Consistency is underrated.. anti cheat reasoning
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CattOfTheGarage wrote: »annacole94 wrote: »
Seriously, though, it's true. You won't binge on perfectly ripe mango, but you will overeat potato chips. Super palatable food is designed to override your cues and encourages you to overeat.endlessfall16 wrote: »annacole94 wrote: »The MFP app has a weekly summary of net calories. That's all I use, other than my daily diary. It's under nutrition>calories>net calories, and then you switch from daily to weekly.
I avoid eating things I don't want to eat by not bringing them home. It's also easier to stick to the plan if the plan includes food you enjoy, but stays away from foods you know you will over eat. I can't buy a candy bar or a bag of chips without planning to eat it all. So I either don't buy it, or I plan to eat it all.
The Goldilock food? Not unenjoyable, but enjoyable enough, but not too enjoyable? LOL.
So don't start, and you don't need magic willpower to stop.
I can binge on shredded wheat.
Me too. Also toast and Cheerios.0 -
CattOfTheGarage wrote: »annacole94 wrote: »
Seriously, though, it's true. You won't binge on perfectly ripe mango, but you will overeat potato chips. Super palatable food is designed to override your cues and encourages you to overeat.endlessfall16 wrote: »annacole94 wrote: »The MFP app has a weekly summary of net calories. That's all I use, other than my daily diary. It's under nutrition>calories>net calories, and then you switch from daily to weekly.
I avoid eating things I don't want to eat by not bringing them home. It's also easier to stick to the plan if the plan includes food you enjoy, but stays away from foods you know you will over eat. I can't buy a candy bar or a bag of chips without planning to eat it all. So I either don't buy it, or I plan to eat it all.
The Goldilock food? Not unenjoyable, but enjoyable enough, but not too enjoyable? LOL.
So don't start, and you don't need magic willpower to stop.
I can binge on shredded wheat.
I can't eat that even if I'm super hungry.
Regardless, if you have trouble with control of unappealing food, you're probably better off not owning Cheetos.0 -
annacole94 wrote: »CattOfTheGarage wrote: »annacole94 wrote: »
Seriously, though, it's true. You won't binge on perfectly ripe mango, but you will overeat potato chips. Super palatable food is designed to override your cues and encourages you to overeat.endlessfall16 wrote: »annacole94 wrote: »The MFP app has a weekly summary of net calories. That's all I use, other than my daily diary. It's under nutrition>calories>net calories, and then you switch from daily to weekly.
I avoid eating things I don't want to eat by not bringing them home. It's also easier to stick to the plan if the plan includes food you enjoy, but stays away from foods you know you will over eat. I can't buy a candy bar or a bag of chips without planning to eat it all. So I either don't buy it, or I plan to eat it all.
The Goldilock food? Not unenjoyable, but enjoyable enough, but not too enjoyable? LOL.
So don't start, and you don't need magic willpower to stop.
I can binge on shredded wheat.
I can't eat that even if I'm super hungry.
Regardless, if you have trouble with control of unappealing food, you're probably better off not owning Cheetos.
Unappealing? Shredded wheat and Cheerios are tasty as kitten. But then, I'm a man of simple tastes.3 -
GottaBurnEmAll wrote: »endlessfall16 wrote: »CattOfTheGarage wrote: »endlessfall16 wrote: »prattiger65 wrote: »Its a good question and I see this behavior over and over on MFP. People will cut calories drastically.....binge....cut....binge...cut...you get the point. They seem to do this because they want to lose fast. After 6 months they have lost no weight, are frustrated, say calorie counting doesn't work etc. Now if those same people would have set a very modest goal of .5 pounds per week, they would have lost 15 pounds in those same six months. Op, set a modest goal, eat foods you like with an eye toward less calories dense food options and maybe peek at macros once in a while...maybe. Get a little exercise, it will make you feel better.
So .5 is the magic number? Binge-proof point?
