Recently I've lost a bit of weight on my diet and I've been struggling to get back to a healthy diet of maintaining weight. However, for the past week and a half, I've had these binging urges. They really scare me because it seems like the weight loss I've been maintaining is fading away really quickly and I seem to be losing self control.
The urges came about when a friend of mine suggested zig zag dieting, or alternating between high calorie and low calorie days. However, on my higher calorie days, I've been losing more and more self control. I don't want to get unfit again and I'm really starting to become scared.
Here is a short look at my caloric intake:
6/9 - 1330 calories
6/10 - 1887 calories
6/11 - 2601 calories
6/12 - 1855 calories
6/13 - 1199 calories
6/14 - 1085 calories
6/15 - 2416 calories
6/16 - 1842 calories
6/17 - 1375 calories
6/18 - 4210 calories
6/19 - I planned on eating a lot less to make up for yesterday but I've already consumed about 1459 calories.
Surprisingly enough to me, I managed to maintain my weight up until yesterday. When I weighed myself today I had already gained 3 pounds! I'm really scared and I'm afraid my high calorie days are getting out of hand. I keep trying to control my appetite but I can't help myself from binging. I really need help: any advice on how to stop these urges?
Your 3 lb gain is probably mostly food/water weight from your 4000 cal day. It doesn't look to me like you are 10,000 cals over maintenance in the past week. What is your typical intake when you are not zig zagging? Since this does not seem to be working for you, I suggest going back to a more steady intake and see how that goes. Also, do you feel you are eating for emotional reasons? I find when I eat carbs/sweets, it just makes me want them more and I over eat them. I'm better off to stay away from them except on rare occasions. What type of foods are you bingeing on?
I usually eat between 1500-2000 calories (a bit closer to the 1800 calorie range on average). On the 4000 calorie day I ate a lot of sweets and junk foods that I've faithfully kept off my diet for a while. I've also been having some anxiety issues as of late so that might have affected me too. I'm really hoping that this was just a one-time event, but I'm having trouble finding ways to ease my anxiety. Any tips?
The sweets and junk food probably caused the water retention.
Do you know what is causing your anxiety? I use exercise to help with stress. Also just an awareness when you go to eat something, are you truly hungry or just wanting to eat? I really have to work on that one. Sometimes I do ok, others I fail but at least I try to be honest with myself, LOL Planning my meals and snacks in advance helps too so I know where I am for the day. If you continue to have major problems, finding some help might be in order but first I would go back to the 1700-1800 intake and see how that goes.
I think my anxiety was probably cause by this week being finals week for my school. The stress has been killing me, haha.
That tip about awareness is one I still have to master: that was one of the reasons I was slightly overweight in the first place. I used to snack on chips and sweets mindlessly whenever I did anything that involved sitting, lol.
Thanks for the tips and the words of advice. I'll try them out and see how it goes!
Trust me - you'll be fine! One 4000cal day will not hurt. It's day in day out that it does the damage (I'm living proof of that! lol)
Well, hopefully once the finals are done things will settle down :) I still think you should go back to a more structured intake until you feel stable with your eating then maybe try the zig zagging if you think it's more effective. Good luck!
Thanks for all the tips! I feel a lot less guilty about that "cheat" day now and I'm currently getting back on a track with my diet. Hopefully I'll stabilize.
I really appreciate the support from all of you. Thanks again :)
One thing that has been really upsetting me are my parents' total lack of disrespect for my desire to maintain weight. Now to begin with, both of my parents are a bit big and the fact that they continuously serve such ridiculous portions annoys me. Whenever I try to prepare my own meals or not eat what they prepare for me, they berate me.
The fact that they seem to be trying to overstuff me frustrates me.They have talked about trying to get me bigger but I want to be at a weight where I feel comfortable and to be honest this is something I know better than anyone else.
Sorry about the short rant but I really needed someplace to vent it out :|
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