I started my life change two month ago; everything went well until the past two weeks which I binged three times. It makes me so depressed and disappointed I don’t know what I am doing wrong and how can I stop it- I need help

That's one of the reasons why a weekly cheat meal is so important. It makes you feel like you can still have the foods you really like, and it gives you something to look forward to. Make sure that your cheat meal is planned... know in advance what you're going to eat and don't eat more than that. Make it a good cheat, though, really indulge yourself. If you do that once a week, you'll find your urges to binge go down a lot.

The cheat meal also helps shake up your metabolism a bit, think of it as a part of your training, not as a "cheat".

That's one of the reasons why a weekly cheat meal is so important. It makes you feel like you can still have the foods you really like, and it gives you something to look forward to. Make sure that your cheat meal is planned... know in advance what you're going to eat and don't eat more than that. Make it a good cheat, though, really indulge yourself. If you do that once a week, you'll find your urges to binge go down a lot.

The cheat meal also helps shake up your metabolism a bit, think of it as a part of your training, not as a "cheat".
Thanks for your promp reply!
I almost gave up
can you give an example of the size a cheat meal ?
I am so sad- because everything went so well and I dont like the feeling of not being in control
Thanks again

Sure, I had a cheat meal last night. My kids and I ordered Dominos, and I had 10 Chicken Kickers with ranch sauce, 4 slices of pizza and 2 christmas cookies. It was great, and I know that it will curb my cravings until well into next week.

One more thing... even if you have a bad incident, or three bad incidents, just let them go. Whatever you've eaten is history, just pick yourself up, brush yourself off and continue. Just make sure to plan to have the meals you really like. Planning them will make you feel more in control.

One more thing... even if you have a bad incident, or three bad incidents, just let them go. Whatever you've eaten is history, just pick yourself up, brush yourself off and continue.

This is the perfect piece of advice. When I would go on "diets" before I would eventually end up screwing up and then being like "aww crap, i just screwed myself" and quit. Cheats are really no big deal! If you screw up and cheat for a day, get back into the program ASAP and you'll be just fine.

Yesterday I took a girl out to lunch at the Cheesecake factory and had a modest portion of Cajun Jumbalaya pasta and about 1/4 piece of oreo cheesecake with some whipped cream. No big loss at all and I had been planning on cheating since Monday. It wasn't a bad cheat meal by any stretch of the imagination, but it tasted great and probably upped my spirits. Best of all... today I cut 5 minutes off of my 43 minute run! :claphigh:.

If you have to cheat, go ahead and do it... but ALWAYS get back with the program right away!

Matt

I do know the feeling, and I agree with the scheduled cheat meals thing, but also as a person who's been raised with unhealthy eating habits for over 20 years, I know how easy it is to crave more. Plus I have a chemical imbalance of the brain, and my seratonin and other neurotransmitters can see-saw (and seratonin is known to increase with sugar intake, so sometimes I get cravings I just can't ignore). Yet I've still lost 38lbs in 5 months, gaining a lot of muscle and losing a lot of inches. Here are a few things that I do:

-I realise that I'm not perfect now, but I'm eating better than I once was. I'm recovering from an addiction, and the fact that I'm eating healthy even 80% of the time is better than how I ate before. While I'm eating fewer calories than what it normally takes to maintain my body, I know that the quality and quantity of the nutrients may not make it up to recommended intake levels, so I supplement with a good multivitamin to fill the small gaps, and allow myself to use a small amount of my daily caloric goals towards a little indulgence, if the desire for such indulgence is driving me crazy (usually if I haven't stopped thinking about it for over a half hour, that's when I allow it)

-When I want to treat myself, but I know that I have a problem with self control (two-bite brownies and the devil conspire against me, by the way), I go to the grocery store, pick up my healthy groceries, and have a couple of small samples from those available. As the rules of polite society go: unless you're shameless you will only take one piece, as is expected of you (unlike an unguarded bag of snacks at home). Today I had a cube of Christmas Stolen and a shot of apple cider while I was down there, instead of buying a 16 piece bag of brownies like I have sometimes when cheating. I suggest that if you have a grocery store that does this that you see if it works for you to control your binging.

-Personify the fat. I personify my demons to help me focus, and "The Fat Suit" (as I like to call it) is no exception. Your excess body fat is your enemy. By losing motivation after a lapse in your eating habits, you are letting it win. So chin up! Muster up some self control! Go get some exercise! And don't deprive yourself too much!

I started my life change two month ago; everything went well until the past two weeks which I binged three times. It makes me so depressed and disappointed I don’t know what I am doing wrong and how can I stop it- I need help

I share your pain! I have been on my life change for over 2 years now and have only lost about 15 lbs. My workout routine is awesome but I have this horrible addiction to food. I am constantly thinking about what I am and am not going to eat. If you figure out how to stop the obsession, please let me know. When I am eating properly (about 80% of the time), I am on top of the world. The other 20% makes me feel terrible. Anyone have any tips on how to overcome this obsession?

I share your pain! I have been on my life change for over 2 years now and have only lost about 15 lbs. My workout routine is awesome but I have this horrible addiction to food. I am constantly thinking about what I am and am not going to eat. If you figure out how to stop the obsession, please let me know. When I am eating properly (about 80% of the time), I am on top of the world. The other 20% makes me feel terrible. Anyone have any tips on how to overcome this obsession?

