I do this all the time. for 2 weeks i was doing soooo good, i ate healthy and a good amount of calories daily, then a week later my eating just got out of control again. i ate one bad thing and began to just crave everything else aroujnd me, i found myself binge eating, and when i mess up on my eating, im never even motivated to exercise anymore. as of today, im going to try to start again. i feel like its impossible thoug it really suck because food is all i think about

I have been on this amazing fitness journey for 19 months now and I thought about the points made in this article.   I do try to eat only when I'm hungry, but since I'm eating 6 times a day I'm usually satisfied.  Regarding feeling of guilt for not having certainly foods I do allow a few indulgences on the weekends so those are planned in and I enjoy them and don't have any feelings of guilt any more.   Before my journey eating sweets 2-3 times per day was one of my big issues.  While on the journey I discovered Shakeology which I have daily as a chocolate smoothie.  This has allowed me to have a daily treat, but now in the form of something that is super nutritious instead of something that was going to make me crave more bad stuff throughout the day.

Along with exercise, it really is about controlling your eating instead of letting your eating control you.

thank you. i will definatley try this.

I did this last night.  I sat on the sofa grading papers and decided that I wanted chocolate, but in the absence of chocolate, I opened a bag of chips...they were baked lays, but nonetheless, I sat and ate.  While I was eating, all I kept thinking was that I shouldn't be eating this, but it didn't stop me.  Now this morning, I feel bloated and miserable.   I have been working out so hard and watching what I eat and now I feel so deflated!

Also, since I am such a choco-holic, I was wondering if you could post the choc. shake recipe with the nutrition info?  I have been really good about avoiding it, but would love to have a healthy option. 

Thanks

Calorie count this is amazing!

You seem to know me way to well because whenever I having a dieting problem that is taking over my everyday life you appear with an article, ready to guide me. Call it coincidence, but this happens too often.

I've been in a funk the last two weeks due to this same issue. I can't seem to stick with my diet. I'll do beautifully one day and screw up the next - and then the cycle repeats. Thank you for this article! These are great tips that I will definitely implement.

I love chocolate!!!! Having something that isn't "bad" like a shake would be awesome. Could you please share the recipe.......

 

 

Shakeology isn't necessarily a "recipe," it is a powder sold by Beachbody that you mix with water, juice, and/or fruit. But in any event, here is the nutrition info: http://myshakeology.com/uploads/fckeditor/mdbody/File/downlo ads/ShakeologyCocoa.pdf

It is about $120 for a month's supply, which sounds steep, but do your research on it. You get nutrients out of it that you wouldn't otherwise get from your diet. I drink one every morning and it helps set my blood sugar on track for the day so I don't have spikes early in the morning. I notice a difference in the way I feel if I don't drink one every day. 

Wow..I answered "Yes" to every one of those questions.  You described me to a tee.

  I know I should only eat when I'm hungry, but I just can't seem to control myself.  Then I overeat, and feel miserable and guilty and bloated afterwards.  Each time I tell myself that I won't do it again, but then I do.  Its just a continuing cycle that I just can't seem to break.  I will try the above suggestions. Thanks for the article. I'm glad I'm not alone.

 

I think that my commitment is still strong, yet it is easy to fall back on old ways and kid myself that I'm not doing my weight loss harm.  At 30 pounds down in a year (20 of them in the last 6 months) I'm finding that certain things that I did avoid, but then allowed myself in modest portions, are becoming my downfall.  Cheese and crackers over New Year turned into 3-4 days of eating the leftovers.  Cheese and crackers pack enormous calories in dense little bits of food.  Do you forgo a meal to have cheese and crackers, or to you just overeat by eating the cheese and crackers?  Even 6 crackers with 6 cracker sized cheese slices is a lot of calories.  For the super bowl, hubby bought cheese and crackers---and that turned into days of eating it, again.  I get mad at myself for having them because they become an "in addition to" food and not an "instead of" choice.

Case and point:   I recently craved corn muffins from a diner down the road.  In lieu of a balanced dinner, I chose to have a corn muffin with whipped butter - a whopping 500 calories - and not cook a meal for the rest of the family (they made hotdogs on the grill with beans and potato salad).  The next night, I had another corn muffin instead of a balanced meal.   Calorie wise, I was doing the right thing. Nutrition wise, not so much.  Saturday I had 1/2 for breakfast before going to get the taxes done and out shopping; and I ate the other 1/2 in the car 5 hours later.  I'd have saved it for a snack that night, but I'm type 2 diabetic and my glucose was low and I needed something "right now".   I am happy to state that I'm "over" the corn muffin craving since.

