30-day April 2017 Diet & Exercise Thread

http://blog.myfitnesspal.com/how-to-break-free-from-binge-eating/

Food not only nourishes the body but soothes and satiates as well–which is a big reason why our relationship with food can get really complicated. Anorexia and bulimia may be the most commonly talked about eating disorders but binge eating (not to be confused with occasional overeating) is actually the most common eating disorder in the United States. It impacts up to an estimated 5 percent of the population, 40 percent of which are men–a surprising fact considering other forms of eating disorders are typically twice as common in women.

Before we dive into how to stop binge eating, let’s talk about what it is and how it’s different than overeating.
THE DIFFERENCE BETWEEN BINGE EATING AND OVEREATING

Binge eating is not the same as overindulging during a special event, the holidays or on vacation. Binge eating is typically a recurring behavior, not an occasional one and will typically have some, if not most of these characteristics:

Consuming large amounts of food even though you are not physically hungry
Eating more rapidly than normal
Eating until you are uncomfortably full
Eating alone or in secret
Feeling disconnected during a binging episode (also referred to as a “zombie” feeling)
Feeling disgusted, depressed, and/or guilty after overeating

The key difference between binge eating and conscious overindulgence is the distinctive feeling that the food is more powerful than you.

HOW TO STOP BINGE EATING

As much as I wish I could just rattle off some simple quick fix tips that will give you control and cure you of binging, its not that simple. With time and effort, binge eating disorder is beatable. Here are 5 things you can do to start to free yourself from binging and begin your journey toward a truly healthy relationship with food:

  1. BEGIN EACH BINGE WITH A PAUSE

During a binge (which actually begins in your head, before food ever touches your lips), it’s important to realize that the part of you that wants to eat regardless of the repercussions is present and in control. Use this as an opportunity to create some space for thoughts and reflections before or during the binge. Gently ask yourself to try wait 60-90 seconds before putting the food in your mouth.

Do: Let yourself know that you are not stopping yourself from eating, rather, just taking a moment to pause.

Don’t: Tell yourself you can’t have whatever it is you’re craving. This will likely trigger rationalizations of why it’s okay to binge (i.e. “I didn’t eat that much today,” or “I’ll do better tomorrow”) and could also intensify the urge to eat.

  1. DO AN “URGE INTERVIEW”

If you can successfully create a pause, begin an “urge interview”. Kindly and lovingly explore where the urge to eat lives. Is it in your head, your ears, chest, mouth, hands, or outside of you like a fog? Try to picture it, describe it. Then, gently ask yourself if there is anything else you might want besides food.

Do: Listen and wait for words to pop into your mind. You may hear silence or lots of noise–it’s different for everyone. See if another word or feeling comes up such as lonely, angry, sad, hyper or intense. Take deep, slow breaths and try to feel the air filling and then leaving your lungs while you explore the urge.

Don’t: Don’t dismiss the feeling of “nothing” when trying to do an urge interview. Even “nothing” is something. As well, try not to dismiss what might seem like silly or unrelated memories and sensations that emerge. It is all important information about why you are binging.

  1. WRITE IT DOWN

After the pause and “urge interview” you may or may not continue with the binge–which is perfectly okay. The goal is to understand the binge more than to stop it and now is the time to document what you’ve uncovered.

Do: When you are no longer in the binge state, write down what you learned: where the urge lives; what it looked like; what it felt like; what thoughts popped into your mind. Did the urge get stronger or weaker? Was there an increase in anger, sadness or shame? Write it all down.

Dont: Don’t wait too long before you write it all down. It’s like trying to remember a dream after you wake up–the longer you wait the less you remember.

Do this as often as you can. Pause, interview, write. Gather as much information about the underlying feelings as you can.

  1. BE KIND TO YOURSELF

After a binge it’s common to enter into a state of self-loathing. As powerful as that need to punish yourself may feel, I recommend practicing kindness instead.

