Am I looking at this realistically???
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In order to lose about 1 lb of fat in a week, yes. That should be correct. Just realize that weight loss isn't linear. You'll sometimes retain more water, so you'll lose less than a lb. Then, a week (or 2-3) later, you'll lose more than what you might expect. Also, you'll occasionally (every 5-10 lb is generally a good idea) need to recalculate your Calorie goal.
Also, that 2339 number is just an estimate. Barring any particular medical conditions, it should be pretty close. So, don't worry if you lose a little less or little more. You can always adjust, as necessary.
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Eat real food. Replacing meals with smoothies or protein bars is 1) not sustainable, 2) not giving you the nutrition that you need, 3) not teaching you how to eat properly.4
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I didnt know where to start usually I eat pancakes or toast for breakfast. So I just started using protein bars and shakes.0
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Can you pick an activity that you can do to get your mind off of binging? Maybe in time you could build a habit that you will go to instead. Could you remove some of the temptation to make it easier on yourself? I'm not sure how successful you can be with a healthy lifestyle while binge eating. Best of luck to you. I hope you find something.0
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I find binging to be a set up for failure. But that's me. You may have better self control. Although if you had self control, I don't think you'd be here. So rather than 1 "blow it" day a week, set your calories for the day at a reasonable level, and eat what you want within that goal. If you want ice cream, eat it. Just make sure it fits. If you are close to your daily calorie goal and just can't resist that cupcake....better get to walking for an hour or two while you enjoy every crumb!
Will it be easy? No...if it were easy, there would be no fat people. It's a commitment. A lifestyle. Embrace it.1 -
Eat real food. Replacing meals with smoothies or protein bars is 1) not sustainable, 2) not giving you the nutrition that you need.
^ Agreed. Find nutritious REAL food that fits your calorie goals. For example, my lunch today was this:
4oz canned chunk chicken breast
1 mini babybel cheese
1 cup whole strawberries
~1 cup whole green grapes
360 cals , 33g protein, 38g carbs, 9g fat - very VERY filling!
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With bingeing it's not so much the calories (though 2500 calories is well on it's way to destroying a week's deficit) as the behavior. That out of control eating is what got most of us into trouble in the first place. It creeps from one meal on one day to "I'm not losing any weight anyway so I give up" and you go back to a life of bingeing.
I have a Bonus Meal which is very controlled. Once a week, if I eat out no taking home leftovers. Any food (fried chicken, pizza, BBQ, Mexican) is fair game. I never have to have the pity party for myself that I can NEVER have that food again. I just save it for the Bonus Meal. It's not cheating so I don't have to punish myself for it afterward. It's just part of my ongoing lifestyle. That's something I can live with. (And have lost 37 pounds thus far this year)1 -
I am so thankful for all the replies and helpful tips and motivation. Ive been logging for a week with no binges. Its just sometimes I worry I will binge. I dont want to but my mind says eat. Eat alot. I started gaining weight 3 years ago when I lost my Dad. No bashing please but I am a recovered cutter. Cutting was my go to for any type of negative emotion. I finally got over that and havent done any cutting in 4 years. After my Dad it was either cut or eat. I chose eating.2
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I'm not sure how good this advice will be but maybe you could look into intermittent fasting. I follow a VERY loose interpretation of it by eating lightly during the day and eating most of my calories at night. I call it "binging within my calories".5
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I'm sorry for what you've gone through. Excellent job as far as overcoming the cutting, though! You CAN overcome binge eating as well. Give it time. Be patient with yourself and don't worry or dwell on it.
As far as your other post about not knowing where to start with food, if you like toast or pancakes for breakfast then that's what you should have. Just eat less than you normally would. Eating the things you enjoy but in smaller quantities is a good place to start.5 -
I hope you get to try out some new ways of eating that were suggested here. Maybe you'll find something that works.
