What do I do?

No need to apologize for the post. Can you clarify the question or concern however?

In the meantime, hope you get better soon

You really should rest while you heal. You don't want to risk a much more serious injury that requires you to recover for weeks instead of a few days. I promise you're not going to gain 10 pounds if you don't work out for a few days. And you might find that you don't engage in "messed up" eating if your body isn't demanding the fuel for workouts...?

That said, if you MUST exercise, you should skip the HIIT and stick to walking until your back heals. For weights, it would be a good idea to stick to machines if you have access to a gym. An injured back means your form might not be great with free weights, and we tend to do really stupid, back-aggravating things when picking up dumbbells or plates that we don't even realize we're doing (bending over to lift instead of squatting down, picking up something heavy and twisting with it, etc). And if something even remotely causes pain, don't do it. Back injuries are not to be messed around with.

Part of long term weight management is figuring out how to calibrate your calorie intake to your activity level. We'll all likely have times when we're injured, feeling unwell, or are very busy and might not be able to be as active as we usually are. In order to keep on track, we have to figure out how to adjust our food intake accordingly.

So instead of freaking out, I'd approach this period as a time to figure out some new strategies.

If you're sick of salads, what are some other things that you can eat within your calorie goals? If you're hungry, what are things that you can do that don't involve eating high calorie foods in larger quantities than you planned?

If your weight control requires exercising even when you're injured or ill, that's not a good long term strategy, IMO.

There are so many ways to eat healthy outside of salads! You just have to get the portions right. Here's what I ate the past two weeks:

-Chipotle chicken, Mexican rice, and sauteed zucchini, corn, and peppers
-Baked parmesan herb salmon, green beans, and bread
-Ginger beef, mushroom, and kale stir fry with noodles
-Bean and kale enchiladas (with a ton of feta)
-Pork chops with onion and peppers over brown rice
-Orange-ginger shrimp, broccoli, snap peas, and carrots over white rice
-Thin crust pizza
-Leftover honey ham and potato salad from a party
-Portobello mushroom bolognese over pappardelle noodles
-Grilled chicken, asparagus, tomato, and feta salad w/ balsamic vinaigrette and bread
-Tequila lime shrimp, Mexican-spiced veggie kebabs, and rice
-Chipotle pork tenderloin, spinach salad, and bread
-Tuna nicoise salad

I eat 1300-1400 calories a day. My protein bar breakfast is ~200 calories, and each lunch/dinner meal is 450-600 calories. If I have some extra calories at the end, I have some chocolate or wine.

Basically, if you're really bored with your food, eat different food! Get creative! Cut down on how much oil you cook with, bulk up your meals with more veg, make some substitutions for lower-cal ingredients where you have to, but eat food you really enjoy. I clearly eat salad, but I wouldn't want 90% of my meals to be salads. I'd be burned out too.

ETA:

Frompumpkin2cinderella wrote: »

I'm Indian and my cuisine, even though simple is carby. So I love to eat white rice with some vegetable curry and when I enter it here the carbs go through the roof and it really freaks me out. I literally panic even though everything I'm eating is home cooked like lentils and veggies. I try to stay away from rice and bread and I succeed mostly but I have a terrible fear of passing out if I eat less.

Carbs are FINE!!! They're fuel for your workouts. Eat them, log them, and stay in your calorie goal. You want to be hitting a protein minimum to help preserve muscle, and you need some fats to keep your body functioning properly, but if you fill in the rest of the calories with carbs, there's nothing wrong with that.