Keep falling off the wagon. Help?

TenderBlender667

I've been on mfp for years and I've been in maintenance for years as well (+/- 5 pounds). Recently I've noticed that I've been giving into my urges to binge a lot more than I used to. I just binged over a week ago for 5 days straight. Then I decided to go on a 1200 calorie diet that was refined sugar free, vegan, gluten free (due to a sensitivity) and soy free for both weight loss and health purposes. It worked for 6 days until I had some sugar and became ravenous. This turned into another 3 day binge (so far). I feel disgusting physically and mentally. My stomach is all kinds of messed up thanks to the unhealthy junk I ate and I feel very guilty. I don't even want to step on the scale tomorrow. I can't even look myself in the mirror without disgust. How do I stop falling off the wagon so often? Any advice would be appreciated.

Igtba789

Hi, Happy New Year!

Question, in the years you have been on maintenance (+/-5 lbs.), did you regularly binge? If not, I'm guessing that something has changed in your life recently, to add stress. If so, then you are not alone, I have gained and lost weight all my life, overeating often. Four years ago, I joined Overeater's Anonymous. This has been a wonderful community of support.

Either way, I am here to support you and help you to be preemptive and block overeating before it takes over your mind. It's not the food that causes you to binge, it's stressful thoughts and obsessive thinking before the action.

ABabilonia

If the binging is emotional you may just need to reduce or try to eliminate the trigger that is causing you to overeat. Sometimes simple things to keep your mind busy may do the trick. In my case I took up running. I set a goal for myself, a small goal, but I stood by it and that was really helpful. You may need to find something you like and see if that helps. Even if you find none exercises hobbies, that may help you remove your mind of eating. Another thing may have to do with your calorie intake. You seem to have the same approach that I used to have which was all or nothing. Either I did a super strict diet or I binged, nothing in between. The days I used to binge I used to tell to myself: "Today is the last day, I promise. Tomorrow diet". Off course that was a lie because after a few days I was binge eating again. Reading many posts here I found that the key to success is balance, and that has been really helpful for me. Instead of the 1200 calorie diet you may need to increase your intake, even by a small margin. Good luck to you...

Airforcegirl1

Hello, I tend to binge as well. I think i am a food narcissist. I feel I deserve to have that piece of cake, or that blueberry muffin. I only feel guilty when full. I am also on a 1200 calorie diet, while doing weight watchers at the same time. I,ve lost 4 pounds in 6 weeks. Very slow progress. I can relate to your challenges. I also had my metabolic rate tested and was told I need to keep a strict 1200 calorie diet if I do not exersize to lose weight. I have not added exersize into my routine yet. I would like to add you as a friend.

srclark89

Susan Peirce Thompson from, Bright-line eating, is a psychologist and has studied the effects of Sugar and white flour on the brain. She has struggled with her own food addiction and is inspiring to listen too. Once you understand the why you lapse, it makes it easier to avoid it. Just Google 'Brightline eating' and check it out. I got a lot out of it and I still get her weekly motivational vlogs.

theholidayisover

Hi. Was the 1200 calorie diet a punishment for the binge? There may be something in that worth exploring if it contributes to the binge / purge cycle you describe. Perhaps if you’re not as restrictive when you’re dieting then you won’t have those major lapses. Also, giving yourself permission to forgive one bad eating decision, and not to compound it with other unhealthy eating has to become part of your future goals. I wouldn’t presume to tell you how without knowing you. But I bet you can do it.

kommodevaran

You choose to go on and off the wagon by restricting food intake too much, and then you feel guilty for eating, and then you overeat because you feel both hungry and guilty.

There is no wagon. Eat an appropriate amount of calories on a daily basis, eat all the food you like in moderation, enjoy it, no regrets.

88olds

Agree, forget the wagon, choose weight loss. Forget what you did before and what worked before, this is now.

Embrace the process before you do more damage. Calculate a modest calorie deficit. Where you are, I would say 1 lb per week maximum, and start a food diary. Weigh and measure what you eat and crunch the numbers. Unless you have special health problems, forget sugar free, gluten free, Keto and anything else that may complicate tracking.

If you eat too much, track it anyway. Keep tracking until you have control of what you’re doing. When you get back to goal, keep tracking.

When a food diary drives your process, the only way to “fall off” is by making a conscious decision to stop. Don’t.

kommodevaran

srclark89 wrote: »

Susan Peirce Thompson from, Bright-line eating, is a psychologist and has studied the effects of Sugar and white flour on the brain. She has struggled with her own food addiction and is inspiring to listen too. Once you understand the why you lapse, it makes it easier to avoid it. Just Google 'Brightline eating' and check it out. I got a lot out of it and I still get her weekly motivational vlogs.

This is so sad, because she has some very good points - regular, scheduled and properly portioned meals and removing yourself from trigger foods. But that just seem to drown in "sugar and flour stole my husband and killed my cat". Smh.

Ralphone

Just keep trying. Don't give up ."You can do it"

DebLaBounty

Why not try eating 1400 to 1600 calories a day. Allow yourself to eat some of the food you really like every day. I plan for a dessert or tasty snack every day that includes a "bad" food like a piece of pie or a bowl of ice cream. It just has to be within my calorie goal. Perhaps having a consistent daily treat will help you feel less deprived, and help you develop the discipline to have better portion control. I dunno. It worked for me.

misskitty2018

shake yourself off and focus! you can do this

VolsG8rH8r

We all do it. It may be a bit much doing all that at once. Cut out/back on one bad thing every month and you'll feel better. I'm working on cutting back on Coke right now. Slowly but surely we got this!

tuolon

I think you are trying to do too much at once. You are eliminating too many things from your diet: "refined sugar free, vegan, gluten free (due to a sensitivity) and soy free." Plus, eat at 1,200 calories. I would binge too. Try taking smaller steps, like eliminating one thing at a time. Then, add more things to eliminate. Also, you need to enjoy eating your recipes and food for it to be sustainable. If you don't enjoy eating your food, you will binge.
Plus, you can exercise more in order to eat more calories. I exercise so i can eat more. I hated eating only 1,200 calories. I think it is not enough food. Good luck on your journey.