2 Week Cycle of "falling off the wagon"

eden2004

Hi everyone,

Hoping for some help/inspiration.

I have watched calories or points for years, and I always seem to have a cycle of doing great for two weeks, then falling off the wagon, gaining back the few pounds that have lost, lather, rinse, repeat. I'm at my wit's end at this point, as I am still about 40 pounds overweight and want to reach my goals.

A couple of weeks ago I read a book on hunger directed eating, and not counting calories-- but it's been a challenge for me as well, as I feel like I've jumped out of a plane with no parachute. I have zero direction and structure.

So I'm thinking that maybe I just need to do the calorie counting thing, but stick to the plan and have a no binge commitment.

FWIW, when I am "on the wagon," I eat 1700 calories, work out four times a week, and do six small meals per day.

weatheredcheese

It's really down to what feels right to you, I'm no exert on fitness or dieting and I only started this year (2nd January), but I have found that using this as a constant tracker to be the best way to lose weight, before now I "Tried" to lose weigt but with mfp I have and will continue to lose weight and hopefully gain some fitness, which I have already in that for the first time in my life at the weekend I ran 5km!
Find what fits and keep it up, using blogs has helped me alot and often looking in here and getting involved helps too.

mdcoug

Do you log your binges? Maybe you need to focus less on "staying on plan" and more on good habits like logging, exercising and healthy food choices. Try making a commitment for the next two weeks to log every bite, even if you go over. And, remember that one day isn't going to ruin your progress.

I know that if I can see the results of a binge in my journal/diary the next morning, I'm more likely to let it go and get back on track. However, if the binge is just hanging there in my mind and I haven't been accountable for it by logging it, I'm more likely to let it derail me.

bcattoes

If you've tried something for years and it didn't work, I'd say it's time to try something else. If counting calories seems different than counting points, then perhaps counting calories will work. But if it seems like more of the same, well, experience is often a very good teacher.

You could try the hunger directed eating, but keep a log of what you eat (not calories, just what food you eat), then go back and log it after a couple of weeks and see how it differs from what you are currently eating.

crazymom23boys1girl

I'm not sure I can help, since I'm experiencing the same problem. Do you know why you binge? I think I binge because I feel low-level, chronic stress all the time, and dieting makes me feel even more deprived and sorry for myself. All it takes is one bad or boring day and I fall off the wagon. So my current plan is to restructure my life so that I am having more fun on a regular basis. I'm hoping that filling my life with pleasurable activities, the eating will be easier to manage. In the past, the only times I have been able to successfully diet are when my life is going well and I feel full of optimism and happy anticipation. So those are the conditions that I am trying to recreate right now. (And even if I don't lose weight, at least I'll be happier!)

Another idea: Is there any way that you could restructure your calorie counting to take into account binge days? For example, eat 1600 calories a day for six days and give yourself a really yummy 600-calorie treat on day 7. Then get back on track. I don't think this would work for me, but maybe it would work for you.

eden2004

I don't think I'm an emotional eater-- if I'm upset, I actually don't eat. I have zero appetite when I'm worried, upset, stress. I am truly "fat and happy."

This is all great advice. I do often track my binges, but not always. Maybe I should!

CMGoodie

I just started, mfp, but I am a serious binger. It seems it all goes with my period (yes I said it) and stress level. For me it's about working through my cravings and trying to figure out the trigger for them. Since psychologically (for me) it's my body having been trained to eat through the cravings, but this last week, I decided to substitute eating with walking to the craving. Meaning, since I work on an Air Force base, my office is about 1.5 miles from the little shoppette that houses my cravings; I decided if I wanted a chocolate cupcake, I would walk to buy it. HA! by the time i got halfway there, psychologically it was too much work for such a little cupcake, so I detoured and ended up walking around a park and back. Logged 3 miles in less than hour.

During my period, it's all about salty things....since I haven't gotten to that point this month, I am preparing myself to find my substitute. I am thinking pickles... they have the salt, but also the flavor and the vinegar seems to work as an appetite suppressor for me during these days.

I guess what I'm trying to say is try to realise the trigger and substitute the response. Replace the normal reaction to a healthy reaction and move forward.

Another thing I am doing this week, is now allowing for my "cheat" days. This does not mean I can eat anything, it just means I can eat anything within a 1500 calorie range. My caloric intake for weight loss is 1200, binge days I'm allowing it to 1500 and then back to the full restriction. I'm still tweaking.

Hope this helps.

19andneverthesame

I'm on a two month cycle two months of perfect diet and weight-loss then fall off the wagon gain it back repeat I think we need to be our own motivation, I use a calendar, I have my goal dates/weights set, I get a heart for everyday I do well and give myself some motivation, it's worked for me so far

bubbinsnik

I would say that habit and repetition is key. At the moment your 2 week cycle is to be on-wagon, off-wagon but I've found that replacing your binge cycle (definitely have experienced this myself) with a cycle of logging everything you eat this will eventually become your habit.

I start MFP in January but had lost a little weight prior, I'm now at 16lbs lost but am finding that lessons are coming with the weight loss - only having one bread roll knowing that two will send me over my calories, etc.

Don't give up, you will get there. Whenever you are feeling a binge coming on, come onto MFP and have a chat with people, look through the success stories. It works for me.

pwnderosa

Your "on the wagon" plan sounds really sensible and good. If it's not stress making you binge, maybe just take a look at the various situations (restaurants, parties, office goodies, etc.) and trying to find some healthier ways to get through these temptations? Like bringing healthy snacks, figuring out some diet-friendly restaurant and party dishes, etc...whatever tends to trigger you. I also like to eat just a little less during the weekdays so I have more flexibility for treats on the weekend.

sevsmom

Are your "on the wagon" 2 weeks a dramatic departure from your normal routine? Does your meal schedule interrupt normal household routines? Does work out time interfere with other important daily routines? My theory is that we either completely overhaul everything at once (difficult) or we gradually make changes we can live with and sustain. If my running was a major inconvenience to my family....made getting dinner done on time difficult, took away from homework time, made me miss big events...I'd likely give it up as it was too costly. But, if I can figure out ways to incorporate what I want to do without killing everything. . then I'm more likely to stick to it and ride the ups an downs as life never quite goes according to plan.

Whether you keep on tracking calories, or this hunger directed approach, you have to be mindful of what you're putting in your body both nutritionally and calorically. You can only eat when hungry, but if you eat apple pie instead of something better. . .well, you know what happens.

I hope you find the balance you're looking for to take you beyond the 2 week slump!

eden2004

That is my fear with the hunger directed eating-- that I don't know if I'm meeting my nutritional needs. It's tough.

tinlee

I have a similar pattern. But with mfp, I have lost 15 lbs so far, just very slowly. I figure that's pretty good since I only gained steadily for the last 20 yrs.

I do track ALL of my eating, even though it's embarrassing to see it on my diary. Just make your diary private and continue to log it. For me, logging has helped change some binge choices so it isn't so disastrous to the big picture.

Good luck!