 7 times per day! So it's interesting that our behaviours are tied to our struggles. We tend to go unconsciously to those paths that lead to weight gain or weight loss and these habits get in our way. That's why it's so important to be conscious and mindful of what we are eating and how frequently.
Yeah i can relate to this, i have always been thin but love to eat sugar and big fried meals, so when i eat with a friend they are like wow how are you so thin eating like that its not fair, but they dont realise i only eat that one meal all day and no snacks or alcohol.
i recommend milkshakes with protein powder for weight gain
Same…I actually attempted to gain more weight and I ended up losing weight 💀. I was so shocked because I thought I was eating so much more! During lunch break, I would eat the meal they served+ extra while my peers barely ate anything?? Like a burger with fries or a chicken salad with a stupid amount of mayo…I was so confused.
(TW:calorie count)So I tracked one day and it all made sense…I guess I barely ate breakfast (90 cal) and a light 2nd lunch (250 cal) and a light dinner (350 cal) along with the big lunch (650) I had with my peers. No snacks cause I’m not a snacker…that’s just below 1350 cals…WAY less than what I thought :/
It’s still a lot better than before though, I used to skip my lunch break 😨 that would mean I was eating like 750😦cals on a weekday? 🤐oops…no wonder eating out on weekends didn’t do shit lmao
@@iflime Genuine question, I admit I don't know your medical situation, if your body isn't hungry why force yourself to eat more, and not just more, but unhealthy junky food? Sounds like you're fortunate to not have an addiction to processed junk food that most people have (and will likely die early from) and a well-regulated appetite and already do intermittent fasting which is waaay healthier than many meals a day. Why change?
I've gained like 20kg from targetting muscles that still had potential to grow.
(lateral raises -> gaining in pec mass, oblique and deltoid, shoulder blade)
You need to make some "room" and redirected that eaten energy there.
For overweight, switch to liquid diet (blended fruit, nuts, gs), they deliver energy with very little deposit. HARDMODE: that liquid is water alone. Feel hungry? Drink half a stomach of water. By the time you've eliminated that, you're already 2 hours behindschedule snak.
"I dont eat sugar"
Ma'am, you may not literally be eating sugar from the bag, but you are eating food that contains sugar.
"I eat less than my skinny friends"
*translation*
"I eat less than my friends, in front of them, but gorge when no one is looking"
*hence, morbid obesity*
What they don’t understand is that the skinny friends are not performing or choosing what to eat based on who is watching. They likely eat roughly the same in public and in private
@@christalcavanaugh fat people see their skinny friend eat a big meal every now and then and think thats what they always eat, when in actuality thats probably the only meal their skinny friend ate the entire day.
Skinny friend here. What I do is I eat my cheat meals with friends and while I go out socializing. So I eat the fatty stuff like pizza and nachos, I drink all this alcohol, and my fat friends and coworkers are always amazed. He eats so much yet he is still skinny! (I’ve heard a few comments along these lines over the years.) What they don’t see is that the rest of the time I keep it very healthy. While they do the opposite-look healthy in front of people and then pig out the rest of the time when no one is looking. Irony of ironies.
@@pdruiz2005LOL same!! i literally save up my calories for those events, its not like we just eat like garbage constantly
@@christalcavanaugh probably cleaner when not in public, most people eat pretty clean in everyday life and splurge a little when they're out
Tracking is so important to bring your diet into perspective. I’ve become more conscious of what portions are appropriate since I’ve followed a macro based approach to tracking and I love it. I’ve been doing it for 7 months and I’m already over 20 lbs. down. 🥰
This helped me too but I hate having the mentality that I can either have dinner or a cupcake. Life is definitely less enjoyable when I'm tracking.
@@nightshade6433 You can enjoy both with moderation! Eat your dinner and enjoy the cupcake if you want. You don't have to restrict yourself all of the time.
I've lost weight before and I'm trying again. One thing that really helps me is putting what I eat in an app. It makes me more mindful about what I'm eating and I don't eat mindlessly. It's also learning about controlling portions. I've lost 10 kilos in the past three months and I still need to lose more but I feel hopeful!
I also try to control the portion sizes of my meals to help
Great going that, 10 kg in 3 months! Congratulations 👏
I needed this video so much today! I lost 125 pounds almost 3 years ago, and I’ve maintained it. But over the last few weeks, I noticed the scale creep up by 3-5 pounds. And I haven’t been able to get it off. Reality check with this video!!!! I have been letting myself slip up way too much and I haven’t been working out as much. Thanks for the thoughts! Today is a new day!
