Failing every day :(

Fcc2023

I dont know whats wrong with me im gradually gaining more and more and movibg into the overweight bracket. Every day I start off really well and have a healthy breakfast, snack and lunch but i when get home from work around 3pm, I just start eating loads of sweet stuff until im full!!! im aware its really bad for me and i hate myself after but its happening every day, I just dont know what to do or what diet to go on.. I need to lose about 18 lbs! but just dont know how im going to do it with this binge eating stuff when I get home from work any advice would be appreciated.. On here it says I need 1200 kcals but I dont know how to stick to that and not be starving or craving sweet stuff...

TavistockToad

What are your stats?

Fcc2023

My stats are age 36, 5ft2 and 9 stone 10

6502programmer

Can you open up your diary? If we can see, we can help understand how your food choices might affect your satiety. Also, what is your current weight loss plan, as in pounds per week? As you get closer to goal, keeping the deficit needed to sustain weight loss gets more and more difficult, which means dialing back the rate. It's faster to lose a pound of fat at 80 pounds over goal versus 20 over.

sanfromny

Gotta get rid of the sweet stuff at home

emmas434

How much have you set yourself to lose a week? You could be starting off too high.

I find it best, if you know you have a tendency to overeat in the evening, to have less in the cupboards that I'm likely to eat/snack on. I usually buy one chocolate bar rather than the four pack because then I can only eat one instead of four!

Fcc2023

I havent filled it in properly but today for instance I had bran flakes for breakfast, Apple for snack a small wholemeal philadelphia light and Marmite sandwich..when I got hom I had 3 digestives 2 cookies 2 kitkats and a pack of crisps nightmare

rybo

What are you eating up to that point?
Maybe you need to get rid of all the sweets in the house so that you aren't tempted to binge. Are there other seemingly non food related things that my cause u to binge or feel bad about yourself?

TavistockToad

Set your deficit to lose 0.5lbs, that way you can eat a bit more. Save cals for an afternoon snack and then do your workout afterwards so you're not just sat eating crap all afternoon

Fcc2023

I thinks it set on the lowest amount to lose.. like 0.5lbs or something but because im short my calories are lower

Fcc2023

emmas434 wrote: »

How much have you set yourself to lose a week? You could be starting off too high.

I find it best, if you know you have a tendency to overeat in the evening, to have less in the cupboards that I'm likely to eat/snack on. I usually buy one chocolate bar rather than the four pack because then I can only eat one instead of four!

I have 4 kids so theres always loads of snacks in the house

Marilyn0924

For starters, you only have 18 pounds to lose. Set your weight loss goal for 1/2 pound per week. It will leave you at a reasonable deficit and won't leave you feeling like you're starving and then running for the sweets. Get yourself a digital scale, and start weighing all solids and measuring all liquids for more accurate measurement of actual calories consumed. I think you will find that you will be able to fit in a little bit of sweet each day and not feel quite so miserable. Good luck

flaminica

coops3180 wrote: »

I have 4 kids so theres always loads of snacks in the house

If the sweet snacks aren't good for you, they're no good for the kids either. Get the junk out of the house for everyone's good and supply your kids (and incidentally you) with healthy snacks instead.

upoffthemat

You are here, you are aware of it, and you are logging your food, those are all great things to build on

vim_n_vigor

It seems like you are starving yourself during the day. If you aren't so hungry by the time you get home, perhaps you won't go so crazy on all the junk. The kids don't need that much of it either.

diannethegeek

coops3180 wrote: »

I dont know whats wrong with me im gradually gaining more and more and movibg into the overweight bracket. Every day I start off really well and have a healthy breakfast, snack and lunch but i when get home from work around 3pm, I just start eating loads of sweet stuff until im full!!! im aware its really bad for me and i hate myself after but its happening every day, I just dont know what to do or what diet to go on.. I need to lose about 18 lbs! but just dont know how im going to do it with this binge eating stuff when I get home from work any advice would be appreciated.. On here it says I need 1200 kcals but I dont know how to stick to that and not be starving or craving sweet stuff...

There's a lot going on here, so I want to address part of it and hope others catch the rest.

Given your stats, you are just inside of a the normal healthy weight range for your height. I don't know why you think you need to lose 18 pounds, but you don't have to if you don't want to. You could maintain your current weight or set a smaller goal or work to recomposition your body (maintain your weight but change your body fat percentage and overall look of your body) if you wanted to.

1200 calories is the absolute bare minimum that MFP will recommend for weight loss. It's an aggressive calorie goal that leaves a lot of people feeling hungry. That's not a failing. You may not need to go so low if it's not working for you. Reset your goals to lose weight less quickly (most people pick 2 pounds per week, even though it's not really a good idea for everyone) and remember that MFP expects you to log any exercise you're doing and will raise your calories as you get more active.

