Binge eating, maintaining weight, I don't know...

HDCANDYZ

So, I struggle with food. I love it, I love to cook it. However, I don't know how much I should actually eat, hungry or not. Yet, I eat a lot at night before bed.

I do CrossFit about 5-6 times a week, whatever the workout is, I do it. I don't track how much I'm burning so I NEVER factor that into MFP. Additionally, I am active in that I move around. I'm not a couch potato. I have MFP set to "Lightly Active". I am a Male, 30, and 5'11". Currently I sit around 160 pounds. I lost 130 pounds using the MediFast system in 10 months with exercise. This was 4 years ago in 2010.

Before weight loss happened, I really didn't care about myself, but inside I really did. Being that I suffer with OCD, since I've lost the weight, I constantly worry about going over calories, over exercising to make up for bad nights of eating out of habit, etc....

MFP places me at maintenance at about 2400 calories/day. Again, just based off my metrics and "Lightly Active". Not tracking my calories burned during a CrossFit workout. I'm not consistent with my meal timing or anything and I have been losing strength. So, I'm wondering, despite maybe being at 1300 calories for the day, if I'm not hungry, should I still eat up to what is recommended? I have a very unusual appetite and just tired, not hungry. I would think if you're not hungry, you shouldn't eat, but I end up eating to make up those calories, to meet my goal on some days and some days I'm under and some days I'm over.

Lately, like the last month on and off, I have been binge eating, upwards of 3000 calories if not more. The next day, I try to eat less to offset the surplus and perhaps exercise more. I acknowledge I have an eating disorder. I just don't know if I should hit that 2400 calories a day on a consistent basis. My strength keeps going down, so I'm concerned, I'm also trying not to gain fat. I want to lose fat, not weight.

And then there's my habit of eating lighter in the day and then when it gets late, I EAT. I get sleepy, go to sleep in night sweats. Am I eating too much, am I fine, what should I be doing???

Chrisparadise579

So the best way to tell if 2400 calories is right for you is to try and stay with 50 calories of 2400 for 2 weeks and see how your body responds that way we can access how to continue from there, BUT 2400 calories should be about right for the situation you are describing. And you are correct on not entiring your daily exercise that is probably the best way to do it and most people including me who workout consistently do it this way.

reachingforarainbow

You said you have an eating disorder?

If this is the case, a doctor or nutritionist is probably gonna give you the best advice.

Also I would say for the time being, if you are having troubles with binge eating:

Make sure you properly split of your meals: (using 2400 calories)
600 calories for Breakfast
200 calories for midmorning snack
600 calories for Lunch
200 calories for midafternoon snack
600 calories for Dinner
200 calories for evening snack

I'm not saying that you have to split it up like this, I'm just trying to point out that a lot of people that eat a lot or binge toward the end of the day, don't eat enough it the first part of the day.

Also I'm not a doctor, nutritionist or dietician, I can only give you advice as a person that has tried to recover from an eating disorder that involved binging and trying to "make up for it" in various unhealthy ways including excercise.

girlviernes

First and foremost, binge eating is a sign you are not getting enough food. Also, if you are undereating, your hunger signals will get out of whack. Eating 2400 consistently will be a good start to see if eating that amount alone will help the binge eating. Depending on how active you are, it may even need to be a bit higher. If you binge eat one day, continue with 2400 the next day.

PwrLftr82

First and foremost, binge eating is a sign you are not getting enough food.

Absolutely not true. I'm a 5'6" 124lb female with a TDEE of 2200. I eat 2000-2400 calories/day and still manage to binge. It's psychological, not physiological and has nothing to do with how much food you're eating the rest of the day.

Francl27

First and foremost, binge eating is a sign you are not getting enough food.

Absolutely not true. I'm a 5'6" 124lb female with a TDEE of 2200. I eat 2000-2400 calories/day and still manage to binge. It's psychological, not physiological and has nothing to do with how much food you're eating the rest of the day.

Yup.

OP, I'd just focus on your weekly goal. It's totally fine to eat 1300 some days and 3000 other days, what matters is your weekly average. Heck I'm the same way, I try to eat less on days I'm not hungry to make up for the days when I will binge...

PRMinx

If you feel like your OCD is dominating your relationship with food, then you need to speak with a qualified professional. It sounds ED-ish to me. OCD and ED are like peas and carrots!

If you are CrossFitting 5-6 times a week, then you are not "lightly active". You are definitely undereating. I'm 5'4 and 136 and I lose at 1410/day, maintain somewhere around 1650 without exercise, set to not active. I CrossFit 3-4 days a week. Each workout gets me for about 375 calories on average. I'm usually really hungry and I eat those calories back.

