Advise please

K

kt052204

New member
I am trying to change my lifestyle to just include healthy foods. I do not buy any junk at the store so that way it is not even in my house. I do so good during the week. I have breakfast (120 cal), mid morning snack (100 cal), lunch (200-300 cal), mid afternoon snack (100 cal) and dinner (not sure on exact cal but I don't eat large portions), once in a while I will eat a evening snack (some thing low fat or fat free). The weekends on the other hand is a different story. I have a great routine for the week days but nothing for the weekends. I don't really eat a lot of junk, but I do go over board on the stuff I do have in my cupboards. I pretty much binge on healthy foods, but I know that even too much of a good thing is still bad for you. I also have been doing cardio and sculpting exercises about 3-4 times a week. This is my week 3 of new life and I have only lost 2 lbs! So frustrating! I know it is my weekends that is screwing everything up.

Has anyone ever had this particular problem? If so, please provide me with some much needed advise!

Also, I know the ticker below says I have lost 5lbs, but that is from starting out last year or so. So I was only down 3 lbs from a year ago and know have started up my life style change AGAIN and that has been 3 weeks.... sorry if that is confusing.

Thanks!
 
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One thing I can suggest is to get yourself out of the house as much as you can on the weekends. The number one way to decrease snacking is by keeping yourself busy. If you are out and doing something, you won't have time to eat. Go to the gym, go for a run, go out cycling, even just go out to a movie with friends (don't get the popcorn, though!). As you get used to being without all that food during the day, your body will stop asking for it and it should gradually become easier. Also, don't be afraid to eat larger portions especially for breakfast. Not sure if you are a guy or a girl, but as a girl you should get around 1800 calories a day, and as a guy that number should be up around 2000. This is a healthy amount. Don't go overboard by starving yourself with a mere 800-1000 calories a day. You should eat at least 300-400 calories for breakfast alone, especially if you are planning on working out that day.
 
Hello fellow Pennsylvanian. :)

It would help if you provided us with your stats: age, height, weight.

Secondly, binge eating can be caused by a wide variety of factors all stemming from either psychological or physiological factors. Usually a combo.

That said, I'd focus on the simple stuff first. For instance, your calorie intake looks far too low during the weekdays. This could set yourself up for failure on the weekends b/c you're so damn hungry.

If you correct this 'problem' and still find yourself binging, I'd start to ask yourself questions like:

- Why am I turning to food and eating mindlessly?

- How do I feel when I binge... before and after?

- What am I usually doing when I binge?

Answering these types of questions can shed a lot of light on some of the underlying issues.

Another thought in the meantime would be to load up on low calorie, high nutrient density foods so when you do mindlessly eat or you are hungry, it's not very calorically taxing. Things like cold veggies can really help in this regard.
 
Sorry about that...
I am a female, 26yrs old

Current Weight: 222 (oh god, I can't believed I tyed that!)
Height: 5'10"
Weight Goal: 150
 
That simply reconfirms what I said above... if what you typed is accurate... you're not eating enough during the weekdays which most likely leaves you starving for the weekends.

can really help

plus a good scale
 
I would definitely try and keep yourself more busy on the weekends- that's a really hard time for me too. I have found myself over-eating on diet foods as well so when I can (depending on what the diet food is), I have the portions pre-measured so I don't take more then the recommended portion.
 
Luckyducky,
That is good advice, except when I binge, I will could eat a lot of little portions. So a portion of a low fat snack is great, but not when you eat 5 or 6 of them!

Thank you everyone for the great advise! I think that I just need to stay busy like everyone says! I know I binge more when I am just sitting around watching TV.
 
kt052204 said:
Luckyducky,
That is good advice, except when I binge, I will could eat a lot of little portions. So a portion of a low fat snack is great, but not when you eat 5 or 6 of them!

Thank you everyone for the great advise! I think that I just need to stay busy like everyone says! I know I binge more when I am just sitting around watching TV.
Click to expand...

I know how you feel- I will pull out a pre-portioned snack so I don't even have the box around so I'm not pulling out 5 or 6. As great as knowing and portioning out what you can eat is, it all eventually still comes down to our own self control and learning how to harness it.

I'm an avid movie watcher, and so I constantly find myself in front of the television. I decided to buy an exercise ball, and I use that while I'm watching tv- I do push ups off it, sit ups, wall sits...etc. There are so many different things you can do to change it up. It's not only giving me some exercise during that time, but it keeps my hands busy so I'm not just sitting on the couch eating.
 
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