Binge eating is a hard thing to break and it usually comes from one of two places. The first, and probably easiest to deal with (though that's debatable) is from over restricting. Setting your calorie goals too low, trying to do too much too fast, or cutting out foods that you love from your diet can all lead to a sort of bounce-back affect where you overeat. We've covered the low calorie goal above, but if you're craving sweets, make them work in your calorie goals. This is a lifestyle change. That doesn't mean you have to give up everything forever. It means you need to find a way to fit things you like into your life.

The second cause of binge eating is usually emotional or psychological. That can be harder to break and may take some time and work (not that the above isn't work). A therapist can help. Journaling can help. Being mindful of why you're eating and what you're feeling when you eat can help. Interrupting the negative thoughts around food and breaking the eat/guilt/punishment cycle can help. Channeling your thoughts and emotions into other actions (stress relief, exercise, meditation, sports, hobbies, whatever) can help. But it's a long process and you aren't going to be perfect at it right away.

Someone once gave me the acronym HALT. Never let yourself get to Hungry, Angry, Lonely, or Tired. That's when we're more likely to lose control of what we choose to eat.

Overall, you want to combine a variety of strategies to keep yourself from having this sort of binge problems. Keeping plenty of easy to grab snacks around can help (veggies, protein bars, whatever). Putting the foods you have trouble moderating out of sight or in a separate cabinet can help. Allowing yourself to have small amounts of those foods and supplementing with veggies or a protein shake or whatever can help. Different things help for different people. But I think the thing that is most important is that if you feel like you can't do it or you feel like food has some kind of power over you, then you're set up to fail from the beginning. Breaking that mindset can be a powerful tool.

melonaulait

Eat enough carbs from whole foods during the day and don't buy "junk" to keep in the house. (Or buy "junk" that doesn't appeal to you, only the kids) Maybe your kids can start snacking on "healthier" options?

Packerjohn

coops3180 wrote: »

emmas434 wrote: »

How much have you set yourself to lose a week? You could be starting off too high.

I find it best, if you know you have a tendency to overeat in the evening, to have less in the cupboards that I'm likely to eat/snack on. I usually buy one chocolate bar rather than the four pack because then I can only eat one instead of four!

I have 4 kids so theres always loads of snacks in the house

They don't especially need that stuff either

SolotoCEO

How about stopping at the gym for a couple of hours on your way home? If you don't buy the sweet stuff - you can't eat it. If the problem is hunger - eat tons of veggies with lean meats and add a bit of butter. The protein and fat will keep you feeling full longer while the veggies will fill you up quickly.

diannethegeek

coops3180 wrote: »

I havent filled it in properly but today for instance I had bran flakes for breakfast, Apple for snack a small wholemeal philadelphia light and Marmite sandwich..when I got hom I had 3 digestives 2 cookies 2 kitkats and a pack of crisps nightmare

This doesn't sound like a nightmare to me. It sounds like it's only slightly more than a normal amount of food. You might try logging a full days worth of food, including slip-ups, and see what it looks like. I bet it's not as bad as you're imagining.

robingmurphy

coops3180 wrote: »

I have 4 kids so theres always loads of snacks in the house

I have two kids, too, but I make them keep any snacks that are tempting to me in a separate opaque box that is out of sight to avoid being a trigger to me.

I recommend:
- Choose a moderate calorie deficit, as mentioned above
- Dedicate 10 minutes every night to planning exactly what you will eat the next day
- Record every bite you eat. Weigh and measure
- If you find yourself wanting to eat off plan, decide that you will only do it after recording it in your MFP diary, and only eat while sitting down
- Start your day by dedicating 5 minutes to reminding yourself of why losing weight is important to you, reviewing your planned menu for the day, and planning for any potential barriers or issues.

TeaBea

coops3180 wrote: »

I dont know whats wrong with me im gradually gaining more and more and movibg into the overweight bracket. Every day I start off really well and have a healthy breakfast, snack and lunch but i when get home from work around 3pm, I just start eating loads of sweet stuff until im full!!! im aware its really bad for me and i hate myself after but its happening every day, I just dont know what to do or what diet to go on.. I need to lose about 18 lbs! but just dont know how im going to do it with this binge eating stuff when I get home from work any advice would be appreciated.. On here it says I need 1200 kcals but I dont know how to stick to that and not be starving or craving sweet stuff...

First of all 1200 is based upon "I want to lose XX pounds per week." If you want more food, if 1200 is not practical for you (not for me either). Find a number you can live with for awhile.

1. Change your weekly goal to something lower (1/2 - 1 pound a week tops).
OR
2. Add exercise & eat 50% of those calories also

When you say "healthy breakfast" does this mean it's substantially different from your old breakfast? To lose weight you need to make some changes....but to keep the weight off you also need to LIVE some of those changes....forever.

Instead of making lots of changes, or radical changes....make a few changes. Live with those awhile, then tweak as needed.

