What do you do in such a case? I have lost all hopes.

AS_23

Hi everyone. I have been following the healthy lifestyle since three to four months. I have lost some of the weight, and there's still way more to go.
I am a typical stress or a emotional eater.
What I did was, ate 1500-1800 above my calorie goal. Funny? No, I have cried out on this. I do amazing on one day, will eat healthy, exercise and the next day I overeat like crazy (although only healthy foods)
I have lost all hopes and motivation.
I'm a medicine student and a female.

pjw400

Do not lose hope. Remove the item that is stressing you out. You always can recover from the over eating. Do not cry. Have determination.
Today I have weigh in and gained two pounds back. I think it is the muscle that I am building. I did not get stressed or upset, I got back on the band wagon and continue on my exercise routine.

AS_23

Thank you pjw400, for replying.
This has been a vicious cycle for me

kimny72

OP, is it possible you are restricting your diet too much? If your calories are set too low, or if you are forbidding yourself all your favorite foods, this can lead to bingeing or giving up.

You can still lose weight while allowing yourself yummy foods as long as you monitor your portion sizes so you still stay within your calories.

Try not to tie emotions and pride/guilt with food. Food is fuel, and it can also be enjoyed. It may take some time for you to find the right balance. You won't ever be perfect, and you don't need to be. Good luck

AS_23

Kimny, I eat around 1700-1800 calories on an average day. My stats are
20 year female, height 5'3, current weight - 58 weight goal - 52, almost sedentary lifestyle. I usually do not eat anything unhealthy, my problem is :
Not realising that I'm full
Portion control
Emotional eating
In the day I do so well, in the night I freak out.
And you're right, I do feel guilty about eating unhealthy or overeating.
Thanks for your time!!

cmriverside

Pre log your meals. Then you know how much you need to eat.

On the emotional eating thing...try journalling your emotions surrounding the times when you are eating outside of your healthy amounts. There are always better coping tools than putting something into your body to fix emotions. Plenty of sites on the internet with coping strategies for stressful times.

I tell myself, "You don't need more food. You are eating just enough to maintain your weight. Stop."

and

"If hunger isn't the problem, food isn't the solution."

AS_23

yeah!!! Can you tell me the sites or apps that I can use or I should use/I shouldn't use for this!?

TonyB0588

AS_23 wrote: »

Kimny, I eat around 1700-1800 calories on an average day. My stats are
20 year female, height 5'3, current weight - 58 weight goal - 52, almost sedentary lifestyle. I usually do not eat anything unhealthy, my problem is :
Not realising that I'm full
Portion control
Emotional eating
In the day I do so well, in the night I freak out.
And you're right, I do feel guilty about eating unhealthy or overeating.
Thanks for your time!!

Are those weights in kgs? Would be 128 lbs to 115 lbs for the rest of us.

BodyzLanguage

There's something you need to address in your life that's causing you to numb the pain with overeating on a regular basis. A void that you need to fill but you're choosing food to fill it. Does that resonate with you

PS. Don't give up. Don't give up.

treehugnmama

I was always always hungry..could walk away from a full meet amd eat another. My Dr. Said I was insulin resistent amd suggested I cut out sugar, wheat and potatoes. I could have wrote your post before. I did that and the first week was super hard. I cut out snacks and went to three full meals a day and one evening snack if needed.

I stopped looking g for food. I wasn't always hungry.

For me the three meal eating time helped me so much with the emotional binge eating. I retrained my brain that I eat at meal times. I don't eat in between it helped with the picking amd tasting of stuff. The cravings went away for all the junk food.

Because eating wasn't an option between meals I started to look for other things to help with emotions. I hated exercise. It hurt to walk up and down the stairs. Now I love it. Helps me with moods so very much. I just added yoga at home before bed that helped too.
That is what worked for me. I'm down 40 and still have 90 pounds to go but it was a life changer for me.

You can do this!!!! Don't loose hope. Try changing one thing g till it's habit then add another. I started with sleep. I need sleep and when that was habit I took out the sugar and wheat....that worked for me....you will find what works for you!! Be gentle with yourself and look for the positives

Neanbean13

You have 2 choices. Be a victim and give in and put it all down in the 'too hard basket' and blame everything else for it OR get up every day and think 'ok what am I going to do today to help get me to my goal' and ultimately KICK *kitten*.
Ok some tips. Don't classify food as good or bad. Everything has calories right ? Whether it's a boring salad or a doughnut. Leave the guilt at the door if you eat a so called bad food. If it fits in your daily count, it's all good girl!
So for me what helped is PLANNING. from writing my weekly food shopping lists, to spending a couple of hours on a Sunday evening food prepping, I know 90% of what I'm eating the next day with some wiggle room. Unlike above, I have 6 meals. But they are all planned, breakfast lunch and dinner (what ever times suit your lifestyle and when you are actual hungry) plus snacks.
This means portion sizes are smaller but more even for me. I love dinner, so dinners my largest meal which I allocate most of my calories to.
Record everything. At first I wasn't recording cooking oil and even some seasonings but found out they were loaded! Oops. Always learning.
Look at YOUR weekly timetable. Even if you have to draw it up in excel.
Pencil in your sleeping time, travel times, classes, study time. What can you do and where that you can COMMIT to keeping yourself on that healthy journey!???
Everyone's busy right? People make time to watch to or make time to eat or catch up with friends so where can you make time for you to help you on your way. Can you juggle things or change things up a bit ?
I agree with trying to identify when you feel like you have to emotionally eat, stop. Reflect. Identify. Emotional eating is a mindless trigger based action where people don't want to identify and deal (denial) with what's going on underneath. You may find a couple of diff scenarios trigger you so keep a record. You'll find once you identify you can consciously CHOOSE a different coping mechanism. Heck, even if you do something different like 20 push ups, or 50 star jumps or go for quick walk round block. Little bit of endorphin from exercise and a BREAK in the trigger based routine will help. Remember the eating is just a Coping mechanism!
It's not the problem.
At the end of the day it's accountability. No ones perfect in their weight loss goals. If you slip one day, don't beat you'll up. Get up next day and kick *kitten*!
Remember as much as we would ALL like to lose weight quickly keep it as a long time game. Your stats seem fine to me, so u might find it hard to lose as quickly as someone that has a lot to lose.
If you can, can you take measurements rather than weight?
Reason I say this is because even though my perceived goal is say 60kg and I'm 2 kg off but I lose tiny bits per week I know my measurements have changed dramatically!
Where I could get depressed on scale but ACTUALLY when I see how many inches I lost around waist arms and thighs THAT motivates me to continue. Plus SOOOOOO many things effect that number on scale. Water, salt, period, hormones, stress, time of day etc that the ONE time you weigh in ISNT necessarily your true weight.
Don't give up, see it as a challenge! You're a student, you're trained not to give up on your patient so don't give up on yourself!