i'm at a lost for words. i need serious help
SadDolt
Posts: 173 Member
so 4 weeks ago i started by weight loss and in 2 weeks i lost 4.2lbs. but these last two weeks have been awful and i binged a lot. this is my second time losing weight, before i lost 105lbs easy, but gained it back because of hard times. this second time around it feels like my body is working against me. i do great for 2 weeks and then by the 3rd week i can't stop eating, and have so many cravings. it's like my body is forcing me to gain back whatever i lost. i know my calories can't be too low because i'm never weak. i eat anything from 1200-1600. i eat whatever i want but i count calories. this the exact way i did it the first time i lost weight, but now it's hopeless and i'm so effing hungry.
when i gain back all the weight i lost (4 pounds) i'm back to not having uncontrollable cravings and i can easily control my calorie intake again. but when i lose the 4 or 5lbs again i get super hungry again. what the hell is going on? i ALWAYS lose control on the 3rd week. it's like clock work
anyone else have this problem but overcame it and lost the weight???
when i gain back all the weight i lost (4 pounds) i'm back to not having uncontrollable cravings and i can easily control my calorie intake again. but when i lose the 4 or 5lbs again i get super hungry again. what the hell is going on? i ALWAYS lose control on the 3rd week. it's like clock work
anyone else have this problem but overcame it and lost the weight???
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Replies
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I have lost and gained weight more than once in my life, and I can't say I have a solution.
The way I approach it is not to set unrealistic goals for myself, but just to try to make the best choice I can each day. If you overeat one day, try to do better the next.
Try to have more reasonable days than overeating days.
Don't cut calories too far. Maybe you would be better to increase your calories to a small deficit and concentrate on sticking to that rather than go too low.
And pay attention to the days where it feels easy - what did you eat, what did you do, how did you feel?
Try to build on the positive actions and outcomes and reduce the negative ones. That almost certainly means looking at more than just what you are eating - but what you do with your day, how busy you are, how stressed you are, whether you can fit in activities that you enjoy and that you get moving. Makes goals around these things and see how you go.
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It's hard to give accurate advice without more info. What are your stats? Maybe open your diary so people can have a look.1
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Yes! Protein is so important for me. Without enough, I'm craving all the time. Also helpful for me is lots of water and fiber and, for me in particular, low sugar. Sugar and high carbs make me crave.
There's been some interesting research into how harmful bacteria in our gut can communicate to our brain via the vagus nerve. The harmful bacteria want sugar, so our brain signals us to eat. Fat people actually have different bacteria profiles than thin people do!
If you have enough friendly bacteria in your gut, the harmful bacteria is subdued. But you can kill off the friendly ones if you drink a lot of diet soda, eat pesticide-laden fruits and veggies (look up the "dirty dozen") have a lot of stress or mainly, if you've been on antibiotics.
You might want to look into taking some probiotics and prebiotics to help build your friendly bacteria up. But truly do your research first and ask your doctor.2 -
prattiger65 wrote: »It's hard to give accurate advice without more info. What are your stats? Maybe open your diary so people can have a look.
i deleted everything in my diary, because i was ashamed at how much i binged but i logged pre planned meals for this week.
i'm 5'3 female and last time i weighed i was 223.8. my lowest weight was 1500 -
Weight loss does seem harder after the first time- it's like the body knows what you are trying to do and rebels. Not exactly sure what causes this but I do know the body fights for homeostasis- it doesn't like to lose weight, it would rather stay the same weight so at first will resist your efforts.
I would say the trick is getting through that first month and then it gets easier because your body starts to get on board with the plan.
For now forget about 1200 calories, stick to at LEAST 1600 as long as this is still less than your maintenance calories, which I'm betting it is if you have 100 pounds to lose. Ideally you want to eat less than your TDEE but more than your BMR. 1200 is probably less than your BMR and that's what is causing you to have cravings and binges- eating too few calories.
You can either check your TDEE & BMR with a calculator like this:
http://www.iifym.com/tdee-calculator
And make sure your daily calorie goal is higher than your BMR.
Or you can enter your stats and goals into myfitnesspal and make sure to choose a slower weight loss rate like 0.5 or 1 pound per week (do NOT choose 1.5 or 2 pounds, that will make your calories too low).
