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Archive for the ‘Weight Loss’ Category

Stop Binge Eating

A few days ago, I suffered another night of binge eating as some of you may of saw on my twitter page. I was doing so well with my diet this week also, I was up about a 1300 calorie deficit on my 35,000 calorie challenge. Now I’m hardly above zero again.

I don’t want to live like this, I want to over come this problem. So here’s the first step. I don’t have any doubt in my mind that I do have an eating problem anymore. Before I always talked it down saying it’s not really a true problem, but it’s time to face the facts. People always say that the first step in overcoming a problem is realizing it’s there.

Second step, understand the disorder and what causes it. I read a lot of things on the internet blaming it on depression and loneliness, and most of my research suggests that binge eating is tied to emotions. I don’t think I agree. I definitely don’t feel depressed or alone. If anything the strongest emotion I have going into a binge is boredom.

I need to examine myself better during a binge. From the other night’s episode, I think I let myself become to hungry then at dinner I accidentally ate above my diet restrictions due to the hunger, and then after dinner I continued to binge out of feeling like a failure. Out of feeling like a failure! Well there’s my emotion. I’ve been blaming it on boredom, but i think I’m finding the deeper emotion driving my binge eating.

So I found the problems. How do I fix them?

Here are some things I want to try.

  • Be more forgiving! This is my golden ticket out of binge eating. Almost all of my research suggests this as a good tip for overcoming binge eating, and for me I think it is especially important seeing as I tend to binge because I feel like a failure. If I forgive myself after eating 500 hundred calories over my diet, I wont feel bad and continue to go 2000 more calories over.
  • Don’t let yourself get too hungry. I’ve been working on putting this tip into effect all week. I actually do pretty good with this, but the other night when I binged I wasn’t able to prevent the hunger because I was out and about most of the day. Moral to the story, take some snacks with you when you’re out and about?
  • Fight boredom. Since boredom does seem to be a contributing factor in my binges, I need to avoid boredom at all costs. This could mean playing more piano even when I don’t want too or going for an unscheduled walk. Often I fall into boredom because I simply don’t feel like doing anything. To solve this I will need to force myself to do activities even when I feel like doing nothing.

I will give these ideas my best efforts, and hopefully I wont binge this week.

Do suffer binge eating? If so what helps you?

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3,500 calories is equal to one pound of fat, right? If you want to loose 10 pounds of fat, simply burn 35,000 calories. Sounds ambitious doesn’t it. But this mindset might be exactly what you need to stop binging and achieve your weight loss goals.

A lot of articles suggest focusing on weekly goals and loosing a pound a week, and I’ve been trying this for the past year without desirable results.  I would loose my one pound one week, then the next week gain it back. Since 3,500 is such a small number, cutting about 500 calories a day, once I went even a little over my daily calorie budget one day I would feel bad then binge enough to ruin the entire week.

So it’s time to try a different mental approach. Instead of only focusing on a 3,500 calorie deficit, why not focus on cutting 35,000 calories? With this you’re not likely to feel like such a failure after one bowl of ice cream or one candy bar because you see the bigger picture. You can see that the one candy bay is insignificant, there for you are less likely to binge after a minor slip up in your diet.

With this reasoning, I’ve embarked on my 35,000 calorie challenge. I created a simple google spreadsheet to track my progress.

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I just came across this interesting article. It shows you how to use twitter for recording your weight loss data.

2-interesting-ways-track-weight-loss-twitter

I’m still very new too twitter, so I haven’t tried this out myself yet. I mean, I only I made my twitter account this morning. Hey why don’t you follow me

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Last night didn’t go so well, if anything it can be said I had a disaster food party. I think the proper term is a food binge. This is definitely not the kind of thing I need happening with beach season rapidly arriving. No seriously it’s almost here, I bought my swimsuit yesterday, haha or as the store called them “board shorts”. So it’s back to the saying

“if you want to keep getting the same results, then keep doing the same thing. If you want to get different results, try something new.”

I mean, I liked the idea of simply eating healthier and letting the results follow, but I have been doing that for months and simply have not gotten the results I desire due to constant binges and slip ups. There for, for the next 30 days. I will be carrying a food diary to the kitchen and everything I eat will be logged. Hopefully if I write down everything before I eat it I will be less likely to slip up. For now I think it will be easiest to simply use a notebook and paper. None of those fancy online food journal websites like, My Calorie Counter. I mean they look like cool websites, but an online food journal doesn’t seem functional. How often do we eat when were not at a computer?

This morning I weighed in at 152 lb. 30 day hard core cut, here I come. Let’s see if I can’t get down to 145 lb.

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It’s almost beach season! We better figure out how to slim down and get looking good before we miss this summer completely, right.

I was using stumble upon the other day when I came across an article promoting full body workouts over split routine workouts. The article was suggesting that a full body workout may be better than a split routine. Of course, I wouldn’t know. I’ve been doing a split routine since I started working out. So I decided I better do my research.

I was excited with what I found. A full body workout burns more calories and requires less trips to the gym! Now tell me doesn’t that seem perfect for “beach season” preparation? Seriously burning more calories means more fat loss, and less trips to the gym means more time in the sun or more time for cardio. And when I say less days in the gym, I mean it. I’m talking about three workouts a week. Of course, I’ll still be spending my off days doing cardio.

Want more information on full body workouts google it or check out this article on one of my favorite fitness resource sites. It will show you how to get started on your own full body work out routine in no time.

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Every now and then I’ll come a cross a person that is confused as to why I would diet and deprive myself of good food. Then I try to explain that dieting doesn’t mean depriving yourself of delicious foods. Here are some of my favorite healthy snacks.

Banana Chips – We can’t just give up on good fun flavor. Banana chips are probably as yummy as any sinful sugar treat, but much healthier.

Reduced Fat melted Colby Jack on broccoli – This is a nice filling snack to keep you from indulging from less nutritious alternatives

Fat free Cottage Cheese – This is a healthy and delicious snack is a good source of protein for you body builders

Dannon Light & Fit Yogurt – Make sure you  stick to regulated portions and this will keep those ice cream cravings away

Any Fruit – You can’t compile a list of healthy diet snacks without the most basic and fundamental snack

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Disaster Party

You just got done eating, and you are contemplating the desert choices. Large milkshake or an apple? You might think to yourself it’s just tonight, and then proceed with the large milkshake. Feeling like a failure, you continue to eat the rest of the night because you’ve already strayed from your diet. Sound like a familiar situation?

It is for me. Last night I sat down to eat some turkey tacos with my brother around 6, and ended up indulging in some treats for desert. What started as a simple little desert soon turned into a 3 hour food party with my brother out of boredom. We ate popcorn, ice cream, chips, and cake in front of the television. The totally calorie intake during those few hours was probably upward of 3500. 3500 calories on top of my daily budget! That’s a pound of fat, and horrible for the body. Not to mention the food hangover afterward.

To think, this would happen to me on the day I created Complete Lifetime is unimaginable. But it did. So, it’s time to learn from this incident and move on. As John Keats would say, “Don’t be discouraged by a failure. It can be a positive experience. Failure is, in a sense, the highway to success, inasmuch as every discovery of what is false leads us to seek earnestly after what is true, and every fresh experience points out some form of error which we shall afterward carefully avoid.”

Lessons learned

  • Accept a small treat every now and then. It’s okay and normal to slip up a little, and one bad snack wont stop you from losing weight.
  • Don’t pig out on junk to fill a void! I can’t seem to learn this lesson. I tend to eat when I’m bored, and this can lead to diet disaster.

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