finding balance

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cake-to-cupcake

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Hi,
I was overweight all my life and it's time to change it! I'm dealing with binging and I can't find balance - I always eat to much or not enough. But I'm ready to overcome my bad habits and lose that damn weight this time! I'm always waiting for advice. So if you have some, please don't hesitate and write.
By the way, I'm 5'2 and 163 lbs. My goal weight is 120 my plan is simple - to lose weight by making healthy choices, not overeating, but also not starving myself and by exercising from time to time. Also I'm planning to write everything what I eat in a day in this forum.
I'm not in a rush to lose weight and for me it's more important that this weight loss would be for a life because I'm tired of yo-yo dieting!
 
Welcome to the forum cupcake :)
Taking it slowly is the go. There is so much information out there on healthy eating plans, but there are simple things you can do. Drink water, rather than soda or juice, get more sleep, eat more fibre, eat mindfully, move more.....Making healthy choices most of the time will do it. Don't feel that you are depriving yourself, but think that you are nourishing your body & looking after yourself.
I hope you like it here. There are some lovely, supportive people.
 
Hi Cupcake and welcome to the diaries :) The main thing about binging is learning what (singular or plural) causes it so you can defuse the bombs instead of trying to cover up each explosion. I really like your plan and I look forward to watching your progress.
LaMa.
 
Thank you! I'm so glad to read these supportive comments:)

Today I woke up and had zero motivation to exercise:(
Breakfast: oatmeal with 1 tsp coconut oil, banana and shredded coconut on top
Snack: about 6 slices of pamelo fruit
Lunch: chicken breast, mashed pumpkin and potatoes with a splash of milk and salad (tomatoes, cucumber, greens, 1 tsp olive oil)
Snack: raw dates and almonds bar (120cal)
Dinner: salad (cucumber, greens, 0.5 avocado, tomatoes)
 
LaMaria said:
Hi Cupcake and welcome to the diaries :) The main thing about binging is learning what (singular or plural) causes it so you can defuse the bombs instead of trying to cover up each explosion. I really like your plan and I look forward to watching your progress.
LaMa.
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I'm definitely an emotional eater. So that's one of the reasons why I binge. When I want to binge I try to think about the reasons why I feel this way. And always if I feel sad or even happy I want to overeat:(
 
Your food sounds delicious but there´s not a lot of protein involved (other than at lunch). I´m going to guess the calories are pretty low as well. Do you feel satisfied after meals? For me those meals would work for two or three days while my motivation is at its peak but then I´d crash headfirst into the first calorie-dense food that comes my way.
cake-to-cupcake said:
When I want to binge I try to think about the reasons why I feel this way. And always if I feel sad or even happy I want to overeat
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Can you think of things you could do to deal with those feelings other than eating? Calling a friend, writing in your diary (this one or a paper one if that makes it feel safer), drawing/painting, going for a walk to give your brain a chance to stop running in circles? I find it very hard to derail an upcoming binge when it´s already very close but it´s more doable when I pay attention to my mood and start changing things/releasing pressure when I´m starting to feel the first warning signs.
(Full disclosure: I´ve been going to therapy for the past year and have been much more on top of things these last couple of months. What works for me may not be great for you.)
 
LaMa beat me to it :) There is not much protein in there. I have to have protein to fill me up. An egg added to your salad &/or some walnuts would help. Some almond meal to your oatmeal perhaps.
I think most of us are emotional eaters. I too had therapy to deal with self-esteem issues, which also helped with my eating problems. Typing in my diary or getting outside work for me usually. It takes a while to break old habits & Rome wasn't built in a day. I have received lots of support in the forum & it helps to know that others go through the same thing.
 
LaMaria said:
Your food sounds delicious but there´s not a lot of protein involved (other than at lunch). I´m going to guess the calories are pretty low as well. Do you feel satisfied after meals?

Can you think of things you could do to deal with those feelings other than eating? Calling a friend, writing in your diary (this one or a paper one if that makes it feel safer), drawing/painting, going for a walk to give your brain a chance to stop running in circles?
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Yesterday I felt quite satisfied after breakfast and lunch but probably I should have eaten more for dinner. And I think I should eat more protein because it fills me up better.
Sometimes I write a paper diary when I want to binge. I know that the best way to avoid it for me is being around other people but I can't always be with them.

Today:
Breakfast: boiled egg with slice of whole wheat bread, greens, tomatoes and 2 tbs of hemp seeds
Snack: orange, half of an apple
Lunch: a lot of red lentlis, pumpkin with 1 tsp of olive oil, tomatoes
Dinner: cup of cooked buckwheat with greens and 1 tsp of olive oil
 
cate said:
LaMa beat me to it :) There is not much protein in there. I have to have protein to fill me up. An egg added to your salad &/or some walnuts would help. Some almond meal to your oatmeal perhaps.
I think most of us are emotional eaters. I too had therapy to deal with self-esteem issues, which also helped with my eating problems. Typing in my diary or getting outside work for me usually. It takes a while to break old habits & Rome wasn't built in a day.
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Thank you for ideas! It's very helpful because it's hard for me to come up with other sources of protein than meat, eggs, lentils or beans. I've never tought that almonds can be a source of protein!
And yes, Rome wasn't built in one day, indeed. I'll try to deal with my problems slowly but steadily
 
Almonds, pumpkin, sunflower, chia & sesame seeds, pistachios, walnuts, hazelnuts, pecans, peanuts, Brazil nuts & macadamia nuts all have a decent amount of protein. Having some raw & unsalted almonds with you in a ziplock bag can help stave off temptation when you're out & hungry.
 
Today:
Breakfast: oatmeal with 2 tbs of almond meal
Lunch: roasted chickpeas with 4 tbs of nutritional yeast, 1 carrot and pumpkin
Snack: raw apple and almonds bar (200cal); 6 slices of pamelo fruit
Dinner: quite a lot of cottage cheese (about 350g); coffee with splash of milk; 4 tbs of honey

I feel I ate too much for dinner. I think I need to eat more in the first part of a day because I'm hungry in the evening if I don't eat enough during the day. And I have to start exercising!! Today was just 30 minutes of dancing..:(
 
At a guess your cottage cheese would have had just under 350 kcal and the honey just under 200. Which is not a large amount for a main meal (especially since the other meals look lighter) but I agree it could be a bit more balanced. 30 minutes of dedicated dancing are good exercise!
 
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