How can I stop myself from binge eating?

Over the last year and a half I’ve been on a weight loss journey and have lost over 35kg, and I’m overall really happy with my progress and would still like to keep improving. However I seem to have been falling into old habits again, not being able to control myself when eating things I like. For example if I get offered a piece of chocolate, I then often feel the need to get a whole bar and essentially “finish what I started” or if I have one apple I buy a whole pack and eat those. This was a major problem I had before I started losing weight, because it would often make me finish all my food for the week in about 3 days and sometimes I would even eat other people’s food and anger them. This of course is ignoring the obvious weight gain I will get by doing this. I had managed to keep control of it for a while but I have fallen into the same bad habit since I’ve been treated to Easter eggs and chocolate lately. Could anyone please let me know how I can help manage this problem better, because I’m terrified of losing all my progress and starting back where I was two years ago, thank you.

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Worried about weight loss, loose skin, and disordered eating habits

Bear with me this will be long but I'll try to be as concise as I can be:

I am a 5'5 25f, maintained about a 65 pound weight loss that started when I was 19, for almost 5 years with maybe a 20lb fluctuations in between while still staying at a healthy bmi.

However this past year I got into a relationship and gained 50 pounds and I'm dreading going through the weight loss process again. I'm 185 lbs now and just dying to shed at least 40.

However I'm worried that my loose skin is going to be really bad and im not gonna bounce back the way I did as a teen.

I'm also worried about sticking to my plan, which includes eating 1400-1600 calories a day. I work a pretty active job and walk a lot, the thing is my partner is a chef, im a foodie, and we both really enjoy cooking meals together and going out to eat to try new things.

I'm sad to think about losing that aspect of our relationship as it's a huge source of enjoyment and bonding for us. So I need ideas on how to replace that...

I'm just dreading the 5 months ahead in which I'll have to eat like a rabbit but I know I can do it and I know it's necessary.

TW; numbers

The last time I did this though I fell into some really disordered eating patterns and was not eating anywhere near enough to sustain my lifestyle. About 800 cals a day.

It's how I lost 65lbs in the span of like 6 months. I actually ended up developing a binging problem because my body was so starved. I did manage it to reign it in and prevent myself from gaining all the weight back.

My concern is my inability to sustain a balance. It seems like I'm either overly disciplined and harsh about my food intake, leaving no wiggle room at all. Stepping on the scale 5+ times a day and shit talking myself to stay motivated.

Or I just don't give a fuck and eat whatever I want which is way too much.

I'm not a binge eater though, that only happened temporarily as a result of my under eating.

But again it seems like any time I try to give myself wiggle room for the sake of my sanity, I just end up falling off the wagon. It's so frustrating

If anyone could offer some encouragement, tips and tricks, and any advice, I would really appreciate it.

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What's the best way to lose the remaining faster?

Hey, I'm 27m and around 140kg (308 lbs) and 198 cm. I work in IT, so I spend my days sitting behind a desk. I've already lost about 45kg (100 lbs) and I'm on a journey to lose more. About 14 months ago, I was so fat at 185 kg that one morning, I struggled to get out of bed and go to my desk. After half an hour of effort, I managed to get up, but I realized it was a turning point in my life to start living healthily.

Since then, I've tried various approaches, and the most effective one for me has been a high-protein diet and hypertrophy workouts. I aim to track my calories and macros, even though it's not completely precise. I follow a 1/10 rule, avoiding foods where the calories exceed ten times the protein content. I meal prep chicken in every weekend and eat them with a lot of vegetables. I also hit the gym for weight lifting (hypertrophy) training about four times a week. Recently, my blood test results were excellent, and I no longer have a fatty liver.

Now, my question is, how can I maximize weight loss in the next three weeks? My best friend's wedding is in four weeks, and I'll be seeing him after three years. I want to look my best at the wedding and wonder if there are ways to expedite the process. Should I incorporate more cardio, follow a strict diet, or consider medication? Any recommendation is welcome.

Here are some current and past pictures: https://imgur.com/a/ttXipN2 And https://imgur.com/Xsq0bfR

Thank you in advance.

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(Not) Staying on track during PMS - Anyone else?

I know how to lose weight. I know the principles in theory, and I have already managed to lose ~10kgs (22lbs) from my starting weight (95kg/210lbs, 5'4"). So, I know I can do it, I know how it works and I also have some experience how I react to different food intakes, different types of food, how to deal with cravings, the whole deal.

I also want to emphasize that I take my weight loss pretty chill; if I plateau, I plateau, if I feel like maintenance is the way to go for a while, so be it. I don't worry if I go over budget on rare occasions, and I don't stress about the scale if the water weight fluctuates.

At the moment, however, I am in a phase of weight loss. I limit my daily calories to a reasonable amount that i know I can sustain over a longer time (as I did it for some time now, with some breaks).