Depends on the person, and, most critically, on how close they are to goal. I'm just approaching the boundary between obese and overweight and considering switching from 1lb a week - which has been fine thus far - to 0.5lb. At some point 1lb will become unsustainable.
The key to stopping binging, for many people, is to stop over-restricting. You cannot really control the binges that much, they are a compulsive behaviour, but you can control the restriction, which is just the other side of the same cycle.
Feed yourself regularly, adequately and well, making sure you are getting the nutrients you need plus some treats to keep you satisfied. If this does not make the binges ease off, you will have to look more deeply into what triggers them.
For me, part of the problem is defining some foods as "forbidden", which just makes them irresistible and a binge magnet.
It surely depends on the individual.
To me, it has little to do with the size of the loss (1 vs .5lb, etc.) It has much more to do with one's understanding of calorie (energy) management.
I don't feed myself regularly. I handle bingeing fine. It's well within my plan; and as said in my previous post I do categorize foods into different groups. One to be cautious with, don't abuse as you are playing with fire and the other (the diet food) I couldn't care less. It's a fact that, like anything else, foods aren't equal. Most people struggle with moderating chocolate, pizza, alcoholic drink and nobody is known to binge or have become overweight on celery and cucumber.
I don't mean to contradict you, but things have to make sense. I built my approach around these logics and understanding.
Back to the size of loss, which I don't think is the cause of bingeing. It comes down to one's effectiveness of calorie management. Biologically the body cannot tell the difference between .5 and 1lb deficits. If the body can gain 1-2 lbs a week, it can safely shed more or less the same amount. It's just a matter of one's efffectiveness in the approach. This has much to do with observing, understanding the body reactions, and work on conditioning.
An aggressive deficit can set the hormonal stage for binging. Dieting is hard on a lot of hormones that ultimately affect appetite and hunger signaling. Dieting hard is even harder on those hormones.
This isn't just a dry matter of "effectiveness of calorie management". It's important to remember that dieting is essentially a starvation state. That's not to be negative or hyperbolic, but there's something to be said for controlling the degree to which that state is taken.
Obviously, the proof is in the pudding. If a person is motivated by quick losses and doesn't experience bounce back binge behavior from severe caloric restriction? Carry on.
However, different personality types exist among individuals and I don't think a convincing argument can be made that it's going to be okay across the board for everyone to be just fine to cut calories drastically simply because they can gain weight drastically too.
There are studies that show that binging is most definitely tied to over-restriction. It's not a bad idea to pay heed to them if it seems to be a problem for any given individual.
(bolded part) That's because many do not understand or fearful when a little feeling of hunger creeps up. I stand by my statement that if the body is capable of gaining a lb or two in a period, it's also perfectly fine to drop more or less the same amount in the same period.
For example, if you visited a buffet and ate 3000, 4000 calorie, you'd be perfectly fine virtually skipping next day's meals and even only eat an average sandwich on the following day (2 days after the buffet meal) But many people here wouldn't be convinced, would be fearful of "starvation" or whatever and always prefer to eat at least 1200 each day.
I'm not advocating aggressive deficit. Not seeing anyone is. The example pattern described above is not aggressive to me.
Effectiveness is to stop eating or cut back when you don't need to eat. Whatever the deficit, 200, 700, provided that you are not feeling dizzy or any ailments. This created deficit should be able to cover the next binge attack.
Binging can be tied to a severe drought of calories but it also can be a conditioning or a lack of discipline. It can happens to the best of us. There's nothing to debate here. The point I want to make is one can manage his/her calories better to cover or lessen the impact of bingeing.0 -
CattOfTheGarage wrote: »endlessfall16 wrote: »CattOfTheGarage wrote: »endlessfall16 wrote: »prattiger65 wrote: »Its a good question and I see this behavior over and over on MFP. People will cut calories drastically.....binge....cut....binge...cut...you get the point. They seem to do this because they want to lose fast. After 6 months they have lost no weight, are frustrated, say calorie counting doesn't work etc. Now if those same people would have set a very modest goal of .5 pounds per week, they would have lost 15 pounds in those same six months. Op, set a modest goal, eat foods you like with an eye toward less calories dense food options and maybe peek at macros once in a while...maybe. Get a little exercise, it will make you feel better.