Also remember that weight can fluctuate daily by 5-10 pounds based on dehydration levels, how much waste in your digestive tract, etc! 125 pounds lost is an incredible thing!!
how did you do it
@@bridgetroll9350 tracking and staying in a calorie deficit
same. I’ve lost over 200 pounds now. No secret, no special diet. I just stopped eating so damn much! Staying in a deficit and tracking my intake did it.
I’m still recovering from my binge eating disorder so I purposely notated what I ate first because I know I tend to black out when I’m on a binge. It really opened my eyes as to how much I ate in my “one” meal a day.
I’ve unfortunately tried to lose the weight with another ED by doing a severe calorie deficit so now I document my food to relieve the fear of binge eating.
That's really rough and a lot of people go through that. I would say try to increase your calories when consistently eating your low calorie days by 100 for a month and see if you are making progress or see if it is less mentally draining. If it isn't, increase it by another 100 until you are at a happy medium.
@@666blaziken Ohh thank you for the tip! I will definitely give that a try. Hope you have a wonderful day :)
An aggressive caloric deficit isn’t always an ED though. I’m 177 lbs at 5’10 so healthy weight but I’m doing a calorie deficit to cut off fat so my muscles show more lol
@@kippylily I think going from one extreme to the other only sets you up to ‘relapse’, eating maybe 500kcal below your maintenance and losing weight slowly is probably the best way to do it, it’s like how e.g. quitting smoking cold turkey is way less effective than weening yourself off.
I felt this in my soul. 😩For almost a decade I would only eat every 4 days. Ed is so hard to overcome. 🫂💛
I really enjoy your commentary on these things. It is an eye opener because it's not a "oh look at those fools" but rather a cautionary thing because so many of us over eat without realizing it.
When you mentioned sleep eating I started laughing so hard. I actually do sleep eat, it is something I do when I sleep walk. I figured it out by putting my ipad up to record me at night. And if the middle of most nights I sleep walk to the kitchen and eat stuff. So now I try to leave out healthier snacks so when I do, I eat that.
Omg that’s both hilarious and horrifying. I’m glad your sleepwalking self will eat healthy if you leave that stuff out lol. I’d probably sleepwalk right to the gas station for some hot Cheetos 😂😂😂
A friend of mine would sleep eat on Ambien. She would wake up with donuts in her hair. She finally padlocked her pantry at night.
What if you start choking though?!
@@orchadorkification It took me a looooooong time to figure out why the chips and cookies kept disappearing, even thought I live alone. 😂
@@pdxdonut I haven’t yet so I guess sleeping me is good at chewing? I usually am eating stuff that is nuts or pre cut veggies/fruit so maybe that is why ( used to be chips or cookies/ crackers/ whatever was handy before I figure out the issue and put that stuff in a harder to reach area).
I love (and hate) how accurately you portray the EXACT moment of my weight loss journey I’m stuck in with each and every video you put up. I can’t thank you enough, always showing me (even though I usually don’t want to see it) how I’m fucking up, why I’m doing it and how to change it, your videos are absolute life changers.
Keep up the great work, lots of love from Brazil!
OMG! I was going through the exact same thing! I had always been overweight, since I was very young… it wasn’t until my late 20s that I lost all the weight I ever wanted to lose through dedication. Eventually I got married, then pregnant & gained much of that weight back. I was miserable about that, but I knew I could change because I had done it before. So I started dedicating myself to that once again, & once again, I lost the weight I wanted to lose. Now I’m 40 & recently, I went through a hardship in my life & found myself emotionally eating once again. It didn’t matter what emotion, whether it be stress, happiness, sadness, or even boredom, I ate my feelings. I gained back around 20 pounds & I was very disappointed in myself. In my delusional mind, I felt I could eat anything I wanted & continue to keep the weight off because I had kept it off for so many years now. Of course, that was not true. When I started actively trying to get myself back to my previous health status, I was also actively self-denying the amount of calories I was still taking in…
And this is what I love about your channel! I love that you insist upon self-awareness. Self-awareness is so very important when it comes to weight loss, but it also applies to just about every other aspect of your life. Same goes for taking accountability for your actions. You put out a very positive message to those who are in a position to be more prone to living in denial. It really helps to keep self-awareness at the forefront of our brains, so believe me, what you’re doing helps a lot & is rarely recognized or talked about in this toxic society. Thank you ❤ I appreciate what you are doing.
My weight has also been on and off for years for similar reasons, I can never seem to keep it off for good, I guess I'm terrible with food and I don't realise it
@@HUYI1 as u can see, so many of us deal with the same thing. I don’t know how u feel, but I understand. Just be self aware & we will all be ok 😉…I truly believe that.
My husband was unintentionally pushing both of our thin kids into a eating disorder. He would buy them junk food and then give them crud over actually eating it. This meant my son started eating his Takis in the bathroom. It was gross to find the food hidden in there and I called them toilet Takis. I finally got through to my husband and he stopped the behavior that was causing issues.
did he think it was funny to fck with your kids mental health or why tf did he do that?
