yo yo eating - advice please

hendongirl

I've noticed a yo yo pattern emerging in my eating.

On the days I exercise (burning between 800-1300kcal) I'm under eating by anything from 500-1500kcal. Then on the next day I almost always eat all my calories or over, and then a little less the next day etc etc until I exercise again.
I cant seem to get a balance going.

I'm also stuck on one weight....grrr and my trainer tells me it's because of the yo yo which I'm not sure how to fix exactly.

so... some advice please from all you guru's out there

jrich1

trying to sit down and plan out your meals, find heathy snacks you like and then use this and the food diary to try to stablize your eating.

miqisha

Plan your day ahead....alot of people log their meals as they eat it

I would suggest when you wake or even the night before......log your breakfast and all the other meals as well...so you know up front where you eating is going for the day.....that way you can adjust accordingly to stay within

Same goes for the days you workout....log ahead so you can see if you are undereating, so you can add more calories in your meal

When you log each meal as you eat it....by the time you reach lunch...you may already be over and you still have dinner

SylvieJacques

I'm absolutely no expert, but you mentionned that you are way under on your exercise days but not when you don't. Have you looked at eating more on your exercise days, muscles need proteins to grow. Maybe you are eating too less on the exercise day and the days after, your body is starving. Have you tried to plan for your meal in a way that the deficit in calories on a daily basis is always about equivalent (that would mean eating a bit more on your exercise day). People were mentionning planning your meals ahead of time... This is a very good advise and this way you can have the full picture of your day before it's in your body and can make adjustment if you want.

Other important thing is at that time of the day do you eat the majority of your calories ? If it's at night, the body doesn't have time to burn them and will not be as efficient.

Anyway as I said, I'm no expert and this is just what I've observed for me and what worked for me.

Good luck

noneya2010

I agree with the others. I always journal my entire next day's menu whenever possible and even pack up my lunch and snacks during the week when I'm at work. I also have some of those 100 cal almond packs and other snacks in my desk incase I ever run out of the house without my things.

I also notice on days when I exercise, I am much more conscientious of what I put into my mouth and on days I don't exercise, I am not as disciplined. To solve that, I am trying to do some sort of exercise every day now. I definately see a change in my mind set when I see that walking briskly for 15 minutes only burns 88 calories! Makes me really think about all that before I eat something I shouldn't.

It's just about finding that balance. try some of the suggestions (journaling ahead, etc.) and see if that doesn't help.

hendongirl

thanks guys!