The scale, sugar, flour, wheat oh my
150poundsofme
Posts: 523 Member
Hi, I have recently lost approx. 70 lbs. I am a compulsive overeater trying to recover from yo-yo all or nothing dieting. I have approx 50 lbs. more to lose. Today I gained 1 lb. from yesterday. I do not really know why the 1 lb. gain. I know the scale throws me for a loop, always has for a hundred years. I need to have my hubby hide it from me again (which I don't like to do) but it seems to be a neccessity because otherwise, like today, I went in for a binge. It started with cleaning my pktbk this a.m. and seeing 2 mini chocolates. Someone gave them to me yesterday, didn't even think about it. When I saw it this a.m. I ate them immediately. Just those 2 tiny candies and then had me eating tons of toast and butter and then a crazy binge the whole rest of day and night. Now sometimes I can handle a sweet, no problem, but I think if I plan it, then I am ok. So what is my question for you all? I don't know. Just really went back today to my old habits. I can't seem to have anything in the house that is a possible trigger which is tons of foods. So since I can control myself most times, but then when I am bummed over the scale or maybe emotional problem, maybe I should just not eat anything with sugar, wheat or flour? I do like the idea that I can eat "normal" like other people. But going over the rails like I did today was really making me sad and full. And my snacks, I know I shouldn't have snacks, even though they are healthy ones like a fruit with almonds or carrots and hummus. But lately I have been eating clementines 2 or 3 in a row - like is that being compulsive? probably. So if I don't allow myself any snacks and just stick to 3 meals a day... Sometimes or most times I eat an afternoon snack, not because I am hungry, just out of habit, and just because I came home. I know I am rambling on and on. Any thoughts whatsover is appreciated. Thank you!
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Replies
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First: Unless you ate 3500 calories over your maintenance, you didn't gain a pound of fat. Most of that is probably water weight. Pretty normal after overeating.
Second: I find that forbidding myself certain foods makes me crave them more. There are certain specific items I don't eat anymore in practice, but I don't tell myself I can't have them. I tell myself I'm only going to buy the amount I mean to consume (or share the rest/freeze the rest/etc). And these are items like apple turnovers or Boston cream donuts, not whole ingredient groups like sugar, wheat, or flour.
Third: There is NOTHING wrong with snacks if you can fit them into your day. Clementines are, what? 35-40 calories each? What's compulsive about having 70-120 calories if you've got room for them and you like them? They're delicious and probably one of the lower calorie options if you want something sweet.
I have found that upping my exercise curbs my appetite, so long as I eat back those calories. In other words (using hypothetical figures), if I don't exercise, I'm on 1360 calories to lose 1/2lb per week. Say I exercise and burn 200 calories. So now, I can have 1560. I eat back 100 and keep the rest as a cushion against logging errors. On that 1460 with exercise, I am less hungry than on 1360 without it.
But also, recognizing that I want to snack, I want to eat food I like, and planning for it, recognizing that a treat isn't a cheat, but a choice, makes it easier for me to stay on plan. Kind of eliminates the whole guilt/emotional eating bit.10 -
Weight loss isn't linear. Fluctuations are completely normal1
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It's concerning that a normal scale fluctuation affected you that much. If you don't understand that things like disturbed sleep, more salt, a higher than usual day of activity, or a higher than usual intake of carbs can cause swings in water weight that are only temporary without feeling like it's going to trigger bad behavior you in? Step away from the scale.
I fell into a bad cycle of binge/restrict behavior myself and the scale played a big part in it. I had to step away from the scale and focus on different goals. Logging. Consistently meeting my calorie and exercise goals. Learning once again to trust the process.
This took a lot of time, but now I'm okay with the scale and fluctuations again.
Your snacking is okay as long as it fits within your calorie limits.6 -
Binging like many things can have different meanings for different people. My version of it only happens when I have been too strict with myself and so I can't offer any advice if there is an emotional component.
I do know what it is like to have a bad relationship with the bathroom scale though and have it trigger bad decisions. My own pattern in the past was that it made me more and more strict until I rebelled (binge for a day or more) and then that was it for that weight loss attempt. I know the expression rage quit very well.
I suggest you start by reading this:
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
Understanding the mechanics of the situation, which I learned here at MFP while reading various threads, was my first step to my eventual improved scale relationship.
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I think you're being really hard on yourself. You have lost 70 pounds! That's amazing! This is one day - you are still on track. Maybe it would help to add something to your routine to identify and reduce stress? Like yoga or mindful meditation? I've found it helpful to recognize when I'm getting anxious and what I'm anxious about. Slowing my breathing so my thoughts don't race help me stop punishing myself and helps me feel more in control and aware and regain some peace of mind. There are some free/inexpensive apps you can use to guide you through if you want to try it. As someone commented elsewhere on this site a while ago, treat yourself as your own best friend and be kind to yourself.1
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Congratulations on the 70 pound loss! With only 50 pounds left to go, have you changed your weekly weight loss goal to a pound a week? You no longer have the weight to support a higher deficit. You may be undereating now, which can definitely lead to overeating.
Also, where are you in your menstrual cycle (assuming you have one)? Many women find it helpful to eat at maintenance for a few days premenstrually. I am also a little hungrier when I ovulate, and try to exercise more those days.
Oh, if you exercise, what percentage of the calories that you earn from exercise are you eating back?1 -
Thank you esterdragon, TavistockToad, GottaBurnEm, NovusDies and GettingOld68!!!! I do appreciate your taking time to help me get my head back in the game. All your words of wisdom is right on. I will keep on rereading all your smart responses. Thank you!4
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Just read the site you posted about the scale plus other clicks to read other info. Very cool, thank you. Actual weight plus weight anomalies = scale weight0
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