That's actually stupid lol😂. What is he thinking?
@@mateaukalua4426 yeah for real, what able-bodied man thinks that’s the way? uh yeah let me buy and then deride food eating hur hur hur hur i am your husband
I’m glad he changed
Reminds me of my grandma who would call me fat and the next moment urge me to eat a second piece of cake or to polish off the leftovers so she wouldn't have to throw them away. I got really anxious about eating when visiting her.
Kiana video!!!
137?!? That is insane!!! (and it's not weird at all lol) Way to go queen!! 👑💕
THAT IS AMAZING, congrats!!! Good for you ♥
Wow congrats 🎉🎉🎉🎉👏👏👏👏👏
@@KianaDocherty Bahaha I more meant I'm the weirdo who's updated you before now and then since you got me started--it's not at all weird that your content could get someone started on weight loss because your content is awesome, non-judgmental, and informative! :)
Congratulations 🎉🎉❤🎉🎉
Thank you for having subtitles!!!! Your inclusivity is appreciated!!
I definitely used to be a secret eater/denial eater. It's why I don't think I'll ever be able to stop tracking my calories. It's been so helpful for me to have accountability because I'll gladly track everything, but I did start noticing that my weight hasn't been going down as much or if at all. For me, it's not secret eating but figuring out that numbers I've learned would still put me at a calorie deficit for my weight likely aren't working anymore as the weight's gone down. I had to put myself on maintenance for a few weeks so I wouldn't spiral. I'm finally paying attention to things, especially regarding how much and what I eat and it's fascinating. Still not at a place where I can be okay around certain foods, but now I really know and understand I can't have them around!
I like how scientific and descriptive you get with your explanations it really helps to understand things better
A lot of my family members have obesity, my father is extremely obese and his brother( mu uncle) ended up passing away due to complications thanks to his weight. My father has always snuggled and has never been a healthy weight. My mother and me also struggled with food, until we got diagnosed with ADHD and anxiety and started getting treatment for it that that started to change (our bad eating habits were in correlation to our undiagnosed ADHD). My father is also getting treated for anxiety and has lost 8+kg without dieting (he is NOT starving himself, he just started eating more normal amounts of food) or exercising. The importance of realising you have a problem and getting treatment for it is so undervalued :/
I LOVE sugar. I'd never lie about that. I'm working on it. Eating a much smaller portion and enjoying sugar free options. In addition to health benefits, I also had some dental issues, so that was a factor too. Admitting you have a problem, is a big factor in achieving your goals
Intermittent fasting can be an option. You can still indulge in sugar during your one meal for the day (within reason and calories of course), but your body has a lot more time to deal with fat burning if it has to go beyond the 16 hour mark without food. I lost 65 pounds in 5 months with this method, and I still indulged in some sweets here and there after I finished my main meal.
Trick is to just not snack throughout the day, even if you don't do that method. Our bodies cannot effectively burn fat as intended if we keep feeding it all of the time, even if it is small amounts of calories.
Sugar IS A GOOD THING! LEARN REALITY!
The problem is NOT sugar itself but the amount and of WHAT KIND you are eating. Fake or real.
@@berrymint6384 OK Durianrider
Poutine would easily be the Canadian food that would end up on a show like this
What is Poutine? We never had an obesity problem in the U.K. until KFC and McDonald’s came to our high streets the over time we became overwhelmed with fast foods outlets.
I googled Poutine it looks yummy. All my favourite food in one dish. OMG! Save me from it.
The most common mistake I have seen people make when tracking their daily calorie intake is that they just track the food, and not beverages. Unless you only drink water, every beverage has calories, and it adds up very quickly.
Wonderful video!
*Secret Eaters* was the show that opened my eyes and convinced me that I was not a medical anomaly. I wasn’t so much “secret” eating as I was horrifically underestimating serving sizes and conveniently not counting things like cooking oils and liquid calories. Once I got more accurate about calorie counting and put myself in an actual deficit, the weight dropped off.
Now, though, after some comfortable maintenance, I’d like to trim off just a few more pounds, but wow…it is so difficult to take a small, reasonable deficit when you’re very close to target weight. A few excessive treats or an indulgent weekend can wipe out your progress or worse, start you creeping back up if such things become common.
Like you, I’ve gotten the low hanging fruit of healthy lifestyle taken care of: No alcohol, lots of fruits and veggies, little to no eating out, movement (including strength training, running, and daily walks)…the challenge is to trim a few calories here and there in a way that doesn’t trigger feelings of deprivation and the associated bingeing.
Good luck to all of us on that journey!
