Doing it Right...Where are the Results

aoconnor3
aoconnor3 Posts: 6 Member
in Introduce Yourself
I am staying under my calorie recommendations. I exercise, on average, 5 days a week. What else should I be doing to speed up my results and still stay on my plan. In the past I have had many issues with binging and I am afraid that I will fall off the band wagon again. I don't want to but even the smallest thing has sent me off. I need help. Please, if you have had similar issues and been successful what have you done to stay on track and lose weight?

Replies

  • Samstan101
    Samstan101 Posts: 699 Member
    Firstly et to your calorie recommendations and not 'staying under' - the recommendation includes the deficit you set in it. Next - if you want to lose the weight and keep it off then slow & steady wins not speeding things up. You didn't put the weight on in weeks so its unrealistic to expect to lose it in weeks (but with a healthy diet, sensible deficit & exercise it should come off quicker than it went on). Your diary isn't public so I can't see what you've set your intake to be, but don't go too low as you'll just get hungry and likely binge at some point. Don't deny yourself stuff, just eat in moderation and build it into your day's allowance, that'll help reduce cravings. Address what makes you binge - emotions? Certain food stuffs? Stress? etc. Once you identify your triggers its far easier to a) avoid or mitigate them and b) control the desire to binge as you'll be aware why.

    Good luck :)
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    maybe adjust your expectations...weight loss isn't fast...1/2 Lb to 2 lbs per week tops...and 2 Lbs per week is really if you have a ton of weight to lose. also, take this time to focus on the process...really, it's great when you finally hit that goal BF% or weight or whatever...but really, at that point your journey has just started, that's when the real work begins. this is a lifetime endeavor...you are never done and there is no finish line.

    It took me the better part of 8-9 months to lose about 40 Lbs and I could still stand to drop a few more points in BF but I've been maintaining for the last 7-8 months...it's a process...a very, very slow process. if you can't wrap your head around that, you're always going to have issues.
  • aoconnor3
    aoconnor3 Posts: 6 Member
    Thanks guys. My goal is one to two pounds a week. I am just afraid of not being able to stay on track. It has been an unfortunate pattern of mine.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    If you're a binge eater then you need to identify the reasons behind the binge. Were you binging because you had your calories set too low or were cutting out food groups or foods you love? Are you an emotional eater? A boredom eater? Do you tend to binge around your period or ovulation?

    I tend to be an anxiety eater. I've found that if I can recognize the anxiety and find ways to comfort it before I reach for food I'm less likely to binge. It doesn't always work, but it's better than it was for sure.

    Figure out why you binge and you can find strategies to deal with it. And if it does happen learn from it, forgive yourself, and get back on track.

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