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J0rdanat0r
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« on: January 27, 2012, 01:15:48 PM »

Hey, this is my first post as I'm new to Ask Scooby but I've been a long time lurker so hey!  Cheesy

Now for the question. Can any of you help me to stop breaking my diet/nutrition? First of all I'm trying to lose weight. Through Mon - Fri I eat healthy and 500 calories under my tdee, lift weights 3 X a week and do cardio 5 times a week. I also sometimes eat back a few of my calories burned through exercise with (since I drop 500 through nutrition). But as soon as the weekend comes around, I just waste all of my progress and eat loads of junk and crap. For the weekend, I usually eat junk-ish food, but I try to stay below my tdee whatever the case. So for example, for breakfast, instead of oats, water and a banana with 1 whey protein scoop, I'd eat some sugary cereal like cookie crisp etc equal to the same calories. So I'd effectively swap my healthy food for bad food. But I always manage to eat and binge! It's horrible. For me, its like I eat something like a chocolate bar, and after I finish it, I still want something sweet, as if my craving wasn't satisfied. Then I go and scoff some biscuits, or sweets, or crap. And believe me, my willpower isn't strong enough to say no. I just keep eating crap and before I know it, all my hard work is down the drain. One really bad thing I noticed I do is eat things I don't usually get. So for example, say I've gone a week of good nutrition, no setbacks, and there happens to be cake in the fridge. I think, wait, there's never any cake in my house! I MUST get some, before everyone else eats it! This happens with all sorts of junk food that I see in my house that isn't normally there. For example, I saw a packet of Cheese Doritos in my cupboard today (crisps), and thought the exact same! I thought, I gotta get some before they're all gone. I feel really guilty after though, as I've ultimately blown my progress. The next week I repeat the same mistake, even though I think, no way is it gonna happen again I'm totally prepared for this, and before I know it, it's Saturday and it's 4PM and I'm already over my tdee with crap.
What I'm really asking is, can anyone give me some tips to prevent my binge on the weekend (it's always the weekend that I ruin it!)? I've been thinking, that maybe whenever I feel like eating more (say I have a cheat meal), I could try to drink a cup of tea instead, to take my mind off it. That few calories in tea HAS to be better than splurging and eating 2k worth of calories.
Any help would be appreciated!  Grin
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    « Reply #1 on: January 27, 2012, 01:24:26 PM »

    The thing that really helps me is by just having my own section of the fridge/cabinets and turning a blind eye to the other junk that I deprive myself of that my room mate keeps around.

    If you can get through the weekend, the next one will be a lot easier.  You'll be motivated by your success, and the cravings will get less and less severe.

    Here's another thing; I plan my cheats very carefully, so there is a limit to how much I eat because there is simply no more.  For instance, I'll keep only one chocolate bar in the cupboard instead of buying a pack of them.  That way, when I'm done, I'm done.  There isn't anything left to binge on.

    Don't get me wrong, I binge eat from time to time too, but those are things that help me.
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    J0rdanat0r
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    « Reply #2 on: January 27, 2012, 01:30:06 PM »

    The thing that really helps me is by just having my own section of the fridge/cabinets and turning a blind eye to the other junk that I deprive myself of that my room mate keeps around.

    If you can get through the weekend, the next one will be a lot easier.  You'll be motivated by your success, and the cravings will get less and less severe.

    Here's another thing; I plan my cheats very carefully, so there is a limit to how much I eat because there is simply no more.  For instance, I'll keep only one chocolate bar in the cupboard instead of buying a pack of them.  That way, when I'm done, I'm done.  There isn't anything left to binge on.