This is exactly what I needed to hear right now , thank you for posting I've lost 60 lbs from watching your videos and from watching Michelle McDaniel but recently started gaining some of it back. This video helped me regain the motivation to track my calories again.
" I don't eat sugar. "
Moi:
" 😮 You telling me that cake and chocolate bars you binge was sugar free ? "
And even with "sugar free " snacks the funny thing is
Insulin is the hormone our body uses to store fat and it is the mere taste of sweetness that release it so you wind up with extra Insulin in the blood not only causing Insulin resistance but also causes you to store fat more aggressively
TLDR:you may as well just eat sugar or none at all
@@Broathonthewizard Yeah, they are only good if you’re diabetic or doing the ketogenic diet, and even then in moderation of course. They are usually about the same calories as well so not that good of an option for a regular diet but I am not gonna deny myself a little daily indulgence as long as it fits my daily caloric intake;)
@@irmaktemel7171 i respect your opinion , but in a personal sense im not diabetic nor an advocate for keto , that being said another thing extra insulin in the blood can do is CAUSE cravings for sugar as well diet soda is a great way to fall off a diet . i prefer to stick with fruit and i dont personally feel cravings as biting as when i used to drink it on the daily . i used to be 275 lbs 180 now
@@Broathonthewizard I understand your concern I truly do but there are ways to negate that sugar crash. Having your desert directly after your meal is the best and one of the most convenient ways to do it. The way it works is since you're already in the middle of digesting your meal, the digestion thus flow of sugar is slower than normal and you get a steady rise of insulin, preventing the crash. This is actually mimicking fruits in that the fiber in them is what makes the digestion of sugar slower so you don't get a crash. I respect your chosen method but wanted to give you some additional useful information when you do wanna have something sweet
@@irmaktemel7171 that is pretty good to know thanks for the insight !
I don't think most Canadians actually eat maple syrup, we just horde it so we can artificially inflate the price to force people to buy butter flavoured corn syrup instead.
Love your content Kiana! I’m british and find it so funny these shows are being covered now (I think I first watched it in 2012). I believe in 2016 we introduced the “traffic light system” in the U.K. which was a mandatory standard on food packaging, we honestly had no idea before that what we were eating haha. It’d probably be a good video topic how the nutrition labels in the U.K. work, they’re incredibly helpful and definitely made me and my family change the way we eat.
Would be awesome if Secret Eaters produced a new series and discussed the impact of the new food guidelines. Would be nice for viewers and beneficial for nutritional science (but possibly sad for the person) if they followed up with previous participants and discussed how the updated guidelines changed their purchasing and consuming behaviors.
We have a similar thing here in Germany where all food gets a rating from A to D and in a similar kind of "traffic light" color :) Very helpful even for me with yeaaaaars of struggling and educating myself on food. You just can't know everything as a normal person. And it made me realize my one and biggest weakness: Cheese.
@@MaryGershwin that sounds great! And super helpful. There’s just NO way it would ever happen here in the US. Our food lobbyists would make sure that idea never saw the light of day.
I noticed when people eat well and still having hard time dropping weight, they forget that as they get smaller, they do not need as many calories.
We also overestimate how many calories we use in one workout and it can be confusing how eat and workout and balance it all.
I also don’t stress about the number on the scale.
My problem right now is having enough protein!
I love vegetables! Proteins -not so much.
There isalsoa pretty pervasive that people need way more protein that they actually do. 1g protein per kilogram body weight is plenty unless you are a full on athlete
@@georgelane6350 yeah… even that much is hard for me
The recommended amount of protein is .8g per kg of body weight I think? It’s higher for weight lifters or athletes. But I have the opposite problem. I can eat protein on top of protein but I hate eating vegetables. I always need to find ways to make them more convenient.
I LOVE your secret eaters videos! Please do more SE in general, but I'd particularly love to see your take on the Essex sisters Lauren and Stephanie, because I think they are the most relatable in terms of how easy it is to lie to yourself without being in extremes like some of the episodes.
I’m glad you’re posting on these. I’ve also revisited them recently.
In addition to the points you make about self-deception, I’ve also noticed that people CANNOT take advice from people that make them feel bad.
It doesn’t even seem intentional all the time. The ego just rejects further input from sources of damage.
Yeah, there is a big cultural component here. British people in general don’t want to hear the whole truth about many things.
Part of any addiction is the denial.
I absolutely love your commentary! It's empathetic yet truthful. I feel like you're the friend I needed when I was struggling with eating because you get it, and you do so from a balanced state of mind. I also suffered from BED and recovered, but I still watch all of the shows that you cover on your channel because they help me stay cognizant of my behavior. Even without a full-blown eating disorder it's sooo easy to fall into poor eating habits. I can honestly see how these people feel genuinely clueless given that they don't usually have the opportunity to play out all of their missteps on video. The brain is a bit too good at making short-term rewards seem completely justifiable in the moment, and you have to use a little critical thinking to get past this when false justifications become a habit.