Another thing you can do is make sure you get enough protein and fiber each day (check this in "nutrition" -> "nutrients"). Make sure to eat a lot of lean protein and vegetables to help with this. You can also avoid trigger foods like sugary sweet foods, fast food, restaurant food, junk food... anything highly palatable with lots of salt, sugar, or fat tends to make you hungrier and less satisfied and more likely to binge or go over your calories.4 -
prattiger65 wrote: »It's hard to give accurate advice without more info. What are your stats? Maybe open your diary so people can have a look.
i deleted everything in my diary, because i was ashamed at how much i binged but i logged pre planned meals for this week.
i'm 5'3 female and last time i weighed i was 223.8. my lowest weight was 150
Try not to do that in future- log EVERYTHING and don't delete your diary entries. Even if it is embarrassing it is valuable data. If you hadn't deleted everything you could go back and look for patterns, but now that data is lost.
Pre-logging is great, just make sure what you've entered is realistic.4 -
courtneyfabulous wrote: »prattiger65 wrote: »It's hard to give accurate advice without more info. What are your stats? Maybe open your diary so people can have a look.
i deleted everything in my diary, because i was ashamed at how much i binged but i logged pre planned meals for this week.
i'm 5'3 female and last time i weighed i was 223.8. my lowest weight was 150
Try not to do that in future- log EVERYTHING and don't delete your diary entries. Even if it is embarrassing it is valuable data. If you hadn't deleted everything you could go back and look for patterns, but now that data is lost.
Pre-logging is great, just make sure what you've entered is realistic.
my entries were usually 2000 one day and the rest of the days were 1200-1300. i tried to have my weekly calories equal to me losing 2lbs a week, so i could be 178 by july.
i'm going do what you say and start eating 1600-1700 for the next month and see if that helps
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I was unaware of the Microbiome Diet until I looked it up, just now. I don't know anything about it, and I concede that the use of probiotics and prebiotics is based on an ever-evolving science. But it is very promising.
I only mentioned this subject because some people might find it helpful to understand that there is more to craving and binging than a simple lack of good sense, lack of good character, or lack of self-control.
Knowing that you might have an enemy within (a proliferation of harmful bacteria) that's making you crave may be just the insight you need to begin a journey of healing through eating appropriate foods and avoiding foods that cause cravings to continue.2 -
OP - I like the idea of starting slowly. As you become accustomed to new habits, you can adjust your calorie intake to lose a pound a week - provided your diet makes you feel satisfied, and you can stick with it.1
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Start slow, set realistic expectations, log properly, realize some days are up and some are not so up, sleep well, drink a lot of water....stay strong and work at it...it won't be easy but you can do it!3
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I started off with just a goal of losing a pound a week. I've lost weight before more aggressively, but I knew going into this I couldn't cut myself back so much even though I was obese.
And sometimes, yeah I was hungry, but I didn't eat. Some days I still am hungry or want to eat all the things, but I just simply don't let myself. Not like I'm going to die every time I don't let myself have that cookie when I've already eaten all my calories for the day.
If I really am hungry and bed time and a meal time aren't close by I will let myself have a low calorie high protein snack.2 -
Nutrient. Dense. Foods.
I (and others) can't stress this enough. It's all well and good to 'allow' your favourite trash food now and then, but if you use it as your staple day-to-day you will feel nowhere near as nourished and then go rabid when those cravings hit. I had a quick look at your projected diary for the week and this is maybe an area you could address?
I don't profess to be an expert, I can only speak to what works for me. I'm down 25 pounds (of 200 I want to lose, mind you!) in these past 6 weeks. That includes the odd 'slip up' - eg. a pizza meal over the weekend, and the odd treat dotted throughout the week. But any times I have fallen 'off the wagon' it was super easy to get back on because I knew the food I was going to be eating was satisfying and also just makes me feel good.
Protein (without breading/deep frying), veggies (not incl. potato, she's in the carb family), whole grains/complex carbs (if you are allowing them). I watch my sugar, cook 8/10 things from scratch (which doesn't have to take too much time if you're smart about it). And of course meal prepping works for some.
I can sit here and praise whole foods til I'm blue in the face... it jsut makes such a difference at keeping the binges away. And when they do hit they aren't nearly as bad and are recoverable. The science of CICO will always work, but the feeling of adequate nutrition is a totally different ballgame.
Good luck.4 -
Stabilise and make sure you're not gaining.
Log foods and quantities religiously.
