The ‘mental’ side of healthy eating
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sammyj19902015 wrote: »I’m not yelling at everyone, just people who have trolled my previous posts suggesting I’m an idiot so sorry if I came across that way to others it’s just a couple I’m frustrated with. I know how to do mfp it’s the bit inside me that urges me to eat crap that I just wondered if other people had the same that’s all
I was the same when I first started. Here's the steps I took to fix it:
1. Changed my calorie goal to lose 1 pound per week.
2. Did exercise I enjoy that didn't make me hungrier.
3. Ate protein with each meal and filled up on vegetables when possible.
4. Planned a treat after dinner and right before bed (gave incentive to stay on track, but going to bed right after prevented me from eating more).3 -
sammyj19902015 wrote: »
Well, that's not necessarily true, unless you know what the OP's calorie goal is. (I don't). She might have it set too low. When I try to lose weight, I have to go pretty low-calorie, and it would be impossible for me to stay there for an extended period of time, so I have lots of techniques I use to help. She might be choosing some foods that make it really difficult for her to hit her calorie goal. We just don't have enough information to say whether it's a matter of her mindset or if she could benefit from making some changes to her plan.STLBADGIRL wrote: »sammyj19902015 wrote: »Also to add, I’m an all or nothing person so I struggle with the treating myself as I get hungry if I eat higher calorie meals so I either have to eat healthier or I binge because I’m starving. please give me some credit I’m not thick. So please don’t comment on here telling me to eat what I want but stay within my calories because for me it’s impossible!! Also those comments irritate me so if you don’t struggle with the angel and devil please don’t comment
...
Like, it's impossible for you to stay within your calories because you have really trained yourself to believe it's impossible. Actually, that's ridiculous to state, when there is evidence that IT IS possible. How about changing your mindset for starters or how about not asking for help if you are going to do what you wanna do anyway. "Impossible" lmaoooooo.
MFP set it all for me? I’m on 1200 a day
Is that to lose 2 pounds per week? You don't necessarily have to lose that quickly. I'm at 1300 calories right now and some days I want to eat my houseplants. Wouldn't it be a better idea to lose a little more slowly and not make yourself miserable?0 -
sammyj19902015 wrote: »And where as I said to eat what I want and stay within calories.. as I stated, please tell me how I can eat pizza, chips ect and stay within the calorie limit because that really is impossible
As I said earlier, when I cut I have to go pretty low-calorie. But I'm also human, so I like pizza and chocolate, so I eat those things every week. Otherwise, I wouldn't be able to stay in my deficit. Here are some things I do:
1. I calorie-cycle, so I go lower than necessary on weekdays so I can go higher on weekends. (This might not be the best plan if you binge, though).
2. I keep low-calorie desserts on hand. I like slow-churned ice cream because it's lower-calorie, although a lot of people like things like Halo Top. 100-calorie snack packs and pudding cups are great too. I don't keep full bars of chocolate around, but I do keep individually-wrapped pieces.
3. I look for versions of meals I like that are lower calorie. The SkinnyTaste website is good for this. There's a chain called PizzaRev that just opened near my house that makes an individual pizza for about 500 calories, and so they get a lot of my money.
I think of dieting like budgeting: I can't necessarily buy EVERYTHING I want, but with some smart saving, I can pretty much buy anything I want. I can't eat pizza and chips and chocolate every day, but I eat some kind of dessert every day and I eat pizza nearly once a week.
<--Pizza Fridays here. Except this week we are doing wings.0 -
TBH I never thought of it that way, I’ll try and up it and see if it suits better, thank you1
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sammyj19902015 wrote: »And where as I said to eat what I want and stay within calories.. as I stated, please tell me how I can eat pizza, chips ect and stay within the calorie limit because that really is impossible
As I said earlier, when I cut I have to go pretty low-calorie. But I'm also human, so I like pizza and chocolate, so I eat those things every week. Otherwise, I wouldn't be able to stay in my deficit. Here are some things I do:
1. I calorie-cycle, so I go lower than necessary on weekdays so I can go higher on weekends. (This might not be the best plan if you binge, though).