My weight loss efforts have stalled and I'm maintaining, ping ponging 2 pounds up and down.  I know if I get serious again, and elminate things like the muffin and the cheese and crackers and get refocused I could make this happen again.  I hope to keep thinking this way and renew my efforts.

While I do 90% believe that "a calorie is a calorie" - in practice, I'm seeing that what I eat does matter, and it isn't just the calories that count.

Other foods that I have avoided are macaroni salad and potato salad, both home made by me (and my family wants them, believe me) but I know I cannot trust myself.  I won't stop at a serving.  Knowing it is around, I'd over eat it.  So, I guess staying away from "trigger" foods is a good thing for me as well.

This article was fantastic and described me to a tee. I think the first thing I would like to remind myself is that I have a choice. I know, in my lucid moments, that I do and that I need to stop and be mindful before I go into the chocolate box but I just can't seem to remember to do it. At least if I can stop and think about what I am about to do, the outcome might be different. And this is what gets me: I sobered up from alcohol about 12 years ago and my sponsor told me that when I wanted to have a drink, just wait 10 minutes and revisit it. Well, for once I took someone else's advice; I waited a lot of 10 minutes!!! and 12 years later I still haven't had that first drink. Another thing: it's not the 12th drink that got me drunk it was the 1st. Because once I had the first one, I couldn't stop. It's the same with chocolate for me now. If only I could be successful with this, too.

I'm thinking that it might be helpful to have some kind of a buddy system...when I want to eat chocolate phone or text someone first...or even this venue might help. Anyone else interested?

 

 

 

I have told myself I can eat anything I want, I just have to record the calories. Some things are more expensive (in terms of calories) than I want to spend.

I am finding it amazing how many calories per day I am used to eating and realizing how little food I really need.

 I have started taking smaller bites and chewing, tasting each bite more. I find myself getting as much satisfaction from the smaller amount of food as I used to from much bigger portions.

If I want chocolate, I will eat a small piece and take the time to enjoy each bite. The habit of gobbling food is what causes me to overeat.

I am trying to train myself to eat in moderation and not be so greedy for good food. I also find myself unwilling to eat anything I do not like, even if it is a food I would of eaten in the past just because it was there. The number of calories I have to spend in a day just isn't enough to afford to eat stuff I do not like when there is so much I do like.

Great article...I have been doing this cycle for the past 10 years.  I will be exercising and eating healthy for a few weeks, which is something I enjoy, so its not a burden or a chore.  However, if I feel bored or stressed I'll have pizza or nachos for instance, then feel guilty and say oh...well and eat unhealthy for a long period of time and undo all the good hard work I've done.  What I've tried to start doing is allowing myself on the weekends to eat some of those foods and not beat myself up for it.  This way during the rest of the week I don't feel that I'm depriving myself of anything, also if I fell like having a snack, I have small portions 100 calorie bag and not feel guilty.  It seems to be working, however I still have a hard time giving up my glass of wine with my meals.

ALL of the above applies to me!!!  It is soooo hard to change my eating habits after 49 years, and with a 6'3" husband that can seem to eat anything..lucky.  I'm 5 weeks in and have lost 15 lbs, journaling everything I eat and working my butt off!  I SIT in an office, which loves to celebrate every birthday with Sweet Surrender scrumptious cakes, cookies, etc..  I HATE these days every month (sometimes 3x in one week) and it's all over the office..ughh so far abstaining!!  I buy the Ghilarducci 72% Dark chocolate (individually wrapped pieces) for when I have my chocolate cravings.  I keep them in the freezer so it takes longer to eat, so only 1 little square satisfies the craving.  I always kept my journals in excel, but joined Calorie-court for the Food Analysis - LOVE this feature, which showed my daily grades are good, but now I'm taking a multivitamin to increase the shortages.  Feeling pretty good, definitely stronger, but it just seems to take ALL of my focus, and taking a very long time to get to where I want to be.  I guess if it were easy, then we would ALL be skinny, that's why I love Calorie counting!!  I can mainly stick to healthy choices, but I can "choose" to have whatever I want and fit it in!  HGC diet, B12 shots, Pre-ordered food, etc..  is not the way for me

This is a great list of tips.  I don't usually have a problem sticking to healthy eating on a daily basis when I am home and in control of my kitchen.  It's those special occaisions that seem to require extra (unhealthy) eating.  A birthday, anniversary, holiday, night out with a large group of friends ... and of course a big fat dessert is necessary!  I feel like I let the people around me down if I'm not indulging in the treats they have provided, and end up annoyed with myself for caving in to "group eating" pressure.  I find it hard to say no, or accept a portion and not finish it.