Set 0.5lb goal a week for four weeks
Log foods and quantities religiously
Set 1lb goal a week for four weeks
Log foods and quantities religiously
Evaluate if you are ready to exceed 1lb a week or not. To be honest it ain't necessary for you to go faster to be able to achieve your goals. July is an artificial construct. Your life continues past July.
Alternative approach: evaluate how many calories are available to a lightly active person at your final weight. Start eating today as if you were that person.
Review your logs. What worked? What didn't? Which days were you more or less hungry? Was there anything in common between them?
Develop a "stable" of "good value, goto foods".
***Evaluate your weight level using a weight trend application or web site, not weekly snapshots*** check out trendweight.com or weighgrapher.com or Libra for Android, happy scale for iPhone.
Whether people or yourself judge your log, or not, based on what you eat, I judge it for being inaccurate and incomplete, thus depriving you of useful info that can be used for something... useful...like taking action to fix the situation!
You have the luxury of being able to lose while eating a fair amount, at least in the beginning.
Use the power you have! Go forth and conquer!
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MissBecca145 wrote: »Nutrient. Dense. Foods.
I (and others) can't stress this enough. It's all well and good to 'allow' your favourite trash food now and then, but if you use it as your staple day-to-day you will feel nowhere near as nourished and then go rabid when those cravings hit. I had a quick look at your projected diary for the week and this is maybe an area you could address?
I don't profess to be an expert, I can only speak to what works for me. I'm down 25 pounds (of 200 I want to lose, mind you!) in these past 6 weeks. That includes the odd 'slip up' - eg. a pizza meal over the weekend, and the odd treat dotted throughout the week. But any times I have fallen 'off the wagon' it was super easy to get back on because I knew the food I was going to be eating was satisfying and also just makes me feel good.
Protein (without breading/deep frying), veggies (not incl. potato, she's in the carb family), whole grains/complex carbs (if you are allowing them). I watch my sugar, cook 8/10 things from scratch (which doesn't have to take too much time if you're smart about it). And of course meal prepping works for some.
I can sit here and praise whole foods til I'm blue in the face... it jsut makes such a difference at keeping the binges away. And when they do hit they aren't nearly as bad and are recoverable. The science of CICO will always work, but the feeling of adequate nutrition is a totally different ballgame.
Good luck.
this is a huge problem for me because my diet has always been like this. my parents never made me eat veggies, and i am allergic to fruit and most nuts. the only veggies i like are spinach and string beans, and carrots. the only thing i can think to eat with that is chicken, which gets old fast. i get sick of food easily. the only exciting foods i really know are junk food related. the only healthy meals i can think of that won't make me gag is salad and chicken, or spinach and chicken. and the thought of only eating those, and having one cheat meal a week is torture. for now my only hope to losing weight is calorie counting.
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Yeah I'm not a fan of the food you have planned to eat... captain crunch cereal, chicken nuggets, and hot chocolate? Where are the vegetables? Where is the fiber? Where are the nutrients? Wouldn't it be better to have real berries, not crunch berries? Maybe some Greek yogurt with them- lots more protein than a serving of milk has. How about some broccoli of zucchini or salad with your lunch/dinner? How about an oven roasted whole chicken instead of processed breaded nuggets? How about skip the hot chocolate and have tea instead (save the calories for something else more nutritious, hot chocolate has 150 calories but no nutrition, tea has 0 calories but does have antioxidants).
When in a caloric deficit it's important to make smarter choices and make your food work for you. Add in some greens, veggies, fruit, and healthier protein sources.1 -
this is a huge problem for me because my diet has always been like this. my parents never made me eat veggies, and i am allergic to fruit and most nuts. the only veggies i like are spinach and string beans, and carrots. the only thing i can think to eat with that is chicken, which gets old fast. i get sick of food easily. the only exciting foods i really know are junk food related. the only healthy meals i can think of that won't make me gag is salad and chicken, or spinach and chicken. and the thought of only eating those, and having one cheat meal a week makes me want to die.
im not much a cook either, so if anyone has any healthy easy meals, that taste really good i'm open
I get it, it's tough. The thought of the chicken/broccoli/brown rice cycle is depressing (but I'm naff and this is actually one of my favourite meals lol). But it doesn't have to all be about chicken. Lower fat content ground meats are good - turkey, lamb, pork and even beef (just check the fat ratio). Turkey chilli is delicious. I'm in Australia so we actually eat a fair bit of game - namely kangaroo. Super healthy and tasty when you don't want to go all out on beef. But lean steak and lamb, even pork fillet will help with variety. I do confess that chicken is my cornerstone though.