I used to binge, too, and sometimes the urge is still there. Experimenting with your diet is something that can potentially help. Definitely don't beat yourself up too much, just log your binges and move on - stick to your goals the next day and it'll get easier.1 -
Definitely log everything - good and bad. Just the act of logging it might help you to decide against it - if not this time, then next time. Best of luck! :flowerforyou:1
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girl_inflames wrote: »Remember you need a 3500 calorie deficit in one week in order to lose a pound a week. If you binge eat just make up for it with exercise and a deficit.
^^^ AWFUL ADVICE. Please, for the love of god, do not try to make up for any binge whether it's 500 calories or 10,000 calories with exercise, fasting, diuretics or laxatives, or any other form of purging (including vomiting, of course). Work on finding the emotional triggers to your binges. Eat nutritious and filling foods to help keep bingeing in check and try working at a lower deficit (.5-1lb a week). You don't have much to lose anyway. See a therapist and/or nutritionist. And when you binge (I still do occasionally 2 years since seeking recovery for my bulimia; bingeing does not disappear over night), forgive yourself and move on. I cannot stress this enough: DO NOT EXERCISE TO MAKE UP FOR A BINGE. Take it from me, it is a super slippery slope down from there.6 -
kristinhull1 wrote: »I am so thankful for all the replies and helpful tips and motivation. Ive been logging for a week with no binges. Its just sometimes I worry I will binge. I dont want to but my mind says eat. Eat alot. I started gaining weight 3 years ago when I lost my Dad. No bashing please but I am a recovered cutter. Cutting was my go to for any type of negative emotion. I finally got over that and havent done any cutting in 4 years. After my Dad it was either cut or eat. I chose eating.
Based on this, I recommend seeing a counselor or a therapist. You need to find a better coping mechanism (obviously you know this). I'd just hate for you to try to get a handle on binging and revert to cutting because you have no other outlet, you know? To me, this is the epitome of a situation where you need to be pro-active.6 -
Intermittent fasting = controlled binge. Imho. I was eating and drinking 1200 calories a day all in one meal and I lost 35 pounds. I was full and I could sleep at night. I love it but it's not for everyone. Today I ate lunch though because I had so much yard work to do. I'm down to my last five now so I'm a very random food logger. Ug if I could just give up the beer and vodka those last five would be gone. But I'm happy1
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I already see a therapist for my cutting and mental illnesses. They never really said anything about my binge eating though. I take 4 different medications for PTSD, postpartum, Social Anxiety and Depression. I havent had the need to binge yet but I know its going to happen. Im not hungry in between meals but the craving of food is what gets me.0
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kristinhull1 wrote: »I already see a therapist for my cutting and mental illnesses. They never really said anything about my binge eating though. I take 4 different medications for PTSD, postpartum, Social Anxiety and Depression. I havent had the need to binge yet but I know its going to happen. Im not hungry in between meals but the craving of food is what gets me.
But have YOU, though? Do they even know this is an issue you are struggling with? Have you told them to what extent you are suffering from binging?
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kristinhull1 wrote: »I hoping after a while this wanting to binge thing goes away. Or ill never make it.
You WILL make it, if you decide you will. But you WON'T, if you don't!!! It's all about mindset. This "binge thing" does fade a bit with practice, but never entirely. I still "start" to binge every now and then, but I try to get it under control before I eat TOO much of my hard work off. I'd say I get the urge about once every two weeks, usually after dinner, and always for ice cream. A smart woman would stop buying ice cream. It's a discipline thing, and it's a tough thing, but doable. Good luck.0 -
When you feel the urge to binge, have you ever tried drinking a full glass of water and then sticking a piece of sugar-free gum in your mouth? It may give you some time to get over that binge feeling. Find a hobby, go for a walk, something to take your mind off of food.1
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DancingMoosie wrote: »When you feel the urge to binge, have you ever tried drinking a full glass of water and then sticking a piece of sugar-free gum in your mouth? It may give you some time to get over that binge feeling. Find a hobby, go for a walk, something to take your mind off of food.
I may have to try the sugar free gum thing. I walk from my exercise every other day or I do workout videos at home. I havee a 3 year old Son. So he keeps me pretty busy.0
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