Anonymous wrote:

Anonymous wrote:Just want to point out that you're a healthy weight. Why do you need to lose 15 lbs?

Thanks. This weight isn't right for me. My stomach is big and gross and I just feel disgusting after all the crap food I eat. Everything tight. I'm small boned. I know I am not considered overweight but I am heavier than is best for me. If I could just stop the binging I think I would naturally be a better weight. I feel out of control.

First of all, start speaking to and about yourself more kindly. I'm serious. It will help with weight loss, because you won't feel like eating just to get away from the negative voice in your head.

Anonymous wrote:I can't get control of myself. I need to lose 15 pounds. 5'7 about 145 and none of my clothes fit. I have this stupid thing I have done for years where I feel like if I eat one bad thing, the day is ruined, and I binge. Like, I'll have oatmeal and fruit for breakfast, a salad with grilled chicken for lunch, then I'll be dying for something sweet, eat a candy bar, be disgusted with myself, and get a caramel ribbon crunch latte, cheeseburger and fries on the way home and smash a package of Oreos that night. I'm like a meme. How can I overcome this.

A WW leader from decades ago used to say, "if you are crossing the street and trip and fall, do you lay there and wait for a car to run you over? No, you pick yourself up and get to the otherside." Your 'one bad thing' is like tripping while walking across the street. Don't lay there, pick yourself up, and start walking again!

I have been struggling with this mentality too - also not sticking to an exercise routine like I wanted to. Have you read Atomic Habits? I am only like 1/4 of the way through so far but it is really interesting and I think will be helpful for me as I change my mindset around how incremental change can yield big positive results.

Anonymous wrote:Positive self talk helps me.

The saying "if you drop one egg from a carton do you just throw the rest on the floor? No!" is something I tell myself often.

The egg saying is great, PP! I'm going to use that. I also like "the goal is progress, not perfection."

OP, this is a really common mentality and nearly all the weight loss programs address it (seems like I've been on all of them, LOL). If you can afford it, I really recommend getting with a professional of some kind -- weight loss coach, nutritionist, therapist -- who can help you with the mental part of this. You are heading for an eating disorder, otherwise.

Most expertrs and weight loss programs emphasize that there are no good and bad foods. You need a daily menu that has everything in moderation, including treats. You might cut something out for 2 weeks to "reset a habit" or test for food intolerance, but you don't cut it out of your life forever. Moderation in all things is healthy and sustainable.

Also, you need protein and healthy fats to feel full: no wonder you are hungry on what little protein and fat you are eating! I am working with a weight loss clinic and they have me eating 3 meals and 2 snacks, trying to get 80 grams of protein daily. That means eggs, low-fat cheese, lean meats, nuts and nutbutter, as well as veggies and high-fiber carbs. I usually have a chocolate protein shake and a square of low sugar dark chocolate somewhere in the day.

Finally, if you are a healthy weight with a gut, that may be either a food intolerance or a hormone thing. Weight loss will not address these.

I used to have this problem, OP. I realized I needed to eat a ton of healthy calories in the morning, then I’d be less hungry throughout the afternoon and I’d continue to make healthy decisions. I need a lot of protein to make this work.

I’d usually have coffee, and then a green smoothie with protein powder, avocado toast or toast with eggs, a big salad with protein and fat…

Anonymous wrote:https://www.psychologytoday.com/us/blog/pressure-proof/201701/how-the-what-the-hell-effect-impacts-your-willpower

Sorry the link didn't work, but you are not the only person to suffer from the what-the-hell effect, which has actually been studied. I think that this is part of the reason IF is effective for many people. You literally restrict the amount of time in which you can fall off the wagon. The traditional three meals and two snacks pattern keeps your metabolism plus your appetite firing. When you narrow the eating window you find yourself generally only getting hungry within that time span.

Thank you!

Anonymous wrote:Just want to point out that you're a healthy weight. Why do you need to lose 15 lbs?

Thanks. This weight isn't right for me. My stomach is big and gross and I just feel disgusting after all the crap food I eat. Everything tight. I'm small boned. I know I am not considered overweight but I am heavier than is best for me. If I could just stop the binging I think I would naturally be a better weight. I feel out of control.

Positive self talk helps me.

The saying "if you drop one egg from a carton do you just throw the rest on the floor? No!" is something I tell myself often.

Can you track what you eat?

Flex your calories. Multiply the number of calories by 7 and that's what you get for a week. If you have a small treat and go over by 100 calories one day, NBD - you only have to eat 16 calories less the other 6 days! Weight Watchers kind of does this by allotting you both "daily" and weekly" points.

Say your goal is 1800 calories. That's 12,600 for a week. Or you could aim to eat 1500 per day and then have 2100 calories you flex for splurges during the week.

https://www.psychologytoday.com/us/blog/pressure-proof/201701/how-the-what-the-hell-effect-impacts-your-willpower

Sorry the link didn't work, but you are not the only person to suffer from the what-the-hell effect, which has actually been studied. I think that this is part of the reason IF is effective for many people. You literally restrict the amount of time in which you can fall off the wagon. The traditional three meals and two snacks pattern keeps your metabolism plus your appetite firing. When you narrow the eating window you find yourself generally only getting hungry within that time span.

Just want to point out that you're a healthy weight. Why do you need to lose 15 lbs?

OP, this has been so much on mind recently. But I am worse than you. One high calorie meal will set me off for DAYS! I never used to be like this. I would indulge and get back on track. Now I make bad choices for days or weeks. I am in that cycle now. One special occasion meal over a week ago has led me to eat badly for days on end. I have been recently wishing for Ozempic because it stops the food noise.

You need to eat more during the day, especially more protein and high quality foods so that you're not craving those other foods at the end of the day. Also nothing wrong with a little something sweet. I have a chocolate truffle every single night after dinner. It's the last thing I eat for the next 13-14 hours. Then rinse and repeat.

I can't get control of myself. I need to lose 15 pounds. 5'7 about 145 and none of my clothes fit. I have this stupid thing I have done for years where I feel like if I eat one bad thing, the day is ruined, and I binge. Like, I'll have oatmeal and fruit for breakfast, a salad with grilled chicken for lunch, then I'll be dying for something sweet, eat a candy bar, be disgusted with myself, and get a caramel ribbon crunch latte, cheeseburger and fries on the way home and smash a package of Oreos that night. I'm like a meme. How can I overcome this.