And of course fish/seafood. How do you go with them? They are a staple for me. And also tofu, eggs, legumes.
The best tip I can give you for veggies is to just try new things. Go to the fresh section or a veggie market and just go nuts. Give it a go.
Other times it's just about making 'better' choices i think. From memory there was some sort of 'this, not that' book going around (can anyone remember?).
Brown rice instead of white.
Spiced and grilled chicken tenderloins (preferably made yourself) instead of nuggets from the freezer.
Sweet potato instead of white potato.
Avocado instead of... I don't know, mayo?
I kinda grew up cooking so don't really have recipes per se, but you're welcome to add me to see the types of things I'm talking about. But, oddly enough, tonight I'm using someone else's recipe:
http://blog.fatfreevegan.com/2007/02/thai-eggplants-and-chickpeas-in-peanut.html
Meat-free Mondays for dinner in this house. We'll be having with brown rice and a grilled zucchini salad. Doesn't help you with peanuts, but you could sub for a nut you're not allergic to. But it might be a touch tricky if you're not used to cooking.1 -
Good nutrition and healthy choices are important, but if OP isn't used to eating that way and doesn't like a lot of foods then trying to change her entire eating habits is probably enough to derail her efforts. To begin with, I'd think that perhaps just concentrating on getting to grips with accurate logging would be helpful, regardless of what she actually chooses to eat... she can try changing a few habits once she starts having some success with just counting calories.
OP, why not make a deal with yourself that you'll try one new vegetable each week? Maybe something basic that you don't eat often, or maybe even something that sounds exotic and you have to Google how to cook it? Rather than thinking "I have to eat this, this and this, and I hate all of them!", see if you can figure out a way to slowly incorporate new tastes and healthier choices into your regular diet. You never know, you might find something you love that you never would have thought of trying before!
You can lose weight eating whatever you like so long as you're consuming less calories than you need to maintain your current weight - it's not recommended because you need good nutrition to be healthy, but it is possible. Start small, eat the things you already like but make sure you stick to a reasonable calorie goal. Try to work out what keeps you feeling full and happy, and what might cause you to go off the rails and binge. When you're ready, try to find substitutes for some of your favourite but less-healthy choices, or look for ways that you can reduce portion sizes if necessary. And like others have said, log it ALL, no matter how many calories you eat, because it will help you to go back later and see where you might have gone wrong.
Once you get used to eating less, and eating different things, it does get easier to resist the call of the high-calorie items. But for a while you're probably going to have to learn how to say no, or how to cope with just a tiny taste of whatever you're craving, and not allow yourself to overdo it.
And don't give up if you're not perfect - none of us are! Accept that you'll screw up now and again, and just get back on the wagon and keep trying. 7 -
It can be many things because as other have stated you have not provided enough information. Some people eat their personal pain, some because it feels like being home with their family when they were a young child, some because it is a reward, etc., etc., etc... In my opinion, it does not matter why? It only matters what you to to correct the behavior!
A wise doctor that saved my life, once told me that you did not come to weight 264 lbs overnight, over months, over years; no it took decades, and it will take just as long to take it back off, plus just a little longer because you are older now, and you metabolism is slowing down. Which is great news for you because you can adjust your horizon for successfully completing your goal!
Change is hard, but PERMANENT CHANGE is the hardest, by the key to success. The good news is you are tougher than fat. You lost 105 lbs. before, and you will crush your challenge yet again, if you decide that is what you MUST DO, and are committed to your goal!
Have you ever heard about the ham and the eggs? See the chicken is involved, kinda like you losing 105 lbs & gaining it back, but the ham is committed (they kill the pig to get the ham; kinda like you if you keep dragging around an extra 105 lbs. because you have not COMMITTED, to controlling your daily intake for the rest of your life; yea, THE REST OF YOUR LIFE). Sounds very cold and insensitive, doesn't it? So is death! Got it? I knew you did.
