How to get back on board after falling off

Let's put this into perspective: In order to erase a 2lb loss during the week, your binge eating session would have to be 7000 calories over maintenance. I'm pretty sure you're not eating that much in one session. Depending on the foods your bingeing on, the bounce in the scale you're seeing after the weekend is likely water weight.

Weight loss is not linear (day to day weight fluctuations of +/- a couple of lbs is completely normal), and it's about long term trends. I think it'd be helpful for you to compare your weigh ins from one month to the next, rather than comparing your Thursday and Monday weigh ins. Keep your eyes focused on the big picture.

For me, it's just all about immediate action. It's realizing instantly, okay you fell off the wagon right there, time to jump right back in. In your situation, you seem to be aware of what the problem is roughly, so now I would be trying to analyze what's the pattern of behavior that's leading to this issue. Am I not eating enough during the day that's causing my binging, or is it a problem in my environment I need to solve?-typical questions I ask myself. CafeRacer has a point that a single session would have to be substantial to make up for the progress you are making during the week, so further investigation is need there as well.

Same Here !! Feels like I am losing the same 10lbs over and over again !! It's sooo frustrating....

gnarlycarly227 wrote: »

I just feel like I'm really slowing down my weight loss process when I lose 2-3 pounds from Monday to Thursday and then gain it all back on the weekend after one binge eating session.

How do you bounce back after setbacks? I feel like I'm trying so hard 90% of the time and then blow it in a moment of weakness which ruins everything. It just makes me upset and makes me lose motivation.

A couple thoughts...

If you are really losing 2-3 pounds in 4 days, you would be restricting heavily, and that will in turn lead to eventual binging. The subconscious considers severe calorie restriction as a threat to your health and survival. I have fought bulimia twice, I've been at the mercy of restricting and binges and purging.

Motivation will come and go like the tide. Few people are 100% motivated 100% of the time. What you really need to do is make a decision, and make a commitment. Maybe a decision to lose 1 to 2 pounds a week, a decision to eat healthier, a decision to exercise daily (even if it means more walking at school/work/whatever).

Everything you accomplish begins in the mind. Reprogram your mind to WANT to eat healthy, WANT to exercise, WANT to live a active life. If you have ever read the bible, my favorite verse is Romans 12: "Dont be conformed to the world, BUT BE TRANSFORMED BY THE RENEWING OF YOUR MIND..." You may have to capture your thoughts, challenge your thoughts, reprogram your thoughts.. until your thoughts become healthier beliefs, which becomes an more positive uplifting and healthy attitude about food and exercise and your body, which in turn will result in changed actions which correspond to your new thoughts.

And how to handle setbacks - I like to repeat the word "RISE," over and over in my head. I think maybe it came from the Batman Bane movie when they chanted rise in the prison. Anyhow, you get up, dust yourself off, and move forward, focusing not on what is behind, but that which is ahead.

Sorry- I know I didn't offer anything on the motivation issue, except I've heard it said that determination & good habits trump motivation any day.

You said you want advice....then you say you are not looking for advice...I don't understand what info you need?

Do you want info on how to stop bingeing or on how to offset eating too much.

Stop binging on weekends:

stop restricting your diet throughout the week, eat whatever you want as long as it meets your calorie goals
Eat 80% healthy 20% indulge, but stay within your calorie budget, do this throughout the week
Allow your self one cheat meal...not day per week. Choose the day. Eat your other meals as usual.

Offset eating too much on the weekends: that kinda difficult because you can't really out run your fork. 90% of weight is your diet and your body needs consistency. But this might help:

Workout extra hard on the days you indulge
Drink green or oolong tea with all your meals
Drink a lot of water
Load up on vegetables in each meal, 2-3 serving, little to no dressing. Eat all your veggies before anything on your plate.

The weekends are hard. At work while the kids are at school, there isn't food around. I sit at a desk so I can have a big glass of water to drink at all times. If things aren't too busy I can work out or go for a run on my lunch break. At home, there are lots of temptations with food. Plus activities like going out with friends.