I would find an exercise that helps you burn a lot of calories, in a short amount of time, and do as much as possible. Also, if your job is strenuous, you are burning more calories, basically doing a workout at your job. Add 1000 calories to your calories burned ( 200 X 5 days ), and try eating at the new range.
I was eating 1600 calories, while eating a low carb, high fat diet. I would lose 5-7 lbs during the week, but be hungry by the weekend, and eat 4000-6000 calories a day sometimes. I once ate 10 bean burritos, and a 2 liter of Pepsi, along with 3 packages of ho-ho's for 4th meal. I reset my range, because I had upped my exercise, and now burn 4000 calories a week. It went up to 2,470-2,820. I thought I couldn't possibly lose eating that much, but when you are having an extra 3500 calories on the weekend, it is already 500 calories extra a day, when you average it over 7 days. Why not just eat 250 calories a day extra, and save yourself 1750 calories over the week. Plus, you have to feel horribly bloated after a binge. I know I did. I did up my fat intake to 65%, and along with the increase in calories, I am avoiding binges. When I do cheat now, it is a bowl of soup, or a sandwich, not 4 big macs.
My suggestion would be to eat your 1580, and have some nuts, or cheese ( higher fat ) snacks made up in advance. A few ounces of cheese, or a serving of nuts is usually enough to stop cravings. When you get hungry, have a snack. Take 2 to work with you. Also, make sure your 3 main meals are balanced. Foods which are high carb tend to be easy to eat, so we end up skipping healthy fats, or protein in our meals sometimes. Try to get some in each meal.
Fitness Minutes: (120)
2,171 12/12/12 11:43 A
My guess also is the 1580 just isn't enough for you, especially if your job is physically demanding. I don't have any physical activity at all and lately I've been eating 1700-1750 plus usually a splurge meal/day on weekends that usually results in anywhere from 2000-2500 calories a day and I've lost 5lbs in the past 2 months (when I was supposed to be maintaining!). The only time I am tempted to binge is when I haven't eaten enough.
What about trying to up your daily intake to like 1800, being sure to get plenty of protein and fiber and having some kind of treat every day, and see what that does? I think the spark ranges are good for weight loss, but for maintenance, while their ranges are a good starting point, you have to figure out what works best for you. They give me a max of 1830, and I'm pretty sure I would still lose if I ate an average of 1830 a day.
I have no idea if this will help but have you tried eating more than 1580 during the day? Or have you experimented with your macronutrient intake- more fat or more protein or more carbs to see if those help you feel more energized for your job? Eat so that you are not hungry and worn out at the end of the day and see if that helps curb the binges. If it doesn't, maybe see someone to help you figure out why you have started this new behavior.
Recently I've had many changes happen in life. Some bad some good, but I am trying to stay optimistic.I lost weight with SparkPeople about 2 yrs ago and have kept it off since. It was easy to keep it off because I have tried to be conscious about what I eat and I was in the military, therefore exercised all the time in addition to my own workouts at the gym.
Now I am back in school and work a 40-45 hrs a week to keep up with bills. I hardly find any time to work out, and even worse, I've been binge eating for the past month. I've tried to quit all on my own but it hasn't worked, it just led me to a 4800 calorie intake yesterday when I should be eating less than 2000. Sometimes I'll go for 2-3 days with staying within my nutritional goals, and then I ruin it all. I also feel like eating 1580 calories a day isn't enough with the job I have. It's very physically demanding and I am worn out every night after work.
Has anyone else had this problem? It's extremely difficult for me because I cannot figure out why I am doing this. Yes I am stressed, but I've been stressed plenty times in life! I am terrified of going back to be overweight and depressed.
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