So .5 is the magic number? Binge-proof point?
Depends on the person, and, most critically, on how close they are to goal. I'm just approaching the boundary between obese and overweight and considering switching from 1lb a week - which has been fine thus far - to 0.5lb. At some point 1lb will become unsustainable.
The key to stopping binging, for many people, is to stop over-restricting. You cannot really control the binges that much, they are a compulsive behaviour, but you can control the restriction, which is just the other side of the same cycle.
Feed yourself regularly, adequately and well, making sure you are getting the nutrients you need plus some treats to keep you satisfied. If this does not make the binges ease off, you will have to look more deeply into what triggers them.
For me, part of the problem is defining some foods as "forbidden", which just makes them irresistible and a binge magnet.
It surely depends on the individual.
To me, it has little to do with the size of the loss (1 vs .5lb, etc.) It has much more to do with one's understanding of calorie (energy) management.
I don't feed myself regularly. I handle bingeing fine. It's well within my plan; and as said in my previous post I do categorize foods into different groups. One to be cautious with, don't abuse as you are playing with fire and the other (the diet food) I couldn't care less. It's a fact that, like anything else, foods aren't equal. Most people struggle with moderating chocolate, pizza, alcoholic drink and nobody is known to binge or have become overweight on celery and cucumber.
I don't mean to contradict you, but things have to make sense. I built my approach around these logics and understanding.
Back to the size of loss, which I don't think is the cause of bingeing. It comes down to one's effectiveness of calorie management. Biologically the body cannot tell the difference between .5 and 1lb deficits. If the body can gain 1-2 lbs a week, it can safely shed more or less the same amount. It's just a matter of one's efffectiveness in the approach. This has much to do with observing, understanding the body reactions, and work on conditioning.
It does depend on the individual, which is why I started my post with "depends on the person".
I don't agree that the body doesn't know the difference between different sizes of deficits. The bigger the deficit, the less you eat, therefore the hungrier you will be.
Barring a big enough deficit, if the body could tell (between 100, 200 calorie difference?), all the advices about using more protein, about satiety, would be invalid.
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Look_Its_Kriss wrote: »I think the body would know the difference between different deficits from a energy stand point.
If the body needs fat, protein and carbs to run and you are barely fueling it the things it needs its not going to operate effectively.
I would think for it to start to know, the deficit would have to get over 1000 calories or something. I doubt it could tell at 200, 500.
I like analogies but your car analogy is really crappy here.
Gasoline cars require the readily existence of gasoline. The human body is much more efficient than car with the process of storage and whatnot. It's more like a checking account with very good overdrawn protection. The more you overdraw, the negative impact grows significantly more.
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From the OP tone, I'm guessing they stop logging when binging.
IMHO, logging your binging is essential in creating real awareness about what you are doing, which is what leads to changes in the future. Start by setting an achievable goal, then log everything. Don't tighten down the screws until you have a solid rhythm to work with.
