21 Weight Loss Tips for Adults with ADHD

Om and OMG! A Yogi’s Adult ADHD Doodle Diary

21 Effective Weight Loss Tips for Adults with ADHD

Dear ADHD Doodle Diary,

In this diary entry, I write about 21 Adult ADHD Coping Strategies for weight loss.

Pssst…I’m a bit obsessed with coping strategies, so much so that I spent months creating this Adult ADHD Coping Strategies Card Deck.

If you, like me, have ADHD, you’re probably familiar with the unique challenge of trying to maintain a healthy weight while your brain is constantly nudging you toward the snack cupboard.

Let’s be honest…

For those of us with ADHD, weight loss can feel like trying to herd cats.

The culprit?

A little chemical called dopamine, which is in short supply within the the ADHD brain.

Here are 21 coping strategies with a dose of humor to help you rein in those snacking urges.

 

1. Snack Smart with Portion Control (Or Trick Yourself Like a Magician)

Instead of diving into the entire bag of crisps like it’s an Olympic event, portion out your snacks in advance. Picture yourself as a magician, making food disappear…one small bag at a time.

 

2. Use Smaller Plates (Because Optical Illusions Work)

Smaller plates make your portions look bigger, tricking your brain into thinking you’re indulging like a king, while your stomach doesn’t realise it’s been bamboozled. Plus, less room on the plate means less room for that mountain of chips.

 

3. Drink Water Before Meals (Not as an Appetizer, But It Works)

Sometimes your brain confuses thirst with hunger. So, drink a glass of water before meals. You’re not trying to hydrate a camel—just enough to take the edge off your hunger.

 

4. Distract Yourself with a Fidget Toy (When in Doubt, Fidget Out)

When the urge to snack hits, grab a fidget toy or stress ball. If your hands are busy, they can’t reach for the crisps. Plus, it’s a great way to let out some of that ADHD energy without consuming 300 calories.

 

5. Doodle Your Cravings Away (Draw the Snacks You’d Rather Eat)

Instead of eating that cupcake, doodle an Adult ADHD-friendly vegan recipe like this one I did a few days ago. Or doodle anything. Doodling is probably my number one Adult ADHD Coping Strategy. Without it, I’d be a mental mess!  Who knew that becoming an amateur food illustrator could be your secret weapon against snacking?

 

6. Brush Your Teeth (Because Mint and Snacks Don’t Mix)

Nothing kills the urge to snack like the minty aftertaste of toothpaste. Brush your teeth after meals, and that chocolate bar will suddenly seem about as appealing as licking a mint-flavuored doorknob.

 

7. Create a Snack Schedule (Set Alarms Like an ADHD Snacking Ninja)

Set specific times for snack breaks, and stick to them. Imagine you’re a snacking ninja—only strike when the time is right, and leave no evidence behind (except maybe a few crumbs).

 

8. Embrace the Power of Pranayama (Or, Breathe Like a Zen Master)

Deep breathing exercises can help reduce stress and anxiety—two big triggers for impulsive eating. Plus, taking a deep breath is the perfect excuse to pause before raiding the fridge.

 

9. Keep Healthy Snacks Visible (Hide the Good Stuff Like It’s a Treasure)

Put the apples and carrot sticks at eye level in the fridge, and stash the crisps in the equivalent of your kitchen’s Bermuda Triangle. If it takes more than five minutes to find them, they don’t exist.

 

10. Practice Mindful Eating (Because Eating in a Trance Doesn’t Count)

When you do eat, focus on your food like it’s the last supper. Savour each bite, chew slowly, and enjoy the experience—mostly because it’s harder to justify eating that second cupcake when you’re truly paying attention.

 

11. Get Enough Sleep (Because Zombies Eat More Snacks)

Sleep deprivation can increase cravings and lower your willpower. And let’s be real, when you’re sleep-deprived, that bag of chips might as well have a neon sign saying, “Eat me, I’m your new best friend.”

 

12. Set Up a Rewards System (Bribery Isn’t Just for Kids)

Reward yourself for sticking to your eating goals. Perhaps a new book, or a dopamine-boosting activity like binge-watching cat videos. Whatever keeps you motivated, because bribery works at any age.

 

13. Combine Snacking with a Yoga or Pilates Pose  (Snack, Squat, Repeat)

If you must snack, pair it with a quick yoga pose. For every snack, pick a Yoga Card or Pilates Card and practice the exercise for 60 seconds (or more if you’re feeling crazy).

 

14. Try Intermittent Fasting (Or, Let’s See How Long I Can Hold Out)

Intermittent fasting can help regulate your eating patterns. Think of it as a game of “How long can I last before I lose it and eat the entire kitchen?” (Spoiler: If done right, you might not even notice you’re fasting.)

 

15. Turn Snacking into a Ritual (Rituals Are for Adults Too)

Make your snack time sacred. Sit down at a table, use a nice plate, and truly enjoy your food. It’s harder to justify eating a bag of chips when you’ve turned it into an elaborate ceremony.

 

16. Engage in a Hobby (Idle Hands Are the Devil’s Snackers)

Idle hands (and minds) lead to snackling. Keep your ADHD brain occupied with a healthy hobby, whether it’s knitting, painting, doodling, drawing, writing, golf (get my Golf Zen Chair Yoga Card Deck), or binge-watching David Attenborough documentaries about the mating habits of tree frogs. As long as your hands aren’t reaching for food, it’s a win.

 

17. Set Up Snack-Free Zones (Because Boundaries Are Important)

Designate areas in your home that are off-limits for snacking. Like your bed. Or your desk. Or your shower (really?). If you only eat in the kitchen, it’s easier to limit how much you’re eating.

 

18. Learn to Love Veggies (Fake It ‘Til You Make It)

The more you eat vegetables, the more your body will crave them. Start by adding a small portion of veggies to every meal until they become a regular part of your diet. Eventually, you might find yourself actually enjoying them—either that, or you’ll become a master of disguise, hiding them in your favorite foods.

 

19. Remember, It’s Okay to Slip Up (Because We’re Only Human)

No one is perfect, especially when it comes to controlling impulses. If you have a snackling slip-up, don’t beat yourself up. Just get back on track with the next meal. Remember, Rome wasn’t built in a day, but it also wasn’t built on crisps and soda.

 

20. Sofa Ban (Because Your Sofa Is Evil)

Reduce time spent sitting down to stay more active, and reduce snackle time. My trick is to always have an unfurled yoga mat next to the sofa. It’s a visual reminder to get off the sofa.

 

21. Spotify (Music = Dopamine)

Use a Spotify playlist for motivation during mundane tasks. The extra dopamine from the music will reduce the craving for snacks. If you don’t have spotify, use old tech such as an iPod or a CD player.

 

George’s Adult ADHD Snacking Summary

As an adult with ADHD, I know that losing weight can feel like an uphill battle, especially when dopamine is in short supply and the snackles are always within arm’s reach. But with a few tweaks, a little humour, and some clever coping strategies, it’s entirely possible to outsmart the snackling urge and reclaim control over your eating habits

Namaste (my soul high-fives your soul),
George Watts

P.S. Dear Diary, thanks for letting me write in you. And dear reader, thanks for reading.