I'm losing it, guys... Help

MissBabyJane

Okay, long story short - I'm an emotional eater. And right I'm going through some tough time in my life. I don't know what it's even happening, everything around me is crashing down. So as you can guess, I eat my feelings out... sweets are my main problem. I gained like 5-6 kg. which is a lot for someone who weights 50-51kg the MOST. So how do I get back on track, please? Any tips, advices, meal plans... something to help me start. Ps. I lost all my weight on 1200 calories but now I eat a lot more. I'm 160cm tall and weight 56 kg right now, also 20 years old, girl.

LMotiram

First, forgive yourself. It is easy to get into an I-screwed-up-so-screw-it cycle. Second, pick a goal. Don't try to bring back your whole weight loss routine at once. Maybe say you will stay on track for the morning tomorrow. Do that for a few days to build confidence then add something else until you are back to a routine that works for you. The holidays and some stress recently took me off course and I had trouble getting back in balance. Small goals helped me regain my routine.

MissBabyJane

LMotiram wrote: »

First, forgive yourself. It is easy to get into an I-screwed-up-so-screw-it cycle. Second, pick a goal. Don't try to bring back your whole weight loss routine at once. Maybe say you will stay on track for the morning tomorrow. Do that for a few days to build confidence then add something else until you are back to a routine that works for you. The holidays and some stress recently took me off course and I had trouble getting back in balance. Small goals helped me regain my routine.

Okay, I will try that - with small goals. Because everyday I'm like "Tomorrow will be better", then I start munching some junky/full of carbs *kitten* and I just lose it. I used to be so better than that and I'm mad at myself- I guess you're right I need to forgive myself first!

SwankyTomato

Log those calories into MFP. Do you have food scale? Measure your food.

I eat whatever and log everything. The issue is not cutting out foods so much as staying within your calories.

So if you love sweets, you need to find a way to eat your treats and stay within your calories. 1200 is the bottom and it is very hard to maintain that daily. I strive for that, but I also know that I can go up to about 1400ish.

Calculate your TDEE. This was directed to me by someone here. It really is a good eye opener and helped me. Take it day by day.

http://iifym.com/iifym-calculator/

MissBabyJane

Thank you, yes I have food scale and I use it. I just find it really hard not to binge at moments...

SwankyTomato

MissBabyJane wrote: »

Thank you, yes I have food scale and I use it. I just find it really hard not to binge at moments...

Did you quit sweets? I cannot "quit" anything. The minute I do that I want to binge.

So what I do is take it day to day and I "allow" myself a treat that I have been craving. I do this daily.

Chips are my weakness. So I tell myself, I am on a "chip break". I have not "quit" eating them, I am just "on break".

Hope this makes sense.

Jruzer

I'm in a similar position, having gained some weight back after a very stressful December involving a family crisis. A few thoughts;

- Forgive yourself and take care of yourself
- Remember that you know what to do to control your weight; knowledge is power
- Forget about "all or nothing". My new mantra is "there is no wagon." I'm not on, then off, then on. There's just me, my body, and my diet.
- Remember that it will get better.

Good luck!

tulips_and_tea

Jruzer wrote: »

I'm in a similar position, having gained some weight back after a very stressful December involving a family crisis. A few thoughts;

- Forgive yourself and take care of yourself
- Remember that you know what to do to control your weight; knowledge is power
- Forget about "all or nothing". My new mantra is "there is no wagon." I'm not on, then off, then on. There's just me, my body, and my diet.
- Remember that it will get better.

Good luck!

This is very good advice! Print those 4 items and read them to yourself every time you start to stress-eat. Also, BEFORE you put any binge food into your mouth ask yourself how you are going to feel afterwards. Remember the feelings you expressed in your OP and try to divert your stress elsewhere so that you don't have additional regret on top of the other stress you currently have.

For instance, as soon as you find yourself reaching for food simply out of stress or boredom or whatever, take a quick walk around the block, drink a glass of water, sit and meditate and stretch, etc. Whatever works for your schedule and situation at the time. After being consistent with this you'll train your brain to react to these types of things rather than food.