I started with a goal of ~2100 and now am down to ~1650. I would have likely quit if I started with my current goal.5 -
@Look_Its_Kriss I'm surprised you didn't tell the nightmare story of your borrowing food calories all over the place trying to "balance out" your binges. That post was super indicative of your (past) eating disorder and the obsession to control by moving calories around like this OP is proposing. It sounds disordered to me.2
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Ok so here i've been trying to loose weight for 2 years, i panic, diet at 1100-1200 calories for a week then binge on 4000 calories a day over the weekend, panic diet e.t.c Anyways i'd always asumed the dieting cancelled out the binging as i was dieting severely 70% of the time. Whoha I was soo wrong. I mapped out my calories at 1700 as a rough plan and calculated my weight loss then i screwed up and binged on 2 days for 4000-5000 calories per day. In order to get back on track with my weight loss timeline (without doing something stupid like not eat for the day e.t.c) I'd need to cut my calories to 1270 rather than the allowed 1700 for 11 whole days. Strictly. I'm going to try and do this (eating lots of fruits, minimising processed food e.t.c before going back to my usual 1700). I need to keep to the timeline as I am soon training for a marathon, im far to far above my race weight and dont want to risk putting to much pressure on my joints but know its really hard to loose during active training (im now a good few months out so have time). So ive a few questions
1) What keeps you consistent
2) How do you stop a binge
3) Does anyone do this whole numbers excel spreadsheets, averages and weight loss thing or am i just a little O.C.D
4) What would be your advice for motivation to keep on track; im open to journaling, book advice, sleep nail painting advice, exercise advice, anything that will help really!!- Not doing crazy stuff (over-restricting, over-exercising for eating level, skipping logging if/when I do overeat, treating specific foods as evil or off-limits, emotional drama of any sort at any time). Being committed to my future self, not my current whims. Also, using diary review after the fact to figure out what my overeating triggers are (trigger foods, lack of sleep, short on particular macros, hydration, social triggers, stress, boredom, etc. - looking at the day of, and day before, the overeating), then find a fix for the triggers.
- Avoid having one in the first place. Log any overeating. If the delay in reaching goal (once I do the math to see the impact) seems OK to me given the reason for overeating, then it wasn't really a binge. Then just get back on track, whether it was justified or not - no drama, no self-recrimination: They're not helpful.
- I calculate the impact of over-eating sometimes, to see how long a delay I caused in reaching my goal, or how long it'll take to get back to baseline, but it doesn't require separate spreadsheets. I can get what I need from MFP (the daily numbers, weekly averages for total & net cals, etc.), plus my weight data from my trend tracker (Libra, in my case). I did treat weight loss as a big, fun science fair project for grown-ups, but this was my way of making it not stressful. It's just data. And it didn't take extra tools.
- Figure out why you're overeating. Like others, I suspect you're over-restricting. (You are eating back your exercise calories, aren't you?) But if it's social pressure, brainstorm a new way of handling common social situations, rehearse the new script in your head until you're confident it's grooved in, and try it next time. If it works, swell. If not, make another script. Rinse & repeat. If it's boredom, get a hobby (preferably one requiring clean hands, such as drawing, knitting, or playing a musical instrument). If it's stress, find other good responses, like exercise, warm bubble-baths, or meditation. If it's meal timing or non-satiating macro mix, try some variations (within a healthy range, of course). If it's too little sleep, get more. If it's emotional, get some therapy. Etc. You have to identify your problem(s), and you have to solve them. We can't do it for you. No one else can.
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Ok so here i've been trying to loose weight for 2 years, i panic, diet at 1100-1200 calories for a week then binge on 4000 calories a day over the weekend, panic diet e.t.c Anyways i'd always asumed the dieting cancelled out the binging as i was dieting severely 70% of the time. Whoha I was soo wrong. I mapped out my calories at 1700 as a rough plan and calculated my weight loss then i screwed up and binged on 2 days for 4000-5000 calories per day. In order to get back on track with my weight loss timeline (without doing something stupid like not eat for the day e.t.c) I'd need to cut my calories to 1270 rather than the allowed 1700 for 11 whole days. Strictly. I'm going to try and do this (eating lots of fruits, minimising processed food e.t.c before going back to my usual 1700). I need to keep to the timeline as I am soon training for a marathon, im far to far above my race weight and dont want to risk putting to much pressure on my joints but know its really hard to loose during active training (im now a good few months out so have time). So ive a few questions
1) What keeps you consistent
2) How do you stop a binge
3) Does anyone do this whole numbers excel spreadsheets, averages and weight loss thing or am i just a little O.C.D
4) What would be your advice for motivation to keep on track; im open to journaling, book advice, sleep nail painting advice, exercise advice, anything that will help really!!
