i'm at a lost for words. i need serious help

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.

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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!

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.

SadDolt wrote: »

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.

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 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,
Xizzi

Radically changing your diet is a difficult task, but not impossible. You will learn how to cook healthier, make substitutions so you can eat nearly what everyone else does - minus the bad stuff

I'm sorry your parents never instilled healthy eating or exposed you to the variety of foods life has to offer. They have done you a major disservice. There is so much more out there than spinach and string beans... though I do like both of those!! Yum!!

Definitely start with calories, THEN make gradual changes to healthier options.

Just because you were raised eating certain foods doesn't mean you must eat only foods like that forever. I was raised having pizza every Friday night, donuts every Sunday morning, velveeta or kraft macaroni and cheese at least once a week, cereal for breakfast... and I eat exactly NONE of those things now.

I also found out later in life that I have a gluten/wheat sensitivity (that explains my terrible gas pains every morning after breakfast and why I used to have constipation off and on for sometimes days), and also have a bad reaction to certain fruits (pineapple, kiwi), so it's completely possible to work around allergies and sensitivities and still eat healthy.

I also have a friend who has allergies and/or sensitivities to: sea food, shell fish, gluten, soy, nuts, red meat, and dairy... Still, she is one of the healthiest eaters I know.

So don't use upbringing or allergies as an excuse because lots of people are able to change their eating habits later in life and work around allergies and restrictions- it is totally possible.

And soups @courtneyfabulous and eggs if they can be used (especially when additional egg whites are used to bulk up the portion, increase the protein, and reduce the calories).

You know you can even eat cereal and junk and make it relatively low calorie junk for the bulk and satiation you derive from it.
Ground Cinnamon, 1 gram 3 1 0 0 0 1
Fry's (Canada) - Cocoa Powder, 6 gram 24 2 1 1 42 2
Kellog's Canada - All Bran Buds, 28 gram 70 22 1 3 170 11
Silk - Creamy Cashew Unsweetened Vanilla (Canada), 40 milliliter 4 0 0 0 27 0
Jell-o (Jello - Refrigerated, Chocolate Pudding, No Sugar, 424 g 200 44 6 8 720 4

301 Calories of junk making just over 500g of a chocolate pudding-like yet very filling desert sitting in my tummy.
(nutritionally much better if I were to use artificially sweetened yoplait source 0% or greek 0% yogurt instead. doing so and increasing the cocoa slightly would yield similar consistency for less calories and more protein for a better profile. but I was blowing calories tonight and already had 140+g protein and my fridge is full of jello puddings, sooooo....)

Again though all of this is not necessary for weight loss. What IS necessary for the OP to do is LOG and start looking for small changes to make. A process of continuous change and improvement will get her to where she wants to be in no time!