I love your channel Kiana! I used to be overweight and (still do occasionally) binge eat. My last weight loss attempt went exactly as you described yours. Not tracking calories consistently enough and being too lenient on myself after overeating due to not wanting to fall back into negative, restrictive behaviour patterns😅 The combination of information you provide + the empathy and humour of your videos really help me in my journey of understanding myself and just being a healthier person all around. Lots of love!🩷
Great video. Love the self awareness she shows. Easy to fake ourselves out and I realised I've been doing this too!
My daughter was recently diagnosed as insulin resistant and this has been an eye opener. I’ve watched her diet and exercise like crazy and getting nowhere. Take calories out of the equation and look at the GI index of food. I was eating crackers and thinking they were benign low calorie foods but their GI is up in the 70s so this will give you sugar spikes and excess insulin which is then stored as fat. Other good thing about removing sugar spiking food is you stop craving it too.
No it doesn’t, I really wish people would stop spreading this shit. Give me any credible sources you have regarding insulin resistance.
If I gave your daughter 500 calories that consisted of strictly carbs and sugar, she would drop body fat. Insulin resistance doesn’t defy thermodynamics. If anything her BMR would be higher than the average person.
Please take some courses on how to interpret data and studies
Omg I never thought about the GI foods as a person with insulin resistance as well, thank you so much
Exactly. With insulin resistance, we have to really watch or remove most carbs.
2 words.. carnivore diet
bs, you can't cheat the law of thermodynamics. She eats too many calories and burns not enough.
This is why I think so many (not all, but many) people can see a change in their eating habits simply by keeping a food journal! It forces them to confront what and how much they are ACTUALLY eating each day
I have never really commented before, yet have I consumed 100s if not 1000s of hours of You Tube. I really connected with what you said at the end, I've been between 200lbs and 240lbs for years. You talking about losing yourself over the months and needing to hold yourself accountable.....
It made me pull out my Agenda again! I want to get back on track, but this time you've equipped me with 'AWARENESS' and I really thank you!!!!!!
Wish me luck and PLEASE keep making content, I am a huge fan!
I'm 230 pounds and have started to take control again. I'm rooting for you 😀
My biggest weakness with “secret” eating is the splash of whole milk and drizzle of honey I add to my tea. It might only be an additional 50-75 calories in an otherwise calorie neutral beverage, but I tend to have 2-3 cups of tea each day. It’s so easy to overlook these minute daily habits but consistency adds up in both directions.
Than add milk with >1% fat and sweeteners, instead of honey or sugar. That's just 10-15 kcal per cup.
you can always swap for almondmilk, but in terms of insulin tolerance it’s best to stick to real sugar and just add less. a cup of unsweetened almond milk is usually about 30~60 calories, so a small splash is around 10 cal.
I discovered this channel a 6 months ago and it inspired me. I was honest with myself and my eating habits. I made complete change. Now I’ve already lost about 50 pounds( 20 to go), and I’m more active then ever.
so happy for you🥳🥳🥳🥳🤍
I was at a mcdonalds with Vana who complained that "I don't know why I can't lose weight, I barely eat 800 calories a day."
She was slamming down a double mcdonalds gutburger, a large fries and a large shake (almost 2000 c at that time) right in front of us.
Just what I needed. Was literally on the scale this morning thinking that I can’t understand why I’m not loosing weight. 😩
for people who like sugary foods and coffee/tea like me! there's a cool rule to have: if you plan to eat something sweet with your tea/coffee, then don't put any sugar in that tea/coffee. but of you specifically want to have tea/coffee with sugar, then don't eat anything sweet with it.
we all do that in my family because we all have a sweet tooth lol and it helps!
As a former obese person, I had the same problem. I just didn't understand how MUCH I was actually eating so being heavy was a mystery at the time.
So I made a food diary and didn't lie. I wrote down everything I ate and at the end of the week, I'd revise.
I was shocked and horrified how much I was actually eating so I changed that.
Now I'm a healthy weight for my height and I still keep a food diary, so I can keep track and actually pay attention to how much I'm eating instead of zoning out.
Personal accountability is important.