After years and years of eating for satisfaction instead of just when I am hungry, I constantly now have to ask myself that question - "Am I really hungry?"  Sometimes I find myself not asking that question and before I know it, I am eating when I am not hungry.  My mind can really make my between meal snacking appear to be ok, when it is not or when I am not really hungry.  I found I need something in my thought processes that will always lead to the right questions to be asked of myself before I act on my food eating impulses.  It has to be really something important to you so you have no choice to think about it, when that temptation to eat arises.  Previously, I had that "something important to me thought" for a year and half and lost 174 lbs on my low carb diet.  It kept me from responding to those food impulses, pretty much 100% of the time.  However, I can no longer use that thought (things change), and as a consequence I have found my old habits seeping back in about 20% of the time.  Needless to say, my weight loss has slowed quite a bit, and I still have a lot of weight to lose.  It is all about the long term satisfaction (results of not being a fat guy anymore) greatly outweighing the short term satisfaction (eating for enjoyment) for me.  If I can get that back again, I will start winning again those thought battles of to eat or not to eat.   If the long term satisfaction thoughts never enter into your mind at the appropriate time when you want to eat, at least for me, my will to not eat goes way down.  

As far as a low calorie/low carb chocolate shake, here is what I do:

2 cups of Unsweetened Vanilla almond milk (Almond breeze brand) with 2 tablespoons of Hershey's sugar free chocolate syrup.  This is only about 100 calories and 4g of carbs.  You can turn it into a shake by adding some protein mix (which I do sometimes) or add some fruit (too many carbs for me, right now) and blend it up.  It is good stuff.  Although real chocolate milk still tastes better, this can really satisfy me to the extent that I don't miss the real stuff.

I've found that I have more "bad days" related to my monthly cycle. Rather tha going on an overeat & repent cycle, I look at my numbers over the longer term. If I am still doing good on the 7 and 30 day averages, then I am making consistent, longer term changes to my diet, and just like anyone else, an occasional bad day isn't the end of the world.

This has pretty much been my issue all my life.  When I was younger and more active, it wasn't an issue, but once I hit 45 I started adding on about 5 lbs a year.  Now I'm easily 50 lbs oveweight.  If I had only addressed those 5 lbs then!!!!  Now it's definitely boredom, stress and honestly..a little laziness thrown in there.  Even thought I like to cook and am pretty good at it, by the time I get home from work, I'm tired and end up going for the "easy/quick" stuff that isn't good for me.

I don't have a shake recipe but my chocolate fix is 1/2c low fat Ricotta cheese, 1 tsp dark chocolate cocoa powder and one packet Stevia or other artificial sweetner.  Different texture but surprisingly satisfying.

As far as chocolate cravings go, I just bought a box of double-chocolate KRAVE ceral by Kellog's.  A 3/4 cup of the ceral is only 120 calories.  I've put it into single servings so I won't mindlessly eat it out of the box.  It's sweet and crunchy and satifies my "have to have chocolate" feeling.  It's a lot less expensive than the shakes discussed above.

This article was an aha moment. Seeing it as a cycle is a wake-up call. It reminds me of abusive relationships and self-sabotage and that is something to FIGHT, or work hard against. It should be easier to spot the subtle things that start the downward spiral. Great observation about the FIRST drink not the 12th. It's spotting the start of the problem and doing something about it THEN. Thx for that.

I said yes to all of the questions above.I'm in this cycle for 2 years now.I just need to lose 13lbs but i can't.it's winter and i can't go for walk everyday.i don't work and I'm home all the day so that means plenty of time to have snacks.I'm waiting for the spring then i will break this cycle.Cause i think working out brings the healthy eating with itself.