About now you are asking yourself "Who is this jerk?" or "I am looking for help, because I am having cravings, not getting this negative response". No you are looking for support for a position (let me eat what I want), that is unsustainable! God willing you are going to live, why not commit to having the best time doing it, and enjoy each day of it? Or you can play this game with yourself for a few more years gaining more weight, and getting unhealthy making it that more difficult for you to ever get back to your normal weight.
Who am I? I am a 63 year old male, who is 100% disabled person, and totally disabled Veteran. After severing this great country of ours, I when into software industry working my way up the corporate ladder and eventually earning the position of Vice President of Sales and Marketing for a prominent company. I have flown over three million air miles on American Airlines, another 1.5 million on Delta and 3-400,000 on various smaller carries to numerous to name. I made a lot of money, and both my family and I saw much of the world. I put both my sons through prestigious Universities, cash, no loans, no debt, cash! Why do you care? Because I ate out on the road nine times a week, eventually ballooning to 264 lbs on a 6 foot frame in 2011. My family's DNA has kidney problems which started for me in 2003. I did what doctors told me an took the pills I need to take. I exercised daily jogging at first, then walking 3 miles a day at least 4 times a week in hills around our home since I was 37 years old. I ran for airplanes three times a day, averaging about eleven plane trips a week, every week as I had for twenty-one years. I did, that is until October 2011 when I was sick for two months straight, 1st flu symptoms that would not go away four straight weeks of medication. Then in November I slept 23 hours a day, every day and I turned 58. In December I had bronchitis that required a week long hospital stay. Two weeks later, I was back with Phenomena for another week stay, getting released on Christmas Eve. I started dialysis, because of renal failure on December 27, 2011. This continued six hours per session for three days a week, every week until recently when I received a kidney transplant from which I am recovering.
All of this because I would not slow down enough to change my eating habits, and take serious account of what was really important in my life; my health! I do not care about money, I never did. Looks fade, friends change, but the best friends are there threw it all. Know how many best friends I have presently? Four, my wife, my two sons, and one other male after sixty-three years. Do you know how I know? They were the people running toward me trying to save me when my life literally started burning to the ground.
So when I write, I understand how hard on you these cravings are for you to control; I really do understand! However, I also know that you can change your habits and gain a life alternating solution for yourself that will help make you one of the happiest people on the planet.
I can not put anyone else first before my health. I can't serve them, if I am unable to stand as a person in good health because I am to sick to do so. Therefore, they lose, and I lose.
I made these changes that have resulted in my losing fifty-nine pounds this far and counting; that is right, I weighted in at 205 lbs today and I am going to get to 180 lbs. so I can see and play with my grand children.
The following are habits made the difference for me and can do the same for you in your efforts to lose the 105 lbs. you gained back. However, more importantly these "great habits" can help you keep the weight off, so you never have to lose it again saving your health for the rest of your long and happy life.
1. Exercise for a minimum, at least 4 days a week, for a minimum of 30 minutes per session. Vary your exercising, one day walking at a brisk pace, one swimming continuously for 30 minutes, on weight lifting continuously for 30 minutes, one yoga continuously for 30 minutes, etc... This stops you from getting bored with repeating on routine.
2. Meditate (quiet room, breathing deeply, thinking of nothing, except just being with the natural world, for at least twenty minutes, but thirty minutes is best). Please do this early in the morning, or right before bed. Eventually, you will evolve to incorporate each session (morning and night) each day, which is the best.
3. Water (70 ounces) per day. Never miss this requirement, each day. Hydration, makes your skin look younger.
4. CHANGE YOUR DIET TO 75 PERCENT PLANT BASED, and within three months, move it to 80 plant based. Why? Antioxidants. You will lower your blood pressure (helps you lose weight), remove free radicals from your body, helping you lose weight. Kale, blueberries, apples, water melon is a super fruit, broccoli, peas, spinach, etc... this means 6-8 servings of vegetables per day and 4-6 of fruit per day.
5. If you make an error on day in eating the wrong foods, stop the bleeding right there! This is key to recognize and admit your error to yourself while looking in a mirror so you have to face up to yourself, and ask, is this who you want to be as a person? Well then stop doing what you know will hurt you and your health in the end. It stops right here and resolve to make the change and immediately take action and change your behavior. I promise you from that moment forward the cravings will stop! Your body will stop craving because you have directed it to do so.
