I need some help on rotating my healthy meals and not becoming obsessive about food choices

I've struggled with my weight and mental health for a really long time. Tomorrow I go to therapy and i'm trying to also fix my eating problems, obsessions and so on.... I'm glad to have therapy accessible to me and I plan on talking to my therapist, and i'm hoping the antidepressants will help. So I feel hopeful about the future as much as I can be.

I do really well with a regimen, but it always becomes a problem because I have a lot of anxiety and just completely adhere to something to a fault.

• Counting calories- if it can't be weighed, or measured I won't eat it. Which is nice for portion control and being mindful, but not eating out with friends ever, or tearing myself apart for doing it once is really emotionally unhealthy. I'll also just completely stop and give up, feeling like a pathetic waste.
• I've done protein shake diets, where I drink two protein shakes as food for the day, and eat a small dinner, and allow myself a "whole" type of snack. But its the same as the calorie counting. I always become really obsessive about it.
• My favorite diet has been the 2:5 diet, but I resorted to eating a 500 calorie turkey burger on my fasting days, and then started eating it every day for dinner. I had severe anxiety if I didn't eat it for dinner, and did for 6 weeks straight until I started getting heartburn and feeling a bit more lethargic than normal. I also don't think it's good for me to feel accomplished by overcoming the natural sensation of hunger when you haven't eaten until 6pm, feeling validated by that seems to exacerbate my problems

I don't know how to be on a diet that doesn't end in me being obsessive.

This past week i've been having a plant based protein shake, with half a banana, water, spinach and cinnamon. Lunch has been spinach, arugula, dried cranberries, 1/8 cup walnut, 1/8 cup pecan, 1/4 cup goat cheese, and 1 tbsp olive oil + wine vinegar + mustard. Snacks are banana or low sugar yogurt, or some cheese. Dinner has been up in the air which usually causes me to fold and just eat a bunch of snacks around, and feel really bad about the rest of the night.

I would like to try and build a plan of 8 or 10 different weeks of food, and I could just rotate? I don't know what that would consist of, but I would be really happy with something like that. It would help to just measure everything once, divvy it up, and leave it at that... not measuring and counting every day. I love spending a few hours meal prepping- I am a full time student right now, so meal prepping is really ideal.

What are some good ways to build a nutritious set of meals for the week that would promote weight loss? I try and stick to vegetables because I can eat quite a bit in that case and feel like i'm not starving myself.

Thanks you!

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Workout Calendar for Runners with Exercises and Tips – December 2019

Need a Running Calendar to stay on track and incorporate strength training into your workout plan? Print out this FREE pdf Workout Calendar for Runners – December 2019. Use this Running Workout Calendar with your current training plan to run stronger this month! This calendar is for runners who are currently running 4 days a […]

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Falling Into An Old Trap

I have been struggling with dieting for years. In the.past few months I have finally managed to lose a few.pounds. I thought I would feel happy, but I am not. I am still fat. Still no where.close to.where I want to be. Still feeling fat and ugly.

I know that this is whining, but my weight loss is too slow. I want to feel.slim and tiny. I want to wear size ten jeans. I want to be small. I am glad that I am finally losing weight. I am so glad that I am doing it in a way that feels sustainable.

I just feel disappointed when I look in the.mirror.

I will keep on keeping on. I just thought I would vent about that old trap I used to fall into.

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To those that would say they were/are addicted to eating - what kind of strategies help you cope with the compulsion to always be eating?

I always scoff at comments like “you can’t binge on broccoli”... Haha I do that.

I don’t think I’m addicted to food itself but more on the action of chewing, swallowing, feeling full. In the past I ate pretty typical fat food - Maccas with the thick shake and nuggets. Dominos with the garlic bread. Copious amounts of milo and milk (Aussie thing) and that got me to 80kg (176lbs) as a naturally petite (as in, small bone frame & 5ft 1) 20F. AKA obese.

Over 3 months I’ve lost 10kg/22lbs by eating more veggies, cooking at home and not eating out or having sweets/desserts/snacks at all. But it’s getting harder and weight loss aside - I don’t want to eat until pain anymore even if I lost all the weight I wanted.

My maintenance TDEE is 1600 now and I struggle to even keep it under that - my compulsive eating always sends me over. Left to my own devices (which is 99% of the time) I will eat until I feel sick & slightly scared at how much I’ve eaten. Things like rice, tofu, eggs, yoghurt, broccoli, strawberries, nuts, avocado, etc are all fair game.

Just tonight I’ve had 3 x 250g punnets of strawberries, 8 eggs, 2 cups of brown rice, 2 zucchinis (courgette), a capsicum (bell pepper), and - I shit you not - a whole 800g packet of plain tofu. A rough calorie count of that comes to at least 2000 calories in the space of a few hours (maybe 8 hours) - which if I wasn’t short and female might be fine - but for me it’s over maintenance and well over a fair deficit.