My eating habits aren't as amazingly strict as my father who is a MAJOR health fanatic, but over the past month(which is the longest I've consistently exercised) my eating habits have improved...when there isn't anything in the house. Being a teen, I don't get to decide what gets put in the house which means I have to build a resistance to junk in front of me. I was doing terrific until Valentines Week rolled around and my mom decided to bake a cake. Blegh. At school I avoided candy like the plague but when I came home I succumbed to the delicious cake and chocolate lying around. Even today I have had far too many chocolate pieces. I'm hoping next week will be better when all the sugary junk is out of the house. Until then, I'm tossing out the box of chocolates Dad bought for me(also bought 1 for my sister).

Thanks for your comments on my article. I know this pattern is familiar to many of us.

If you said "yes" to any of the questions at the beginning of the article, you may want to dig a little deeper into the source of the eat-repent-repeat cycle. If so, here is a more in depth explanation of what drives this cycle, and what else you can do:

http://amihungry.com/eatwhatyoulovech1.pdf

I did focus on food way too much and had stopped listening to my body about when it was full or, more often, still hungry.  Instead I relied on calories consumed to guide my eating. But after yrs of doing this I not longer knew when I was hungry or not and I obsessed more and more about food and felt bad even if I went over my calorie limit by a few calories even when I clearly needed them after hard physical exercise.  Then I decided to stop letting food rule my life and start doing things I love and to just eat when I wanted to, what I felt like.  So I have stopped logging calories - a bit sad.  But the good thing is that my eating hasn't really changed but my focus on food has evaporated in about a week.  It is very liberating.  I am not saying this calorie counting is bad.  I think for many it is wonderful but I do think that it makes you focus on food too much if you are prone to this and it does cause guilt if you go over your target calorie intake.  I think it is marvelous for learning how to eat properly (so many people don't) but for those who know and who still obsess about food maybe try a week away from logging and restrictive eating and listen to your body.  Chances are you won't change what you eat just how you view food.

Just my thoughts.

 

I'm printing this out!

You should also consider muscle milk light.  It comes in several flavors, and is a delicious shake.  I use 1 scoop instead of 2.  One scoop is 97 calories and provides 13 grams of protein.

Thank you for this article. For me it did help with some of the struggle I have been going through. Nice to know I'm not alone. My biggest struggle is work and not being able to eat right and then find myself eating everything I can  get my hands on. I have also found out I have an underactive thyroid and going too low on calories is giving me the feeling of hunger alot. Not making some good choices because of. Have been keeping my own journal which brings attention to what I am doing and feeling so the "Am I hungry?" really applied. The learning experience is a " good food for thought" and helps remind me there is room to improve. Thanks again, really enjoyed this one.

For all you chocolate lovers out there, this is a healthy treat to die for.

Choc olate Truffles (makes about 1 and 1/2 dozen truffles.)

2 cups raw walnuts,1 cup medjool dates (pitted), 5 tbsp organic cocoa powder

Place walnuts into a food processor fitted with an S blade and process until very finely ground and pastey. Add dates and cocoa powder and continue to process until well combined. Roll into small balls and place into a bowl of shredded coconut. Make sure each ball gets coated in coconut and place on a plate.

These truffles are so good you can serve them for dessert. I don't even like dates and I couldn't tell this wasn't chocolate.

Enjoy!

 

Original Post by: arwicki

For all you chocolate lovers out there, this is a healthy treat to die for.

Choc olate Truffles (makes about 1 and 1/2 dozen truffles.)

2 cups raw walnuts,1 cup medjool dates (pitted), 5 tbsp organic cocoa powder

Place walnuts into a food processor fitted with an S blade and process until very finely ground and pastey. Add dates and cocoa powder and continue to process until well combined. Roll into small balls and place into a bowl of shredded coconut. Make sure each ball gets coated in coconut and place on a plate.

These truffles are so good you can serve them for dessert. I don't even like dates and I couldn't tell this wasn't chocolate.

Enjoy!

 

Sounds very low carb too.  I am definitely going to try this

I'm finding it difficult to listen to my body to know what I want to eat especially when I've planned menus and bought what I need to eat for the week and then when it comes time to eat lunch I DON"T WANT WHAT I'VE bought to eat and the lettuce ends up ruining...  how do you balance planning ahead with listening to what your body wants.  Especially when you desire is not accessible... am I being too hard on myself?  Do you sometimes just need to eat what you prepared and be done with it? 

