I keep binging
Replies
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You are rewarding yourself with food when you hit your healthy BMI. Try finding something else to reward yourself with rather than a meal. If your diet is way to restrictive then it's easier to "binge" so to speak.
I am pretty much a low carb eater but last night I felt like having some fruit so I had a bowl of blueberries and today I am back on track. Find a calorie dense healthy food that you like that fits into your weight loss program to help add in a few calories if you feel like it.
Try not to stress about your weight loss journey taking it slow is healthier and more sustainable long term.5 -
Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »I think you should take a step back and realize that your weight isn't a definition of your worth as a human being and that everyone who loves you and supports you will feel the same way whether you're skinnier or heavier at Christmas dinner. I think you need to take the emotion out of this because it's making you panic and self-sabotage.
Then, once you've realized that losing weight is more about you taking control of your health and your life and accomplishing a goal, THEN come up with a rational plan that fits your taste buds and lifestyle and needs. Something where you're not going to walk around feeling annoyed or deprived or like you're "being good" or anything else that's an emotional/judgmental/self-critical approach to weight loss. The calorie count per day is probably going to be a lot higher than 1200--whatever you need to be at a 1 lb a week loss.
Then give that a shot and weigh in once or twice a week. Be aware that if you've gained weight, that might just be a fluctuation, but also be honest with yourself about what you've actually been eating. And if you gained weight because you overate, that's fine. Normal. What people do. Just commit to focusing more.
I guess what I'm trying to say is--don't panic, be mad at yourself, overdo it...none of these behaviors will help you lose weight. (I know, I tried myself! ;-P)
calorie goal puts me at 1450 to lose 1lb per week
i dont feel annoyed or deprived just want to not binge when i hit 11 stone 11 this time last year i was 11.4 i think having my fitbit is hindering my progress so ive come up with 2 options A disconnect my fitbit then when i workout/walk etc look at what fitbit says i burned and log half into mfp. Or B set myself at maintenance and just use exercise to create my deficit
OK, so eat 1450 a day and do the work you need to do to figure out why you're binging when you weigh in and don't like the result. Whatever it is--if it's not annoyance or deprivation, it's SOMETHING--it's accomplishing the exact opposite of what you want.
im not binging because i dont like the result im binging when i hit healthy bmi
OK, so only when you get to a healthy weight, you binge? Is that what you are saying?
yes
OK.
WHY?
Do you feel like you did the work to get thin so you deserve to eat more?
What thoughts are going on in your head AS you binge?
i honestly have no idea the past 2 times have coincided with going out to a all you can eat buffet and the local food festival + home stresses so that probably didn't help i have a buffet lunch next weekend that i go to every year and every year i start with the best intentions of ill only have a bit then it all goes to pot
You have to figure out what's going on in your head. And maybe not go to buffets/eat first at home.
eating before i went wouldn't stop me and its part of the kids club that my kids attend so i have to go its like a end of the week celebration type thing0 -
i also struggle with the should i eat if not hungry thing like today ive logged all my food and come in at 1067 should i eat more even if im not hungry
This was me yesterday.. my food diary is public, so take a look if you want. I ate well, but what I ate kept me satisfied all day long.. the extra slim jims as a snack was because my son had grabbed 8 of those suckers and I told him no, so he got 4 and mom and I split the other 4 of them. lol.
But I had only eaten 1400 out of 2100 calories.. I was absolutely NOT hungry.. so I listened to my body. Who knows.. maybe today or tomorrow or this weekend I'll be ravenous and eat more.. it all balances out.3 -
Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »I think you should take a step back and realize that your weight isn't a definition of your worth as a human being and that everyone who loves you and supports you will feel the same way whether you're skinnier or heavier at Christmas dinner. I think you need to take the emotion out of this because it's making you panic and self-sabotage.
Then, once you've realized that losing weight is more about you taking control of your health and your life and accomplishing a goal, THEN come up with a rational plan that fits your taste buds and lifestyle and needs. Something where you're not going to walk around feeling annoyed or deprived or like you're "being good" or anything else that's an emotional/judgmental/self-critical approach to weight loss. The calorie count per day is probably going to be a lot higher than 1200--whatever you need to be at a 1 lb a week loss.