At the moment I’m trying to do IF just to keep my calorie count below 4000. Everyone tells me it’s the fasting that’s making me eat like this but honestly it’s just damage control for a long-standing problem. I eat like this if I have 1, 3, 7 meals a day, reducing the amount of meals reduces the amount of calories. If I eat breakfast I’ll eat until I fall asleep, basically.

I’m trying to find things that take my focus away from food - studying (though it’s online so I can do it at home), going for a walk, running errands etc. (Funnily enough If I’m out of the house I won’t eat or have the urge to eat. A couple diet cokes and I’m sorted for the day - but come home time it’s a free for all. And it’s not like I can avoid going home.) but I wanted to see what works for other people so I can forge a plan in place for myself to get out of this habit.

*** I just wanted to say that I don’t in any way think I struggle with binge eating disorder. I’ve never eaten in a frenzy, super quickly, secretly or with guilt - I kinda just enjoy the process of eating and will do it non-stop for hours if I can, which racks up substantial calories once I run out of veggies/fruit. I also don’t really care what I eat, so long as I’m eating. So compulsive eating feels like it fits a lot better if I was to describe it.

Hope someone relates because I feel this is so odd lol

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advice on calorie counting and not losing your mind

i am trying to get back on the weight loss train. i am down where i was from a year ago but i put about half of the weight i lost back on me. when i started last year i planned on the CICO model, using MyFitnessPal to help me track calories. I used it religiously, and i started to see the results. But it got to a point where i was so neurotic about tracking everything I consumed I was not enjoying my life. And on days where I would go over my calorie limit, i would either get stressed out\anxious or really depressed. my anxiety using this ap was to much for me so I had to stop using it. I was able to maintain my weight for a bit, but life got busy and stressful for me so i put some back on. I want to start losing again, but I am afraid of how i will act if I use Myfitness pal again. Does anyone have any good advice on this?

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I mean, losing weight is great and all....

But I look worse now naked than I ever did before. 33kg (102-68.4) loss, and I find my self disgusting, worst bit is, after a 9 month break from sex work I’ve had to go back to it to make ends meet, and whilst I look great in my lingerie- as soon as I take it off guys visibly cringe. It’s horrifying and makes me want to cry. I desperately want a tummy tuck / breast lift (they resemble golf balls hanging in stockings when I bend over now), but I’ll never be able to afford it. Don’t get me wrong- I’d rather have this skin than still be 102kg, and I’m starting to love how I look in clothes, but as soon as I take them off I just see this mass of saggy lumps and drooping boobs. I reckon with the skin taken care of I could fit into size 8-10 instead of the 10-12 I am now, at only 4-5kg from my ideal weight. My weight loss has been slow / gradual so chances of my skin bouncing back from it are slim to none. My friends don’t understand what I’m going through but I know I’m not the only one in this sub to experience it and I’m sure others have had it worse too. Sorry to rant but it’s been a long, hard day.

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Mama June Weight Loss

Maintaining a good shape may be too easy for some people, but it might be too difficult for other people. It is probably because there are people, women for that matter, whose metabolism is faster than usual. If they are like that, even if they eat too much, they will have no problem getting in shape. But their problem is that even if they want to be chubby, they cannot do so because of the natural system embodied in them. On the other hand, the people whose metabolism is too slow with the tendency to become fat, and worse, obese because even if they eat a little, they find it difficult to digest the food easily. As a result, they become constipated, and these fats become visceral fats stored in their bodies. These visceral fats are the kind of fat that is stored in the deepest chamber of your body. It cannot be easily removed by shallow dieting and even exercise. The best thing for you to do is indulge in a serious dieting and the following procedures.

You may be a person whose life becomes so sad because of bullying. You may be a person whose childhood was not even enjoyed because you are being discriminated against and are even considered outcast because of your size. You may be a person who cannot find the perfect job for you because once they see you, they do not consider it as a pleasing personality. You may be a wife whose husband maintained a concubine because he can no longer see you as a woman of interest and beauty. You may be a person who cannot dress up well because beautiful dresses, blouses, and shirts cannot fit your size. You may be a person whose life becomes useless because all you think is the unfair world of criticisms. If you are fat, they believe you are ugly. If you are fat, people laugh at you. Even if you have an angelic face, if your body is fluffy, they will even call you names. These names are slowly getting into your system and are slowly affecting your confidence.

It is important to know that confidence is a crucial aspect of one’s life because, without it, you cannot succeed in life. When you speak of confidence, it can bring you in far places. It can even make you beautiful and dignified. There are people also who will surely judge you basing on your size. You may be presumed as a wealthy man whose fridge is always full of sumptuous foods. As such, during your childhood, you were surely bullied. If a child is bullied, it will affect his or her belief in him/herself. Even if he or she is talented, that talent will not be harnessed because the child has already been traumatized by the way people treat him or her. Now, do you want those things to happen to you or your children? Of course not, so this topic will definitely help you change or realize that you need to change.

The first thing that you need to change is your mindset. Once you believe that you are beautiful, you will become one. All you need is discipline. Improve people’s perspective on you. Change the way your officemates treat you. Change the way your playmates treat you.

Readmore https://www.plotof.com/mama-june-weight-loss/

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