I just wanted to say thank you for your videos! While I am not actively trying to lose weight, I am trying to change certain (lifelong) behaviours and your videos are very much appreciated. Achieving any kind of substantial and meaningful change can be quite difficult but your videos definitely help. You are great at motivation and I am thankful to the algorithm gods for recommending one of your videos. I hope you live long and prosper, Kiana.🖖
I wanted to thank you, a few months ago, in February, I saw one of your old videos, and there you talked about the importance of counting calories, I think it was a video about Amber Lynn. I realized that you were right about that, and that day I downloaded an application to count calories on my cell phone. Thanks to that I have lost 16 pouns (7,500 kilograms). Thank you very much for giving such incredible information! Greetings from Argetina
I think you mean 7.5kg not 7,500 haha
@@GNMbg 7kilograms with 500 grams...is the same. Sorry English is no my first language
@@GNMbg in some countries , is used as . so she does mean 7.500 kg 🙂
Hi, which app are you using for calorie counting?
@@baydimcidden the app is fatsecret
thank you, Kiana, your personal story and conclusion at the end of this video is probably THE most important thing I needed to hear 6 months into my weight loss. I am so glad that you pointed this trap out so I can avoid it. I am now food tracking a lot more consistently thanks to this video.
Since having bariatric surgery I've found myself saying "oh it's fine to eat XYZ foods because I can only eat a couple bites anyways" and I'm already seeing how much I justify fatty and sweet foods because of this.
To the people who had the surgery; those two bites add up, you digest it FAST and end up hungry twice as often and it simply isn't worth it, you can still gain even if you stay within the portions (for me 6oz max a meal) just remember to be cautious because those yummy bites aren't worth all your effort and work!
Thank you Kiana! I so desperately needed this video. I just lost 105lbs and I started noticing my past behaviors but was using the excuse that it's quest or atkins while I binge. I needed this reality check! You're the best! ♡
All the confusion about the best diet to lose weight boils down to not over eating. The human body will adapt to all kinds of diets.
This is a great overview of behavioral change in general (not just for weight loss)! Thank you for sharing ❤️
This is such perfect timing. I lost 10 kg on low carb late last year, then a friend suggested those injections "You can eat whatever you want!" and while I did see the benefit of them in reducing appetite, I can still eat through that. And yes exactly, a few binge meals can ruin a week of low cal eating. So from yesterday I'm back on the paid version of Myfitnesspal (for the carb counting) and tracking like an angel. *sigh*
Well done on your weight loss.. I lost 20lb by using my fitness pal… the free version) I just make sure I am eating no more then 12.00cal a day.. and I find this really easy.. be very careful with those Weight loss injections.. I have a friend who Lost three stone using them but as soon as she stopped the injections she put the three stone back and more!!!
Cronometer is free and does carb counting and breaks down your macros, can input and sunc your fitbit ect
you will never be able to sustain a low carb diet because carbs are needed for energy and are essential for good health-protein and fat are highest in overweight countries...extreme low carb causes sickness which will result in temporary weight loss but typically your body will fight you on it for a neverending cycle of weight loss/gain.
Your videos have made a big difference in my life over the past few months. Thank you 🙏
It is not often a secret eating thing, but more of an unconscious eating thing. Not realizing how loaded with calories/fat/sugar most convenient/fast food is - that's an issue. Even if you think you are doing well with food choices - the truth is often the opposite, simply because just not being aware of the sad nutritional truth. I have never been overweight, but there have been periods, where I just did not have good eating habits (especially while being an uni student). With some changes in the last few years, and also when getting a smartwatch and protocolling what I eat - I got a lot more aware of what I eat in a day. One example for a change I implemented: when craving fries - oven baked fries/country potatoes it is. No frying/additional oil involved. Not much salt, but more other seasonings. Recently I tried a small menu at a KFC for a quick lunch, something I haven't had in quite a while, with water instead of soda to just focus on the foods taste, but that small crunch burger and small fries already amounted to half a day's worth of calories for me. Shocking. But the good thing was - the fries mostly just tasted like fat and salt to me now, which means, changing that eating habit was a success. The burger was okay, but also not as good as in my memories. Re-educating ones tastebuds is a process - but it can work.
Kiana’s videos are so informative and honestly have been so helpful in my weight loss.
Those who don’t understand nutrition can say they don’t eat sugar , but have breakfast cereal or toast for breakfast, sandwiches or jacket potato for lunch, pasta or pizza for dinner. These are all carbs/sugar.
I'm 16 and 190 lbs I fall into binge eating really easily and even easier during the summer especially with how many more cals I burn and how dying hot I am I tend to fall right back into it, then dismiss the issues cause I don't gain weight, I absolutely love your vid's and you and others have helped me so much with realizing I'm hurting myself when I eat just to taste or feel something, I hope I can apply all the skills you guys have taught me this summer, last summer was hard but I've lost 60 lbs from my top weight and it's just been a year ❤ lots of love
i feel u during the summer idk if it’s the pressure to be thin but for the last two years all i’ve done all summer is binge eat. but i’m breaking the cycle this year and i hope the same for u
Have a look at Dr. John McDougal's free program on his website. It made me healthy and thin.Wish I had found it when I was a kid struggling with my weight.