Then give that a shot and weigh in once or twice a week. Be aware that if you've gained weight, that might just be a fluctuation, but also be honest with yourself about what you've actually been eating. And if you gained weight because you overate, that's fine. Normal. What people do. Just commit to focusing more.
I guess what I'm trying to say is--don't panic, be mad at yourself, overdo it...none of these behaviors will help you lose weight. (I know, I tried myself! ;-P)
calorie goal puts me at 1450 to lose 1lb per week i dont feel annoyed or deprived just want to not binge when i hit 11 stone 11 this time last year i was 11.4 i think having my fitbit is hindering my progress so ive come up with 2 options A disconnect my fitbit then when i workout/walk etc look at what fitbit says i burned and log half into mfp. Or B set myself at maintenance and just use exercise to create my deficit
OK, so eat 1450 a day and do the work you need to do to figure out why you're binging when you weigh in and don't like the result. Whatever it is--if it's not annoyance or deprivation, it's SOMETHING--it's accomplishing the exact opposite of what you want.
im not binging because i dont like the result im binging when i hit healthy bmi
OK, so only when you get to a healthy weight, you binge? Is that what you are saying?
yes
OK.
WHY?
Do you feel like you did the work to get thin so you deserve to eat more?
What thoughts are going on in your head AS you binge?
i honestly have no idea the past 2 times have coincided with going out to a all you can eat buffet and the local food festival + home stresses so that probably didn't help i have a buffet lunch next weekend that i go to every year and every year i start with the best intentions of ill only have a bit then it all goes to pot
You have to figure out what's going on in your head. And maybe not go to buffets/eat first at home.
eating before i went wouldn't stop me and its part of the kids club that my kids attend so i have to go its like a end of the week celebration type thing
You have to attend. You don't have to eat. You don't have to over-eat. Chew gum, sip a cup of coffee. You have to actually WANT this and do the work. It's all in your control, not the buffet's.19 -
Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »I think you should take a step back and realize that your weight isn't a definition of your worth as a human being and that everyone who loves you and supports you will feel the same way whether you're skinnier or heavier at Christmas dinner. I think you need to take the emotion out of this because it's making you panic and self-sabotage.
Then, once you've realized that losing weight is more about you taking control of your health and your life and accomplishing a goal, THEN come up with a rational plan that fits your taste buds and lifestyle and needs. Something where you're not going to walk around feeling annoyed or deprived or like you're "being good" or anything else that's an emotional/judgmental/self-critical approach to weight loss. The calorie count per day is probably going to be a lot higher than 1200--whatever you need to be at a 1 lb a week loss.
Then give that a shot and weigh in once or twice a week. Be aware that if you've gained weight, that might just be a fluctuation, but also be honest with yourself about what you've actually been eating. And if you gained weight because you overate, that's fine. Normal. What people do. Just commit to focusing more.
I guess what I'm trying to say is--don't panic, be mad at yourself, overdo it...none of these behaviors will help you lose weight. (I know, I tried myself! ;-P)
calorie goal puts me at 1450 to lose 1lb per week i dont feel annoyed or deprived just want to not binge when i hit 11 stone 11 this time last year i was 11.4 i think having my fitbit is hindering my progress so ive come up with 2 options A disconnect my fitbit then when i workout/walk etc look at what fitbit says i burned and log half into mfp. Or B set myself at maintenance and just use exercise to create my deficit
OK, so eat 1450 a day and do the work you need to do to figure out why you're binging when you weigh in and don't like the result. Whatever it is--if it's not annoyance or deprivation, it's SOMETHING--it's accomplishing the exact opposite of what you want.
im not binging because i dont like the result im binging when i hit healthy bmi
OK, so only when you get to a healthy weight, you binge? Is that what you are saying?
yes
So stop weighing yourself. Period.
Or come up with another excuse for why that won't work. I'm sure you have plenty.10 -
i honestly have no idea the past 2 times have coincided with going out to a all you can eat buffet and the local food festival + home stresses so that probably didn't help i have a buffet lunch next weekend that i go to every year and every year i start with the best intentions of ill only have a bit then it all goes to pot
This time, try to be cognizant of it when you go. Also, start the meal off with a giant green salad of some sort, full of vegetables and (if you eat it) lean meat like grilled chicken or turkey. The bulk of the leafy greens and vegetables will fill your stomach and slow you down- you should feel full quicker. And of course, as always, eat slowly.. take your time.. you'll eat on average about 10-30% less food if you go slowly.