Do: Be understanding and tolerant of yourself–like you would be to others. Remember that kind, loving, gentle voice from the “urge interview”. Think kind thoughts like, “You’re trying,”, “You’re a wonderful person,” or, “There’s more going on than just a lack of self control.”

Don’t: Put yourself down, punish or blame yourself. This might be the very hard for some. If so, write that down too.

  1. SEEK SUPPORT

Exploring the urge or need to binge and practicing kindness may reduce the frequency and intensity of binges, but it’s also not a bad idea to seek support. Therapists who specialize in treating eating disorders can help you sort through and understand all the information you’re gathering and guide you on your journey. Organizations like the National Eating Disorder Association (NEDA) can be a good resource to help you begin your recovery. Learn more about NEDA, and other eating disorder organizations around the world.

Because our relationship with food is so complicated and powerful, it takes much more than nutritional knowledge to repair it. But with patience, self-exploration and support, binge eating can be beaten. For those who have tried to cope with binge eating using restrictive and punishing methods before, ask yourself if they have worked. If not, maybe it’s time to try something different.

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I’ve just learned that I have high triglycerides in my blood so I have to change the way I eat. @Wave recommended eating low carb so that’s where I’ll start. And upping the ante on my exercise. I got back into walking to work everyday last week so I’ll continue doing that, but I really need to exercise at home on my days off. That’s where I need to find more motivation.

I’m switching lollies for grapes, fruit salad with apple and pineapple for a banana and salad with fatty dressing for cuppa soup at lunch.

My starting weight it too embarrassing for me to share publicly. I’ve just moved over from healthy to overweight in the BMI range.

We go on our trip to America on the 7th of May and I’d like to lose a minimum of two kilos before then.

My psychiatrist just put me on metformin for weight loss and I started taking it yesterday. I found it really decreased my appetite and I wasn’t spending the day thinking about food like I normally would.

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I need to lose 40-50lbs. I’m starting a diet on Monday and going to try and exercise more often.

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I don’t qualify as overweight so my Dr. won’t prescribe anything to help me. I am chubby, though, even though I am not technically overweight. I am 10-12 pounds more than when I first became MI in June 2015.
I worked out last night for the first time in 5 months. I am sore, lol. If I manage to keep going to the gym, I may be able to lose a little more weight. They say at least 50% of it is diet. I don’t overeat at all but I could eat healthier.

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http://www.fitnessmagazine.com/weight-loss/tips/supercharge-your-metabolism/

Turn Up the Burn

Last winter I put on a few extra pounds. No biggie — I do it every year. The weight usually comes off in the spring once I stop chowing down on pasta and bread and shift my outdoor running program into high gear. But this year the scale refused to budge. At all.

“Maybe your metabolism is slowing,” a friend suggested. She had a point; I was in my thirties, which is when scientists say the ebb usually starts. Yikes! How could I rev it back up and drop the flab? Here’s what I learned to turn up the burn — and how you can do it too.
The M Factor

Metabolism sounds mysterious and complicated, but it’s actually pretty simple: It’s the amount of energy (aka calories) our bodies need daily. About 70 percent of those calories are used for basic functions, such as breathing and blood circulation, says Rochelle Goldsmith, PhD, director of the Exercise Physiology Lab at Columbia University Medical Center. Another 20 percent is fuel for physical activity, including working out, fidgeting, walking, and even holding our bodies upright while standing. The remaining 10 percent helps us digest what we eat (it’s true; eating burns calories!). The trouble begins when you consume more calories than your body needs to do these things: That’s when you pack on the pounds.

You can partly thank your parents for the speed of your metabolism. Genes contribute to the levels of appetite-control hormones we have floating around in our bodies, Goldsmith explains. “Some people are genetically programmed to be active; they’re naturally restless and use more energy,” she says. Those are the lucky high-metabolism types.