1) Logging accurately and honestly
2) There are certain foods that I find hard to moderate. I either don't buy them or buy them in small amounts. I can't overeat what I don't have access to. At the same time, I do allow for treats at least once a week. Psychologically speaking, I do a lot better with "I can eat this if I want, but the calories will mean I can't eat that later, so I'll hold off" than with "Sugar, and fat, and carbs... oh my! Can't eat this!"
3) Never heard of it till now. Now that I have... don't think I need to.
4) In my case I needed a stick. You know those health conditions that obesity at worst causes and at best doesn't help? I got one. It can be managed, but it's not going away. And the complications are scary. So... my motivation is that I don't want high blood pressure. I don't want a lymph edema flare-up with an infected weeping wound that will require multiple doses of oral antibiotics and visiting nurse care to treat. And if shedding extra pounds will improve BP and blood circulation, I need to get down to a healthy weight.0 -
annacole94 wrote: »CattOfTheGarage wrote: »annacole94 wrote: »
Seriously, though, it's true. You won't binge on perfectly ripe mango, but you will overeat potato chips. Super palatable food is designed to override your cues and encourages you to overeat.endlessfall16 wrote: »annacole94 wrote: »The MFP app has a weekly summary of net calories. That's all I use, other than my daily diary. It's under nutrition>calories>net calories, and then you switch from daily to weekly.
I avoid eating things I don't want to eat by not bringing them home. It's also easier to stick to the plan if the plan includes food you enjoy, but stays away from foods you know you will over eat. I can't buy a candy bar or a bag of chips without planning to eat it all. So I either don't buy it, or I plan to eat it all.
The Goldilock food? Not unenjoyable, but enjoyable enough, but not too enjoyable? LOL.
So don't start, and you don't need magic willpower to stop.
I can binge on shredded wheat.
I can't eat that even if I'm super hungry.
Regardless, if you have trouble with control of unappealing food, you're probably better off not owning Cheetos.
No, that's not how it works. I stop binging when (a) I'm eating enough (and getting the right nutrients) and (b) I am convinced that nothing is "forbidden". If I banned Cheetos (or whatever), it would make it worse.
Binging is a complex issue and the same approach does not work for everyone. And frustratingly, an approach that helps one person (eg cutting out foods) can actively make it worse for someone else. Since binging is often about food security, many, many people find restricting or cutting out food types only makes it worse.
It's a process of learning your own triggers and finding out what works and doesn't work for you as an individual.5 -
1) What keeps you consistent
2) How do you stop a binge
3) Does anyone do this whole numbers excel spreadsheets, averages and weight loss thing or am i just a little O.C.D
4) What would be your advice for motivation to keep on track; im open to journaling, book advice, sleep nail painting advice, exercise advice, anything that will help really!!
When I was on a mission to lose weight, I was consistent. 16 weeks and never went over my calories. I'm like that. If I've got a goal, I stick to it.
A few things that helped ...
-- logging every day on MFP
-- eating only foods I like
-- eating lots of veggies (I like veggies)
-- exercising lots so I could eat more now and then
-- browsing through grocery stores and markets to find interesting low calorie foods
-- keeping my goal short (16 weeks), not forever
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endlessfall16 wrote: »GottaBurnEmAll wrote: »endlessfall16 wrote: »CattOfTheGarage wrote: »endlessfall16 wrote: »prattiger65 wrote: »Its a good question and I see this behavior over and over on MFP. People will cut calories drastically.....binge....cut....binge...cut...you get the point. They seem to do this because they want to lose fast. After 6 months they have lost no weight, are frustrated, say calorie counting doesn't work etc. Now if those same people would have set a very modest goal of .5 pounds per week, they would have lost 15 pounds in those same six months. Op, set a modest goal, eat foods you like with an eye toward less calories dense food options and maybe peek at macros once in a while...maybe. Get a little exercise, it will make you feel better.
