You know, MonkeyMom, you are totally correct that for some people an eating disorder never truly goes away. Since you had one in the past, the best thing for you to do now might be to get some expert help: a dietitian who can help you set up a healthy menu, and perhaps a counsellor to help you work through the parts of the eating disorder that are still affecting you. There is no shame in recognizing a problem and calling in the experts to help you solve it - that's something to be proud of, actually.
I suspect that your body's hunger signals have been a bit twisted by your past experiences, so perhaps you are no longer able to understand them correctly.
If you get some help to set up a balanced, nutritious plan for each day, with a little bit of play room for treats now and then, you may find that over time your hunger signals will start to be more accurate for you. You'll know from your past experience that it takes time to re-train your body and your mind, but you'll also know that it will be well worth it.
if you have had issues in the past it might be very beneficial to use the same resources again while you're trying to lose weight. as far as nighttime junk eating goes, for me, if i'm not eating enough calories, it makes it easier to overeat junk. and this seems to be a pretty common trend. many people eat too little during the day, then overeat junk at night. there are a few ways to work around this. one is to eat slightly larger portions during the day. in other words, instead of having a cup of something have 1 1/8 cup or 1 1/4 cup. instead of having 50 g of something, have 55 or 60 g instead. instead of having a teaspoon, have a teaspoon and a half. if you slightly increase portions through the day, that is going to get you closer to where you need to be without making you feel overly stuffed. another thing, and this was so hard to make myself do, is to eating real food instead of junk food. my aha moment involved coming home from work and being hungry, so i had a serving of pringles. still not full from that, i immediately had another. this was the moment when a lightbulb clicked on that came with a nice little thought bubble that noted that this had become a pretty typical problem, so i tried 100 cals of shrimp stir fry next. that actually filled me up. so the next day when i came home and was hungry, i decided to try the 100 cals of shrimp stir fry, and lo and behold that held me. the point of this rather rambling story is that it's much easier to eat junk when we aren't full. so if, when you go to grab the junk, you make a concerted effort to eat an actual balanced meal or snack it can make it more difficult to eat the junk afterwards. it's not going to 100% stop the impulse and magically fix everything, but like i said, it's a lot easier to not grab the junk when you are full of actual food.
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5/3/13 7:18 A
Every one is telling me to eat more (even evey day people in my life) had a break down yesterday and SIL thinks some of it is bc the way I have been eating. I have always been funny about food had eating disorders years back and to be honest it never totally goes away. Any way I am tracking I do weigh everything so getting one serving. But by 5 pm I have about 400-500 calories I an NOT hungry but I get most of the time junk at night that I need to stop so I am getting the calories bc of the night binge but no the appropriate in other categories.
Fitness Minutes: (2,155)
5/2/13 7:49 P
I'm also concerned about that. Just guesstimating portion sizes as being that of a technical serving of everything and no unstated extras (based on the poster's concerns, the first meal plan containing very little food of any calories at all, and the overall wording chosen (all the "maybe's") -- I come out to 1150 calories if absolutely everything is eaten including both granola bar and yogurt for breakfast. And quite possibly much less than that.
Edit -- Maybe you're eating more than one serving of things or adding oils and dressings here and there and the calories therefore come out fine, I don't want to assume there's a problem when there's not. I'm just used to a menu that even for my 1500-ish calorie days is a whole lot longer than that one, and this looks a little off to me. Apologies if my concern is not warranted.
Are you putting these meals in the tracker? Are they coming out in the right ranges for the day? Because to my eyes both plans look to be severely unbalanced in terms of ratios of carbs/fat/protein, plus way too low calories.
You don't have to starve to lose weight, and you don't have to eat "diet" foods.
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5/2/13 6:22 A
Today my goal is: Green tea instead of coffee :0 1 cup coffee granola bar for bf maybe a greek yogurt greek yogurt and maybe some turkey and carrots for lunch snacks: cooked apple, cucumbers, carrots, dinner: salad with chicken and cheese try NOT to have a bed time snack
Fitness Minutes: (2,963)
5/2/13 5:57 A
That doesn't look like enough food! I think I'd be starving....LOL Like you, I often have a salad at lunch but I use either red wine vinegar for the dressing or the no-calorie dressings from Walden Farms. I love it that I can eat a HUGE salad having very few calories so I have plenty of calories for other parts of the day. Good luck today.....and congrats for having a goal for the day too!