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Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »I think you should take a step back and realize that your weight isn't a definition of your worth as a human being and that everyone who loves you and supports you will feel the same way whether you're skinnier or heavier at Christmas dinner. I think you need to take the emotion out of this because it's making you panic and self-sabotage.
Then, once you've realized that losing weight is more about you taking control of your health and your life and accomplishing a goal, THEN come up with a rational plan that fits your taste buds and lifestyle and needs. Something where you're not going to walk around feeling annoyed or deprived or like you're "being good" or anything else that's an emotional/judgmental/self-critical approach to weight loss. The calorie count per day is probably going to be a lot higher than 1200--whatever you need to be at a 1 lb a week loss.
Then give that a shot and weigh in once or twice a week. Be aware that if you've gained weight, that might just be a fluctuation, but also be honest with yourself about what you've actually been eating. And if you gained weight because you overate, that's fine. Normal. What people do. Just commit to focusing more.
I guess what I'm trying to say is--don't panic, be mad at yourself, overdo it...none of these behaviors will help you lose weight. (I know, I tried myself! ;-P)
calorie goal puts me at 1450 to lose 1lb per week i dont feel annoyed or deprived just want to not binge when i hit 11 stone 11 this time last year i was 11.4 i think having my fitbit is hindering my progress so ive come up with 2 options A disconnect my fitbit then when i workout/walk etc look at what fitbit says i burned and log half into mfp. Or B set myself at maintenance and just use exercise to create my deficit
OK, so eat 1450 a day and do the work you need to do to figure out why you're binging when you weigh in and don't like the result. Whatever it is--if it's not annoyance or deprivation, it's SOMETHING--it's accomplishing the exact opposite of what you want.
im not binging because i dont like the result im binging when i hit healthy bmi
OK, so only when you get to a healthy weight, you binge? Is that what you are saying?
yes
OK.
WHY?
Do you feel like you did the work to get thin so you deserve to eat more?
What thoughts are going on in your head AS you binge?
i honestly have no idea the past 2 times have coincided with going out to a all you can eat buffet and the local food festival + home stresses so that probably didn't help i have a buffet lunch next weekend that i go to every year and every year i start with the best intentions of ill only have a bit then it all goes to pot
You have to figure out what's going on in your head. And maybe not go to buffets/eat first at home.
eating before i went wouldn't stop me and its part of the kids club that my kids attend so i have to go its like a end of the week celebration type thing
You have to attend. You don't have to eat. You don't have to over-eat. Chew gum, sip a cup of coffee. You have to actually WANT this and do the work. It's all in your control, not the buffet's.
This. There's no sense in blaming an inanimate object for an inability to control one's mouth. Unless this is a hostage situation, no one is holding a gun to the OP's head, forcing her to eat.14 -
Running_and_Coffee wrote: »You have to attend. You don't have to eat. You don't have to over-eat. Chew gum, sip a cup of coffee. You have to actually WANT this and do the work. It's all in your control, not the buffet's.
As your screen name suggests, I think you'll appreciate this, but I find that a nice big cup of black coffee (good stuff preferably, ground before brewing) helps curb appetite. It is both warm and filling on my stomach. It easily constitutes breakfast for me some days- then the actual solid food for "breakfast" I eat later, say 930 or 1030am, after being up for a few hours and at work since 7am.
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Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »I think you should take a step back and realize that your weight isn't a definition of your worth as a human being and that everyone who loves you and supports you will feel the same way whether you're skinnier or heavier at Christmas dinner. I think you need to take the emotion out of this because it's making you panic and self-sabotage.
Then, once you've realized that losing weight is more about you taking control of your health and your life and accomplishing a goal, THEN come up with a rational plan that fits your taste buds and lifestyle and needs. Something where you're not going to walk around feeling annoyed or deprived or like you're "being good" or anything else that's an emotional/judgmental/self-critical approach to weight loss. The calorie count per day is probably going to be a lot higher than 1200--whatever you need to be at a 1 lb a week loss.