So .5 is the magic number? Binge-proof point?
Depends on the person, and, most critically, on how close they are to goal. I'm just approaching the boundary between obese and overweight and considering switching from 1lb a week - which has been fine thus far - to 0.5lb. At some point 1lb will become unsustainable.
The key to stopping binging, for many people, is to stop over-restricting. You cannot really control the binges that much, they are a compulsive behaviour, but you can control the restriction, which is just the other side of the same cycle.
Feed yourself regularly, adequately and well, making sure you are getting the nutrients you need plus some treats to keep you satisfied. If this does not make the binges ease off, you will have to look more deeply into what triggers them.
For me, part of the problem is defining some foods as "forbidden", which just makes them irresistible and a binge magnet.
It surely depends on the individual.
To me, it has little to do with the size of the loss (1 vs .5lb, etc.) It has much more to do with one's understanding of calorie (energy) management.
I don't feed myself regularly. I handle bingeing fine. It's well within my plan; and as said in my previous post I do categorize foods into different groups. One to be cautious with, don't abuse as you are playing with fire and the other (the diet food) I couldn't care less. It's a fact that, like anything else, foods aren't equal. Most people struggle with moderating chocolate, pizza, alcoholic drink and nobody is known to binge or have become overweight on celery and cucumber.
I don't mean to contradict you, but things have to make sense. I built my approach around these logics and understanding.
Back to the size of loss, which I don't think is the cause of bingeing. It comes down to one's effectiveness of calorie management. Biologically the body cannot tell the difference between .5 and 1lb deficits. If the body can gain 1-2 lbs a week, it can safely shed more or less the same amount. It's just a matter of one's efffectiveness in the approach. This has much to do with observing, understanding the body reactions, and work on conditioning.
An aggressive deficit can set the hormonal stage for binging. Dieting is hard on a lot of hormones that ultimately affect appetite and hunger signaling. Dieting hard is even harder on those hormones.
This isn't just a dry matter of "effectiveness of calorie management". It's important to remember that dieting is essentially a starvation state. That's not to be negative or hyperbolic, but there's something to be said for controlling the degree to which that state is taken.
Obviously, the proof is in the pudding. If a person is motivated by quick losses and doesn't experience bounce back binge behavior from severe caloric restriction? Carry on.
However, different personality types exist among individuals and I don't think a convincing argument can be made that it's going to be okay across the board for everyone to be just fine to cut calories drastically simply because they can gain weight drastically too.
There are studies that show that binging is most definitely tied to over-restriction. It's not a bad idea to pay heed to them if it seems to be a problem for any given individual.
(bolded part) That's because many do not understand or fearful when a little feeling of hunger creeps up. I stand by my statement that if the body is capable of gaining a lb or two in a period, it's also perfectly fine to drop more or less the same amount in the same period.
For example, if you visited a buffet and ate 3000, 4000 calorie, you'd be perfectly fine virtually skipping next day's meals and even only eat an average sandwich on the following day (2 days after the buffet meal) But many people here wouldn't be convinced, would be fearful of "starvation" or whatever and always prefer to eat at least 1200 each day.
I'm not advocating aggressive deficit. Not seeing anyone is. The example pattern described above is not aggressive to me.
Effectiveness is to stop eating or cut back when you don't need to eat. Whatever the deficit, 200, 700, provided that you are not feeling dizzy or any ailments. This created deficit should be able to cover the next binge attack.
Binging can be tied to a severe drought of calories but it also can be a conditioning or a lack of discipline. It can happens to the best of us. There's nothing to debate here. The point I want to make is one can manage his/her calories better to cover or lessen the impact of bingeing.