6. NEVER EAT AFTER 7:00 PM IN THE EVENING, NEVER! Drink water if you get hungry but do not eat or snack.
7. Sacks, 3 oz. of peanuts, walnuts (best, brain food), almonds, cashews, etc... with raisins, or crab-rasins, dried apricots, dried cherries, etc... light on fruit here, dried fruit is high in sugar. Fresh or dried vegetables, or fresh fruit (small apple) are great snack. Have three main meals breakfast, lunch, and dinner with two snacks per day 10 AM, 2:30 PM.
9. Never drink soda, drink water. If you have to have coffee, limit it to once a day around 10 AM. Make sure to drink water when you first get up, sixteen ounces is a good start to the day with breakfast. Or you could try unsweetened almond milk. These are the best choices.
10. Portion control - meat, chicken (4 ounces per meal), fish (6 ounces per meal). Vegetables eat as much as you want to fill your cravings. Fruit have 5 ounces per meal, Pasta 1/2 cup per meal, 3 oz potatoes, or other carbohydrates. Carbohydrates are limit to 30 grams for breakfast; example 3/4 cup cereal with 1/2 cup of whole milk without anything else, 30 carbohydrates. 1 whole egg, 3 egg white omelette with 2 oz ham, 1 oz cheese, 2 oz vegetables, with tomato slices, with 16 oz of water, not even 9 carbohydrates for the entire meal. Lunch - 2 pieces of bread (30 carbohydrates) turkey, lettuce and tomato with 1.5 ounces of mayonnaise with 16 oz of water, less than 45 carbohydrates. Diner - Baked potato, 3 oz of mashed potato, or 2 oz of french fries with a burger, pork, chicken, beef, or fish (6oz.) with 3 oz of vegetables, again under 45 grams carbohydrates. Key it to eat less than 30 carbohydrates for breakfast, 45 carbohydrates for lunch, and 45 carbohydrates for dinner which totals to 120 carbohydrates in a day total! One medium milk shake, or coke, and you are over for the day with no eating no other bread, fries, potatoes etc...
Hope this helps you as it has me. If you follow this regiment for a three months and continue you will have the occupational craving by you will be in control and can deny delaying your progress because of a superficial feeling. Really, a craving, a craving, up against living the healthy life you want, deserve, and say you are committed too. Now you will find out what you really want! Good Luck2 -
It can be many things because as other have stated you have not provided enough information. Some people eat their personal pain, some because it feels like being home with their family when they were a young child, some because it is a reward, etc., etc., etc... In my opinion, it does not matter why? It only matters what you to to correct the behavior!
A wise doctor that saved my life, once told me that you did not come to weight 264 lbs overnight, over months, over years; no it took decades, and it will take just as long to take it back off, plus just a little longer because you are older now, and you metabolism is slowing down. Which is great news for you because you can adjust your horizon for successfully completing your goal!
Change is hard, but PERMANENT CHANGE is the hardest, by the key to success. The good news is you are tougher than fat. You lost 105 lbs. before, and you will crush your challenge yet again, if you decide that is what you MUST DO, and are committed to your goal!
Have you ever heard about the ham and the eggs? See the chicken is involved, kinda like you losing 105 lbs & gaining it back, but the ham is committed (they kill the pig to get the ham; kinda like you if you keep dragging around an extra 105 lbs. because you have not COMMITTED, to controlling your daily intake for the rest of your life; yea, THE REST OF YOUR LIFE). Sounds very cold and insensitive, doesn't it? So is death! Got it? I knew you did.
About now you are asking yourself "Who is this jerk?" or "I am looking for help, because I am having cravings, not getting this negative response". No you are looking for support for a position (let me eat what I want), that is unsustainable! God willing you are going to live, why not commit to having the best time doing it, and enjoy each day of it? Or you can play this game with yourself for a few more years gaining more weight, and getting unhealthy making it that more difficult for you to ever get back to your normal weight.