Then give that a shot and weigh in once or twice a week. Be aware that if you've gained weight, that might just be a fluctuation, but also be honest with yourself about what you've actually been eating. And if you gained weight because you overate, that's fine. Normal. What people do. Just commit to focusing more.
I guess what I'm trying to say is--don't panic, be mad at yourself, overdo it...none of these behaviors will help you lose weight. (I know, I tried myself! ;-P)
calorie goal puts me at 1450 to lose 1lb per week i dont feel annoyed or deprived just want to not binge when i hit 11 stone 11 this time last year i was 11.4 i think having my fitbit is hindering my progress so ive come up with 2 options A disconnect my fitbit then when i workout/walk etc look at what fitbit says i burned and log half into mfp. Or B set myself at maintenance and just use exercise to create my deficit
OK, so eat 1450 a day and do the work you need to do to figure out why you're binging when you weigh in and don't like the result. Whatever it is--if it's not annoyance or deprivation, it's SOMETHING--it's accomplishing the exact opposite of what you want.
im not binging because i dont like the result im binging when i hit healthy bmi
OK, so only when you get to a healthy weight, you binge? Is that what you are saying?
yes
OK.
WHY?
Do you feel like you did the work to get thin so you deserve to eat more?
What thoughts are going on in your head AS you binge?
i honestly have no idea the past 2 times have coincided with going out to a all you can eat buffet and the local food festival + home stresses so that probably didn't help i have a buffet lunch next weekend that i go to every year and every year i start with the best intentions of ill only have a bit then it all goes to pot
You have to figure out what's going on in your head. And maybe not go to buffets/eat first at home.
eating before i went wouldn't stop me and its part of the kids club that my kids attend so i have to go its like a end of the week celebration type thing
So if eating before you go isn't going to stop you from overeating and there is no option for you to not attend, what's the plan? It seems like you're accepting that it is inevitable that you're going to overeat in some situations. It isn't inevitable. But you have to want to change the behavior, that's the first step.10 -
jasondjulian wrote: »Running_and_Coffee wrote: »You have to attend. You don't have to eat. You don't have to over-eat. Chew gum, sip a cup of coffee. You have to actually WANT this and do the work. It's all in your control, not the buffet's.
As your screen name suggests, I think you'll appreciate this, but I find that a nice big cup of black coffee (good stuff preferably, ground before brewing) helps curb appetite. It is both warm and filling on my stomach. It easily constitutes breakfast for me some days- then the actual solid food for "breakfast" I eat later, say 930 or 1030am, after being up for a few hours and at work since 7am.
I drink a LOT of coffee. :-) Agree, it helps with appetite. I think it's magical.5 -
I think you are self sabotaging and you are using the magic weight as an excuse. You need to stop focusing on the number on the scale and put the effort into calculating a manageable and sustainable amount of calories. As previously said by someone, you seem to have an answer for everything and a negative response to any advice given. Work it out for yourself and work at it!! Either stop over eating or don't IT IS UP TO YOU...no one else can do it for you.8
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Running_and_Coffee wrote: »jasondjulian wrote: »Running_and_Coffee wrote: »You have to attend. You don't have to eat. You don't have to over-eat. Chew gum, sip a cup of coffee. You have to actually WANT this and do the work. It's all in your control, not the buffet's.
As your screen name suggests, I think you'll appreciate this, but I find that a nice big cup of black coffee (good stuff preferably, ground before brewing) helps curb appetite. It is both warm and filling on my stomach. It easily constitutes breakfast for me some days- then the actual solid food for "breakfast" I eat later, say 930 or 1030am, after being up for a few hours and at work since 7am.
I drink a LOT of coffee. :-) Agree, it helps with appetite. I think it's magical.
i used to drink alot of coffee now i dont drink any since i was getting headaches when i wasn't having coffee
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OP, a couple of things, though I doubt this is what you want to hear:
- You keep saying that you are not under-eating and you are fine with losing weight at the rate you are, but the fact that you are binging as soon as you reach goal weight suggests otherwise. Considering what you are currently doing has failed several times, maybe you should try losing slower like pretty much everyone has suggested and see if it helps.
- The 1% of your weight is an upper limit, the maximum considered safe. That doesn't mean it's optimal or even a good idea. Just that it won't wreck you. That is also why everyone is suggesting you slow down. Most of us found lasting success losing slower (much slower) than 1%.
