Can't break the cycle

MissGamerGirl

Over the past two years, I have fluctuated between being in the best shape of my life and the heaviest weight I have ever been several times. I can't seem to maintain my losses for long periods of time.

When I first lost the weight, I went on vacation and relaxed on tracking and being mindful of my food choices. When I got home I was unable to regain control. I gained 10 lbs, then started lifting and got in even better shape. I then got too overwhelmed with school and stopped tracking and going to the gym. I am now the heaviest I have ever been, period.

I know all the right information - macros, eat this/not that, tracking, proper calorie intake depending on your goals, etc. I know what I need to do.

Lately, I will track and work out well during the week, but a random day will come where I lose control. This past week for example I tracked and did my workouts, but then ate three slices of cake in one sitting. The day before that I got a full medium combo meal at McDonald's, not even considering the fact that I could get fruit instead of fries or drink water instead of Sprite.

I don't know why I keep sabotaging myself and I wish I would just stop. I'm not sure why I'm not. Any advice from those who have struggled?

ohmscheeks

I struggle as well. So, I will be interested to see replies. As of now, I just accept that I will fall off the wagon for one or two days. I use those couple days to push me back on track. Just because we slipped downward doesn't mean we have to continue in that direction.

OT: Your avatar is making me want waffles so bad.

ElisaJtsu

I'm afraid I can't offer much advice either as I am very similar. Hence I'm also hoping for some helpful comments
However, I did notice that if I eat regularly and prepare my meals, I don't 'fall off the wagon'. The trouble with that is, that when I'm really busy and have no time to prepare good meals, I just eat anything...I mean ANYthing!

slideaway1

MissGamerGirl wrote: »

Over the past two years, I have fluctuated between being in the best shape of my life and the heaviest weight I have ever been several times. I can't seem to maintain my losses for long periods of time.

When I first lost the weight, I went on vacation and relaxed on tracking and being mindful of my food choices. When I got home I was unable to regain control. I gained 10 lbs, then started lifting and got in even better shape. I then got too overwhelmed with school and stopped tracking and going to the gym. I am now the heaviest I have ever been, period.

I know all the right information - macros, eat this/not that, tracking, proper calorie intake depending on your goals, etc. I know what I need to do.

Lately, I will track and work out well during the week, but a random day will come where I lose control. This past week for example I tracked and did my workouts, but then ate three slices of cake in one sitting. The day before that I got a full medium combo meal at McDonald's, not even considering the fact that I could get fruit instead of fries or drink water instead of Sprite.

I don't know why I keep sabotaging myself and I wish I would just stop. I'm not sure why I'm not. Any advice from those who have struggled?

Don't worry, knowing what to do is half the battle. Knowledge is power. You just need to motivate your self to exercise and eat in a sustainable way. There is nothing wrong with eating cake or McDonalds. You can easily allow yourself these treats. I do, with zero guilt. Just make them fit into your daily calorie/Macro goals. Good luck.

Sangsterr

It's always good to have someone to talk to that can help you get through guilt phases and to get back on track. Having an online coach there that's on call via Skype and email is a huge help to all of my clients. Drop me as message if you're wanting that determination

whatatime2befit

Are you being too restrictive when you are tracking/on plan, causing you to binge on the foods/treats you love?
Are you eating enough protein/fats/fiber to keep you feeling satisfied?
What is your daily calorie allotment? Are you trying to lose too aggressively, so don't have enough calories per day to satisfy you?

My main advice would be to set a reasonable weight loss goal for yourself (not 2 pounds a week), so you have a reasonable deficit to work with. Also, don't restrict your diet too much, cutting out the foods you love because you don't consider them healthy. Make sure you eat lots of protein/fat/fiber, to keep you feeling full.

peachstategal

It looks like you are not logging in what you eat. That would help get you on track.

morning_joy

I agree with slideaway1's comment about working the other food into your food plan. I find personally that when I am very restrictive then I binge...and then the guilt causes another binge. I am trying to learn to eat reasonable portion sizes of food when I desire them and then move on. I do find that if I do that, and pay attention to what I am eating, often a bite of that desired food is enough to satisfy the emotional craving. Or, if my craving is something *kitten* for me...like McDonalds...I take a bit or two and realize this is not what I want to put in my body.

On a separate note...I also find myself sabotaging my success. I will do really well for months and start to feel strong and look sexy and then I just stop. I have been journaling a great deal and have discovered this underlying fear that if I get in great shape and look really sexy, I may get hurt. When I was younger and in great shape, I was sexually abused so I have had to work through that fear. I am not trying to love myself where I am but also know that my getting in shape is about health and that I am older now and wiser and in a position to defend myself so I don't need to be afraid. Try to look at the emotions that come up right before you start to binge. See what the emotion is and try to back track to where it is coming from. The first step is just the awareness of what you are feeling. Once you start to be aware, then you can do something about it. Is the emotion that you are feeling depraved of your "treats"? Is the emotion fear or anger of some kind. I find that noting those emotions is the first step to staying strong and healthy.

Juliana