Advice: Used to binge eat, trying to stop, what do I do about the hunger?

've been depressed I've been binge eating for a year now and gained several pounds because of it. Its funny how depression is associated with weight loss in the media.

I used to eat a lot - every second I was free, I was eating pizza and meat. It got so out of control that the food delivery guys knew me by name. Food delivery apps would offer special discounts for me. I was eating maybe five major unhealthy meals with chips and Cheetos in between.

I've been wanting to cut down on my food habits and only have three meals a day. However, I feel hungry in the gaps and I don't know what to do. I desperately want to eat something, and a lot of it, but I don't know what I should be eating because I'm worried about weight gain.

Are there any healthy foods I can eat a lot of and not be worried about gaining weight?

Or any other diet plan that will accommodate for my hunger between meals?

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Excited to get back at it!

So a small background on why I’m here, I went from being active almost my entire life, a four sport athlete since middle school, then college hit and I gained the freshman 15-20 (150->170ish)until senior year. That year brought on so many stressors and unnecessary evils, I stopped playing my club sports, going to the gym, and doing active things with my friends and instead I turned to pizza, milkshakes, and fast food. Anyways I somehow managed to graduate still, and just over senior year went from 175ish to 217 [hit 217 in March, 210 at graduation in May, and once I found likwidtek’s sheet in June I was 201]

In may I moved back home and stopped drinking as much, started eating better, and then in June I found just what I needed on Reddit, this community. Between June and late October I managed to get my weight back down to the 170s and when I started birth control again I plateaued. I decided it was best if I stopped my ~weight loss journey~ for a little bit since I knew not seeing the scale move would potentially cause me to just binge in a self destructive manner. I knew I had a Chicago trip, thanksgiving, and a Vegas trip all coming up and chose to wait until I got back to start meal planning/prepping again. I did still gym during this time, I just took a break from tracking calories and making sure I hit my daily goals. Well, I’m back and as of this morning I weigh 173! I’m honestly pretty excited I didn’t yeet myself back up to 180 during this long break lol. I know Christmas and New Years are coming up, but I’m hoping I can get to 170 before 2020:) speaking of the new year, I’m also making it my goal to run/walk a 5k every month! I did one the end of October, and am doing another next Sunday. I think it’ll be a fun way to keep me on the treadmill month to month and help me burn some extra calories. Is anyone else doing any achievable resolutions/goals for 2020? Anyways I just wanted to post this for a little external accountability. Today I’m planning my meals for next week, and Saturday I’m grocery shopping and prepping! I’m not gonna lie I kind of missed my meal plan Thursday’s. I also definitely missed the gym during my vacations so I’m excited to go back tonight even though I know I’ll be tired. My goals this upcoming week are to stick to my plan of meals +3 off track snacks, go to the gym 4 days, run half the 5k, and do the mountain of laundry that’s sitting in my room. I can’t wait to check off my “I did it!” boxes, and I hope you all stick to your goals this week too! Thanks for being such a supportive and amazing community <3

Pic of my daily weigh ins (sheet by u/likwidtek) weigh ins

Me at graduation grad

Me in Vegas! Vegas

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How to Have a Social Life Without Blowing Your Diet

One thing that makes Nutrisystem so great: You can lose weight without losing your social life. Unlike other diets that tie you to the kitchen, you can stay on-plan with Nutrisystem while meeting friends, family and coworkers for happy hours, dinners out or weekend barbecues. With Flex meals, you have the opportunity and the guidance you’ll need to stay on-track while preparing healthy foods at home with non-Nutrisystem foods or eating out.

But maintaining a social life can still be tough when you’re trying to stay on track—there’s tempting appetizers, tasty desserts and sugar-heavy drinks just waiting to blow your diet. Don’t let them get you!