 

Original Post by: donna175

I'm finding it difficult to listen to my body to know what I want to eat especially when I've planned menus and bought what I need to eat for the week and then when it comes time to eat lunch I DON"T WANT WHAT I'VE bought to eat and the lettuce ends up ruining...  how do you balance planning ahead with listening to what your body wants.  Especially when you desire is not accessible... am I being too hard on myself?  Do you sometimes just need to eat what you prepared and be done with it? 

 

Great questions. I wrote about this last month - http://caloriecount.about.com/blog/partners/three-most-impor tant-questions-ask-before-b546886

I think the key is understanding that satiety is not just fullness, but satisfaction and enjoyment of the foods you eat.

Pre-planning is great - and yes, sometimes you just eat what you prepared and be done with it; but if you REALLY aren't hungry for that particular food, you may find that you still want to eat.

One of my workshop participants told us that she buys a week's worth of lunch-groceries and takes them to work. Then each day, she chooses what she wants to eat from all of her choices. She is both planning and leaving enough flexibility to satisfy herself.

Perhaps you can adapt her idea to something that would work for you.

Original Post by: merrin101

I did focus on food way too much and had stopped listening to my body about when it was full or, more often, still hungry.  Instead I relied on calories consumed to guide my eating. But after yrs of doing this I not longer knew when I was hungry or not and I obsessed more and more about food and felt bad even if I went over my calorie limit by a few calories even when I clearly needed them after hard physical exercise.  Then I decided to stop letting food rule my life and start doing things I love and to just eat when I wanted to, what I felt like.  So I have stopped logging calories - a bit sad.  But the good thing is that my eating hasn't really changed but my focus on food has evaporated in about a week.  It is very liberating.  I am not saying this calorie counting is bad.  I think for many it is wonderful but I do think that it makes you focus on food too much if you are prone to this and it does cause guilt if you go over your target calorie intake.  I think it is marvelous for learning how to eat properly (so many people don't) but for those who know and who still obsess about food maybe try a week away from logging and restrictive eating and listen to your body.  Chances are you won't change what you eat just how you view food.

Just my thoughts.

 

I have to agree with your advice! I think sometimes people forget that the reason to make healthy lifestyle changes is so you have the health and energy to live a vibrant, abundant life.

If you find yourself thinking about food all the time, what is the point??? I think so much of the counting is based in fear and lack of trust - understandable given that most diet messages teach us that we need rules and accountability.

Fortunately, after 20+ years of my own eat-repent-repeat cycle, I relearned how to trust my ability to eat in a way that doesn't distract me from living my life.

Thanks for sharing - I love what you said: "Chances are you won't change what you eat just how you view food."

I do this all the time too eat well for 1-1.5 weeks then go downhill the moment I see the pounds lost on the scale!

I hate myself for doing this! Self saboutage and I beg with myself to not but something visceral drives in me to just eat eat eat!

I cry after and it hurts! I hate doing this and I wish I could control it better! There are so many triggers that I cant just realise and boom Im in the eat-repent cycle!

Even the excercies listed in the article I have tried but to no avail. I will however not give up! and keep trying.

Good to know Im not the only one with this weakness...

 

Thanks for taking time to reply!  BTW I LOVE your book!  It's the sort of book I can see myself reading and re-reading over and over just to get the info in my head better!  I love the theory of instinctive eating and listening to your body vs your head, heart...  I JUST HOPE AND PRAY I CAN GET TO THAT PLACE MYSELF!  VERY hard to stop viewing certain foods as BAD and not feeling guilty when eating them.  (Hasn't stopped me eating them thus far, but for me I'm either being 'good' or 'bad' with my eating)  Oh dear!  I'm sure it's a learning process and takes time IF I CAN BE PATIENT!  lol 

Original Post by: donna175

Thanks for taking time to reply!  BTW I LOVE your book!  It's the sort of book I can see myself reading and re-reading over and over just to get the info in my head better!  I love the theory of instinctive eating and listening to your body vs your head, heart...  I JUST HOPE AND PRAY I CAN GET TO THAT PLACE MYSELF!  VERY hard to stop viewing certain foods as BAD and not feeling guilty when eating them.  (Hasn't stopped me eating them thus far, but for me I'm either being 'good' or 'bad' with my eating)  Oh dear!  I'm sure it's a learning process and takes time IF I CAN BE PATIENT!  lol 

Thank you for you kind words about my book Donna! It is a real paradigm shift and difficult to convey in 500 word articles. Unfortunately, most of the time, the words are simply filtered through the old paradigm.