Gender also plays a role. “The average man’s metabolism is about 10 to 15 percent higher than a woman’s,” Goldsmith notes. That’s mainly because men have more muscle mass than women do, which means they burn more calories. “Muscle does the work to help you move, while fat just sits there,” says John Porcari, PhD, a FITNESS advisory board member and director of the clinical exercise physiology program at the University of Wisconsin-La Crosse. Not only that, but women’s bodies are designed to hold on to body fat in case of pregnancy.

The good news is, you can make your metabolism faster, experts say, despite genetics and gender. These are the 10 simple secrets to boosting it big-time.
Part 1: Get Moving!
1. Exercise more often.

Working out is the number-one way to keep your furnace cranking. The more lean muscle you have, the more calories you burn all day. That’s because muscle uses energy even when you’re resting. Exercise enough and you can help prevent the natural metabolic slowdown that can begin as early as your late twenties, according to Goldsmith.

Your amp-it-up game plan: five workouts a week. “Do three days of aerobic activity and two days of weight lifting,” advises Shawn Talbott, PhD, an exercise physiologist, nutritional biochemist, and the executive producer of Killer at Large, a documentary about the U.S. obesity epidemic.
2. Kick up your cardio.

Aerobic intervals will help you maximize your burn, doubling the number of calories you torch during a workout, studies show. Intervals also keep your metabolic rate higher than a steady-pace routine does for as long as an hour after you stop exercising, according to Michele Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama. That means you could blast as many as 65 additional calories after your sweat session. The ideal metabolism-boosting interval routine is to “go hard for a couple of minutes, then take it down to an easier pace for a minute or two, and keep alternating like that throughout your workout,” Talbott says.

Just pick your cardio carefully. Aim for exercises that require your body to work its hardest by using a lot of muscle groups, Talbott says. That means running is better than cycling. Or try a cardio circuit. “Do a variety of activities — like running stadium stairs, jumping rope, and squat thrusts — for two minutes each, aiming for a total of 10 minutes,” Olson says. “That will really rock your metabolism.”

3. Put some muscle behind it.

Too many women steer clear of weight machines, fearing that they’ll bulk up. Or they work only their legs and skip their arms. Don’t make this mistake. A head-to-toe strength routine will turbocharge your calorie-blasting quotient. Add five pounds of muscle to your body and you can zap as many as 600 calories an hour during your workout, Olson says. Be sure to choose a weight-lifting routine that targets your core, legs, arms, chest, and shoulders; challenging numerous muscles will help your body function like a calorie-burning machine, according to Goldsmith.
Part 2: Eat Your Way Slim
4. Don’t skip meals.

We know you’re superbusy, but make sure you grab lunch. “Simply chewing, digesting and absorbing food kicks your metabolism into gear,” says Jim White, RD, a national spokesperson for the American Dietetic Association.

“The more frequently you eat, the more often it revs up.” Conversely, missing a meal, or going too long between meals, brings your metabolism to a crawl. “Your body switches into starvation mode and your system slows down to conserve energy,” White explains. Keep your engine humming by having three healthy meals of 300 to 400 calories and two snacks of 200 to 300 calories every day, he advises.
5. Fill up on smart foods.

Start by serving yourself protein at every sitting, says Darwin Deen, MD, medical professor in the department of community health and social medicine at City College of New York and a coauthor of Nutrition for Life. Not only does your body need it to help build lean muscle mass, but protein also takes more calories to digest. To get your fix, have low-fat yogurt at breakfast, chicken in your salad at lunch, and salmon for dinner. Between meals, snack on protein-rich walnuts. They contain omega-3 fatty acids, which help promote weight loss by increasing your feelings of fullness, according to a recent study in the journal Appetite.

While you’re at it, eat more foods that slowly release the sugar you need for sustained energy, like high-fiber fruits and veggies and whole-grain breads and pastas. Munch a food high in fiber three hours before your workout and you’ll also burn extra fat, a study at the University of Nottingham in England found. Sipping java can also help. “Caffeine stimulates the production of adrenaline, which speeds up the metabolism,” White says. Research shows that caffeine can significantly accelerate your burn. Just limit yourself to no more than two cups a day; too much caffeine can overtax your system, resulting, ironically, in fatigue.
6. Eat breakfast.

