TL,DR: And if so, how do you deal with it?
I am down 150 pounds from my heaviest (5'8, male, mid 30's, 325 to between 170 and 175). I have been mantaining-ish below 180 for maybe 18 months. I have a history of binge eating, and for the second half of last year, after not binge eating for the previous 18 months or so, went too hard with dieting and exercise and the habit re-emerged. Anyway, I would basically binge eat hard (10,000 calorie type binge eating, eating until physically sick, can barely sleep, serious stomach pains from overeating, etc), diet for a few weeks, repeat. It kept my weight relatively constant but was mentally so draining.
Anyway, this year I have only binged 3 times since making a pact with my friends (and a penalty of having to pay them if I binged). 2 of the times were 2 days in a row about a month ago after my original pact with my friends ended and I assumed I was fine without it. I was not. I need the financial penalty (I am super frugal and the idea of paying money to do something I don't actually want to do stops me). I define a binge as eating above 3500 calories in any given day.
I have maybe put on 5 pounds from my lowest (was maybe 168, now around 173). I can't even tolerate the slightest of deficits right now. I am eating 3,000 calories a day and that seems to be about maintenance. I average around 17,000+ steps a day, and do a 5 minute high intensity interval training on my spin bike 3x a week and a small amount of resistance exercise. This is because lifting makes me super hungry, as I would actually like to lift more.
Even eating at maintenance, I feel extremely hungry a lot of the time. I eat almost the same things every day, and they are very filling foods. I eat probably 150+ grams of protein a day. I eat a good amount of fruits and vegetables. My breakfast every day is oatmeal, protein powder, some canola oil (the fat keeps me full longer), and raw shredded cabbage for bulk. I eat a whole lot of cottage cheese, nonfat yogurt, baby carrots, raw shredded cabbage, beans, eggs, etc. To be honest it seems like it doesn't even matter what I eat, other than if I eat junk food I am going to be ravenously hungry as opposed to a more manageable level of hunger. Even if I eat the most filling foods I can think of, it will fill my stomach for a bit, but I will still be hungry later. Just always hungry.
It seems like everyone around me that fails dieting does it because they can't control themselves around junk food. I eat almost zero junk food, have really no desire to, but just wish there was some way to feel satisfied and full eating at maintenance.
So, how do you deal with hunger? Feel free to put in super satiating food ideas, ways of thinking about it psychologically, medications, supplements, ANYTHING that might help. If I have to live like this for the rest of my life, so be it. I can never go back to binge eating, and I am either doing what I am doing now or binge eating. But if there was a way to maintain that wouldn't result in hunger, it would be nice.
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source https://www.reddit.com/r/loseit/comments/ysnk28/anyone_on_long_term_maintenance_after_losing_100/
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