So, net net. When I want to lose, I should be eating about 1700 calories on the days I work out. When I want to maintain, which is kind of where I'm at now, I can eat around 1900 on days when I work out. Or, I tend to have some really light calorie days and some really heavy calorie days.

TL/DR: Please talk to a professional who has experience with OCD and ED.

HDCANDYZ

Thank you for the feedback! Even if I'm not hungry, should I still eat up to 2400 calories/day. A typical day consists of doing CrossFit in either the morning or evening and incorporates a strength component, the wod, and then maybe a cash-out like a 1 mile run, sit-ups, planking until failure. Then I typically walk around doing some errands or go home and do some chores, perhaps at my computer for some time, then go to work and I'm on my feet all day, but not moving all the time.

I have no idea how much I burn, when I had a FitBit, all it did was monitor moving activity, FitBit doesn't count dead-lifts, or strength components and some other things, so I gave up on it.

My appetite, is a strange one. Does under-eating over time suppress hunger signals? Some days I go high, some days I go low, but I typically am reaching towards 2000 calories. I don't feel that I'm under-eating....

I honestly would like to know from anyone's experience with MFP, if the level of calories one should consume is pretty accurate? Should I have a meal timing plan or just eat and make sure I hit my goal? I got down to around 160lbs. from around 170-175lbs. but my strength tanked. I'm trying to focus more on protein and fats over carbs and see if that can help with fat loss, and not weight loss. Thoughts?

PRMinx

Thank you for the feedback! Even if I'm not hungry, should I still eat up to 2400 calories/day. A typical day consists of doing CrossFit in either the morning or evening and incorporates a strength component, the wod, and then maybe a cash-out like a 1 mile run, sit-ups, planking until failure. Then I typically walk around doing some errands or go home and do some chores, perhaps at my computer for some time, then go to work and I'm on my feet all day, but not moving all the time.

I have no idea how much I burn, when I had a FitBit, all it did was monitor moving activity, FitBit doesn't count dead-lifts, or strength components and some other things, so I gave up on it.

My appetite, is a strange one. Does under-eating over time suppress hunger signals? Some days I go high, some days I go low, but I typically am reaching towards 2000 calories. I don't feel that I'm under-eating....

I honestly would like to know from anyone's experience with MFP, if the level of calories one should consume is pretty accurate? Should I have a meal timing plan or just eat and make sure I hit my goal? I got down to around 160lbs. from around 170-175lbs. but my strength tanked. I'm trying to focus more on protein and fats over carbs and see if that can help with fat loss, and not weight loss. Thoughts?

So, you really didn't internalize anything written here, huh?

1. Yes, you need to eat more. Is 2400 the magic number? I don't know. I do know that 1300 is WAY TO LOW.
2. Eat whenever you want, it doesn't matter.
3. You should be more focused on eating enough food, then hyper analyzing your macros. If you really want to focus on more fats and protein, shoot for 30% carbs -30% fats -40% protein.
4. You are losing strength so significantly because you aren't eating enough and you are losing muscle. If you want to gain muscle, you need to eat.

Please talk to someone. I fear you are obsessing over the wrong things and you aren't eating enough.

HDCANDYZ

Thank you for the feedback! Even if I'm not hungry, should I still eat up to 2400 calories/day. A typical day consists of doing CrossFit in either the morning or evening and incorporates a strength component, the wod, and then maybe a cash-out like a 1 mile run, sit-ups, planking until failure. Then I typically walk around doing some errands or go home and do some chores, perhaps at my computer for some time, then go to work and I'm on my feet all day, but not moving all the time.

I have no idea how much I burn, when I had a FitBit, all it did was monitor moving activity, FitBit doesn't count dead-lifts, or strength components and some other things, so I gave up on it.

My appetite, is a strange one. Does under-eating over time suppress hunger signals? Some days I go high, some days I go low, but I typically am reaching towards 2000 calories. I don't feel that I'm under-eating....

I honestly would like to know from anyone's experience with MFP, if the level of calories one should consume is pretty accurate? Should I have a meal timing plan or just eat and make sure I hit my goal? I got down to around 160lbs. from around 170-175lbs. but my strength tanked. I'm trying to focus more on protein and fats over carbs and see if that can help with fat loss, and not weight loss. Thoughts?

So, you really didn't internalize anything written here, huh?

1. Yes, you need to eat more. Is 2400 the magic number? I don't know. I do know that 1300 is WAY TO LOW.
2. Eat whenever you want, it doesn't matter.
3. You should be more focused on eating enough food, then hyper analyzing your macros. If you really want to focus on more fats and protein, shoot for 30% carbs -30% fats -40% protein.
4. You are losing strength so significantly because you aren't eating enough and you are losing muscle. If you want to gain muscle, you need to eat.

Please talk to someone. I fear you are obsessing over the wrong things and you aren't eating enough.