It all makes sense when we realise binge eating is "The Hug Inside !"
I've been food journaling for 2 months because I was so confused on how I wasn't losing weight when cutting out sugar. Turns out I'm obsessed with lasagna and chips and these things also hold tons of sugar too! You tend to forget these things or not think about them in order to still give in to cravings with no guilt. Good luck to everybody
Relatable
Its the carbs, lasagne and chips are starchy and will send your pancreas into overdrive. Trust me cut the carbs and the weight will melt off!
Cutting out sugar, or drastically reducing it is a great first step, but when it comes to losing weight, it is crucial to be in a consistent calorie deficit. Even with a very low sugar diet, if you're not in a calorie deficit, you won't lose the weight.
I have BED and SRED, so this was extremely helpful. I've lost 17.5 stone so far, but recently have been in a BED cycling which sets off the SRED. which has resulted in a bit of regain. But I'm getting back on it now. Truthfulness with yourself is so important. Thank you for this 😊
I see this behavior _all the time_ in people. The only reason I barely do it is because I’ve had anorexia in the past. Some of the thought patterns still linger, always will, but I don’t act on them. I still calculate calories, not obsessively but roughly estimating (“helps” to have memorized most food info). I’m just hyper aware of what I eat each day, so I know exactly where I get any possible extra calories. I’m never confused if I’ve put on extra ~2kg. My vices are energy drinks, candy and alcohol. I’ve been gently changing my habits, tho. Due to my ED, there’s nothing I restrict but I’ve learned to reduce and be reasonable.
I’ve eaten less candy and I don’t crave them the same way. If I want something sweet, I go for a sweet grapefruit or canned peaches. Or eat nuts or a bit of cheese if I’m simply snack-ish. I’d like to cut out all added sugars from my diet cause of how pointless, unhealthy and addictive it is... but that’s hard af! I’ve switched to sugar-free energy drinks and have a sugary one 1-2 times a week. Otherwise I drink water or tea. I feel basically the same if I skip the drinks altogether so it’s more of a habit (you know, that cold can, just a little something to have) than really about the caffeine. I used to drink at least 2 liters of tea a day, now I’m lucky if I drink a whole liter, but I’m slowly getting into that habit again.
And with alcohol.. yeah, I drink too much, but considering the previous ways I’ve calmed myself down in my life, I’m fine with it. I never binge drink, I hate that feeling - I usually have 2 drinks, occasionally 4-5 socially. I love cider but boy those can be very calorie-dense. I’ve switched to making my own drinks, easily halving the calories and having lots of fun with it.
Otherwise, I eat quite healthy. Getting better every year (I used to eat too little, yet still like garbage in my early to mid 20s)! Lots of veggies, fruits, fiber (dark rye bread is amazing), fish and chicken. I unironically love a plate of plain chicken, chunks of raw broccoli, spinach and rice or preferably couscous. Obviously well seasoned, but I like simple food. Eating out once a month - that sushi or burger tastes that much better.
Right now I just really wanna be fit. I’m average weight, maybe thin on a good day but I’ve got some muscle on me. I refuse to weigh myself because my ED brain doesn’t care about hormones or muscle growth, just a low number. I try to work out _at least_ 1-2 times a week and I play the drums which can be a whole workout on its own.
My point is that it’s possible to be (nearly) fully aware of your eating habits, but it usually requires either lots of self-denial about some destructive behavior followed by a long, arduous process of dissecting that and being brutally, gently honest with yourself - OR disordered eating (or perhaps an illness) which requires you to obsess over everything you put in your mouth. For me, it was both, but the self-denial was not food-related. It just helped me deal with those feelings in other aspects of life too.
Cheers to anyone who read this whole thing rambling mess! You are worthy of health and love.
These videos help me understand my small indiscretions through the day too! Especially when I’m at the office 🤦🏼♀️
I struggled with my weight my whole life, due to both PCOS and my eating/exercise habits. At my heaviest I was 200lbs at 5’5”, and at my lowest I was 125lbs. I’ve maintained 130-140lbs for the last 4 years, which is the longest I’ve ever held onto a healthy weight, though I’d still like to lose 10lbs or so. The key really is consistency and honesty. You hit the nail on the head when you said one meal can throw off an entire week’s worth of efforts, and we’re capable of lying to ourselves about it. I’ve found that it doesn’t work to tell myself “oh it’s the holidays, I should eat whatever I want” or “oh it’s my birthday I should treat myself” or “calories don’t count on vacation” because all of that can genuinely sabotage all the effort I put into eating healthy otherwise or exercising regularly. I’ve had to change my internal narrative on what “treating myself” means, and now I choose to believe that it means making healthier choices that will serve my body in the long run.