You perpetuate binge cycles by restricting in their aftermath to make up for them. So, no, it's not prudent to try to lessen the impact of them through management of calories through further restriction.3 -
I don't ban anything.CattOfTheGarage wrote: »annacole94 wrote: »CattOfTheGarage wrote: »annacole94 wrote: »
Seriously, though, it's true. You won't binge on perfectly ripe mango, but you will overeat potato chips. Super palatable food is designed to override your cues and encourages you to overeat.endlessfall16 wrote: »annacole94 wrote: »The MFP app has a weekly summary of net calories. That's all I use, other than my daily diary. It's under nutrition>calories>net calories, and then you switch from daily to weekly.
I avoid eating things I don't want to eat by not bringing them home. It's also easier to stick to the plan if the plan includes food you enjoy, but stays away from foods you know you will over eat. I can't buy a candy bar or a bag of chips without planning to eat it all. So I either don't buy it, or I plan to eat it all.
The Goldilock food? Not unenjoyable, but enjoyable enough, but not too enjoyable? LOL.
So don't start, and you don't need magic willpower to stop.
I can binge on shredded wheat.
I can't eat that even if I'm super hungry.
Regardless, if you have trouble with control of unappealing food, you're probably better off not owning Cheetos.
No, that's not how it works. I stop binging when (a) I'm eating enough (and getting the right nutrients) and (b) I am convinced that nothing is "forbidden". If I banned Cheetos (or whatever), it would make it worse.
Binging is a complex issue and the same approach does not work for everyone. And frustratingly, an approach that helps one person (eg cutting out foods) can actively make it worse for someone else. Since binging is often about food security, many, many people find restricting or cutting out food types only makes it worse.
It's a process of learning your own triggers and finding out what works and doesn't work for you as an individual.
I just don't buy large amounts of things I don't want to eat and bring them home. If I want them, I buy small amounts and plan to eat it all. Because no matter what size of package I buy, I'm eating it all.0 -
GottaBurnEmAll wrote: »endlessfall16 wrote: »GottaBurnEmAll wrote: »endlessfall16 wrote: »CattOfTheGarage wrote: »endlessfall16 wrote: »prattiger65 wrote: »Its a good question and I see this behavior over and over on MFP. People will cut calories drastically.....binge....cut....binge...cut...you get the point. They seem to do this because they want to lose fast. After 6 months they have lost no weight, are frustrated, say calorie counting doesn't work etc. Now if those same people would have set a very modest goal of .5 pounds per week, they would have lost 15 pounds in those same six months. Op, set a modest goal, eat foods you like with an eye toward less calories dense food options and maybe peek at macros once in a while...maybe. Get a little exercise, it will make you feel better.
So .5 is the magic number? Binge-proof point?
Depends on the person, and, most critically, on how close they are to goal. I'm just approaching the boundary between obese and overweight and considering switching from 1lb a week - which has been fine thus far - to 0.5lb. At some point 1lb will become unsustainable.
The key to stopping binging, for many people, is to stop over-restricting. You cannot really control the binges that much, they are a compulsive behaviour, but you can control the restriction, which is just the other side of the same cycle.
Feed yourself regularly, adequately and well, making sure you are getting the nutrients you need plus some treats to keep you satisfied. If this does not make the binges ease off, you will have to look more deeply into what triggers them.
For me, part of the problem is defining some foods as "forbidden", which just makes them irresistible and a binge magnet.
It surely depends on the individual.
To me, it has little to do with the size of the loss (1 vs .5lb, etc.) It has much more to do with one's understanding of calorie (energy) management.
I don't feed myself regularly. I handle bingeing fine. It's well within my plan; and as said in my previous post I do categorize foods into different groups. One to be cautious with, don't abuse as you are playing with fire and the other (the diet food) I couldn't care less. It's a fact that, like anything else, foods aren't equal. Most people struggle with moderating chocolate, pizza, alcoholic drink and nobody is known to binge or have become overweight on celery and cucumber.
I don't mean to contradict you, but things have to make sense. I built my approach around these logics and understanding.