I have issues, lol. This is good hearing from a fellow CrossFitter! I'm exactly that, hyper analyzing my macros and then stressing over it. Kind of a background, but when I lost my weight in such a short amount of time, I lost a lot of, well, everything and became very lean. Then I started CF. Didn't track anything, did very well. Then this whole Paleo thing moved in and I thought I should try it and I couldn't. I do eat healthy, Paleo healthy, no, but good enough, more of a IIFYM approach. Over time, I noticed my leanness started a fat accumulation I guess, or as people tell me, just excess skin or fat cells on my midsection and "love-handles". Well, I want it gone, so I yo-yo so much on diets it's different one day to the next.

I just need help finding something consistent. I have seen doctors, one suggested to just eat 2500 calories a day, workout or not. That seemed too high for me, and all I focus on is if I'm accumulating fat, this and that, blah, blah, blah. Basically, my mind is a mental hell.

Because I don't know how much I burn in CrossFit or any day for that matter, I just eat at net calories with "lightly active" and 1 pound weight loss. which puts me at 1890 cal./day but I admit I will eat more than that.

PRMinx

Thank you for the feedback! Even if I'm not hungry, should I still eat up to 2400 calories/day. A typical day consists of doing CrossFit in either the morning or evening and incorporates a strength component, the wod, and then maybe a cash-out like a 1 mile run, sit-ups, planking until failure. Then I typically walk around doing some errands or go home and do some chores, perhaps at my computer for some time, then go to work and I'm on my feet all day, but not moving all the time.

I have no idea how much I burn, when I had a FitBit, all it did was monitor moving activity, FitBit doesn't count dead-lifts, or strength components and some other things, so I gave up on it.

My appetite, is a strange one. Does under-eating over time suppress hunger signals? Some days I go high, some days I go low, but I typically am reaching towards 2000 calories. I don't feel that I'm under-eating....

I honestly would like to know from anyone's experience with MFP, if the level of calories one should consume is pretty accurate? Should I have a meal timing plan or just eat and make sure I hit my goal? I got down to around 160lbs. from around 170-175lbs. but my strength tanked. I'm trying to focus more on protein and fats over carbs and see if that can help with fat loss, and not weight loss. Thoughts?

So, you really didn't internalize anything written here, huh?

1. Yes, you need to eat more. Is 2400 the magic number? I don't know. I do know that 1300 is WAY TO LOW.
2. Eat whenever you want, it doesn't matter.
3. You should be more focused on eating enough food, then hyper analyzing your macros. If you really want to focus on more fats and protein, shoot for 30% carbs -30% fats -40% protein.
4. You are losing strength so significantly because you aren't eating enough and you are losing muscle. If you want to gain muscle, you need to eat.

Please talk to someone. I fear you are obsessing over the wrong things and you aren't eating enough.

I have issues, lol. This is good hearing from a fellow CrossFitter! I'm exactly that, hyper analyzing my macros and then stressing over it. Kind of a background, but when I lost my weight in such a short amount of time, I lost a lot of, well, everything and became very lean. Then I started CF. Didn't track anything, did very well. Then this whole Paleo thing moved in and I thought I should try it and I couldn't. I do eat healthy, Paleo healthy, no, but good enough, more of a IIFYM approach. Over time, I noticed my leanness started a fat accumulation I guess, or as people tell me, just excess skin or fat cells on my midsection and "love-handles". Well, I want it gone, so I yo-yo so much on diets it's different one day to the next.

I just need help finding something consistent. I have seen doctors, one suggested to just eat 2500 calories a day, workout or not. That seemed too high for me, and all I focus on is if I'm accumulating fat, this and that, blah, blah, blah. Basically, my mind is a mental hell.

Because I don't know how much I burn in CrossFit or any day for that matter, I just eat at net calories with "lightly active" and 1 pound weight loss. which puts me at 1890 cal./day but I admit I will eat more than that.

I totally get it. I'm concerned for you because OCD and calorie counting is a dangerous recipe.

You are definitely not "lightly active." I'm also not sure why you want to lose a pound a week. That's pretty aggressive for someone already at a good weight. You are not overweight.

When you lose weight, you lose a combination of fat and muscle. You can't spot reduce and you can't lose "only fat." What you can do is build up your muscle in a bulk and then try to shed some pounds in a cut. That's all I'll say about that though because it's a complicated process that I will leave up to the body builders here to explain. I also don't think it would be a healthy thing for you to get into with your mentality.

Honestly, what you need to do is just eat more. Shoot for 2000 calories and see how you do if 2400 is scary. Try to get a good mix of carb, fats and protein.

But, putting my ED hat on for a second, my advice would be to just stop counting for a while and eat what you want to eat, when you want to eat it, being sure of course to really eat. And seek out a ED/OCD therapist.

