30 male, 229lbs, 6'0"
Job: ER Nurse (walk between 7000-14000 steps, 3 days a week)
Days off: I will do a 3-4 mile walk, 3-4 days out of the week (Burn 400-500 calories per walk)
Diet: 5 out of 7 days
-Calories: 1400-1700
-Protein:120 grams
-Carbs: 150-200 grams/day
-Fat: 50-60 grams
-Alcohol: 1-2 seltzers 3-4 days out of the week.
-Binge Eating: 1-2 days out of the week. Usually after a work day, because my job is extremely mentally and physically taxing. It doesn't make it right, but this is where I'm at. It can be anywhere from 3000-4000 calories/day.
These are the simple facts of life. I know the binge eating is my biggest problem. It's always been an issue, and most days, weeks, I'm eating a normal, non-binge diet. My BMI is 31-32 currently, and I was already denied a wegovy prescription by my health insurance. So, that's out for me. Now I know that I have to rely solely on my own diet and weight loss. I thought it could have been my thyroid or cortisol levels, but all of my blood work looks fine.
I'm at a loss for how to get the rest of this weight off of myself. I'm being very honest and vulnerable saying all of this, but I don't know how else to lose weight without going into extreme calorie deficit. The binge eating comes from me not being able to eat during my work day. Like, I'd say I get one lunch break out of my 3 work days because we're always so busy at work, and then when I get home, I'm completely ravenous.
The only thing that seems to work lately is low carb (100g-120g per day), High protein (120g), and keeping my calorie intake 1400-1600 on my days off, trying to burn 700+ calories during exercise, and using coffee to suppress my appetite. I'm trying really hard with work to avoid post-work binges, but it's easier said than done. It's the "food noise" thing people talk about.
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