Back to the size of loss, which I don't think is the cause of bingeing. It comes down to one's effectiveness of calorie management. Biologically the body cannot tell the difference between .5 and 1lb deficits. If the body can gain 1-2 lbs a week, it can safely shed more or less the same amount. It's just a matter of one's efffectiveness in the approach. This has much to do with observing, understanding the body reactions, and work on conditioning.
An aggressive deficit can set the hormonal stage for binging. Dieting is hard on a lot of hormones that ultimately affect appetite and hunger signaling. Dieting hard is even harder on those hormones.
This isn't just a dry matter of "effectiveness of calorie management". It's important to remember that dieting is essentially a starvation state. That's not to be negative or hyperbolic, but there's something to be said for controlling the degree to which that state is taken.
Obviously, the proof is in the pudding. If a person is motivated by quick losses and doesn't experience bounce back binge behavior from severe caloric restriction? Carry on.
However, different personality types exist among individuals and I don't think a convincing argument can be made that it's going to be okay across the board for everyone to be just fine to cut calories drastically simply because they can gain weight drastically too.
There are studies that show that binging is most definitely tied to over-restriction. It's not a bad idea to pay heed to them if it seems to be a problem for any given individual.
(bolded part) That's because many do not understand or fearful when a little feeling of hunger creeps up. I stand by my statement that if the body is capable of gaining a lb or two in a period, it's also perfectly fine to drop more or less the same amount in the same period.
For example, if you visited a buffet and ate 3000, 4000 calorie, you'd be perfectly fine virtually skipping next day's meals and even only eat an average sandwich on the following day (2 days after the buffet meal) But many people here wouldn't be convinced, would be fearful of "starvation" or whatever and always prefer to eat at least 1200 each day.
I'm not advocating aggressive deficit. Not seeing anyone is. The example pattern described above is not aggressive to me.
Effectiveness is to stop eating or cut back when you don't need to eat. Whatever the deficit, 200, 700, provided that you are not feeling dizzy or any ailments. This created deficit should be able to cover the next binge attack.
Binging can be tied to a severe drought of calories but it also can be a conditioning or a lack of discipline. It can happens to the best of us. There's nothing to debate here. The point I want to make is one can manage his/her calories better to cover or lessen the impact of bingeing.
You perpetuate binge cycles by restricting in their aftermath to make up for them. So, no, it's not prudent to try to lessen the impact of them through management of calories through further restriction.
That's not how it plays out in reality for me. I fast, then eat alot, really well, then fast... repeat. Don't gain a lb. Even losing a little going by trend. No out of control cravings, no worry about buffet visits or any outings at all. Why would there be any craving or urge to binge when I just had anything I liked or the body only needed to wait 2 days.1 -
1) What keeps you consistent Nothing. I'm not consistent. I realize this goes against your question and may not be helpful as different methods work for different people, but for me not being so rigid in my thinking is key for success (in maintenance for over a year). I eat lighter during the week and usually fast one day. I eat over maintenance on the weekends. I do not binge, but I just eat more than I need every Saturday and Sunday. I'm not trying to undo anything because my plan is a weekly plan. I am in control.
2) How do you stop a binge By not starting it. By mindfully eating, even when I am overeating.
3) Does anyone do this whole numbers excel spreadsheets, averages and weight loss thing or am i just a little O.C.D I have in the past but not now. The mirror and my jeans are my guides.
4) What would be your advice for motivation to keep on track; im open to journaling, book advice, sleep nail painting advice, exercise advice, anything that will help really!! Mindfulness. I always keep how much I am eating and moving, how much I have eaten and moved over the past few days, what my plans are for the next few days in mind. I don't measure or log or obsess, but it is something I'm always mindful of.
In short, I think having a plan that is comfortable to you and always being mindful of your plan is key. Whether it's a daily plan, a weekly plan or some other plan is something that only you can decide.0
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