Always eat over my calorie limit
jathieret
Posts: 6 Member
Hi there. Just looking for tips/success stories/motivation.
I've been MAKING myself log my calories for the last several weeks but I always eat over my calorie limit of 1550. Sometimes due to hunger but mostly due to lack of self control. I go for the bad stuff.
I have this terrible cycle of bingeing and then beating myself up, over and over. I obsess about every calorie I eat, every ounce gain and my appearance yet I still binge.
Any words of wisdom from someone who has been through a similar mindset/situation.
On another note: I should say that I am 5 months pregnant with #2. I'm monitoring my calories with doctor supervision. (I'm also a women's health nurse, I wouldn't do anything stupid
) She wants me getting 1700, which I always get because I binge (usually get way more). I wanted to get in the mindset early since I never lost the last 15lb from baby #1. So yes, I know I need more calories and I'll be hungrier then normal. This is more of me asking for help or success stories of someone overcoming their own body image issues/binge eating etc.
I've been MAKING myself log my calories for the last several weeks but I always eat over my calorie limit of 1550. Sometimes due to hunger but mostly due to lack of self control. I go for the bad stuff.
I have this terrible cycle of bingeing and then beating myself up, over and over. I obsess about every calorie I eat, every ounce gain and my appearance yet I still binge.
Any words of wisdom from someone who has been through a similar mindset/situation.
On another note: I should say that I am 5 months pregnant with #2. I'm monitoring my calories with doctor supervision. (I'm also a women's health nurse, I wouldn't do anything stupid
) She wants me getting 1700, which I always get because I binge (usually get way more). I wanted to get in the mindset early since I never lost the last 15lb from baby #1. So yes, I know I need more calories and I'll be hungrier then normal. This is more of me asking for help or success stories of someone overcoming their own body image issues/binge eating etc. 0
Replies
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yeah I don't know how to tackle the pregnant hunger thing. What I do is save most of my calories for the evening because that is my snacking time. It allows me to snack and give in to some of my impulses and stay in my calorie/macro counts.4
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A few things that help me...
- I pre-log my day. That way I can add/remove foods and come up with a plan for the day that, hopefully, meets my calorie needs AND my food preferences (i.e. has some things that I really enjoy eating).
- I try to shop smarter. I don't usually have much of problem making good, smart decisions at the grocery store. But not so much at home. So if I can limit the "problem" foods I have in the house, I put myself in a better position to succeed.
- I look at my calorie goal over longer periods of time, usually a week. That way I have a bit more flexibility day-to-day.
- I try to save calories for when I know I'm more likely to want to eat. Intermittent fasting works really well for me in this regard, and makes counting calories seem like less of restriction.
- I realize that a good decision now usually makes it easier to make more good decisions later. And bad decisions often make additional bad decisions more likely. My decision making process seems to pick up momentum in whatever direction it's going. If I can be cognizant of that, then it makes it easier to make that initial good decision knowing that it will probably lead to more good decisions
- Success breeds motivation. I'll find little things that count at successes aside from just scale weight, to try to keep me feeling good about things
- Lastly, I try to keep my long term goals REALLY on the forefront of my thoughts, and not let my desire for instant gratification take over. That's a battle I'm fighting pretty much constantly.
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I've had 3 babies so understand the pregnancy cravings. If I were you, I'd try to keep the "bad stuff" out of the house. Not there to eat, cannot eat/over-eat it. Actually that is my rule right now, ha. I have 3 kids and they like cookies as their snack and I intentionally only buy the ones I can resist. Win-win for both them and me.
Also, keep simple, easy to grab snacks available like fresh fruit and veggies or individual sized items (granola bars for example). Tell yourself, if I'm feeling hungry, drink 1 glass of cold water (add a lemon if you'd like) then wait 30 minutes and if I still want food grab that healthy snack.2 -
1550 doesn't sound like much for someone whos pregnant, not when the rule of thumb is to eat at maintenance calories for first two trimesters. Unless you are very small 1550 will not be your maintenance calories and that's why you are hungry.11
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Your doctor says to eat 1700, not 1550, right? So eat 1700. Everyone has given you some good tips about not overeating. When I was pregnant, I made sure to walk 30 minutes either before or after dinner. For me, walking before a meal actually lessened my appetite. I drank a lot of water, too, because when I was dehydrated I thought I was hungry. I also found that eating healthy snacks between meals kept my energy level stable so I didn't have that panicky feeling that makes you binge to make up for feeling deprived all day. Eggs (74 calories each) and cheese seemed helpful to me for sustained energy.10
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So did she just say your "could" at as little as 1700 or did she say you "should"? Why are you aiming for 1550 instead of 1700? What if you aimed for 1800? You would be less hungry and the binging might stop. Binging is often the result of over restricting.11
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as others asked - if your doctor wants you eating 1700 calories why are you aiming for 1550??9
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I'm not eating 1550 people, believe me I aim for 1700 which is what my doctor advised is a healthy calorie goal for me. I just can't switch that in my diary. But due to my lack of self control, I always get WAY more then that. 0
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I'm not eating 1550 people, believe me I aim for 1700 which is what my doctor advised is a healthy calorie goal for me. I just can't switch that in my diary. But due to my lack of self control, I always get WAY more then that.