As I mentioned, try to go for longer and longer from the point of feeling a craving something to actually eating it. I give myself at least a half hour to debate whether I really must have that chocolate or those chips. That way I'm not just immediately grabbing the treats and snacking without thinking if I'm really hungry or not. If I'm still thinking about it, I have a reasonable measured portion (not necessarily what is listed as a portion on the side of the package).

Other things you can do when you think you crave food but it shouldn't really be time to fuel your body yet: try drinking a glass of water and seeing if you feel fuller; try munching on raw vegetables if you crave something crunchy (I kept a bucket of pre-cut pieces in my fridge, the first month I was trying to lose weight, seen as I was eating fewer calories while my stomach was still stretched out from overeating. These helped keep me fuller because they weren't calorie-dense); rearrange your kitchen cupboards and your fridge so that condiments and any other cheat foods are at the back, and healthier foods are more accessible.

Also, never eat straight out of the package!

I think that if you ladies would eat enough protein and fat then you really wouldn't have this problem. It's really work to eat ENOUGH calories when you're eating mostly protein. The fat will fill you up and the carbs from vegetables and salads are incredibly filling. OH yeah.. Leave the cookies at the store. They call to me too. :D

Filling up isnt always the issue. Its mental I think alot of the times. Especially where I work right now because of the time of year it is, everyone is bringing around cookies and candies and the caterers leave leftovers form parties in our fridge like little desserts and stuff. The trick is u may indulge, but dont go overboard. Even my nutrtionist said its ok to have a cookie, just dont have five. We're only human. Doodoo happens and when it does, just move on and get over it (lol and maybe do an extra 10 minutes on the treadmill hahahahah) :tu:

Sorry, JMR, but I'm going to have to say that it's harder than that. I try to aim for 20/40/40, and although I don't always reach it, my protein rarely gets below 30%. Plenty of protein and healthy fats usually isn't enough to appease the cravings when I get them. Maybe if I were bulking and had more calories to work with.

Let's see an example of your daily menu! I want to see that 40% carbs and 20% fat and you're not feeling full?? If you're eating the right carbs then it's a lot of fiber ... and it's seriously filling. How many calories are you eating?

I find when I am getting enough protein (one gram per kilogram of weight), I am usually never very hungry.

I do not have any junk food in my house at all. The only thing I have for snacks is fat free plain yogurt, and when I am really hungry, it will do the trick for the munchies. I also have pistacio nuts and allow myself about 1/3 a cup as a snack. They have the right crunch factor, saltiness and fat in them to be satisfying for me.

Also if you are super hungry, have a protein shake instread on binging. Usually a protein shake fills me up enough that I don't want anything else.

Also, dehydration hides itself in the form of hunger. Drnk a couple of huge glasses of water and wait awhile before eating. It usually does the trick.

I have not yet been able to have two weeks in a row eating clean. I have myplanned cheat on the weekend and then I go through sugar withdrawel, and I finf it tough to resist the cravings. Even when I "start again" my program, I know I am facing 4 days when it will be tough. The fifth day the cravings are gone. The 6th day is my cheat day and then the cycle starts again once I decide to stop eating unclean.

The cheat day is a good idea. But I haven't figured out how to make it quite work. And I know not having one, won't work either.

Oh well, I am sure I will sort it out.

All of this information is great but.... I think my eating habits are mental instead of physical. I am almost never hungry but get the urge to eat quite a few times a day. I know I am an emotional eater and unfortunately, I like to eat away all my emotions, good and bad. I know it's unhealthy but I'll be darned if I can kick these 42 years of bad eating habits. It's soooooo frustrating......

Thank you every one for the good advice- a week have fast, and I stuck to my program.
What helps me most is that I planned a big bonus meal (I don’t want to call it cheat meal any more) for Friday night. Even when I thought about cheating (tasting my son dessert) I thought about Friday night and how much I want to eat pizza.

I've been on my new diet regime for about one month. During that time I have not had a cheat meal. I don't have any cheat food in the house.

I do indulge in a whole milk orange cream yogurt several times a week. I find it quite satisfying and don't crave sweets as long as I follow my regime.

Recently I went to a Christimas dinner and did eat some dessert. I was totally surprised by its extreme sweetness.

I haven't had the desire to eat sweets since that dinner either. That is a big change for me. I did an Atkins like diet before and hated the restrictions from certain carbohydrates, especially fruit. The imbalance of food groups eventually caused my cravings for sweets to become out of control. My now balanced diet has stopped my cravings altogether.

During this holiday season I have found no desire to make cookies or holiday goodies. That is very unusual for me. I finally decided to make my famous Chocolate Chip Almond Biscotti for my neighbors and family. I plan to give away 95% of the cookies. I don't want them in the house!

My incentive has been an unexpected elevated blood sugar test about a month ago. I am determined to change my lifestyle. I am doing cardio 4-6 days a week. Using handheld weights less often than I would like to. I need a better routine for them. Although I have gained some muscle strength as I was able to lift a 60 pound computer out of a box without a problem! And help the FedEx driver lift a 142 pound package out of a truck and into our yard! :) Things I would never had attempted previously. And finally eating 5 to 6 times a day has boosted my metabolism and I feel more energetic!