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TOPIC: I've gained back 8lbs!!!!!

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May 8, 2012 7:31 AM
I need some support! I started my weight loss journey in November and by the end of February had lost 18lbs. I made it through Thanksgiving, Christmas, New Years and my Finance’s birthday. I'm not sure where I went wrong, but I couldn't seem to maintain it. Now I'm back up 8lbs.

I work out 5-6 days a week. I try very hard to stay under 1200 calories every day.

My main issue is when I splurge, I go overboard. I binge.

Any advice on how to reward myself, without the need to overeat? I need to learn balance and any tips would be appreciated.

I'm overwhelmed by the idea that I have to commit to another 10-12 weeks of 1200 calorie days. UGH!

HELP!
Edited by themariashow On May 8, 2012 7:32 AM
May 8, 2012 7:38 AM
I've done the same thing. I lost over 35 pounds in a year. Then gained forty over three months. Iwould go a few weeks on plan, then have a weekend where I would eat everythingin sight. I have know added some friends on here that encourage me when I do good. And remind me to stay in line. It seems to help.
  4517654
May 8, 2012 7:40 AM
Eating under 1200 is way too low especially when exercising 5-6 days a week.
I can retain anywhere up to 10 pounds of water weight. Keep that in mind and don't be hard on yourself =]

As for rewards try to pick outside of food. If you want something like a cheat meal make sure it's JUST a meal not a whole day. I've been eating a ton of strawberries and they've been keeping the hunger down and are low in calories.
Edited by deadstarsunburn On May 8, 2012 7:41 AM
  7591048
May 8, 2012 7:41 AM
UNDER 1200? Looks like you need to re-evaluate how much you SHOULD be eating.
May 8, 2012 7:41 AM
I personally would recommend upping your calories so that you don't feel the need to overeat. If this is something you want to maintain be realistic in the fact that 1200 calories isn't going to be something that lasts forever.
May 8, 2012 7:42 AM
First, your not eating enough calories everyday. Your body is in starvation mode with you working out that much and not eating enough, so when you do splurge, you body holds onto all of it. Try eating around 1400-1500 a day and if you work out that day, eat back roughly 75% of those calories that you are burning.
May 8, 2012 7:43 AM
Yeah I agree eating below 1200 and working out as much as you do is like a plan for disaster. Do you eat your workout calories back?
  1079185
May 8, 2012 7:43 AM
Eat more than 1200 calories a day! That's not sustainable and you'll binge. I used to eat like that, lost the weight, and then gained it back. I shoot now for between 1300-1500 NET calories, eating back all exercise calories. (For reference, I'm 23 years old, 5'9 CW: 141 with a GW of 135.) I've been losing steadily and it's WAY more sustainable and doesn't ever feel overwhelming (like 10-12 weeks of 1200 calories).
May 8, 2012 7:44 AM
QUOTE:

UNDER 1200? Looks like you need to re-evaluate how much you SHOULD be eating.

Agree, no wonder you are eating everything in sight. Your body needs energy to fuel the work outs, I am also doing about 4-5 workouts a week and my calories consumption is 1,600 and it might go up even more. You are starving yourself!
May 8, 2012 7:44 AM
I would consult a DR. / Nutritionist. Why listen to random strangers on this site, especially if you are trying to eat < 1200 /day, which I understand to be a poor idea. But I'm not a medical doctor, so you shouldn't listen to me. Well, except about the part about seeing a qualified specialist.
May 8, 2012 7:45 AM
Like a lot of people will say, you shouldn't be eating under 1200 unless a doctor has told you to and is monitoring you. As you don't have much to lose set mfp for 0.5lb a week and try and aim for those calories plus some of your exercise calories back. It might seem like it's a slow way to do it but you want to take it slowly, it will make it a lot easier to maintain.
  14825505
May 8, 2012 7:47 AM
I have a similar problem with denying myself and then bingeing because of it. I work out 6 days a week with cardio and weights, so I was working hard, but then would blow it all with the bad eating after starving myself. The best best best thing you can do is eat more regularly, like 5 or 6 times a day and if you are working out 5 times a week, I would eat at least 1400-1600 (you can go online and figure out your BMR and then mulitiply by 1.3 or 1.5 depending on how hard you work) to figure your TDEE and then eat at a 30% deficit from that (so say your bmr is 1500 x 1.3 = 1950 TDEE (total daily energy expenditure) 30% deficit would be 1365 calories. If you are moderately working out use 1.5 calulator (1500 x 1.5 = 2250 TDEE) 30% deficit would be 1575 calories a day. minimum with no exercise you should eat is 1200, and if you exercise, you need to eat more... and that will help you to stop bingeing too. Try to keep your carbs and macros around 40/40/20 (carbs/proteins/fats)... hope this helps.
  10811412
May 8, 2012 7:47 AM
Lose weight the sensible way, eating close to your maintenance and then magically, when you're at your goal weight you won't be starving hungry or regain the weight.
May 8, 2012 7:47 AM
I did the same thing. I started on MFP & lost 14 lbs & I felt great. Ppl were calling me skinny! Then I got tired of eating what I call rabbit food & I started eating whatever I wanted. I gained all of the weight back. Now I'm trying to eat right & lose again. The trick for me is to find low calorie foods that I can eat & eat & eat until I'm full. I often eat what I call a Jethro bowl of salad - but it's mostly lettuce, cucumbers, cauliflower - anything that I can throw in that's low cal. I eat the whole bowl & I fill full but it doesn't show up on the scales. I went shopping with my Mom last night & I experienced food envy. Her cart was full of soft drinks, juices, cupcakes, chips & ICE CREAM. Don't get discouraged. The world is full of ppl like us that are forced to eat rabbit food or be fat. Those are our only choices. But I will chose rabbit food because of the results. I'm working to get in my bikini by Memorial Day & not be embarrassed. Good Luck!!
  5749006
May 8, 2012 7:47 AM
I read somewhere that the longer you resist something, like eating, the harder it is to keep resisting it. So, if you eat less than 1200 calories every day, which can't be enough food, for any period of time you are more likely to binge making the whole endeavor counter-productive. Now, I am not an expert by any means, and haven't made much progress myself, but you need to eat more than 1200 calories per day or you are going to screw up your metabolism. And, if you eat more you can indulge within your goals more. 1 piece of chocolate here and there is not going to make you gain 50 lbs. And the little indulgences will keep you satisfied so you avoid binge days. I honestly eat around 1900 calories per day and have still lost a couple of pounds without much exercise (I'm talking a nice bike ride once a week and walking to class, nothing extra) If I ate more like 1800 per day and threw in some actual exercise I would drop the pounds like nobody's business. You shouldn't starve yourself. It will not pay off in the end.
May 8, 2012 7:48 AM
You're still doing well...10 lbs is nothing to sneeze at. However, me and one of my friends found out if you don't eat 1200 or more (like everyone else is saying) you tend not to loose, or can't keep it off. Up your calories and make sure you eat at least 1200 a day. I eat back my exercise calories, too. I'm a much happier person when I get to eat well too! happy
  13671380
May 8, 2012 7:48 AM
EAT MORE! 1200 is an evil number! Eat back most of your workout calories and up your calories, NET should be closer to 1400-1500 if you're working out that much, maybe even more. You should not be starving, EVER. That's why you binge.
May 8, 2012 7:49 AM
Things I have learned:
1. Food is NOT a reward!
2. It is okay to throw food away
3. Get rid of Soda and Alcohol - empty calories (also makes you eat more)