2. I keep low-calorie desserts on hand. I like slow-churned ice cream because it's lower-calorie, although a lot of people like things like Halo Top. 100-calorie snack packs and pudding cups are great too. I don't keep full bars of chocolate around, but I do keep individually-wrapped pieces.
3. I look for versions of meals I like that are lower calorie. The SkinnyTaste website is good for this. There's a chain called PizzaRev that just opened near my house that makes an individual pizza for about 500 calories, and so they get a lot of my money.
I think of dieting like budgeting: I can't necessarily buy EVERYTHING I want, but with some smart saving, I can pretty much buy anything I want. I can't eat pizza and chips and chocolate every day, but I eat some kind of dessert every day and I eat pizza nearly once a week.
<--Pizza Fridays here. Except this week we are doing wings.
______________________________________________________________________________
<-- Pizza Mondays! I feel in good company in this thread
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sammyj19902015 wrote: »I’m not yelling at everyone, just people who have trolled my previous posts suggesting I’m an idiot so sorry if I came across that way to others it’s just a couple I’m frustrated with. I know how to do mfp it’s the bit inside me that urges me to eat crap that I just wondered if other people had the same that’s all
I can relate to this.. I see it as a form of self-sabotage and usually need to ask myself some questions about my motivation to lose weight or to eat a certain way. Am I making this change for me or because I think I should to be more attractive to others etc? Is this really a goal that I, personally, want to pursue? What is being fat affording me? Do I feel safer? That I can avoid intimate relationships with others or put off other life goals?
Maybe reflect on what thoughts and feelings you're having just before and when the 'little devil' comes out to play. Sometimes I over indulged on foods because it was an instant, easy and cheap way to 'treat' myself and I didn't have healthy ways to practice like having a long hot salt bath or buying a new nail varnish or rubbing my feet with my favourite scented moisturiser. As I've gotten better at including these self-care activities that now feel like genuine treats and that I look forward to, the need to binge has reduced.3 -
sammyj19902015 wrote: »
Well, that's not necessarily true, unless you know what the OP's calorie goal is. (I don't). She might have it set too low. When I try to lose weight, I have to go pretty low-calorie, and it would be impossible for me to stay there for an extended period of time, so I have lots of techniques I use to help. She might be choosing some foods that make it really difficult for her to hit her calorie goal. We just don't have enough information to say whether it's a matter of her mindset or if she could benefit from making some changes to her plan.STLBADGIRL wrote: »sammyj19902015 wrote: »Also to add, I’m an all or nothing person so I struggle with the treating myself as I get hungry if I eat higher calorie meals so I either have to eat healthier or I binge because I’m starving. please give me some credit I’m not thick. So please don’t comment on here telling me to eat what I want but stay within my calories because for me it’s impossible!! Also those comments irritate me so if you don’t struggle with the angel and devil please don’t comment ...
Like, it's impossible for you to stay within your calories because you have really trained yourself to believe it's impossible. Actually, that's ridiculous to state, when there is evidence that IT IS possible. How about changing your mindset for starters or how about not asking for help if you are going to do what you wanna do anyway. "Impossible" lmaoooooo.
MFP set it all for me? I’m on 1200 a day
I would gnaw my own arm off at 1200 calories even without binge eating problems. It's probably worth looking into whether or not you can raise that.0 -
Haha I’ve edited it and have 1700 maybe we will have some success now... thanks guys x2
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STLBADGIRL wrote: »TavistockToad wrote: »spoiler alert, you don't need to eat 'healthy' to lose weight...
eat what you like, just less of it.
then work on making healthier choices, more fruit and veg and working out what works for satiety.
diets don't work, lifestyle changes do.
Why was this flagged?
OP didn't like it...0 -
Well, that's not necessarily true, unless you know what the OP's calorie goal is. (I don't). She might have it set too low. When I try to lose weight, I have to go pretty low-calorie, and it would be impossible for me to stay there for an extended period of time, so I have lots of techniques I use to help. She might be choosing some foods that make it really difficult for her to hit her calorie goal. We just don't have enough information to say whether it's a matter of her mindset or if she could benefit from making some changes to her plan.STLBADGIRL wrote: »sammyj19902015 wrote: »Also to add, I’m an all or nothing person so I struggle with the treating myself as I get hungry if I eat higher calorie meals so I either have to eat healthier or I binge because I’m starving. please give me some credit I’m not thick. So please don’t comment on here telling me to eat what I want but stay within my calories because for me it’s impossible!! Also those comments irritate me so if you don’t struggle with the angel and devil please don’t comment ...