    Don't get me wrong, I binge eat from time to time too, but those are things that help me.
    Thanks a lot for the tips!
    I actually have my own cupboard for healthy foods believe it or not. In there I have all sorts of good food that I eat and its only me that eats them (I'm 17 living at home with my family of 5 -- who basically eat anything). That's actually a really helpful tip about keeping only one cheat meal in the cupboard so thanks. The things that kills me though are the rest of the cupboards. They're always filled with crap and chocolate and most of the time I turn away from them, but as soon as I think I deserve a cheat, they all happen to coincidentally come into contact with me  Cheesy.
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    Polished
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    « Reply #3 on: January 27, 2012, 01:42:57 PM »

    Haha, I absolutely know the feeling.  Another thing that I thought of; try not to feel guilty if/when you cheat (don't know if you do, but I definitely used to), as the feeling of guilt will often set up some kind of weird momentum in my binge like "well damn, I already ruined it, may as well continue!"

    Just accepting a slight loss in control will help prevent it spiraling, I've found.
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    scothosw
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    « Reply #4 on: January 27, 2012, 01:55:02 PM »

    LOL,

    I have the same problem with sugary foods.  Once I take one bite, it's all over.  You say to yourself, oh just one cookie or one whatever isn't going to hurt.  The problem is, I get this intense hunger right after swallowing "high carb" food.  I can't control myself and I start eating more, before you know it, your way over your calorie count.  I've dealt with this for many years.  The only way I can conquer it is to basically NEVER eat high fast acting carbs.  I can't eat potatoes, white flour, chips, sugar, high fructose corn syrup.  If I do, it's all over.  (High carbs put me in a low state about an hour after eating them, causing slight brain fog and sluggishness).  I'm probably borderline hypoglycemic.

    Real fruits like blueberries, strawberries, apples, and banannas don't have this "I GOTTA EAT" feeling.  I rotate those every day and that's about as sweet as I can go.

    If you never eat the bad food, you will never get that feeling and blow your nutrition plan.  It may sound harsh, but it's the same reason alcoholics can't ever have a sip of alcohol.  Once you start, you can't stop.  You will never miss the junk food if you eliminate it completely.  You will never have the remorse, and you will feel mentally sharp.  

    So my only advice is, go 2 full weeks and don't touch the junk.  Then see how you feel.  My guess is you'll feel pretty good.  You have the will power to do it for 2 week.  Pick a small goal your trying to reach in 2 weeks as well.  Write it on your fridge, write it where the junk food is.  Associate the junk food as a barrier between you and your goal.  Make it a personal challenge.

    Scott



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    Nicky
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    « Reply #5 on: January 27, 2012, 01:57:57 PM »

    Haha, I absolutely know the feeling.  Another thing that I thought of; try not to feel guilty if/when you cheat (don't know if you do, but I definitely used to), as the feeling of guilt will often set up some kind of weird momentum in my binge like "well damn, I already ruined it, may as well continue!"

    Just accepting a slight loss in control will help prevent it spiraling, I've found.

    This is the devil itself, I used to have it as well.

    But yeah, Polished has given you great suggestions Smiley
    Just don't worry if it happens from time to time - it will, you're not a machine. Just try to minimize them as much as possible and always have your goals in mind.
    What helped me a lot though is not having junk in my house at all, you get use to it after the first couple of weeks.
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    « Reply #6 on: January 27, 2012, 02:16:02 PM »

    Haha, I absolutely know the feeling.  Another thing that I thought of; try not to feel guilty if/when you cheat (don't know if you do, but I definitely used to), as the feeling of guilt will often set up some kind of weird momentum in my binge like "well damn, I already ruined it, may as well continue!"

    Just accepting a slight loss in control will help prevent it spiraling, I've found.

    God, I hate this feeling. It's why it's really hard not to eat an entire gallon of ice cream, even if I've only eaten 1/2 to 1 cup of the stuff, and then go continue into a random raw pancake batter, fried dough, brown sugar, butter, and tortilla binge... Then go 5 hours on the elliptical the next day, then want to binge again, cycle repeating, which is basically what was going on over break, thus I gained 5 pounds. That's why one plans this stuff carefully. Parties get pretty gnarly too, but being around others moderates it a bit more.
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    sufy123
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    « Reply #7 on: January 27, 2012, 02:28:21 PM »

    I am the worst, if i cheat then its all over for the WEEK. Im like "hmm, I f****d up big time, might aswell start next week" Then i retry the following monday lol.
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    « Reply #8 on: January 27, 2012, 02:34:20 PM »

    I am the worst, if i cheat then its all over for the WEEK. Im like "hmm, I f****d up big time, might aswell start next week" Then i retry the following monday lol.