You can set you calorie goal in your diary for whatever you want. From your "My Home" page, click on "Goals". On the "Goals" page click on "Edit" that is beside "Daily Nutrition Goals". On the page it takes you to, type your calorie goal in the Calorie section and select "Save Changes". It is changed.8 -
You are growing a human. Perhaps focus less on the calorie goal and more on the quality of foods.16
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As some noted above:
- Shop smarter, don't bring trigger foods into the house.
- Pre log
Also, I'm almost always over cals. I figured out for me it's some sort of psychological cheat the numbers thing, so I reduced my target and I go over. It's a delicate balance though, too far over and I'll undo my deficit. Are you losing (or not overly-gaining since you are pregnant) on 1500 even even though you go over? Well then don't worry about the target just focus on health (and no gain).
Additionally, I eat every three hours. If I get even a smidge of hungry I'm prone to binge. How often are you scheduling your meals/snacks?0 -
Maybe experiment some with your macro balance. The "lack of control" issues that you describe might come from not feeling satisfied with the types of foods that you're eating. Try increasing protein for a week and see if that helps, if not, try upping fat the next week, and so on. My personal mix that stopped me wanting to snack all the time is about 50% carbs, with a good amount of fat in the morning and more protein heavy meals towards the end of the day. I don't avoid rice, pasta, English muffins, or flavored coffee creamer and get plenty of fruits and veggies. But, once I learned what a proper portion was, I haven't had any trouble (for the most part) sticking to my weekly goals and I don't feel hungry unless it's been a while since I last ate/ close to a planned meal time. Your satiety mix may be different, lots of people are more satisfied with fat or protein.0
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A few words from a past binger (I used to binge eat 4-5 days per week with often 2-3 days 3000 calories plus:()
- I eat reasonable portions of healthy food at meals - for me (not pregnant, loosing weight now) 450 breakfast 600 lunch 150 snack 550 dinner - this is a move from not eating enough at meals or "saving up' for the evening leading me to over snack and binge.
- Don't concentrate on "dieting", concentrate on good quality food
- In the book "brain over binge" by kathryn hansen a really good point is made that you're upping your calories massively by binging so why not enjoy those calories in a healthy way spread out over the day, guilt free! (i.e up your calorie goal)
Finally you're growing a tiny human, which is incredible, focus on health, 15lbs is not that much weight wise, don't sweat the small stuff!1 -
Thank you all. Again (to those who didn't quite understand the post), I'm not focusing on losing weight. I'm growing a human, I have more important things to do.
But I do want to stop the binge/guilt cycle (which was my personality BEFORE I got pregnant) and this was more of a post to get ideas from other people who have been through that same mental battle. It's a tough one to break, even though you know what needs to be done.
There never is a wrong time to work on your own physical and mental , especially during pregnancy.2 -
I have to start by asking exactly what you mean by a "binge"? Different people use the word differently. Are we talking a pint of ice cream? Or eating half the fridge?
Have you tried regular snacks - making sure to incorporate some fat and protein into them? Things like an apple with an ounce or two of cheese? Or nuts and dried fruit? Or cheese and crackers?
I'm probably not the best person to give advice in this scenario because, for me, eating while pregnant was a nightmare. Trying to work around morning sickness (which lasted all day for six months; blech), severe acid reflux (which meant I couldn't eat some of my favourite things - like tomatoes and most fruit) and pregnancy-only food aversions (no milk, for example) made it very difficult to find foods I could eat and keep down. Suffice it to say, I ate more than my fair share of ice cream, macaroni and cheese, and mashed potatoes. But, on the plus side, I had two healthy babies and did manage to lose all the pregnancy weight. So, the point of that whole tangent was just to say that, no matter what, you can get this to work, it will work out okay, and best of luck!1 -
I'm not sure 1700 is enough. Your maintenance is probably more than that and your body is growing a human! You are also past the beginning of pregnancy where you can get away with eating less (or are so sick you can't eat).
