Why did I binge?

ranchsalesman · January 2019

Its been two weeks since I first started my weight loss journey. I was at 315 pounds and the first week I did a 2000 calorie diet. I saw results with my workout and diet, and then I went down to 1500 calories so I can get out the 300 pounds as soon as possible.

Just now my head was killing me and I dont know if i was lacking water because I barely had any water all day, but I went straight to the kitchen and had 4 pieces of pizza... pretty sure that had me at 2700 calories for today. Im on a low carb diet, mainly fruits and vegetables on the weekdays, and on saturday and sunday is when I let my self have foods like pasta and bread but still staying in my calories.

ranchsalesman · January 2019

This is how today was looking before the binge of course

kshama2001 · January 2019

I think you've learned the important lesson that it is better to lose weight slower than to have an aggressive calorie deficit that leads to uncontrolled eating.

However, what are your maintenance calories? It's not likely that you did much damage at all. Go back to 2,000 calorie days and be kind to yourself.

jennifer_417 · January 2019

It takes time and work to change long-term habits. Slips are all but inevitable, but as long as you keep moving forward, you will succeed.

lin_be · January 2019

It’s just one day out of many days. Make sure most days are better than today. I also agree that being too aggressive with the calorie deficit can lead to this yo-yoing. Set MFP to lose 2lbs a week and get as close to that number as possible eat day. You can totally do this!

triciale555 · January 2019

Two weeks is a small amount of time. This is your learning curve. It will take time to learn how to avoid these times, and honestly, most of us have the same lapses. Just don’t let it deter you tomorrow, that’s what matters most

Teabythesea_ · January 2019

It happens, unfortunately. On the up side of things, now you have learned what may not work for you. There seem to be an array of factors at play here, over restricting your calories, restricting carbs, and only allowing yourself to enjoy the foods you want on certain days. Your binge could be a result of all or one of these things, only you can figure that out. However, I will say that a moderate deficit resulting in no more than 2 lbs lost a week is most appropriate and macro configuration does not matter unless you have a medical reason. You can enjoy foods you want and do not need to designate a particular day for them, so long as they fit in your calorie goal. I've always found increased sustainability in my habits if I "allow" myself to eat what I want, when I want, just with smaller portions if necessary.

nutmegoreo · January 2019

You cut your calories, despite having success at a higher calorie intake, your protein and fat both look a bit low. In my experience, when I'm getting enough protein and fat and calories, I'm less hungry. Go back to a reasonable deficit. Play with your protein and fat intake to see if those will help you with feeling full. Have a bit more patience with the process, and more importantly have a bit more patience with yourself. There are going to be difficult days, make notes on how you are feeling those days and see if there is any common conditions when it happens.

nowine4me · January 2019

nutmegoreo wrote: »

You cut your calories, despite having success at a higher calorie intake, your protein and fat both look a bit low. In my experience, when I'm getting enough protein and fat and calories, I'm less hungry. Go back to a reasonable deficit. Play with your protein and fat intake to see if those will help you with feeling full. Have a bit more patience with the process, and more importantly have a bit more patience with yourself. There are going to be difficult days, make notes on how you are feeling those days and see if there is any common conditions when it happens.

Exactly this. Patience and consistency are your friends.

Fflpnari · January 2019

keeping at 1500 calories might lead to another binge. Do you have any activity tracker?
I tend to binge when I cut my calories too low. I found I can eat 2400 a day and still lose a pound a week

kabrina30 · January 2019

That's just not enough calories. Assuming you're female, average height, at your weight your maintenance is around 2200 calories, and that's if you're totally sedentary.

Eat the number of calories that the app gives you for losing two pounds a week. With water weight you'll lose more than that some weeks.

I know it sucks to go slow but it's much better to lose slowly and consistently over a longer period of time then it is to lose quickly for a few weeks and then start gaining again because you've given up. This isn't a race. You will only lose weight if you're consistent and if you're undereating you're going to binge and then you're going to stop. Don't do that. Eat. It seems counter intuitive but it's what works. My highest weight was nearly 300 pounds and now I'm in the 170s. It's taken well over a year and the last fourty pounds I want to lose will probably take another year. But where would I be now if I'd just stopped because it wasn't fast enough?

And as far as today's binge ... You didn't go that far over your maintenance so it won't make much of a difference at all in your lose this week.

You got this. Don't try to make it too hard!

neugebauer52 · January 2019

I had to find out for myself what sort of food becomes "trigger food". In my case - bread. Just couldn't stop eating, once I started. 1 loaf - no problem, 2 loafs were better. And everything and anything else which I could fit on it and in it. Nowadays I am very careful with having bread in the house - and yes, I can smell a bakery from 200 meters away. I keep my carbs under 30 % on average with 35 % each for fats and protein. Nearly 300 days gone and I am happy with my meal plan very long term.

Why did I binge?

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