I "allow" myself a sugary snack every day. I save it for the end of the day. I know that giving up sugary treats is not a forever change. BUT, sugary treats whenever I want....has to stop.

Eating when you get home from work....bring an extra snack to work to eat on the way home. I like an apple and celery sticks. This way I've had my snack when I walk in the door. Too many choices at home.

nightbird1103

I feel your pain regarding junk in the house (I've got 3 kids and dh eats like one and is a rail). I gained a bunch after being sedentary and depressed after spine surgery and have about 20 to lose.

My initial thought was to increase your protein intake and maybe set your calorie goal up 100 calories and see if you're satisfied. I know people have differing opinions about protein powders and such, but in some cases if they can keep you from going off the deep end, I feel that it's worth it. I personally like the Quest Protein Chips, Quest Protein Bars, and Luna Bars. I also occasionally mix a scoop of chocolate protein powder with almond milk and add it to coffee as a chocolatey snack. I use a couple of brands, one from Costco, and one from GNC and they have 20+ grams of protein per scoop. I don't do these add-ins every day, but sometimes when I feel like I'm going to come unhinged and eat all the oreos in the house, it helps!

Best of luck!

Zmac34

I would say increase your fiber, and nutrient dense foods like veggies to increase your volume and perhaps utilize sprints or HIT training so you can consume more calories while still losing weight.

callsitlikeiseeit

coops3180 wrote: »

emmas434 wrote: »

How much have you set yourself to lose a week? You could be starting off too high.

I find it best, if you know you have a tendency to overeat in the evening, to have less in the cupboards that I'm likely to eat/snack on. I usually buy one chocolate bar rather than the four pack because then I can only eat one instead of four!

I have 4 kids so theres always loads of snacks in the house

i have two kids and dont keep hardly any junk in the house ....

next excuse?

shinycrazy

Hmmm, maybe you need to work the sweets into your calories. So that you aren't feeling deprived. I also find that preplanning my day is infinitely helpful to keeping me on track. Can you eat a snack at the end of your work day before you get home? Something satisfying so that you aren't ravenous when you get there. I work until 4:30pm and usually have a snack at 4pm so that when I get home after 5pm, I'm not so hungry that I make poor decisions. Fit some treats into your day and plan for them. Deprivation is not sustainable. Friend me if you like! My diary is open.

lemurcat12

coops3180 wrote: »

I havent filled it in properly but today for instance I had bran flakes for breakfast, Apple for snack a small wholemeal philadelphia light and Marmite sandwich..when I got hom I had 3 digestives 2 cookies 2 kitkats and a pack of crisps nightmare

I realize that you aren't that big so may get the low calories, regardless (although try .5 lb/week and see, if you aren't already there). You can earn more calories by increasing the walking and exercise, if possible.

The first thing you need to do is feel in control and stop eating uncontrollably after work. I bet if you did that you'd lose, even if somewhat slowly (which at your weight would be fine).

What I see here is that you aren't eating much before getting home, and that's going to make it harder to resist. Also, it helps to play around with food choice to try and find what's more filling.

Bran flakes and an apple are great, but not many calories and mostly carbs. Maybe try adding more protein (eggs, a greek yogurt with berries among many other options) and vegetables. Also maybe just increase calories, especially at lunch. I don't really know what Marmite is, and it looks like it has lots of protein, but I don't know how much you are eating, and that lunch seems again pretty carb heavy (some benefit from more fat, too). I'd maybe try adding a vegetable soup or a salad or salad with protein as an alternative. Also, maybe try eating 600-700 calories earlier in the day (what you listed sounds like less) and see if that allows you to wait and have a normal dinner with the remaining calories. Or, in the alternative, keep calories as is but have a PLANNED snack with protein for when you get home, instead of just grabbing what's around.

It just takes some experimenting.

kettiecat

I eat 3/4th of my calories after 4pm. I have coffee for breakfast 200 calories or so for lunch then I spend my evening either having a 1000 calorie dinner or grazing all night on snacks.

If you need to eat more at night move some calories around so you can. Despite common belief not everyone needs to start the day with a healthy breakfast.

Fcc2023

kettiecat wrote: »

I eat 3/4th of my calories after 4pm. I have coffee for breakfast 200 calories or so for lunch then I spend my evening either having a 1000 calorie dinner or grazing all night on snacks.

If you need to eat more at night move some calories around so you can. Despite common belief not everyone needs to start the day with a healthy breakfast.

I may try that sounds like it could work..I just find since ive hit 30 im starving all the time I used to be so good and careful with good but not in the past few years

chandanista

I also save the majority of calories for after work. I also pre log as often as I can, and work a little junk into my daily diet.

When I want more than I should have I don't clear out the house. I take myself out of the house. The first few times of telling myself "That's enough. No more." Were the hardest. It gets easier every time.

Francl27

More protein and fat, less carbs. It seems to me that you're eating mostly carbs, and it's a recipe for disaster.