Who am I? I am a 63 year old male, who is 100% disabled person, and totally disabled Veteran. After severing this great country of ours, I when into software industry working my way up the corporate ladder and eventually earning the position of Vice President of Sales and Marketing for a prominent company. I have flown over three million air miles on American Airlines, another 1.5 million on Delta and 3-400,000 on various smaller carries to numerous to name. I made a lot of money, and both my family and I saw much of the world. I put both my sons through prestigious Universities, cash, no loans, no debt, cash! Why do you care? Because I ate out on the road nine times a week, eventually ballooning to 264 lbs on a 6 foot frame in 2011. My family's DNA has kidney problems which started for me in 2003. I did what doctors told me an took the pills I need to take. I exercised daily jogging at first, then walking 3 miles a day at least 4 times a week in hills around our home since I was 37 years old. I ran for airplanes three times a day, averaging about eleven plane trips a week, every week as I had for twenty-one years. I did, that is until October 2011 when I was sick for two months straight, 1st flu symptoms that would not go away four straight weeks of medication. Then in November I slept 23 hours a day, every day and I turned 58. In December I had bronchitis that required a week long hospital stay. Two weeks later, I was back with Phenomena for another week stay, getting released on Christmas Eve. I started dialysis, because of renal failure on December 27, 2011. This continued six hours per session for three days a week, every week until recently when I received a kidney transplant from which I am recovering.
All of this because I would not slow down enough to change my eating habits, and take serious account of what was really important in my life; my health! I do not care about money, I never did. Looks fade, friends change, but the best friends are there threw it all. Know how many best friends I have presently? Four, my wife, my two sons, and one other male after sixty-three years. Do you know how I know? They were the people running toward me trying to save me when my life literally started burning to the ground.
So when I write, I understand how hard on you these cravings are for you to control; I really do understand! However, I also know that you can change your habits and gain a life alternating solution for yourself that will help make you one of the happiest people on the planet.
I can not put anyone else first before my health. I can't serve them, if I am unable to stand as a person in good health because I am to sick to do so. Therefore, they lose, and I lose.
I made these changes that have resulted in my losing fifty-nine pounds this far and counting; that is right, I weighted in at 205 lbs today and I am going to get to 180 lbs. so I can see and play with my grand children.
The following are habits made the difference for me and can do the same for you in your efforts to lose the 105 lbs. you gained back. However, more importantly these "great habits" can help you keep the weight off, so you never have to lose it again saving your health for the rest of your long and happy life.
1. Exercise for a minimum, at least 4 days a week, for a minimum of 30 minutes per session. Vary your exercising, one day walking at a brisk pace, one swimming continuously for 30 minutes, on weight lifting continuously for 30 minutes, one yoga continuously for 30 minutes, etc... This stops you from getting bored with repeating on routine.
2. Meditate (quiet room, breathing deeply, thinking of nothing, except just being with the natural world, for at least twenty minutes, but thirty minutes is best). Please do this early in the morning, or right before bed. Eventually, you will evolve to incorporate each session (morning and night) each day, which is the best.
3. Water (70 ounces) per day. Never miss this requirement, each day. Hydration, makes your skin look younger.
4. CHANGE YOUR DIET TO 75 PERCENT PLANT BASED, and within three months, move it to 80 plant based. Why? Antioxidants. You will lower your blood pressure (helps you lose weight), remove free radicals from your body, helping you lose weight. Kale, blueberries, apples, water melon is a super fruit, broccoli, peas, spinach, etc... this means 6-8 servings of vegetables per day and 4-6 of fruit per day.
5. If you make an error on day in eating the wrong foods, stop the bleeding right there! This is key to recognize and admit your error to yourself while looking in a mirror so you have to face up to yourself, and ask, is this who you want to be as a person? Well then stop doing what you know will hurt you and your health in the end. It stops right here and resolve to make the change and immediately take action and change your behavior. I promise you from that moment forward the cravings will stop! Your body will stop craving because you have directed it to do so.
6. NEVER EAT AFTER 7:00 PM IN THE EVENING, NEVER! Drink water if you get hungry but do not eat or snack.
7. Sacks, 3 oz. of peanuts, walnuts (best, brain food), almonds, cashews, etc... with raisins, or crab-rasins, dried apricots, dried cherries, etc... light on fruit here, dried fruit is high in sugar. Fresh or dried vegetables, or fresh fruit (small apple) are great snack. Have three main meals breakfast, lunch, and dinner with two snacks per day 10 AM, 2:30 PM.
9. Never drink soda, drink water. If you have to have coffee, limit it to once a day around 10 AM. Make sure to drink water when you first get up, sixteen ounces is a good start to the day with breakfast. Or you could try unsweetened almond milk. These are the best choices.