HDCANDYZ

Thank you for the feedback! Even if I'm not hungry, should I still eat up to 2400 calories/day. A typical day consists of doing CrossFit in either the morning or evening and incorporates a strength component, the wod, and then maybe a cash-out like a 1 mile run, sit-ups, planking until failure. Then I typically walk around doing some errands or go home and do some chores, perhaps at my computer for some time, then go to work and I'm on my feet all day, but not moving all the time.

I have no idea how much I burn, when I had a FitBit, all it did was monitor moving activity, FitBit doesn't count dead-lifts, or strength components and some other things, so I gave up on it.

My appetite, is a strange one. Does under-eating over time suppress hunger signals? Some days I go high, some days I go low, but I typically am reaching towards 2000 calories. I don't feel that I'm under-eating....

I honestly would like to know from anyone's experience with MFP, if the level of calories one should consume is pretty accurate? Should I have a meal timing plan or just eat and make sure I hit my goal? I got down to around 160lbs. from around 170-175lbs. but my strength tanked. I'm trying to focus more on protein and fats over carbs and see if that can help with fat loss, and not weight loss. Thoughts?

So, you really didn't internalize anything written here, huh?

1. Yes, you need to eat more. Is 2400 the magic number? I don't know. I do know that 1300 is WAY TO LOW.
2. Eat whenever you want, it doesn't matter.
3. You should be more focused on eating enough food, then hyper analyzing your macros. If you really want to focus on more fats and protein, shoot for 30% carbs -30% fats -40% protein.
4. You are losing strength so significantly because you aren't eating enough and you are losing muscle. If you want to gain muscle, you need to eat.

Please talk to someone. I fear you are obsessing over the wrong things and you aren't eating enough.

I have issues, lol. This is good hearing from a fellow CrossFitter! I'm exactly that, hyper analyzing my macros and then stressing over it. Kind of a background, but when I lost my weight in such a short amount of time, I lost a lot of, well, everything and became very lean. Then I started CF. Didn't track anything, did very well. Then this whole Paleo thing moved in and I thought I should try it and I couldn't. I do eat healthy, Paleo healthy, no, but good enough, more of a IIFYM approach. Over time, I noticed my leanness started a fat accumulation I guess, or as people tell me, just excess skin or fat cells on my midsection and "love-handles". Well, I want it gone, so I yo-yo so much on diets it's different one day to the next.

I just need help finding something consistent. I have seen doctors, one suggested to just eat 2500 calories a day, workout or not. That seemed too high for me, and all I focus on is if I'm accumulating fat, this and that, blah, blah, blah. Basically, my mind is a mental hell.

Because I don't know how much I burn in CrossFit or any day for that matter, I just eat at net calories with "lightly active" and 1 pound weight loss. which puts me at 1890 cal./day but I admit I will eat more than that.

I totally get it. I'm concerned for you because OCD and calorie counting is a dangerous recipe.

You are definitely not "lightly active." I'm also not sure why you want to lose a pound a week. That's pretty aggressive for someone already at a good weight. You are not overweight.

When you lose weight, you lose a combination of fat and muscle. You can't spot reduce and you can't lose "only fat." What you can do is build up your muscle in a bulk and then try to shed some pounds in a cut. That's all I'll say about that though because it's a complicated process that I will leave up to the body builders here to explain. I also don't think it would be a healthy thing for you to get into with your mentality.

Honestly, what you need to do is just eat more. Shoot for 2000 calories and see how you do if 2400 is scary. Try to get a good mix of carb, fats and protein.

But, putting my ED hat on for a second, my advice would be to just stop counting for a while and eat what you want to eat, when you want to eat it, being sure of course to really eat. And seek out a ED/OCD therapist.

You're awesome, thank you! What do you feel makes sense for macros though, percentage wise?

HDCANDYZ

I opened my food log up. I messed up again! I don't really feel guilty, but now I feel like I need to not eat or fast or something tomorrow. I came home very tired from work, wasn't hungry, and then just started eating... and eating as you can see in the Dinner section of 9/17/2014. The scary thing is, I still feel like I want to eat more, but I'm not. Granted, at this point, I need to put on muscle because being thin and not having enough muscle since I lost a lot would be beneficial to get my gains back up. Once again, I just do CrossFit, so a strength component, then a wod, then maybe a cash-out. It's these times I hate myself for bingeing(?) again.

girlviernes

Each time you have restricting/fasting as an option a) it in a way gives you permission to binge thus making a binge more likely and usually more intense and b) if you are underweight/under-eating it is only going to perpetuate the cycle.

The thing about binge eating when you are underweight and under-eating is that it is actually a normal thing for the body to do.

My questions for you, why do you want to stop binging? What effect is it having on your life? What effect is under-eating having on you? If you keep going back to restricting more or fasting, what will your life look like over time?