It will switch your metabolism from idle to high speed. That’s because your level of cortisol, a hormone that helps you use calories to build muscle, is highest just before you get up in the morning. When you eat an a.m. meal, your body is primed to turn those calories into muscle pronto — the only time during the day this happens. Take advantage of the natural torching process by having a healthy breakfast of scrambled eggs, low-fat turkey bacon, and a piece of whole-grain toast.
Part 3: Small Changes, Big Results
7. Get off your butt.

Sitting too much — at the computer at work, at home in front of the TV — slows your metabolism, even if you’re exercising regularly. An easy fix is to stretch, stroll, and fidget throughout the day. That’s what scientists call NEAT, or nonexercise activity thermogenesis, and it can boost your burn and help you drop weight, says James Levine, MD, PhD, professor of medicine at the Mayo Clinic in Rochester, Minnesota, and author of Move a Little, Lose a Lot. The proof: In a study of lean volunteers who were fed extra calories, those who paced frequently, for example, maintained their weight, while the people who did no additional walking got chubbier. If you take advantage of every opportunity to walk and climb stairs, it can make a big difference. “A woman who needs to lose weight would have to burn about 190 to 200 extra calories a day to lose 10 percent of her body weight, which you can do by increasing your overall activity level,” Goldsmith says. "Try striding around your house or office when you’re on the phone, standing up at your desk whenever you can, and walking to your coworker’s cube instead of e-mailing her."
8. Go to bed earlier.

Deprive yourself of sleep and your body starts to respond as if it were under siege. “When you get two hours less shut-eye than you normally do, your system becomes stressed and produces about 50 percent more cortisol,” Talbott says. “That in turn triggers your appetite.”

At the same time, lack of zzz’s throws the body’s hunger hormones leptin and ghrelin out of whack, making you more likely to overeat. Skimp on pillow time for too long and you could be facing a serious weight problem, says Michael Breus, PhD, author of Good Night: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health. In a 16-year study of sleep-deprived women published in the American Journal of Epidemiology, researchers found that those who slept seven to eight hours a night had the lowest risk for major weight gain, while women who got six hours a night were 12 percent more likely to pile on a significant number of pounds, and those who logged five hours or less were 32 percent more likely to gain weight.
9. Schedule a nighttime workout.

Do a 20- to 30-minute moderate-intensity cardio routine before you hit the hay to keep your metabolism humming all night, Porcari says. The average woman’s metabolic rate naturally decreases by about 15 percent while she sleeps, but an end-of-day sweat session will make the drop closer to 5 percent, he explains. So take the dog for an evening walk or go for a bike ride with your family after dinner. And don’t worry that the activity will keep you awake: As long as you exercise at least two and a half hours before lights out, you should be able to drift off with no problem, Breus says.
10. Check your meds.

Some of the most dramatic metabolic dips occur when women start taking birth control pills and widely prescribed antidepressants known as serotonin reuptake inhibitors, or SSRIs. “These drugs commonly slow the metabolism because they affect the functioning of the thyroid gland, which regulates how our bodies use energy,” says Kent Holtorf, MD, a thyroidologist and the founder of the National Academy of Hypothyroidism. Depo-Provera, a contraceptive that’s injected every three months, seems to cause the most weight gain. “It’s high in the hormone progestin, which stimulates insulin secretion, leading to increased appetite and a lowered metabolism,” Dr. Holtorf explains. “It also signals the body to store fat.” (Oral contraceptives, which contain less progestin, aren’t as problematic.) If you’ve recently started taking any new medication and the scale is inching upward, ask your doc if there’s an alternative treatment that is less likely to cause weight gain.

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I’ve been drinking Metamucil to stay more satiated and get the extra fiber into my diet.

