It's generally a bad idea to try to "make up" for over-eating by severe restriction.

I see a lot of comments on this sub by people who eat too many calories, and then say they are making up for it by not eating for the rest of the day or going on a 24 hour fast. But I'd be willing to bet that the majority of these people:

1. Lost control in the first place by restricting too heavily
2. Will within the next week "lose control" again and then binge again, and not connect the dots that the reason this happened is because of physiological processes that happened as a result of severe restriction
3. Stuck in yo-yo dieting
4. Sabotaging their own weight loss by "punishing" themselves, and further damaging their relationship with food by thinking in terms of reward/punishment and not fuel.

It happens to almost everyone. We mess up our diet, and immediately feel shame and guilt. But a one-off is not going to make us fat, as nobody got thin by eating a single salad. Our bodies are not simple input/output machines that can have their calories adjusted at a whim. They are very complicated input/output machines that need a certain amount of calories to function properly, and the processes that drive hunger are extremely powerful, which is why if you restrict too heavily, at some point you will most likely lose control and binge.

I have seen almost every professional recommend that after a binge or over-eating, you forgive yourself and move on. You eat normally the next day, or maybe a little but lighter, but you don't punish yourself. You identify what triggered the binge, or why you overeat, and take the steps to prevent it. Eating all of your calories by 9 a.m and then not eating the rest of the day is setting yourself up for a continued unhealthy relationship with food, with is how people got fat in the first place.

If you're worried about the "lost time" from over-eating and just want to make up for it as quickly as possible, most likely you will set yourself back even further when you over-eat AGAIN by the end of the week because your body does not react well to extreme deprivation.

EDIT: If you're doing OMAD or IF or something, in which the eating pattern isn't about punishment, and you work up to it, I think it's a different thing. I am not saying these eating patterns don't work.

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My Random, All Over the Place Weight Loss Journey

I've been a lurker on this sub for about 6 months and decided to share my story.

I’m 21 years old and started packing on the pounds around the beginning of high school, and hit 200 lbs by junior year.

About 10 months after graduation I tried to lose weight and ended up losing 12 pounds, but then my car broke down and I completely stopped trying.

Then I ended up getting a place with my sister, who was also obese. Not a good combination, but at the time I didn't realize that. We would get fast food late at night, sometimes even in the middle of the night. I ate like absolute garbage, but it never really bothered me. For some odd reason, I had it in my head that I was fat and that I wasn't ever going to lose weight, so I never tried. Of course, I hated being fat, but never really connected that “hey if I stop what I’m doing and change my ways I won't be fat anymore”. I simply accepted being fat and thought I would be for life.

After about 7 months of living with my sister, I had reached 238 lbs, and she reached 260 lbs.

In December 2017 my other sister, who is the polar opposite of Rachel and I, had bought a house and had an extra room I was able to rent. Living with Rachel posed more issues than just weight gain, so I was thrilled to be moving into a better environment.
At the time when I moved in, I didn't really know how much I weighed, as I didn't enjoy stepping on the scale, but I would guess 235-245 lbs.

I got a job in childcare shortly after moving in with my other sister, which requires you to be on your feet a lot. By June of 2018, I was down to 225 lbs. I think I can thank my extremely busy schedule for that, as I was a full-time student and worked part-time.

By December 2018 I was down to about 210 lbs.
I feel my weight loss journey didn't truly start until April 2019. I was about 207 lbs and decided “hmmm maybe if I actually tried to lose weight I could”. I dug up some old pictures and did a side by side and was so surprised by the difference, it was enough motivation to get me started.

So I joined a gym and began calorie counting, and was steadily losing about 2lbs a week. I ended up phasing out the gym and am still losing about 2lbs a week. I started intermittent fasting at the beginning of July. I tried keto but I love fruit way too much, and really didn't like having restrictions on what I eat.
I’m currently at 178 pounds, on my way to a healthy weight and I couldn't be happier about how far I’ve come.

I can't say that it has been difficult for me, because it hasn't. I'm not really sure why that is, it's almost as if a switch was flipped in me.

In the fall I'm going to be doing a quarter of school abroad and am very worried about counting my calories as efficiently. I feel like I won't be able to lose weight while there and sometimes I even wish I wasn't going, just so I can stay on track with my weight loss.

Also thanks for reading this far

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I feel like I’ve lost enough weight to be noticeable, but nobody is noticing!

Stats: F/25/5’7. SW: 170lbs CW: 152lbs GW: 130lbs

Warning: Vein post ahead 😝

Hi!

First time poster here, but been lurking for the past couple of months. I’ve come to you all today, because in the past 3.5 months I’ve lost 18 pounds! Yay! BUT, absolutely no one has noticed!! What the heck?! Why is that?!

I’ve read about the paper towel theory and I’ve read that you have to lose 2.5 BMI points for people to notice your face is more attractive. I’ve searched this sub and found similar posts, but the posts had quite different stats than me and not quite the answers I was looking for.

I’ve lost 2.8 BMI points, my clothes all fit better or loosely now, and when I compare new and old photos I see progress!

