Help!!

Ghxstzone

Binge eating , getting off track constantly . I don’t know what the hell is going on with me , I will be doing so well on eating healthy and bam all of a sudden I’m eating some process food and junk food and I don’t know how to control it. What do I do?? My family shoves and tells me to eat what they eat constantly as well but I am determined to get healthy and get to my goal weight but I get off track from a day, to a week and who knows it will turn into a month. Any advice is gratefully appreciated . I ate around 1,400 calories a day , lift weights and jump rope. I’ll be moving to a new city in Janurary and I wanna lose 20lbs before hand but junk food consumes me after hours of thinking. I gain loads of weight from eating junk food and I’m getting back to my starting weight which is 172lbs .

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Ghxstzone

I live with my family, so no I can’t keep junk food out. I was doing good by losing over 20lbs but can’t seem to stay on track anymore. But I will get my *kitten* together and focus on hitting my goal

emmamcgarity

Are you logging your food when you binge? For me, logging it is the first step. One day off will not kill my progress, but if I don’t log it I tend to keep heading down the wrong path.

Lillymoo01

As keeping the food out of the house is not an option then I would recommend these;

Prelog all of your food. It may be enough to stop the binge or keep it to a more manageable level. Also, the more restrictive you are and the more you say that you can not have something the more likely you are to crave it.

Make sure your goal is not too aggressive. Stick with either 1 pound a week loss, or 1/2 a pound if you do not have too much to lose. The more of a deficit you have the hungrier you will be. The hungrier you are the more likely you are to binge. It may look like it will take you longer to reach your goal on paper but the reality is that this will actually make it much more likely that you do reach your goal.

Try and fit a small amount of the food you love into your daily or weekly deficit, just make sure that it is not crowding out all of your other nutrients. You could restrict your calories by 100-200 a day over 6 days to allow for a special treat meal on the 7th or you could be one of those that do better with a couple of squares of chocolate or a cookie a day. On top of a balanced and nutritious diet, this won't do any harm with your weight loss journey or health as long as you stay within your allotted calories.

If you do have a binge just log it (and how you were feeling at the time) and move on. Don't let the guilt of it consume you or modify and restrict your eating afterwards. This just leads to a binge/restrict cycle. You are much better to simply acknowledge it and learn from it.

Cahgetsfit

I have a tendency to binge when 1) something is bothering me (I'm an emotional eater) or 2) when I am hungry from calories being too low 3) when I deprive myself of "junk" for too long.

Now, in order to keep myself sane when I'm dieting, I don't eat all "clean" the whole time. Every day just about I will have something that is not what people say "clean" - a small something. The rest of my food is pretty much wholesome nutritious full of goodness etc and is not boiled chicken with asparagus. I LIKE food.

As said above, when I've logged a binge it has really hit home how much I actually ate and that has helped curb the desire.

Best way to not start bingeing is to not eat trigger foods. For example, i can't say "oh i'll just have one teaspoon of Nutella" just no. I eat half the jar. So I just don't eat the one teaspoon, or I make peace with the fact that I will eat half the jar in one go.

One thing that helps me is after dinner I have a frozen fruit juice ice block. It's only 35 calories, gives you that sweet "treat" after eating so it's kinda like a desert, and less chance to go stupid coz if I have proper ice cream for example, i'll weigh out my 100g or whatever I have left in my diary and then it won't be enough to satisfy because ICE CREAM and i'll eat more.

And finally - the hungrier I am, the more likely I am to binge, so these days I only reduce my calories by 100-200 below maintenance and cut really slowly. annoyingly slowly, but at least I don't binge. If I had to eat 1400 i'd be bingeing every second day.

cerise_noir

Ghxstzone wrote: »

Binge eating , getting off track constantly . I don’t know what the hell is going on with me , I will be doing so well on eating healthy and bam all of a sudden I’m eating some process food and junk food and I don’t know how to control it. What do I do?? My family shoves and tells me to eat what they eat constantly as well but I am determined to get healthy and get to my goal weight but I get off track from a day, to a week and who knows it will turn into a month. Any advice is gratefully appreciated . I ate around 1,400 calories a day , lift weights and jump rope. I’ll be moving to a new city in Janurary and I wanna lose 20lbs before hand but junk food consumes me after hours of thinking. I gain loads of weight from eating junk food and I’m getting back to my starting weight which is 172lbs .

Sounds like you’ve been heavily restricting yourself to “healthy” foods, which causes the binge.

My suggestion is to incorporate so-called “junk” and processed food (food is food after all- no need to label it). Some stick to an 80/20 approach. That way, you’ll not be restricting heavily and falling off the band wagon. You just need a looser approach and eat more balanced. See how that goes for a little bit.

All you need is a calorie deficit for weight loss.