You hit the nail on the head - if thinking foods are bad doesn't stop us from eating them - and instead just causes guilt and more overeating - then it is time to question that approach. Personally, I think one of the (many) drivers of weight gain is restrictive eating. I've heard this from thousands of people over the last 13 years. Unfortunately, most people blame themselves despite the fact that diets eventually fail 95% of people. Clearly, the problem is the dieting! There is no other treatment I would prescribe as a physician that fails 95% of the time and blame the patient!

Our culture is so entrenched in believing that if we don't try to control our behavior, we'll be out of control. But there is a third option: we can learn to be in charge instead. This paradigm shift requires us to honestly look at what has and hasn't worked in the past and consider the possibility that there is a different way to address this - even if you didn't know about it before or don't fully understand it yet. You don't need to stay trapped in this painful eat-repent-repeat cycle.

For most of us, these are long term thoughts and behaviors so it takes a more in-depth understanding and practice. You CAN do it though!!! Focus on chapters 1 through 8; those chapters will guide you through the paradigm shift and the seven steps I wrote about in this article.

Original Post by: sarahhoughton

This article was fantastic and described me to a tee. I think the first thing I would like to remind myself is that I have a choice. I know, in my lucid moments, that I do and that I need to stop and be mindful before I go into the chocolate box but I just can't seem to remember to do it. At least if I can stop and think about what I am about to do, the outcome might be different. And this is what gets me: I sobered up from alcohol about 12 years ago and my sponsor told me that when I wanted to have a drink, just wait 10 minutes and revisit it. Well, for once I took someone else's advice; I waited a lot of 10 minutes!!! and 12 years later I still haven't had that first drink. Another thing: it's not the 12th drink that got me drunk it was the 1st. Because once I had the first one, I couldn't stop. It's the same with chocolate for me now. If only I could be successful with this, too.

I'm thinking that it might be helpful to have some kind of a buddy system...when I want to eat chocolate phone or text someone first...or even this venue might help. Anyone else interested?

 

 

 

I would be interested in a buddy system Sarah. I have the same issue, and amazed at my lack of ability to stop once I start.  I know it is possible for me to not start, as I have done it before. Right now, though, I could really use some help.

Original Post by: klif044006607

Original Post by: michelle_may_md

Original Post by: merrin101

I did focus on food way too much and had stopped listening to my body about when it was full or, more often, still hungry.  Instead I relied on calories consumed to guide my eating. But after yrs of doing this I not longer knew when I was hungry or not and I obsessed more and more about food and felt bad even if I went over my calorie limit by a few calories even when I clearly needed them after hard physical exercise.  Then I decided to stop letting food rule my life and start doing things I love and to just eat when I wanted to, what I felt like.  So I have stopped logging calories - a bit sad.  But the good thing is that my eating hasn't really changed but my focus on food has evaporated in about a week.  It is very liberating.  I am not saying this calorie counting is bad.  I think for many it is wonderful but I do think that it makes you focus on food too much if you are prone to this and it does cause guilt if you go over your target calorie intake.  I think it is marvelous for learning how to eat properly (so many people don't) but for those who know and who still obsess about food maybe try a week away from logging and restrictive eating and listen to your body.  Chances are you won't change what you eat just how you view food.

Just my thoughts.

 

I have to agree with your advice! I think sometimes people forget that the reason to make healthy lifestyle changes is so you have the health and energy to live a vibrant, abundant life.

If you find yourself thinking about food all the time, what is the point??? I think so much of the counting is based in fear and lack of trust - understandable given that most diet messages teach us that we need rules and accountability.

Fortunately, after 20+ years of my own eat-repent-repeat cycle, I relearned how to trust my ability to eat in a way that doesn't distract me from living my life.

Thanks for sharing - I love what you said: "Chances are you won't change what you eat just how you view food."