10. Portion control - meat, chicken (4 ounces per meal), fish (6 ounces per meal). Vegetables eat as much as you want to fill your cravings. Fruit have 5 ounces per meal, Pasta 1/2 cup per meal, 3 oz potatoes, or other carbohydrates. Carbohydrates are limit to 30 grams for breakfast; example 3/4 cup cereal with 1/2 cup of whole milk without anything else, 30 carbohydrates. 1 whole egg, 3 egg white omelette with 2 oz ham, 1 oz cheese, 2 oz vegetables, with tomato slices, with 16 oz of water, not even 9 carbohydrates for the entire meal. Lunch - 2 pieces of bread (30 carbohydrates) turkey, lettuce and tomato with 1.5 ounces of mayonnaise with 16 oz of water, less than 45 carbohydrates. Diner - Baked potato, 3 oz of mashed potato, or 2 oz of french fries with a burger, pork, chicken, beef, or fish (6oz.) with 3 oz of vegetables, again under 45 grams carbohydrates. Key it to eat less than 30 carbohydrates for breakfast, 45 carbohydrates for lunch, and 45 carbohydrates for dinner which totals to 120 carbohydrates in a day total! One medium milk shake, or coke, and you are over for the day with no eating no other bread, fries, potatoes etc...
Hope this helps you as it has me. If you follow this regiment for a three months and continue you will have the occupational craving by you will be in control and can deny delaying your progress because of a superficial feeling. Really, a craving, a craving, up against living the healthy life you want, deserve, and say you are committed too. Now you will find out what you really want! Good Luck
I clicked on "inspiring" for your post, because it is and I was inspired by your personal story.
Your diet advice may or may not be helpful in the individual case (some of the things you mention do help people achieve a caloric deficit); but, for the benefit of anyone else lurking I note that the following items are in error:
1. This is inspiring and your own goal; but it has no magical properties. A minimal exercise requirement is described here: http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.WKFl0lUrK70 Any movement or exercise over and above is beneficial. Exercise is not necessary for weight loss even though it is quite desirable for good health.
2-4 are not necessary for weight loss
5 Excellent sentiment for anything and any goal that you go off track in life... not strictly necessary for weight loss.
6 not necessary for weight loss. very much so personal preference and individual issue dictated.
7. many of these items are high in calories and should be eaten in moderation in the context of promoting good health (variety of fats, fiber, micronutrients, etc). Fresh vegetables are probably a nice, low calorie/high bulk item that many people find helps them feel more satiated while losing weight.
8. set number and times for meals may or may not help someone control their need for food. Certainly not a requirement for weight loss.
9. A very individualised recommendation that has no particular backing that I can see other than perhaps your own kidney issues. However I don't know if that recommendation has any scientific basis for the population at large or whether the hydration derived from 1L of diet sprite or 1L of coffee differs significantly from that derived from 1L of water. (caffeine being mildly diuretic lets make the coffee 1.2L-about 41fl oz, so that would be 2 to 2.5 "venti" or "extra large" coffees)
10. Portion control for people on MFP is usually derived by seeing how many calories they're eating through accurate logging. Then they can look at their logs and evaluate what was worth the calories and what wasn't. Your suggested portions are (at an extremely quick glance) perfectly reasonable portion suggestions. However this type of portioning is not necessary for someone who wants to lose weight counting calories. Your suggestion of controlling carbohydrates is one of many ways of eating that people can use to help them control their calories particularly if they're not counting them.9 -
I can speak personally on this as I have previously lost over fifty pounds about ten years ago, Once lost I gained seventy pounds. I ate what I wanted but was just counting my calories, was starving ALL OF THE TIME, went on an occasional binge - but was determined. But ultimately I gained it all back and then some.
In January of 1995 I weighed 195 pounds. About eighteen months ago, I started dieting again, still just counting calories. In March I suffered a ruptured brain aneurysm and almost died. I have since become fanatic about my health, found I had to change my eating habits as I have never ate healthy. I went to a nutritionist and found what to eat, such as correct number of carbs, fat, all of that stuff.
Once I knew to eat only healthy and organic foods, I started my journey again and because of the change in my eating habits, I am not overeating the fats, sweets, etc - I no longer have those cravings - ever. I'm still losing, have about 7 more pounds to reach 135.
So in my personal experience, it was not only counting my calories, but the type food I was eating - once I changed to eating healthy, the binges were no longer a problem
Everyone is different, I hope you find the method that works for you
Hugs,
Xizzi2
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