Now, I also happen to be born with an intact female reproductive system, so once a month my cycle cycles around. Most of the time, I am fine; as some of you will no doubt know, however, PMS is one hell of a monster.

Cravings, stress, tiredness, aching, mood changes, everything seemingly working together to try and derail you from your weight loss journey. Today, it is as if my brain lost its ability to understand consequences.

Usually, when I want to eat something just for the tast, feel or to fulfill cravings, I can look at it and make a decision - eat this now, but at the cost of (some of) today's deficit, budget it in or don't, because you don't really need it. Sometimes I decide one way, sometimes the other, but I always feel in control. This took a lot of work, and I am proud of this.

But just before my period, all the control goes out the window. I take a look at some chocolate, think 'oh, I don't actually want to eat this right now' and yet my hand moves by itself, and I eat. Then i think 'okay, that's enough', put the thing away ('cause I know, if it's there, I'll probably eat it sooner rather than later).

Then, 20 Minutes later, the empty wrapper/box appears on some countertop. I ate it all. Sometimes, I still want more. It is like inside me, an insatiable beast awakens that takes over my body for short times and just takes over decision making like this:

Wants chocolate but also wants to lose weight -> I don't really need that chocolate, I'd rather not eat it -> ??? -> Eats all the chocolate.

It doesn't help if I 'allow' myself some. It doesn't even help if I don't have chocolate at home. I have found myself in the store during that scenario more than once, fully aware that 'that's not actually what I want to do right now'.

To be clear, this is - for me - not a big concern, I consistently only eat ~300kcal over maintenance for like two days a month because of this. It just is pretty annoying and I feel weirdly out of control about this.

This got long, but I had to get it out there. Does anyone of you feel the same? Do you have tips (besides protein/nutrient/iron deficiency - I have that pretty much under control) or other advice? Do you sympathize with this?

I guess I just need to know that I am not alone!

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Weight Lifting Belt No Longer Fits - Success

Went to the gym today to workout my legs via squatting, and noticed my belt was too loose, even on the tightest notch. Will have to buy a smaller belt next week. Have been in about a 1,000 cal/week deficit over the last few weeks after taking some time off from CICO to try to rebuild some strength I lost over the last year. Strength has gone up quite a bit without much change in body weight, which is fine for now. The situation today is a unique milestone/way of measuring success, even though it screwed up my workout... lol

​

Still gunning to lose a few more pounds from here. Weight loss journey nearly complete after a few years.

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How often to adjust calorie deficit?

Hey y’all, happy Friday!

For the billionth time, I’m trying to start a weight loss journey and eat healthier. I am currently a 5’6 27F who weighs 255 lbs. I’ve been tracking my calories this week and the average is around 2,700, which does make sense given my weight, unfortunately. I’ve tracked extensively before, but I admittedly tend to give up on days that I go over so this was a cool experiment.

Numbers breakdown

Current calories consumed: ~2,700 calories per day

Maintenance: ~2,200 calories per day

Ideal calorie deficit: ~1,700 calories per day

I can never keep up with diets so I’m trying to do this as sustainably as possible (without taking 10 years lol). Would it make the most sense to lower calories by around 100 calories per week or maybe biweekly until I’m at a better point for weight loss (around 1,700 calories per day)? What have other folks done when they’re trying to be slow & steady?

That being said, I’m definitely eating a lot of high calorie foods, which I can try to avoid in day-to-day life. I’m wondering if I should decrease calories by 500 to start with, which would be my maintenance calories (2,200 calories), and then slowly lower after that? I could give myself a month at 2,200 and then lower by 50 weekly or 100 biweekly or something until I’m at around 1,700?

I have a bad habit of undereating one day, which leads me to be ravenous the next, eating 3,000+ calories. To a point, I need to master the basics of eating 2-3 times a day, not eating in the late evening, etc. so forming healthier habits is also going to be a priority for the first few weeks/months.

I want to be sustainable, but I’m also motivated by results so I’m a little worried that going to 2,600 -> 2,500 -> 2,400, etc. won’t lead to any change in weight, which may crush my motivation a little bit. I’m in it for the long haul either way, but want to set myself up for success. Please let me know your thoughts or what worked for you. Thank you!

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Does anyone eat the same food everyday ?

Does anyone eat the same foods everyday for weight loss and to hit macros? Or plan their my fitness pal diary in advance to stay on plan? Does it help you stay consistent or does it get boring ?

I have been struggling to stay consistent with my diet and end up using my calories on sweets and chocolate. i know some people find it easier to eat the same foods everyday.

I am 33, 5 foot 4, currently 142lbs and trying to lose another 10-14lbs on 1200 calories and 80-100g of protein a day as I weight train 3 times a week.

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