- You keep saying your brain makes the decision. Guess what? YOU are your brain. Make the decision to change. We all have habits or fears or gut reactions. They can be hard to break, but you do have the power to break them. You have to stop thinking you are helpless and start deciding to change.
Many of us are talking from experience. We've been there. You seem to not want to change anything. If you want different results, you might have to choose a different path from the way you've done it before.17 -
I've only skimmed this thread but a couple of things stand out to me as a fellow binge eater.
1. It might be worth seeking out some help to get to the bottom of these feelings. Overeating every time you hit a particular number on the scale screams "emotional trigger" to me. There's a reason you're doing that and it likely won't stop until you figure out the why of it all.
2. When I eat too low on one day, even when I'm not hungry, it often triggers a binge the next day when my body tries to make up for it. I eat to reach my minimum calories every day, even when I'm not hungry, in order to stave off those extra hungry days. It might be worth looking into.
3. Things like special occasions and buffet trips are hard. No matter how I prepare for them or how I plan or how much I talk to myself beforehand, I almost always end up overeating at them. But overeating doesn't have to become a binge. I needed professional help to make the mindset change, but learning to do the little things like interrupting negative thoughts, coming to terms with the choices you make when you overeat, seeing eating as a choice rather than something that has power over you, those are all worthwhile things that take a lot of time to build up but make it easier once you get there.14 -
Well I've done it again finished the day almost 3500 calories over my 1450 goal boredom, emotional lonely 10 year relationship on the rocks daughter diagnosed with ADHD and autism partner lost his job. This is me 28 years old 5ft 8 178lbs maybe posting a pic (which I've never been able to do from my phone before, new update?) Will give me the kick up the *kitten* I need I lost 3 stone before I started using mfp so surely it should be easy now I have something counting the calories for me2
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Running_and_Coffee wrote: »Running_and_Coffee wrote: »I think you should take a step back and realize that your weight isn't a definition of your worth as a human being and that everyone who loves you and supports you will feel the same way whether you're skinnier or heavier at Christmas dinner. I think you need to take the emotion out of this because it's making you panic and self-sabotage.
Then, once you've realized that losing weight is more about you taking control of your health and your life and accomplishing a goal, THEN come up with a rational plan that fits your taste buds and lifestyle and needs. Something where you're not going to walk around feeling annoyed or deprived or like you're "being good" or anything else that's an emotional/judgmental/self-critical approach to weight loss. The calorie count per day is probably going to be a lot higher than 1200--whatever you need to be at a 1 lb a week loss.
Then give that a shot and weigh in once or twice a week. Be aware that if you've gained weight, that might just be a fluctuation, but also be honest with yourself about what you've actually been eating. And if you gained weight because you overate, that's fine. Normal. What people do. Just commit to focusing more.
I guess what I'm trying to say is--don't panic, be mad at yourself, overdo it...none of these behaviors will help you lose weight. (I know, I tried myself! ;-P)
calorie goal puts me at 1450 to lose 1lb per week i dont feel annoyed or deprived just want to not binge when i hit 11 stone 11 this time last year i was 11.4 i think having my fitbit is hindering my progress so ive come up with 2 options A disconnect my fitbit then when i workout/walk etc look at what fitbit says i burned and log half into mfp. Or B set myself at maintenance and just use exercise to create my deficit
OK, so eat 1450 a day and do the work you need to do to figure out why you're binging when you weigh in and don't like the result. Whatever it is--if it's not annoyance or deprivation, it's SOMETHING--it's accomplishing the exact opposite of what you want.
im not binging because i dont like the result im binging when i hit healthy bmi
Are you binging (which looking at those calorie totals posted above I'm not even sure any of this constitutes a binge - more like 'I over did it') because you hit a healthy BMI? Or because you went to a buffet/special event?
