Gained 5kg. since I went on maitance

MissBabyJane

Okay, so I'm 19 years old girl, I went to my goal weight (and even below for a short time) 50 kg. Went on maitance and gained 5kg. So now I weight 55kg, I don't like the way I look. I'm trying to go back eating 1200 calories and working out 4 times a week (that's how I lost the weight last time), but seems like I can't get on the right track. Last month was nerve-wracking for me, and I'm the type of person who eats when it's very worried and nervous... please give me some advices, how to deal with emotional eating, I don't want to gain anymore, I want to lose this weight...

DaniellaB1995

I'm definitely an emotional eater too, and work has been stressing me the hell out. I've found it useful to just have a low-cal snack when you're feeling like eating, if you really think you're gonna have to go reach for some food have some low-cal healthy options nearby.

Another thing to try is to keep busy, whenever you feel like you wanna sit down and eat your feelings try going for a walk, or working on a hobby, reading a book, whatever keeps you interested.

Good luck!

LeslieB042812

For some reason, it is harder to get back into the weight loss than to do it the first time. Here are some strategies that have helped me:

• Cut out artificial sweeteners. I find I feel less ravenous when i'm not drinking diet soda or adding sweetener to my tea and coffee. It's strange, but true and the research backs it up too.
• Focus on eating whole, full fat foods, like chicken thighs with the skin instead of boneless, skinless breasts. It keeps me full on fewer calories.
• Maximize your protein--it's filling!
• Minimize carbs and focus on whole grain/whole food carbs when you do have them (like nuts, potatoes, whole fruit, etc.). Again, helps to stay full on fewer calories.
• Set aside a time or day when you can "indulge". For example, maybe tell yourself you'll only have sweets on Sundays or if you have extra calories left after dinner. That way, when you really want that piece of chocolate or cookie or whatever, you're not telling yourself no, just later. A lot of times, I find that I don't even want it later.
• Everyone's different, but learn what works for you. I do well if I have tiny snacks throughout the day and then a big dinner. Sometimes, it even helps me to not eat at all until the afternoon. Other people do better with a big breakfast. Find out what works for you and then stick to it and don't listen to what other people say (like you have to have breakfast or you have to eat 6 times/day).
• Plan for events (dinner out, parties, etc.) by eating less earlier and filling up on high volume/low calorie foods, like lettuce. My go to "saving calories" lunch is a packet of tuna (80 calories with 17 grams of protein) on a huge pile of greens (large volume for generally less than 30 calories) flavored with some light dressing and/or hot sauce. It's filling, but hardly any calories! I don't really like packet tuna, but it's worth it if I know I want to splurge later in the day.
• Make a commitment to yourself to track, even if you go over. Sometimes I'm tempted to throw the day away when I start emotional eating, but if I still track it (even if it's sloppy, after the fact, tracking), I do much better and often find that I can stay at least in my maintenance range. Don't pressure yourself to log forever, all week or even all day, just take it one bite at a time. That's what got me to a 43 day logging streak, with no skipped meals/foods! Don't beat yourself up if you go over (even badly) one day. Just start fresh with the next day.

Good luck! You can do this!!!! I'm speaking as someone who just recently dragged herself back on the wagon after a year of gaining, post weight loss.

MissBabyJane

LeslieB042812 wrote: »

For some reason, it is harder to get back into the weight loss than to do it the first time. Here are some strategies that have helped me:

• Cut out artificial sweeteners. I find I feel less ravenous when i'm not drinking diet soda or adding sweetener to my tea and coffee. It's strange, but true and the research backs it up too.
• Focus on eating whole, full fat foods, like chicken thighs with the skin instead of boneless, skinless breasts. It keeps me full on fewer calories.
• Maximize your protein--it's filling!
• Minimize carbs and focus on whole grain/whole food carbs when you do have them (like nuts, potatoes, whole fruit, etc.). Again, helps to stay full on fewer calories.
• Set aside a time or day when you can "indulge". For example, maybe tell yourself you'll only have sweets on Sundays or if you have extra calories left after dinner. That way, when you really want that piece of chocolate or cookie or whatever, you're not telling yourself no, just later. A lot of times, I find that I don't even want it later.
• Everyone's different, but learn what works for you. I do well if I have tiny snacks throughout the day and then a big dinner. Sometimes, it even helps me to not eat at all until the afternoon. Other people do better with a big breakfast. Find out what works for you and then stick to it and don't listen to what other people say (like you have to have breakfast or you have to eat 6 times/day).
• Plan for events (dinner out, parties, etc.) by eating less earlier and filling up on high volume/low calorie foods, like lettuce. My go to "saving calories" lunch is a packet of tuna (80 calories with 17 grams of protein) on a huge pile of greens (large volume for generally less than 30 calories) flavored with some light dressing and/or hot sauce. It's filling, but hardly any calories! I don't really like packet tuna, but it's worth it if I know I want to splurge later in the day.
• Make a commitment to yourself to track, even if you go over. Sometimes I'm tempted to throw the day away when I start emotional eating, but if I still track it (even if it's sloppy, after the fact, tracking), I do much better and often find that I can stay at least in my maintenance range. Don't pressure yourself to log forever, all week or even all day, just take it one bite at a time. That's what got me to a 43 day logging streak, with no skipped meals/foods! Don't beat yourself up if you go over (even badly) one day. Just start fresh with the next day.

Good luck! You can do this!!!! I'm speaking as someone who just recently dragged herself back on the wagon after a year of gaining, post weight loss.

Thank you, this is a list of great advices! I will follow every single one of them!
This last month I really have let myself go, but I want to start fresh. I used to have one cheat day where I allowed myself to have sweets, but now is like everyday and I can't seem to stop. My sweet tooth is my weakness. I just can't seem to give up sweets, what's your advice to that? If I try to treat myself everyday with a little dark chocolate, do you think it would work? I need to get out of my system all of this sugar. I'm like on sugar high all the time LOL...

MissBabyJane

DaniellaB1995 wrote: »

I'm definitely an emotional eater too, and work has been stressing me the hell out. I've found it useful to just have a low-cal snack when you're feeling like eating, if you really think you're gonna have to go reach for some food have some low-cal healthy options nearby.

Another thing to try is to keep busy, whenever you feel like you wanna sit down and eat your feelings try going for a walk, or working on a hobby, reading a book, whatever keeps you interested.

Good luck!

Thank you for the support, I will do that. xx

LeslieB042812

Yes, I think that planning a sweet everyday can be helpful. Good luck!