The Ultimate Weight Loss Guide for Extroverts

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Follow these 10 tips to having a social life without slipping up on your journey to weight loss glory:

1. Don’t just plan your day. Plan your week.

Weight loss isn’t just about creating a caloric deficit today. It’s about creating one for the week, the month and beyond. Start with those seven days: Depending on where you are in the Nutrisystem program, you might get one or two Flex meals per week. So if you know you’re going to happy hour on Thursday with friends or a picnic this weekend, save it! Stick to your no-questions-asked Nutrisystem meals and snacks, and save the Extras and Flex meals for when you head out, so you can order without stress.

2. Offer to host.

You don’t have to go out to have a social life. Invite friends and family over to your place, where you can control what’s served so you know what’s in it and how much, so you know what’s a solid serving to stay on your plan. Or if you’re meeting at another person’s house, offer to bring something—show up with a healthy dish that you enjoy. When it’s time to eat, you can pile a big portion of this item on your plate, and fill in the rest with other offerings that look tempting.

3. Suggest a get-together that isn’t focused on food.

Go bowling, try a painting-with-wine class, have a board game night, start a book club or see a concert. Find events that you’ll enjoy that keep you in touch with your social life without focusing just on food. And if you are at a bar, restaurant or barbecue, remember why you’re really there: Put your focus on catching up and bonding with friends and family while you’re there.

6 Science-Backed Reasons to Log Your Food Today

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4. Look at the menu before you go out.

If you do decide to get together at a restaurant, go in prepared: Pull up the menu online before you head out. See if calorie counts are listed, and use them to guide your decision. If they’re not, find a dish that looks delicious and fits with your plan and decide to order it before you go. That way, you won’t feel pressure when you sit down, and wind up ordering something off-plan—or something you won’t end up enjoying.

5. Don’t show up hungry.

You might think it’s best to “save up” for a treat like a night out by eating less throughout the day. But this can backfire: You may wind up so ravenous that you eat more than you originally planned. Put a little something with fiber and protein in your stomach before you head out so you can feel a little full in advance—a Nutrisystem shake is a perfect, easy choice. This way, you can enjoy your socializing treat with a healthy portion.

6. Attack your cravings!

Don’t dance around your cravings: Nutrisystem dietitians say to attack them. If you’re really craving a juicy burger, order one and have a portion-controlled size. Our experts say that when you avoid your cravings, you can end up overeating by trying to satisfy it with other foods—eating a bunch of pretzels, for instance, when what you really want is a bite of chocolate. Instead, recognize your craving, order something that will satisfy and take the time to enjoy it.

6 Questions to Ask Yourself Before Snacking

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7. Keep a Nutrisystem snack tucked in your bag.

One way to attack those cravings is to come prepared. If you’re out longer than expected, you might want to dive into dessert, even if it’s not in your original going-out plan. Having a Nutrisystem snack handy—like Nutrichocolates or, if you’re into salty, Popcorn or Snack-a-Rounds—can give you something safe to munch on and stay on-plan.

8. Alternate a glass of water with each alcoholic beverage.

You’ve heard this one before, but that’s because it works: Water will help you metabolize the alcohol, so you don’t get too tipsy—which can lower your inhibitions to other foods and portions you’re trying to avoid. In fact, the alcohol may make greasy or other cheat foods seem more appealing: In a 2015 study of 35 women, those who had alcohol in their system had a more sensitive brain response to food aromas, which led to eating more than those who were sober. Water will also keep you hydrated, which can make you feel less snacky, since our bodies sometimes mistake thirst for hunger.

9. Ask a friend to be your accountability buddy.

Staying on track is easier with support. In fact, multiple studies have found that it’s easier to stick to a diet or fitness plan when you do it with a partner or friend. When you head out, enlist help. Ask a friend that you trust to help you: Tell them your goals for the evening and ask them to gently help you with a subtle reminder if you go for an extra dessert or order something off your plan. You may still decide to have a small off-plan treat, but the reminder could be enough to make you mindful of your decision and stay on track.

7 Ways Social Media Can Help You Lose Weight

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10. Remember: It’s cheat meal, not cheat day.