Obviously you aren't eating enough and your body is telling you that. You are feeling the starving sensation because you are starving.
Allow yourself to have more calories and you won't need to binge. Don't worry about what weight you didn't lose after the last baby.2 -
You have gotten some great replies! I was thinking it might also be helpful to try to think about what you are feeling leading up to a binge. I struggle with bingeing as well, and I have found it helpful to be mindful of the circumstances surrounding my binge. I often binge if I'm watching tv and eating, so I try to limit myself to a cup of yummy tea to sip on while watching television and eat at the table. I have also noticed that my binges are inspired by unaddressed emotions. If I get carried away with anxiety it will often spur a binge. But if I am able to step back and think about what I am feeling and what that situation really needs it helps me avoid a binge. I hope that is helpful! You got this!1
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How many calories ARE you actually eating. Are we talking "I'm aiming for 1700 and ate 4000" or "i'm aiming for 1700 and ate 1950"?1
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Alatariel75 wrote: »How many calories ARE you actually eating. Are we talking "I'm aiming for 1700 and ate 4000" or "i'm aiming for 1700 and ate 1950"?
I would say I aim for 1700 but typically eat 2000-2200 (some days even more and I just don't even track because I don't want to see the damage!)
It's not even that I'm hungry, I'm not. My body "isn't telling me I need more calories" like some previous posters have said. I just lose control.
I also realize I posted this in the "weight loss" board which was probably poor planning on my part, I apologize but all the replies have been wonderful and greatly appreciated.0 -
Alatariel75 wrote: »How many calories ARE you actually eating. Are we talking "I'm aiming for 1700 and ate 4000" or "i'm aiming for 1700 and ate 1950"?
I would say I aim for 1700 but typically eat 2000-2200 (some days even more and I just don't even track because I don't want to see the damage!)
It's not even that I'm hungry, I'm not. My body "isn't telling me I need more calories" like some previous posters have said. I just lose control.
I also realize I posted this in the "weight loss" board which was probably poor planning on my part, I apologize but all the replies have been wonderful and greatly appreciated.
We obviously have different stats. I can maintain on 2200 calories. And that seems like a better amount for your situation.
Try eating 2200 a day and see if the binges disappear. I'm guessing they will.
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Alatariel75 wrote: »How many calories ARE you actually eating. Are we talking "I'm aiming for 1700 and ate 4000" or "i'm aiming for 1700 and ate 1950"?
I would say I aim for 1700 but typically eat 2000-2200 (some days even more and I just don't even track because I don't want to see the damage!)
It's not even that I'm hungry, I'm not. My body "isn't telling me I need more calories" like some previous posters have said. I just lose control.
I also realize I posted this in the "weight loss" board which was probably poor planning on my part, I apologize but all the replies have been wonderful and greatly appreciated.
Set your goal to maintain in MFP (App version - Goals> Weight Loss Goal> Maintain my current weight or Web Version Goals>View Guided Setup>What is your goal?>Maintain my current weight)
and it will give you a good idea of what you should be eating on a normal day - I lose 1lb per week on 1600/1700 so it's not unreasonable to think you might actually be eating more because you aren't actually eating enough.0 -
Many great suggestions already above.
I find I eat reasonably well if I plan my meals at least the morning of the day so I know I get ____ for breakfast, ____ for lunch, ____ for supper and ____ for snack. Be mindful of yourself and your actions. Don't eat out of boredom. Distract with a health option - go for a walk, drink some water, have a bath etc.
Change your goal from 1550 to higher as suggested above. It feels like crap to see numbers in the red. Even a goal of 1700 is less calories than I'm eating now while losing about a pound a week and breastfeeding a 7 month old and being only lightly active.