For those who know what it is to have an eating disorder...having coping skills and a system that can help one to keep on track is... "key" ...for those who have no problems with food...do as you see fit...but those who do...developing ways to eat healthy choices as well as, portion control, appropriate and deliberate food choices that enable, rather than disable us are "key"...if this problem did not exist, then the advise given would be well taken...but since, there are those of us ,who do have issues than having a set of coping skills where we must  think first, and plan, before we act... are a must... the advise is not very helpful for those who do have eating disorders, as "trust" is not the issue...but making good choices is ...with that said, we all have different concerns and needs to deal with in life...calorie count is a tool to use to enable people to keep to their path and find their individual way...  effectively dealing with their own food issues and sharing information is important, but finding the right combination is a individualistic  concern...I value the opinion of others, but there is no cookie cutter solution...one size does not fit all..."rules and accountability" help people who have none...if that were not true... society would only be driven by its Puritan and good nature and would always do the right action at all times....no laws would be necessary because we would always do the right thing...but since, we are not those kind of people we require guidelines and advise to find the right path for our own needs and that means exploring our options...food for thought Kim        

Hi,

 

I do totally agree that calorie counting for many people is a great way to loose weight and to learn about healthy eating and control.  My expereince is not really like this though and I am sure that I am not alone in this.  I just feel for others out there who also focus on food due to a life of dieting and not being able to let go of the sercurity of calorie counting.  I know how much to eat, I know what to eat, I know the amount of calories in everything and it is this kind of thinking that makes me constantly think about food and then feel guilty if I eat "bad food".  So for people like me trying to let go a little might improve their lives and won't harm their figure.  True this is not advice for all, but there rarely is advice that is applicable to everyone. 

Dr. Michelle May...  Thanks for taking time to reply to my comments!  I'm honored to be corresponding with you (WOW!) and I'm sincere that your book is the BEST I've read on instinctive eating and I've read several in the past.  The thing I like about your book is that you acknowledge the benefits of certain foods and don't deny there's a difference in the nutritional value of a twinkie vs asparagus...  (my own example)  I knew when I was reading those first 7 or 8 chapters that I would need to go back over it again and again no doubt!  It's not a mindset that's gonna happen in one book reading!  I love the idea of putting up a sign on the fridge/pantry that reads 'If you're not physically hungry, then what you're looking for is not here!'  LOVE THAT and in a way it says it all!  I hope you have great success with your book.  I believe you will if people will read it with an open mind and listen to the message you're trying to give.  I envy you! :)    I would give anything to be where you are in your mindset to eating and exercising!  Maybe I will be if I re-read and re-read your book!  :)  Take care!  Donna F. 

Guys, thanks to everyone for sharing here. I did my best on the diet week one but could not stick to the low calorie allotment. The result after a week's struggle was no weight loss. I got the discouraged feeling andstopped...but in my defense, I have been caring for aging parents and decided I needed to wait till now, on my return home, for stress to go down so I could focus. Then I got the flu and appetite loss enabled a 2-lb. loss. Hurrah!

I swear I am hungrier than in the past. I am in perimenopause and am thinking too much about food. That happening to anyone else? It is supposed to be common, but how to beat hormones? I got out of the exercise routine three plus years ago when I developed tendonitis and plantar fasciitis and now this involves changing lifestyle, not just skipping sweets for a few weeks. I was encouraged by a lot of your posts, and wanted to say thanks.

Next changes are that I will avoid weighing myself at night due to discouragement, which prompts snacking. I also want to thank for the sweet and choco tips and say I am finding protein shakes helpful, like Svelte, which has soy and is more fulfilling than Slimfast. I am not a big meat eater so need to up protein and saw an article saying add in to all the meals, so I will try. And the poston all calories notreally being equal explains why a treat instead of breakfast may not work. ;)

I allowed myself to "just be" and continue eating healthfully with a ceiling of 1400 calories over the holidays...and I maintained.  In Feb, I renewed my dedication to losing and aimed for 1200/1300 and got to 167.5. However, my body wants to be 169 apparently, and keeps going there.  I know I have metabolic issues which make me struggle more than the average bear--type 2 diabetes, fatty liver, hypothyroidism....however, the fact that I AM MAINTAINING a 30 pound loss is, to me, a success.  That I realize eating better, eating healthfully, IS SUSTAINABLE, and that maintaining the 30 pound loss is doable, is a win.  I feel like a winner.

I do believe come spring that I can and will lower my calories, up my exercise and, thus, kick the losses into gear again, but in the meantime, I'm not beating myself up over maintaining.  Maintaining is better than gaining.  I am a success.

Oh yea, I'm menopausal too.  That makes a difference to the losses....and yet I'm managing maintenance!  Go me!!!!!

I hear you. I can not have any sweets in my house. If I do I eat it until it is ALL gone. then I feel pathetic.