You've got all sorts of reasons that you think you are sabotaging yourself or that others are sabotaging you - other than the one most likely cause that you've been told time and again on these threads. YOU ARE BEING TOO RESTRICTIVE OVERALL SO IT CREATES A REPETITIVE CYCLE OF RESTRICT/BINGE/RESTRICT/BINGE
You continue to look for every excuse to justify your low calorie intake relative to your activity level and borderline too aggressive weight loss goal. Is 1% of your body weight a safe weight loss goal? Potentially, PHYSICALLY. Is it APPROPRIATE OR ADVISABLE given your mental anxiety and anguish and disordered thoughts about your weight and food intake - LIKELY NOT.12 -
WinoGelato wrote: »Running_and_Coffee wrote: »Running_and_Coffee wrote: »I think you should take a step back and realize that your weight isn't a definition of your worth as a human being and that everyone who loves you and supports you will feel the same way whether you're skinnier or heavier at Christmas dinner. I think you need to take the emotion out of this because it's making you panic and self-sabotage.
Then, once you've realized that losing weight is more about you taking control of your health and your life and accomplishing a goal, THEN come up with a rational plan that fits your taste buds and lifestyle and needs. Something where you're not going to walk around feeling annoyed or deprived or like you're "being good" or anything else that's an emotional/judgmental/self-critical approach to weight loss. The calorie count per day is probably going to be a lot higher than 1200--whatever you need to be at a 1 lb a week loss.
Then give that a shot and weigh in once or twice a week. Be aware that if you've gained weight, that might just be a fluctuation, but also be honest with yourself about what you've actually been eating. And if you gained weight because you overate, that's fine. Normal. What people do. Just commit to focusing more.
I guess what I'm trying to say is--don't panic, be mad at yourself, overdo it...none of these behaviors will help you lose weight. (I know, I tried myself! ;-P)
calorie goal puts me at 1450 to lose 1lb per week i dont feel annoyed or deprived just want to not binge when i hit 11 stone 11 this time last year i was 11.4 i think having my fitbit is hindering my progress so ive come up with 2 options A disconnect my fitbit then when i workout/walk etc look at what fitbit says i burned and log half into mfp. Or B set myself at maintenance and just use exercise to create my deficit
OK, so eat 1450 a day and do the work you need to do to figure out why you're binging when you weigh in and don't like the result. Whatever it is--if it's not annoyance or deprivation, it's SOMETHING--it's accomplishing the exact opposite of what you want.
im not binging because i dont like the result im binging when i hit healthy bmi
Are you binging (which looking at those calorie totals posted above I'm not even sure any of this constitutes a binge - more like 'I over did it') because you hit a healthy BMI? Or because you went to a buffet/special event?
You've got all sorts of reasons that you think you are sabotaging yourself or that others are sabotaging you - other than the one most likely cause that you've been told time and again on these threads. YOU ARE BEING TOO RESTRICTIVE OVERALL SO IT CREATES A REPETITIVE CYCLE OF RESTRICT/BINGE/RESTRICT/BINGE
You continue to look for every excuse to justify your low calorie intake relative to your activity level and borderline too aggressive weight loss goal. Is 1% of your body weight a safe weight loss goal? Potentially, PHYSICALLY. Is it APPROPRIATE OR ADVISABLE given your mental anxiety and anguish and disordered thoughts about your weight and food intake - LIKELY NOT.
Why would you say it's not a binge? Eating to the point I feel so full I feel sick definitely a binge in my eyes the first time I went over my calories was because we went to a all you can eat buffet which lead to 3 days of my thinking *kitten* it and ate what I wanted this time I think it's has alot to do with stress and emotional eating as I have ALOT going on ATM no excuse I know but still. My diary is open if you want to take a look I didn't log on Monday purely because I had a major down *kitten* it day and ate *kitten* loads I was even eating while I was cooking food to eat -_-0 -
OP I think you need to see a professional. And I don't say that to be snarky, but this sounds like very disordered eating and thinking and with some professional guidance maybe you'll be able to get to the bottom of why you're doing what you're doing. You also sound like you have a lot on your plate. Maybe take a break from dieting since it's just causing you more stress anyway.11
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this changed my thinking https://quizlet.com/183879978/mindful-eating-flash-cards/1
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Might be worth tracking your cycle. I get a massive hunger at ovulation, it used to trigger a binge and then I realised what it was and now I just let myself eat more.
Totally agree with idea of stepping off scale and trying another way of tracking progress if it’s so emotive for you. Selfies or measuring or tryinh on clothes might be more gentle2
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