Make sure you have non-food rewards for weight loss:
1. New clothing
2. mani -Pedi
3. Waxing, or electrolysis
4. Teeth bleaching
5. Permanent make-up
6. New book, or new e-book

Invest in you AND your weight loss. If you have one piece of chocolate daily, maybe you won't feel the need to binge on it when you do have it. You have to make a decision to binge...

Good luck! Hopefully something I have learned in my journey can help you.
  6960438
May 8, 2012 7:49 AM
QUOTE:

UNDER 1200? Looks like you need to re-evaluate how much you SHOULD be eating.


i agree
May 8, 2012 7:50 AM
You are going off the wagon because 1. 1200 is too low to eat and exercise and 2. We are humans...it is good to splurge once in a while.

I would suggest finding out what your TDEE is and then subtract 20%

http://www.fitnessfrog.com/calculators/tdee-calculator.html

For myself. TDEE 2250 calories - 450 (20%) = 1800 calories. This what I eat everyday. I also keep my carbs around 100 nand protein around 150.

I also Spike or cheat one day per week. A lot of people do not like this thought, but I feel it is a great way to stick to your diet. So, when we have chocolate chip ice cream in the freezer...and I want to eat it, I do not because I know on Friday, I can! This is lifestyle and not a diet. SO the thought of never eating chips or pizza a gain would drive me crazy. But, to know that on Friday night, I can eat out and have fun with my family, is a great motivator to stay on track the other 6 days.
May 8, 2012 7:50 AM
Consider finding your maintenance calories at your goal weight, then just eat that amount. The weight won't fly off, but when you consider the ups and downs, slow and steady may win the race. Plus, build your rewards into your calories that you have. I try to eat healthy foods, but if I crave or want to try something, I just find a portion that fits into my calories allotted. Sometimes I'll do extra exercise if I know I'm going to have a few beers and need the extra calories. Also, it's better to log and go over, then to not log and binge, at least if you log you can aim to make up of the overage the following days.
May 8, 2012 7:51 AM
I didn't do so well on the standard 1200 calorie limit that MFP gave me. I bumped mine up after just a couple of weeks at 1200. I just couldn't do it...I was STARVING all the time. And like you, when I splurged, I went WAAAAAY overboard. So I raised mine to 1550 and haven't had many slip-ups since. I say up your calorie intake by a couple hundred (each day) and try that for a couple of weeks and see how you do. You can always go back if you need to.
  5930086
May 8, 2012 7:54 AM
I like that...."Food is NOT a reward"
May 8, 2012 8:05 AM
I understand I have been there.First of all I would not be under 1200 cal.Eat at least 1200 calories. What helped me is my coach told me to stay between 1200 and 1500. Having that extra room seems to help.Took the pressure off of having to stay at 1200esp. when I didnt exersize that day. The best thing to do is to not have the junk food in the house. Then identify why you are over eating .Is it boredom or cravings?
May 8, 2012 9:44 AM
What incredible support! Thank you all! It's so comforting to know I'm not the only one who feels this way. I do plan to up my calories and try that route.

The other factor that I forgot about is that I quit smoking 4 weeks ago. I realize that may be part of the problem.

Thank you all!!!!!!!!

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