Like, it's impossible for you to stay within your calories because you have really trained yourself to believe it's impossible. Actually, that's ridiculous to state, when there is evidence that IT IS possible. How about changing your mindset for starters or how about not asking for help if you are going to do what you wanna do anyway. "Impossible" lmaoooooo.
My point is, it's not impossible. As you suggested, maybe she needs to tweak her calorie goals or other goals/mindset. But to lose weight for a seemingly healthy person is not impossible. Sometimes you have to figure it out through trial and error for me. It just came off kind of rude when posters were trying to offer advice to OP.0 -
sammyj19902015 wrote: »TBH I never thought of it that way, I’ll try and up it and see if it suits better, thank you
Came back after awhile and bingo! OP you got it! If you start to listen to successful people you will learn alot and will get to your goals. The posters on here are the greatest--love the patience usmcmp. OP--she really knows her stuff, look at her success thread, and recomp thread. As I said before, good luck.1 -
sammyj19902015 wrote: »Haha I’ve edited it and have 1700 maybe we will have some success now... thanks guys x
I think that's definitely a good plan. Based on your other thread I see you're wanting to lose in the neighborhood of 30 lbs. These loss rate guidelines were in another thread I've bookmarked and fit with what's commonly recommended and also meshes with anecdotal conversations I've had with qualified fitness professionals over the years.
If you have 75+ lbs to lose, set to 2 lbs/week
If you have 40-75 lbs, set to lose 1.5 lbs/week
If you have 25-40 lbs, set to lose 1 lb/week
If you have 15-25 lbs, set to lose 0.5 to 1.0 lb/week
if you have less than 15 lbs to lose, set to 0.5 lb/week
Like most recommendations, these are generic and YMMV. Personally, I'm at a stage where I'm trying to lower my body fat percentage purely out of vanity (6'1" male, ~172 lbs, <15% body fat) but still target a 1-1.5lb per week loss with my daily calories, which works out to about 1750 calories (I bounce it around based on a spreadsheet I maintain). Some days I hit that number, and some days I don't.
You're certainly not alone in dealing with cravings/urges for traditionally "unhealthy" foods. For me it was important to adopt the mindset that extra calories don't just happen, everything's a choice; it's a choice that I am or am not going to have that extra piece of pizza, bag of fritos, cookie/doughnuts in the breakroom. There will always be the need exercise some level of self-control and keep yourself accountable to tell "the devil on your shoulder", as you put it, "No" when you get that urge to eat a whole pizza instead of a few slices, or five doughnuts, instead of one (speaking to past personal experiences). I've also trained myself to recognize situations where I could make food decisions I'd ultimately regret and avoid them. For instance, I typically eat lunch at my desk but frequently run errands or get gas in my car during my lunch period. There happens to be a taco bell next to one of the gas stations I typically go to; if I feel like I'll just wing through Taco Bell if I go over there I'll go to a different station to avoid the temptation entirely. I also carry less cash/change than I used to in an effort to avoid having the means to hit up the vending machine for chips or confectionery goods as well.
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I go by the 80/20 rule. 80% of what I eat is healthy, 20% is not so healthy. But all food has some nutrition, and helps me meet my goals. As long as I'm within or close to my calorie goal at the end of the day, I don't worry. I also have a very modest goal of loss, about 5 lbs/month. I'm exceeding that rate for now.0
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I’ll listen to anyone if they talk to me in a way i like, as I said previously the people that annoyed me have trolled my other posts making out I’m thick and tbh I’m actually not! I just need help in a normal human way 0
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Staying on track is the hard part, esp having to log everything I eat gets old after a few months. Is what it is though esp since I now sit all day at work, its more critical now then ever.1
This discussion has been closed.
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