Yo-Yoing

A_Warrior_Princess

Okay, I have a question and would like some feedback from anyone that is or has experienced the same thing. I have lost about 80 pounds before MFP just by walking and eating better. Now I am 5' 2 1/2, 43 years old, female, weight is 161.9 as of this morning and a size 10 and for the past 6-8 months I have been eating pretty well and usually have a cheat meal on the weekend. I gain so much water weight that it takes me almost a full week to get it off and then I am back to the weight I started with. The problem is that I am not losing weight because I eat good and have my one cheat meal which makes me gain the weight back and I have to work all week to get back to my starting weight. I have tried skipping the cheat meal but then I end up binging several weeks. Any help or feedback is appreciated.

TesselCat

What do your diets normally look like? Do you cut out all the 'goodies' that you love? Many people believe that if you are cutting those out, entirely, you will not be making a sustainable change in your life. Learn to eat things in moderation - have a small scoop of ice cream every day, if you want. Allow yourself to eat some of that birthday cake, but keep the piece small. Make changes you can live with forever, not just things that seem like punishment.

A_Warrior_Princess

Thanks for your advice, I really appreciate it! Usually I eat pretty well. I make most meals at home, my splurge is eating out for my cheat meal. My treats are greek yogurt or frozen yogurt and I try to build them into my foods frequently - yogurt daily and frozen yogurt 2-3x per week. It is just when I want something like Chinese, Indian or going out for steak etc..I can easily put on 8-10 pounds in one day. A past trainer told me some people are sensitive to salt and water weight and I seem to be sensitive to both but I feel like I have lost and gained the same 5-10 pounds over the last 3 months.

Railr0aderTony

knowledge is power, read this info and get your numbers right. I can not see your diary but i suspect you are not eatting enough through the week and binging on your cheat day.

Here is good info:
http://www.myfitnesspal.com/topics/show/943139-weight-loss-cheat-sheet-ipoarm

http://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0

jpoblete77

Try to keep your eating window within 8-10, hours, so that the rest of the time your body will be in fat burning mode. Something like intermittent fasting. It's not as painful as fasting and very non-conventional dieting, but you train your body to burn fat more efficiently. It's not for everyone, especially for those that have tendency to binge or have an eating disorder. Works even better when you lift heavy, and does not require hours of cardio to work. Too much carbs will also cause you to retain water, I'm just now learning. Wish you well!

jpoblete77

Also on my good days, I eat more fat, lot less carbs (20%). Coconut oil, grassfed butter with coffee...keeps my hunger in check. Tricks my body to be in a fasting state since it does not raise my insulin (storage hormone). I know it sounds weird, putting butter and oil in my coffee to lose weight but it's helped me and have really made an improvement especially around my waist. I increase my carbs only to prepare for heavy training days, or sometimes during my "cheat" days.

A_Warrior_Princess

Thanks for the tips. I am going to do some more research on the site and with the links provided and see if that helps. Your also right, I should probably limit my carbs a little more on the days I am not lifting heavy. Lately I have been running 6 days per week but not significant miles, usually 2-4 miles. I am going to make a couple of small changes and see if that helps. Thanks again for your feedback!