Thank you for the reminder! I lost about 40 lbs a few years ago, have maintained for the most part, and then started dating a dude who likes to cook. While I am EXTREMELY grateful for him and what he (literally) brings to the table, I've gained 20 lbs back in the year we've been dating. I've been "actively" trying to lose it again, except that in retrpspect, I really haven't been THAT active about it... I track here and there, but not on the weekends, and while I definitely know that's doing me in, I haven't done anything to address it yet. So thank you so much for being so forthright and for reminding me that my own bad habits are my downfall!
1:40 that "oh really" had me rolling idk why hahahhh
It sounds so sarcastic lmao
@@andieallison6792 didn't it hah
Listening to you helps me address things I need to change
You are so well spoken and educated on everything you present. Love your content
I absolutely believe this show 100%! I used to lie to myself CONSTANTLY and I believed the BS because I wanted to. It was a very cold awakening when I had to admit how much I was eating. And it was WAY more than most of the people on the show
My weight loss has been stagnating for the last few weeks and I'm slowly realizing I've actually been in denial about how much chips and salsa I'm consuming. Every time I overindulge, I tell myself "just this one time will be fine" but if I'm being honest with myself, that happens nearly daily at this point. This is the video I needed right now
Right there with you girl! 4 years ago I dropped 100 lbs-any time I’ve slid back, and it’s time to lose again, I feel like I’m an effing crazy person. I, too, do not eat fast food. Haven’t had pizza in years. Don’t have a sweet without fruit or protein-but I eat too much.
I relaxed myself into some bullshit. I feel ya girl.
I think a good way to get around the secret eating thing is to remember that if you buy it, you're going to eat it. Like no one is out there buying food that they're going to throw in the bin. You can't eat chocolate bars if you didn't buy them. Your diet begins in the shop.
My brother used to be this way. He 'mysteriously' started to lose way weight rapidly when he started to measure everything he ate on a digital kitchen scale and write down the numbers and what he ate.
People are biased, and their memories aren't perfect. They very often 'remember' things in a self serving manner. That's why being systematic and recording everything is way to go for any sort of long term goal.
Bingo… such a good way to go about it. I counted every calorie I ate for a week then slowly reduced them and swapped certain foods for others.
Counting & measuring out your food intake definitely works. Bravo to your brother 😁
My mom has argued with me that there are fat people who are fat because they don't eat enough. And I'm like mom, they have to be eating more calories than they need to be gaining weight. If any of these people my mom knows actually wrote down every little thing that went in their mouths, they'd know why they are heavy.
My recent weight loss mesocycle has gone a lot better than my last few attempts and I think it's mostly because of sleep.
When I'm tired I get a lot more stressed and far more cravings. After covid, my job now let's me work from home twice a week, saving me a three hour commute. I use this time to catch up on sleep. With more rest and less cortisol, I was able to lose nearly 9 pounds in five weeks
I love this series! It really gives me an instant reality check when I stall on my weight loss journey and start to trick myself into thinking I am doing everything right while forgetting the extra calories that have been sneaking into my diet.
I'm not even trying to lose weight but I tried tracking my diet before, it really helped me be more conscious of what I eat! I guess we humans don't naturally keep track of our food, before I used to forget what I ate in the previous day for instance, now I can actually remember lol
Hey Kiana, loved your video! Have you ever thought of recording something about the changes in relationships after your weight loss? I mean, if people started to pursue more or less, if you made friends or lost some, and even how your confidence changed in social situations.
You are so incredibly lovely. Your smile, your voice, your entire presence. You always make me smile. The content is great of course and it is encouraging me to better myself.
Thank you for your honest talk about binge eating. Your videos have helped me realise that I have been practicing "Intermittent Binging" instead of the intermittent fasting that I thought I was practicing as my daily routine. I had excellent results with intermittent fasting since around 2017, but I have gained a lot of the weight back over the last couple of years. This is because I was packing in a lot of food during my restricted eating times. Also my physical activity decreased post pandemic, so I have to get that back in order, too. Thanks for the help in bringing awareness to my situation.
Kiana, your videos are so educational and in the same time entertaining, I hope you'll reach all of your goals
I've been on my most successful weight loss/fitness journey for just over 2 years now. I have no "diet", but my only rule is that I must track everything, good or bad, whether it exceeds my limits or not. It's the only thing I will not relent on. Is my tracking always 100% accurate? No - I do go to restaurants and many do not have nutritional info available so I just have to guess - but the habit of tracking is more important to me as I do not work and could mindlessly snack all freaking day. It's really easy to "forget" a spoonful of peanut butter, just one chip, and to think that piece of fruit doesn't matter until you realize you ate a plum, a pear, a banana, 4 rambutan, and a dozen cherry tomatoes.