You really need to figure out what your maintenance calories are and eat that. Grow your sweet baby! 2000-2200 is actually a super reasonable amount to eat daily during pregnancy. Most women who are overweight or obese (apologies if you are not but I assume you are being here and under a doctor's care for intake) would do quite well at that amount.1 -
I also realize I posted this in the "weight loss" board which was probably poor planning on my part, I apologize but all the replies have been wonderful and greatly appreciated. [/quote]
I was just getting ready to tell u this ^^^^
If u post in the weight loss section, folks will think u are trying to loose lol
Anyway u received a lot of good suggestions. I just want to second the idea of not bringing "bingeable food"in the house. For me, that would be chips, pretzels, nuts. Best of luck to u ☺0 -
I can not speak to pregnancy as I have not ever had a child or been pregnant.
I can speak to binge eating.
I treat my binge eating as if I were an addict. (This has been my decision I am not a dr.)
One thing I have changed is eating "diet" foods. I do eat reduced fat dairy and choose naturally lower fat foods but I found as I gave up processed diet foods and replaced them with real food I wasn't as hungry.
I make sure to eat some protein with my meals and snacks.
I track everything I eat good and bad binge or not.
I do NOT try to eat less the next day to make up for a binge. I just let it go and move forward
If I am craving something I look to see if I might be missing a nutrient if not then I just want that item and I eat a serving track it and move on.
But most important I try to be kind to myself. I am just human.2 -
Hey!! I have had issues as a exercise bulimic - to binge eating severely (I'm talking uncontrollable 4000-5000cals)... now my binges aren't what they use to be but I have come A LONG WAY. It's a journey. The biggest and hardest part is eliminating the negative talk in your head and eliminating "no". Once foods become off limits or once you tell yourself you can only have so much you immediately want to rebell that... and then feel guilty...like head under the pillow and cry guilty/ not talking to anyone/ I'm a failure type thing. It sucks. I am 3 months PP and I struggle every day BUT I try to focus on living my life and enjoying foods mindfully. Think "add" instead of "limit". For example "add" some awesome fruit or veggies to your meals...or more protein etc...if you have a binge - acknowledge it and move forward...do not give it a name -ie bad, messed up, binge. Acknowledge that it probably occured in the first place NOT because of food itself but your own anxieties / shoulds/ inner voice manipulating. I would highly recommend the book "intuitive eating" by Evelyn tribole...it saved my life in terms of guilt and just not living. When you let go of negative food behavior you start to enjoy life and focus less on food anyways. I still have bad days often ...but I can move on and actually focus on my health better then before. Feel free to add me. My baby is 3 months...and some days I seriously struggle with the binges/overeating. Usually because I AM telling myself I need to hurry up and lose weight etc...instead of being kind to myself and focusing on eating well to breast feed well...when you do these things all else falls into place.2
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I would also like to add that once I told myself I could eat ANYTHING and AS MUCH of something as I wanted on the condition I am not allowed to feel guilty and had to enjoy it...I eventually - didn't want it anymore. I totally went nuts...and as a rule kept restocking whatever it is I'm gorging on...well let me tell you - once you realize you are going to keep restocking it and you can eat it...the novelty wears off and you will decide your done. I promise ... There is weight gain initially but once your eating mindfully and guilt free it will fall off. And you'll be happier.0
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For me the simple rule that I can eat whatever I want but I must log before I consume it has helped a ton. This has stopped my binging because I simply look at my log and see that I am well over and then it triggers me to stop. I don't know if this simple rule will help you but it is well worth the try0
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are you sure you're hungry, and not just dealing with cravings/thirst? i had problems with this too. i usually drink a lot of water.0
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What has your OB said your calorie intake should be? That's the GUIDELINE you should follow.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Thank you all. Again (to those who didn't quite understand the post), I'm not focusing on losing weight. I'm growing a human, I have more important things to do.
But I do want to stop the binge/guilt cycle (which was my personality BEFORE I got pregnant) and this was more of a post to get ideas from other people who have been through that same mental battle. It's a tough one to break, even though you know what needs to be done.
There never is a wrong time to work on your own physical and mental , especially during pregnancy.
I was a binger for decades (since childhood). My self-esteem was tied to my eating. Restrict and resist food=I am worthy. Binge and lack of control=I deserve to die. Then I got into weight lifting several months ago. The focus became on what my body could accomplish and how I needed to fuel it properly to see muscle growth. Life is a lot easier now. Like this past week all of my days had an intake above 2,000 (with three of them above 3,000). And I lost 3 lbs and an inch on my waist. What's funny is before weight lifting I would've easily gained 3 lbs with these intakes. I don't know if it's the added muscle or extra protein, or both, but I am enjoying being able to eat more. I really think weight lifting would help you break that binge/guilt cycle, which is especially important when we have children watching us.2
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