I’ve exercised just about everyday for the past 2 weeks. Went to the gym 4x this week. I’m working on being able to do pushups. I’m almost able to do one!

Haven’t stepped onto a scale in 2 weeks but my pants still fit the same.

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I have my own methods for keeping my weight down. I count all of my calories every day on a calorie counting app called: www.MyFitnessPal.com I never drink my calories. I only drink black coffee and tea without additives, and plain tap water. That’s it. Alcohol is extremely rare. I exercise everyday at an activity of my choice, which I love doing. My personal choices are: yoga, taking the up going stairs in my apartment building all the time, and playing the piano for 45 minutes everyday. But, the possibilities are endless. My only rules are that you love the activities, and that you do them everyday. I would select up to three calorie burning activities to do everyday. And just about everything burns calories. I weigh myself only occasionally. But, when I do, I weigh myself in the morning, without clothes, and after I have relieved myself. (Waste products can weigh a lot). And record your weight on MyFitnessPal.com each time you weigh yourself too. Easy way to keep track.
I started out at 200 lbs. I’m 5’8.5" tall and female. I now weigh 147 lbs. My BMI is 22.0 And I’ve been keeping it off, over two years, by continuing to track my calories, even after losing the weight.

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well I cleaned my sleeping mat, so I can do exercises on it.

for muscle-strengthening, I’m planning to exercise till failure. lunges take a while to failure, so I might replace that exercise.

I should dedicate time on my schedule for health: like educating myself about its importance, planning exercises, and stuff.

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That article says eating more often revs your metabolism and is better for weight loss, not necessarily true. Fasting for short periods of time improves metabolic markers and does not slow down the metabolism, if you eat enough when you do eat. Fasting also is a great hunger suppressor.

I fast.

my last fast was 8 hours long.

lol you mean you sleep…

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We went kayaking yesterday on the Erie Canal. 80+ and sunny. Paddled 8.2 miles. Half the way was against the current and wind, but it was great going back the other way.

Today my car is broken and am looking for a ride to the gym for Zumba. If not then I might try to jog/walk for half an hour.

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I have till the end of the month to lose 1.5 pounds to be on track for the year.

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So far in the past 3 months I’ve gained 5lbs on the Abilify.

However I’m moving and exercising so much more. I was sedentary previously. Now I’ve been getting at least 30 minutes a day, averaging 45 minutes.

And I’m stronger too! Can almost do a real push-up and can keep up in Pound and Zumba when we do lots of squats and lunges without my form falling apart. In fact I saw a huge leap in improvement from last week to this week in my ability to do the whole class workout.

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I had a half-hour walk today.

my mom and bro have this week off, so i’m confined to my room. but I will still do all my walking.

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I gained a lot of weight since starting meds. I’ve been walking 3.5 miles a day recently. I started walking a year ago but ive stopped losing weight so I’m trying to cut out sugar and eat less

After yesterday’s binge on a whole bag of potato chips, I’m rededicating myself to sticking to my calorie goal.

Today I went to yoga for an hour. Then this afternoon I jogged 2 miles.

Stepped on the scale recently and it is confirmed my 5 lbs gain is not just water weight. So far in the month of April I’ve exercised 20 out of 25 days.

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well i’m finally walking more again. I want to double my walking time, so I’m slowly going to increase the amount of walking I do, each week. if I can double my walking time, then I’ll be more confident increasing my muscle-strengthening exercises.

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My goal is to start by working out 3 days a week and then work up to 4 or 5. I just (tonight) made my 3rd, in a row, workout. I have about 15 pounds to lose. I don’t overeat so I am relying on the gym.

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All I can say is wait until you hit 50 years old!
Best to keep yourself in your best shape while young, because it makes a huge difference when you hit 50.
I’ve lost 20lbs just by eating less, and not surprisingly, moving more.
Thank goodness I 've kept my weight pretty much normal all my life.

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