If you go overboard at a social lunch or happy hour, you haven’t ruined your weight loss progress: Many dieters trip up at one meal, get discouraged, and go overboard for the rest of the day because it’s already “ruined.” The term is “cheat meal,” not “cheat day”: If you have a meal that you think could set you back, remember that it’s just one meal. Don’t beat yourself up and don’t give up. Give yourself some slack, remember that you enjoyed your cheat and get back on track—little decisions that you make, starting right away, will lead you to weight loss success.

The post How to Have a Social Life Without Blowing Your Diet appeared first on The Leaf.

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With holidays here, do not drive yourself crazy trying to force weightloss.

Hello, Reddit!

About a month-ish ago I made a couple of posts highlighting my ten years of weightloss/maintenance and how I worked through habitual overeating.

With the holidays here, a lot has been on my mind about how to save our sanity trying to lose (or maintain) weight during a season of celebration consumption, where we are often at our most-stressed, most vulnerable, and surrounded by food and people encouraging us to eat.

This may not be what you want to hear, but it may be what you need to tell yourself: don’t make yourself miserable by forcing it.

I’m not saying, “eat an entire sleeve of cookies, YOLO!”

I am saying, give yourself a freaking break.

Figure out your maintenance calories and shoot for those. If you go under, great! If not, okay!

You’ve probably gone at least a few cycles of gaining 5ish lbs over a holiday. And probably resolved to lose it in the new year. Cut that shit out. If that worked, it would have worked.

You’re gonna have maybe 40-60 years of holidays left. If you don’t figure out how to enjoy them while maintaining eventually, you’re going to drive yourself crazy for 40-60 years.

It’s okay to go a month or two not losing weight. Maintainable and sustainable weight loss is all about developing a different relationship with food, eating, and replacing our bad habits with food ones. You didn’t get to where you are with one or two bad months of eating. You got there when years of it. So take this time to practice what life will be like post goal weight (and you WILL get there!)

Here’s what’s worked for me:

1. Drink water. Tons of water. More than you think you need.

2. Try to prioritize sleep; exhaustion makes it so much more difficult to make good choices.

3. Find a way to keep your body moving, if at all possible. This can also be a positive mental health habit- an evening walk, 20 minutes of yoga, etc can give you some “you time” in a season that is very emotionally demanding

4. If you know you ate a lot of high-sugar and high sodium food, and you maybe didn’t sleep great- it’s OKAY to not weigh yourself the next morning. Don’t set yourself up to feel like failure when you know your body will be retaining water. Drink more water today, try to get to bed early, and weight yourself tomorrow.

5. Try to limit grazing. A good idea I heard that has stuck with me is to only eat while sitting down and really intentionally eating. This cuts off the grazing/random snacking that we tend to do (without even enjoying it)

6. Choose one meal a day that you’re going to be thoughtful about. It doesn’t have to be the same one every day, but if you’re going to a dinner party, a high protein, high fiber lunch will go a long way to keeping your eating habits in line.

7. Know that you may gain a little weight, and that’s okay. In the end, as long as you lose more than you gain, you’ll end up where you want to be.

8. Make sure there are activities that you enjoy that are NOT food related. If all of your holiday plans involve food, find something else to begin including. Ice skating? A tour of Christmas lights? Christmas caroling? Do something that isn’t food-focused.

9. On that note, make sure there are things you enjoy, period. If you’re emotionally exhausted from giving your time and mental energy, it’s okay (and IMPORTANT) to give yourself a break. Watch that Hallmark movie alone with a hot coco, take a bath while listing to Mariah Carrey on a loop, get out that Christmas cross-stitch, whatever you can do that gives you some reprieve from the insanity.