    Hopefully it's a sunday Tongue
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    « Reply #9 on: January 27, 2012, 05:08:04 PM »

    I am the worst, if i cheat then its all over for the WEEK. Im like "hmm, I f****d up big time, might aswell start next week" Then i retry the following monday lol.
    Exactly the same way.
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    « Reply #10 on: January 27, 2012, 09:33:05 PM »

    Haha, I absolutely know the feeling.  Another thing that I thought of; try not to feel guilty if/when you cheat (don't know if you do, but I definitely used to), as the feeling of guilt will often set up some kind of weird momentum in my binge like "well damn, I already ruined it, may as well continue!"

    Just accepting a slight loss in control will help prevent it spiraling, I've found.

    This is definetly the worst! If i do it early morning then sometimes I can bounce back by the night. Usually though I have to give in for the day and start Fresh the next. I have tried to eat junk food in moderation "Eat half my chicken fried rice" but that never works...

    This whole thread has made me want to binge now Angry
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    sufy123
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    « Reply #11 on: January 28, 2012, 02:00:46 AM »

    I am the worst, if i cheat then its all over for the WEEK. Im like "hmm, I f****d up big time, might aswell start next week" Then i retry the following monday lol.

    Hopefully it's a sunday Tongue
    Hahaha ,me to.  Grin
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    J0rdanat0r
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    « Reply #12 on: January 28, 2012, 02:47:31 PM »

    Thanks a lot for your input everyone! It's been really helpful.  Cheesy
    I've decided what I'm going to do to counter my binges each weekend. First of all, I'm only going to buy say one cheat meal for the day I can have one (as Polished suggested  Grin) and I'm gonna keep it in MY healthy cupboard where nobody can take it. That way, if I see some magically appearing cake in my house again, I'll just say nah I have a cheat meal in my cupboard already! Then I hopefully won't binge. As well, I thought it over and I'm gonna go with my plan of drinking tea if I get a crazy choco craving or sugar craving, to ease it slowly away. I'm also gonna introduce more healthy sweet foods into my diet, like bananas and some berries (as Scott suggested).
    And to top it all off, IF I do feel I've messed it up (hopefully it won't come to this) I'm gonna drill it into my head to stop right there, and not binge some more (I'm gonna try and eliminate that ass of a thought ''...well I've already messed up my diet, it won't make it any worse if I eat some more''). I really hope through all of this I'll keep my motivation and in a few weeks start seeing the results because honestly I'm pretty tired of working hard all week, and blowing it each weekend.
    Again, thanks a lot everyone for your input!
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    hooahfries
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    « Reply #13 on: January 28, 2012, 05:46:44 PM »

    Haha, I absolutely know the feeling.  Another thing that I thought of; try not to feel guilty if/when you cheat (don't know if you do, but I definitely used to), as the feeling of guilt will often set up some kind of weird momentum in my binge like "well damn, I already ruined it, may as well continue!"

    Just accepting a slight loss in control will help prevent it spiraling, I've found.

    This is definetly the worst! If i do it early morning then sometimes I can bounce back by the night. Usually though I have to give in for the day and start Fresh the next. I have tried to eat junk food in moderation "Eat half my chicken fried rice" but that never works...

    This whole thread has made me want to binge now Angry
    The pork fried rice sold at Top Foods grocery store up the road will make you binge for a week straight after eating only 6 oz of that stuff, it's so good. One time I ate 4 pounds of it, and a giant banana fritter.... Had a hangover the next day.
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    I have beat orthorexia, bulimia, depression, obesity, binge eating disorder, etc. I don't give a damn what you think, I am the master, I have powers, I have the force. May all food nazi's go away or shut up, you are problematic. The enemy of good is perfection, be forever flexible, but conservative.
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