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Real Life Nutrition Questions Answered

Real Life Fitness Questions Answered

Emma Brown
Nutritionist

Janet Aylott
Nutritionist

Kelly Marshall
Fitness Consultant

Q.

Reduced Fluoxetine dosage and can't stop eating!

I have been on Fluoxitine 60mgs per day for many years, under the supervision of my GP, i have reduced the dose to 30 mgs daily. Since reducing my dose I find myself wanting to binge eat!!! I seem to have no self control, and eat until I'm bursting! Please advise how i can stop this as my weight is steadily creeping up, I walk, run and cycle and do small hand weights 6 out of 7 days and regularly run half marathons, 10 so far this year. thanks in anticipation

A.

Our expert says...

Hi,

 

One of the listed side effects of taking Fluoxetine is a loss of appetite, so it's likely that now you've reduced your dose your appetite is changing in response to this. There may be a bit of an adjustment period to get used to when reducing your dose, so I would recommend having a chat with your GP regarding this to see if there is anything they can suggest.

There are certain things you can try to ensure you are eating the right foods to keep you satisfied for longer and also to ensure you don't go too hungry and risk a binge. I've listed some tips for your to try below:

Don't skip meals

If you find your appetite has increased it's really important that you don't skip meals and allow yourself to get too hungry. So ensure you are eating 3 regular meals and 2/3 snacks throughout the day. I would normally recommend eating something every 3-4 hours throughout the day to keep you feeling satisfied. Plan your meals and snacks at the start of the day and ensure you always have the right foods to hand. If you allow yourself to get hungry you'll inevitably reach for the most convenient snack which is often something high in fat and sugar. So make sure you have healthy snacks such as fruit, nuts and oat cakes to hand for when you get peckish.

Don?t ban specific foods or cut out food groups

As you?re aware, one of the great things about our system is that no foods are banned - we believe in eating everything in moderation. You will find that the moment you say ?I can?t have that because of my diet?, that will be all you think about. This often leads to people falling off the wagon and 'binging' on the foods they've deprived themselves of. So always ensure that you allow yourself a little of what you fancy every now and then.

It's a good idea to plan all your meals and snacks in advance so you know what calories you have going spare. So make a plan at the start of the day and ensure you factor in a little treat throughout the day if this is what you fancy.

Type of foods you?re eating

Another thing to consider is the type of foods you?re eating and whether these are the best choices for keeping you full and satisfied. Ensuring you?re eating a well balanced diet with a variety of foods from all the different food groups will help to keep you satisfied as well as helping to stave off cravings. Foods to help keep you feeling fuller are:

?     Protein foods such as lean meat, poultry, fish, tofu, beans, lentils and eggs

?     High fibre foods such as wholemeal bread and pasta, wholegrain rice and oats.

?     Fruits and vegetables which are packed full of fibre and other essential nutrients.

So try to ensure you include some protein and wholemeal carbohydrates at each meal to help keep you fuller for longer. Eating simple carbohydrates such as white bread, cakes, chocolate and sweets will give you an initial energy boost. But shortly after you will find your energy levels crash and you feel the need to reach for another snack.

Eat plenty before and after exercise

As you are very active, it's important you are providing your body with the right fuel at the right time. So make sure you have a small snack 1-2 hours before exercise. Something like a banana, or a slice of wholemeal toast with peanut butter are good choices. The other important thing is to eat something soon after finishing exercise to help refuel your body and aid recovery. A snack consisting of some protein and wholemeal carbohydrates is the best choice, so again a slice of wholemeal toast with peanut butter, a slice of wholemeal toast with an egg, a glass of milk with a banana, 2 oat cakes with smoked salmon and low fat cream cheese are all good choices.

I hope these tips help. But I would urge you to have a chat with your GP about your change in appetite. There may be something they can suggest to help combat this.

 

Best wishes

 

Emma

Disclaimer
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