just experienced one of the worst feelings...

This morning, i put on a pair of pants i had bought a few months ago for the summer and needless to say, they are tight

I was really upset and hate myself for having put on about 10 pounds in the past few months. I am usually very good during the week (since i am at work and not around food) but on the weekends i just let loose.

I now need motivation to stay on a strict diet and stop binging on the weekends... it just sucks because i hate "yo-yoing".

how do you manage to jump start and get back on track, without completely depriving yourself to avoid a binge?

My strategy for losing weight is simple math...I make sure I have at least a deficit of 500 cals a day to lose 1 - 1.5 pounds per week. 4 days a week I'll eat 1700 cals and burn 500 cals at the gym (HRM verified). The other 3 days I'll eat 1200 cals and don't go to the gym. This way there is always a 500cal deficit and I can still "treat" myself to some extra calories without feeling deprived and binging.

 

I think you can't afford to go 'strict' if you want to avoid the weekend binge or yo-yo phenomena.  The art is to find an enjoyable level of food intake and exercise that allows you to lose weight steadily and that you can stay with regardless of whether it's a weekday or a weekend... or a holiday or whatever.  It has to be realistic if you not only want to lose the extra but keep it lost.

My technique is planning.... At the weekend I literally sit down and plan out what we're going to eat every day of the week.  I get the groceries in and then I try as best I can to keep to the schedule.  To avoid feeling deprived my plan will include the tastiest meals I can dream up plus the occasional treat along the way. 

And the next move is to get more active. Just a half-hour walk each day will get your body burning fat that little bit quicker.  Every little helps.

Best of luck

Yeah, I have weekend issues too.  Like... Friday I was 145.5, today I'm 149.2!!! (I did NOT log this weight hahaha).  I know it's water weight, but I'm sure there's at least one lb of fat in there.  I *TRY* to avoid this situation usually too... but the whole 4th of July thing got me.

Anyway, usually - I workout on the wknds so I can make up for some of the indulgences.  I also usually eat vegetarian on Mondays - lots of fruits/veggies/tea - and I'm usually back in the game by Tues (Wed at the latest).

Good luck, don't get down on yourself!!!

 

Hey, I totally feel you... last week I put on my jeans that I've been wearing comfortably for the last 2 years, and I just could not do up the button... I've always been overweight, but in the last 6 months I've gained 15lb and its totally freaked me out. I weigh myself very often but because it would go up by a pound or so every couple of weeks I would forget and assume each time that "oh no, this is what it's been, I've only gained a pound and that'll easily come off..."

It's so horrible, and I am so angry with myself, and very scared that it'll be another 15lb in another six months, and again and again...

Ladies the only way to keep from continuing to gain weight is to change, your eating habits and if you're like me and need to see results quickly you'll need to work out as well. You have to commit to it.

Step one, get rid your unhealthy stuff and stock up with healthy snacks, fruits vegetables, good carbs, high protein and high fiber items. I happen to like the lil 100 cal packs :-)

Also make sure your goals are realistic, yes some ppl (usually males or ppl over 200 lbs) can lose 5, 8 or more pounds a week. But you have to take into consideration your own body make-up I roughly lose a pound or 2 a week sometimes less, it's a slow process but it's process.

If you are the person who is anti working out, you're gonna have to suck it up. One it's good for your health, 2 it will help in your weight loss. If you are intimidated by the gym, start small, start going on walks, start with a 5/10 minute walk and gradually add more time 15/20 minutes. You can do it.

If you have a bad day and eat stuff you shouldn't have, oh well it's gone and you'll probably be pooing it out the next day. Flush it down and stay focused CC is here for you

Accountability. This helps me a lot, I join a group and stay in touch with them even if it's only once a week, having some sort of accountability will help you think twice about things.

I'm done giving my 2 cents, be encouraged, YOU CAN DO IT!!!!!!!!!!!!!

Original Post by amayou82:

 

Accountability. This helps me a lot, I join a group and stay in touch with them even if it's only once a week, having some sort of accountability will help you think twice about things.

 

 Good advice, I've lost and gained my way through life and until I joined up with a group of like minded friends here on CC I had just about given up the hope of ever adopting the right attitude. I'm not 100% there yet but with the help and advice of those that are experiencing the same ups and downs as you it becomes easier.

I don't know if this is the RIGHT way to do it. But this is what I am trying

I have a problem knowing when I am ACTUALLY hungry (I am a "bored eater")

SO, before I eat anything I have started drinking about 8 oz of water and waiting for a few minutes. Most of the time the water will fill me up a little and give me a few minutes to debate of if I really want to eat the extra calories.

I am also thinking about picking up some sugar free gum

Anyone have any thoughts on that?

Original Post by butterfly4kathy2:

I don't know if this is the RIGHT way to do it. But this is what I am trying

I have a problem knowing when I am ACTUALLY hungry (I am a "bored eater")

SO, before I eat anything I have started drinking about 8 oz of water and waiting for a few minutes. Most of the time the water will fill me up a little and give me a few minutes to debate of if I really want to eat the extra calories.

I am also thinking about picking up some sugar free gum

Anyone have any thoughts on that?

 water helps me immensely.  i read a study some years ago that showed a pretty significant percentage of "hunger" feelings are actually thirst.  so water first is always a great idea.    i've found that if I drink a bottle of water and wait 15 or 20 minutes to see if the water curbs the hunger, my desire for whatever is was just goes away.  and i think most of the time i wasn't even really hungry.  but usually in 15 minutes i've found something else to do and then i just forget about wanting to snack out of boredom.

I am also thinking about picking up some sugar free gum

Anyone have any thoughts on that?

I chew gum throughout the day, probably three pieces a day. This guy asked me why I always chew gum and I explained that it keeps me from eating (unnecessarily, at least).

So, it works for me. It keeps my mouth busy, and I don't think about food unless I am actually hungry.