I’m whining today, because nobody at work, none of my friends and none of my family have noticed! My Mom is my boss and she’s always noticed changes in my body, but hasn’t noticed my 18 lbs loss.

So I’m wondering if anyone has any other information beside the paper towel theory and 2.5 BMI change theory I could use to set my next mini goal? Or input to why my journey may not be as noticeable as others? Anyone with similar stats remember when people started noticing weight loss?

I’m so happy with my progress, but I’d be tickled pink to get a compliment on it!

Thanks!!

TL;DR - How might I explain a 2.8 decrease in BMI not being noticeable to anyone around me?

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A thought on weight loss and my own journey

I incorrectly assumed that losing weight would be a magic bullet to loving myself and my body. I, much like many high schoolers and high school girls in particular, spent my high school years thinking I was fat. I was athletically built, 125-135 pounds (as I got taller) on a 5’8 frame. I was very healthy, but I used to and continue to have body dysmorphia issues.

As I got older and stopped participating in sports, I put on weight, causing myself to feel even more dysmorphic. I adopted unhealthy eating habits to cope, and it turned into a cycle of mental hurt and pain associated weight gain. I couldn’t fathom anyone valuing me if I wasn’t a size 0.

I am doing much better now, and I am down 10 pounds, but I have to remind myself to accept who I am where I am at, and tell myself I am no less of a person just because I still have weight to lose. One side of me says “Wow! Look how far you’ve come!” and the other side says “Yeah but look at how your stomach giggles.”

I am realizing for myself that weight loss is just as much a mental journey as it is a physical one, and I just thought I’d mention the more mental side as I don’t see it talked about often. For those that need the reminder, you are valid whatever your size, wherever you are in your journey. I say this because I need the reminder too.

Take care of yourselves, your mental health is just as important as your physical health :).

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Looking for a weight loss and exercise accountability buddy to hope back on this journey with me. Calorie tracking, sharing goals, pushing each other, etc.

Backstory on me: 35 years old, married, male. 250lbs. Lost 100lbs about a decade ago but it's starting to creep back up on me and I'm making some changes to fix that.

What I'm looking for:

When I lost the weight previously a big factor was that I had a friend whom was trying to do the same thing and we kept each other motivated and accountable and it made the journey more bearable.
We did this in a number of ways: We shared monthly and sometimes weekly weight goals. We shared exercise goals (both of us walked a lot and had fitbit's) We both used MyFitnessPal for food tracking. We shared progress pictures occasionally. The most important part though was just txting with someone doing the same thing as me. Whether it was egging each other on to walk one more mile or bitching about how many calories we have left to use on MyFitnessPal, it's what kept us both going. I'm not talking incessant txting or anything, just a couple a week up to a few on some days. I'm not picky as to where you are on your journey, though it would be nice if we're close to the same in terms of goals (I'm currently shooting to get under 200 lbs, so 50 lbs to go). I'm not picky if your male or female or how old you are even. I'm just looking for one person who needs this kind of situation to help them to be successful, groups never really worked for me.

If this is something that you're interested in, shoot me a PM.

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I am done Binging.

I am still new to this weight loss journey and with every failure comes success, because that means I learn something new and can improve.

I started doing fasting. One day all I had was 2 cheese sticks (100 calories) the other days, I ate 800 to 1,000 calories.

Enter the BINGE. After swimming for a couple hours and then the start of my PMS, I had one day where I ate 4,000 + calories. The next day, 2,000 plus calories.

I checked my stats. (I am a numbers nerd) turns out, my average caloric intake including the days at a deficit and the days I binged, netted to 1800 calories.

1800 is my maintenance!! Coincidence? I think not. My body is trying to keep me at this same weight.

I realize restricting calories at a large deficit is not going to work for me anymore (it worked when I was obese but now that I am only 10 lbs overweight, not so much.)

I don't want to venture into disordered eating territory, so I am going to lower my calories much more slowly and play the waiting game. I have to be patient or my body is going to freak out and make me binge.

I am learning so much about this process. The more I lose, the harder it gets. But I am not going to give up like I did last time. I am going to reach my goals!

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NSV I'm finally a L from XL

I tend to wear my clothes to shreds (more with being frugal than body conscious) and recently had to replace some of my aging work t-shirts. XL was too big and L fit just right. I couldn't be more happier because this journey has been long and finally I can see a measurable difference.

In my weight loss journey I've lost about 30 lbs from my heaviest. Last year I lost about 20 lbs by healthy eating and and not being so sedentary. I maintained the weight off by starting a running program (C25K if you are interested) and transferring to a field position at my job which meant less sitting on butt behind a screen all day.

Then the weight started to creep back up and I regained 10 lbs. That's when I decided to go on a sugar fast. I started 3 times before it actually took. Chocolate I love you too much. That was a little over 3 months ago. The sugar fast I started was all sugar including fruits and vegetables. From there I transitioned to keto but a modified version closer to carnivore (not full carnivore yet).

Since then I've lost the 10 lbs I regained and 10 more. I'm not done yet a have a long road to go but I'm hopeful now.

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