10. Think ahead of time to family gatherings, etc. that might be hard to cope with, where you might expect some random aunt to tell you how fat you are, some cousin who has always been your grandma’s favorite, or your perpetually skinny sister who can’t help but comment on what you’re eating, and plan ahead for how you’ll deal with/respond to/put up boundaries in these kinds of situations. Try out phrases to deflect and respond ahead of time. It will make you feel so dumb to say them out loud, but DO IT so that when that aunt asked if you’ve ever tried to lose weight, you’re not unable to reply in a productive way. Give yourself a fighting chance to not think of a retort in the shower next June. Plan it out ahead of time.

This is a tricky time of year, but you’ve got this.

Happy holidays. I hope this helps someone.

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Trying to get my mojo back

Well, I seemed to have lost my mojo. I could use some advice and encouragement for others who made it out of this foggy spot before.

I feel disappointed with myself. That I didn't stay on track. And even disappointed that I didn't celebrate what I did accomplish. I was hoping to have an exciting before and after photo someday, to be honest. Like a bratty kid, I want gold stars, but my inner bitch won't let me have them.

I was always waiting to hit some goal more significant. Never hit "50 lbs lost" - hung out here instead. Today, I'm celebrating a SV that I have maintained and not gained weight for 2.5 months.

Not celebrating the loss means I risked giving up, exasperated, YET AGAIN. My weight loss journey started in 2014 and my MyFitnesPal graph looks like peaks and steep drops til I just pop up somewhere on the graph, much higher, much later.

This time, I thought, it would be different.

Since mid-March 2019, I followed a plan-and-measure everything for 6 months in which I lost 48 lbs. Cico is the best thing that has ever worked for me.

I used to check in more often on this subreddit and leave comments. I just got out of the habit? The loseit challenges were a great support, but I dropped off this last one, and felt so disappointed in myself. I am one of those people? I don't want to quit.

I hit my current weight mid-Sept, around my 45th birthday, and I've been bouncing around that for 3 months. I thought by now I would have lost much more if I had continued at the same pace. But I had a few days when I stopped tracking, and I thought, Oh, I will just take a short break. Then there were always 'special' excuses. Oh it's just a treat. It's a special occasion. We're travelling. Yeah, I'll get back to that.

I feel like I was veering into a danger zone when I saw the scale hit 188.8. No no, I can't go back. I'm ready to get back with the plan. I've been trying to make some better choices and got back down to 186. Where I was mid-September, and I realized maybe it's not as bad as I thought.

I want to flip it the story around right now. I have a scale victory to celebrate. I didn't gain. Now, I need to get back.

Any encouragement and advice would be welcome.

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Day 1? Starting your weight loss journey on Thursday, 05 December 2019? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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Will this help me lose weight?

Hi all! I recently applied for a job and got it! Yay! This job is located at an adventure park. It's a job that requires me to attend to customers, walk around and mostly stand for LONG hours. ( like 5 hours a time) I also live far from my work so I have to walk at times to reach my work place.

So I started work on Monday and each day, I walk around 15k - 20k steps for the duration of 10 hours. My legs get very sore. But a good night rest helps me recover very fast. I sleep 7-8 hours a day. My allocated dinner is at 4pm.. Very early. I'm asian so what I normally eat during my break is a bowl of rice and a few side dishes. When I end work, it's late at night so I don't eat then. I only drink a cup of hot chocolate before I sleep. So for the whole day, my only meal is dinner at 4pm. I know I SHOULD eat breakfast, but I often forget about it as I'm rushing for work.

Will I lose weight? I work all the day til the end of February. Before I started work, I stay at home for days and eat more than 3 meals and snack without thinking.

Are there also any side effects ( smth like suddenly gaining weight fast when I eat 3 meals again?), or any tips to help me lose weight? Or what am I doing wrong?

My starting weight was 58kg. I'm acceptable but slightly on the edge of being overweight. I haven't weighed myself since Monday since my weighing scale is broken. So i will update ASAP!

Thanks so much redditors! Really appreciate the response! Good luck with your weight loss journey!

TL;DR I'm working everyday, walking up to 20k steps and only eating 1 meal a day and a cup of sweet drink at night. What will happen?

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