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5/2/13 5:52 A
ty all for ur input. i did add chicken to my dinner salad and ended up going aon a picnic so had greek yogurt and turkey sandwich for lunch
5/1/13 1:53 P
Good for you! Love all the veggies! Puffed brown rice cereal am Stirfried kale, carrots, bok choy, and broccoli for lunch Butternut squash, steamed broccoli and biscuits for dinner Mini-soy ice cream sandwich dessert
5/1/13 1:37 P
"Salad" can have protein!
I eat a lot of "salad" - my lunch is almost always some sort of "salad" or another. I just happen to go way beyond the "green salad box."
For example, yesterday was kale and carrot salad with avocado dressing and strips of leftover steak, and a hard boiled egg.
Today is a big bowl of assorted veg (romaine, yellow pepper, purple cabbage, mushroom), on top of which I'll be placing my "lentil salad" (a cup of canned brown lentils, a half-cub of cubed cooked sweet potatoes, a dash of olive oil, lemon juice and red wine vinegar).
Salads are awesome and I CAN eat one every day... but yes, I do make a point of ensuring it is a "meal" salad (that includes protein) and not a "side" salad.
Monkey - here's where the Nutrition Tracker is just G R E A T. Plunk in your chosen foods, take a look at how they add up not only for calories, but also for fat, carbs and protein. It's my opinion that protein is the one thing you really do NOT want to skimp on. So if your plan is coming out significantly below your Spark-assigned ranges, be sure to to up some of your meals with protein-rich foods (tuna, meat, tofu, eggs, beans, legumes, whole grains, dairy, etc.).
Fitness Minutes: (7,701)
572 5/1/13 12:14 P
Dragonchilde is right. You HAVE to have some kind of protein and some carbs (good carbs) to keep yourself full. Putting yourself into starvation mode is not going to help you lose weight at all.
Fitness Minutes: (1,175)
5/1/13 11:45 A
You need more protein and fiber to keep you full. Eat lots of dark, leafy greens, Greek yogurt, and beans. They will help keep you full but not rack up your calorie count. I personally love black beans and eat them almost every day. Eggs are also a great choice and they are good for you, also.
It can be hard to get used to the idea of eating several times during the day, and a challenge to try to figure out how to balance things properly. Keeping it within a calorie range can make it even harder.
I would suggest that you have a look around the message boards and find a few folks who are successful, then go to their SparkPages and check out their shared nutrition trackers. This is how I got a good feel for how others work their calorie ranges (not to mention some great ideas for new foods / recipes). It gave me a good background for trying different things to see what would work best for me.
Don't be afraid to play around with it to find out what works the best for you. There are some here who do great on 3 meals per day, no snacks. There are some (like me) who eat 6 meals per day. There are others who have a couple of larger meals each day, with a bunch of little snacks in between. It's really only you who can determine what will work best for your body.
Dragonchilde is absolutely right, though, that it's important to include all of your major nutrients. It's not all about the calories, it's about proper nutrition. Judging from the amount of posts about it on this message board, getting adequate protein in the 1200-1550 calorie range can be a major challenge. Please do a quick search of the board for this topic and you'll find a ton of great suggestions to help with this.
The first thing that came to my mind with your proposed menu is that "salads are great - but not for every meal". I personally would be very bored with that. I do have a spinach salad for lunch most days, with all different additions (meats, cheeses, fruits, veggies), and really mix up my dinners. What I think about it doesn't matter, though - what you think about it does. If you are one who enjoys routines more, then you might find that repeating meals works wonderfully for you.
You also might find that having something already prepared really helps you in the beginning while you're getting in to the new habit of eating more often. Once your body is used to that, you may find that you want to change things up more. As is often said around here - baby steps! Don't think you have to make all the major changes all at once - pick one thing that works for you and go with it. You can change it up or add other changes later.
Please remember to enjoy this journey into a more healthful lifestyle - it really can be a lot of fun, and not just a lot of work!
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5/1/13 10:39 A
I have a habit of eating once a day that I am trying to break down into small meals a day.
Fitness Minutes: (15,086)
9,707 5/1/13 9:36 A
umm... where's your protein?
Salads aren't bad for you, but without protein and fat to keep you full, your stomach's going to be growling like a maniac. Rabbit food isn't good for all meals, every day. Denying yourself healthy, balanced meals is a quick trip to a binge!
Why not add some healthy proteins, such as lean meats or beans, and include a balanced diet? While that looks like it's under 1500 calories, it looks like it may be UNDER 1200 calories! Don't undereat... it won't help you in the long run.
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5/1/13 8:25 A
this is my plan for today I hope I stick to it. Stay under 1500 calories Plan cereal in am salad or shack for lunch cucumber/ fruit snack salad for supper carrots for bed time snack
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