how to lose weight without completely depriving myself?!

Hi all,

Figured i'd post on here for some advice! I lost about 40 lbs over the past few years by taking up running and following a strict diet during the week.. (breakfast is oatmeal & apple, lunch is turkey, fat free cheese, mustard, lettuce on wheat, with baby carrots, dinner is steamed veggies w/ grilled chicken and salad w/ fat free dressing, and maybe another apple for dessert)...but i find on the weekends when i get invited out to dinner w/ friends, family parties, etc, and just because i am home and in my kitchen more... i end up "screwing up" by indulging in "normal foods" ex pasta... then i feel guilty afterwards when on Monday morning i am 3 lbs more. So far i have gained 5 lbs from my lowest point, i would like to go back to where i was and at least maintain that weight (i am 5'4" and the lowest i got to while being strict was 118, i am currently around 123)

Does anyone have any advice on how to lose or at least maintain your weight without completely depriving yourself? I hate being so strict but it seems its the only way i can maintain the weight i want to be at! help!

If you are 23 then your BMR is 1382.75

This means to maintain you must eat around 1380 calories per day if you do absolutely nothing all day long.  If you do nothing and eat more than this number you gain weight, less you lose weight.

If you exercise you would need to determine how many calories you burned and then eat that many calories as well.  So if you exercise for an hour (im guessing that would be around 600 calories) you could eat around 2000 calories and not gain weight.  I have added in the BMR calculator so you can figure out what your BMR is.  To lose weight just eat less than your BMR + Exercise by 500 to 1000 calories.

http://www.bmi-calculator.net/bmr-calculator/

First off, I feel you!  It's so hard to say no to delicious foods and treats sometimes.  One thing you may not factor in is that your body has a set point - a natural weight where it is comfortable and will maintain itself without such strenuous effort.  So that may be why you are having trouble maintaining the 118.  Additionally, it sounds like you need to open up your food palette.  Start experimenting with other healthful foods that you might like.  That way, it's like you're getting treats all the time because there is always something new and you won't feel as tempted by the battered chicken and chili cheese fries (or whatever tempts your tongue).

Eating normal food is NORMAL. You shouldn't feel guilty for eating NORMALLY! Eat your calorie intake of whatever makes you happy, log it & live! If you eat too much, go take a walk!

i do usually run for 40 minutes a day 6 times a week... i'm starting to think that maybe my body just can't get past a certain point! but thank you all for your input, much appreciated!

Count your calories.  Then make sure you average between 1400-1600 per day.  At your weight and exercise levels, this should cause you to lose weight.

Are you eating less than this?  Your body may be protesting.

I doubt you are bingeing so much that you cost yourself an extra pound per week.  But it's possible, if it's all weekend.

Your Estimated BMR (calculated at http://phord.com/cc):
BMR=1276 :: Sedentary Burn=1531

Your customized recommendation:
EAT 1363 calories :: BURN 1978 calories :: LOSE 1.23 lb per week