Weightloss99s diary, fixing my relationship with food

W

Weighloss99

New member
Hi:Angel_anim:
My first time posting in this forum, I hope it will aid my weightloss journey and help me stay on track. I plan on posting regular updates what I eat, exercise, health and weigh-ins to keep myself accountable and stay motivated, but also to help figure out what exactly triggers my binge-eating.
I'm open to suggestions and tips, advice and comments are very welcome, thank you! :)

Female(age 23)(165 cm)
HW: 80 kg GW: 50 kg

Goals: getting visibly healthier and thinner by halloween and reaching my goalweight before new years. I want to be able to handle eating a snack and keeping high-sugar and bad food at home without binge/overeating on it.

Personal Obstacles
-binge/restricting
-overeating on sugary foods
-Not sticking to my diet plan
-work-related stress
-lack of exercise

Why I got overweight
Throughout years of trying to lose weight unsuccessfully I ruined my digestion and metabolism, I developed a bunch of symptoms and gained 5 kgs in less than a year reaching my highest weight of 80 kgs.
From january to march I went from 80 kgs to 67 kgs doing CICO(1400 calories daily and counting down) and reducing my sugar intake, but work-related stress interrupted my habits and got me stuck in a plateau, I then tried intermittent fasting, but instead started binge/restricting, which I've never done before in my life.
I've only lost 4 kgs since march and can't seem to find the motivation to stick to a diet more than a week.

Dietplan
I plan on doing CICO, but slowly cutting out bad foods and trying to stay in ketosis by keeping to my macros most times. I also plan on fasting on days I work.
I'm not going to be strict with my calorie intake, I'm thinking of cycling between 900 calories to 1300 calories and losing around 0.5-1 kg a week.
My macros will be according to a standard keto diet.
I will "cheat" when I get invited for dinner, eat out with friends or for celebrations.

Exercise
Walk, swim or bicycle daily, I'm also thinking of doing the chloe ting challenge.

Questions and feedback
Should I increase my kcal intake? I'm shifting between eating 900-3000 kcal very very slowly losing weight not exercising.
Should I be fasting? I really want to. I usually eat a big breakfast at 04:30 (~700 calories) my lunch break at 11:00 is short and so my lunch is small (~200 calories), then I either binge while home from work(around 17:00) or don't eat at all until the next day depending.
Exercise suggestions and subsequent increase in calorie intake, thoughts?
 
Hi Weightloss 99 (that sounds formal, is there anything else we can call you?) and welcome to the forum! Trying to get out of the restrict/binge/restrict cycle is an excellent goal (still working on it myself even after reaching my goal weight) but you might want to look at your data again:
Weighloss99 said:
Female(age 23)(165 cm)
HW: 80 kg GW: 50 kg
Click to expand...
This would suggest you´re aiming for a BMI of 18.3 and while BMI isn´t a great tool for personal use (as opposed to population statistics) that would very likely put you well below a healthy weight. Maybe you mistyped your height or goal weight?
Otherwise shifting between 900 and 3000 calories does indeed sound somewhat irregular. Narrowing that interval (to something like 1400-2200 maybe) might serve you better on your road to a healthy relationship with food than fasting when you already know you´re struggling not to binge. You could plan (and maybe prep) a healthy meal to have after work. I find it helps to have something enjoyable I´m "allowed" to have. If I don´t plan ahead my head will swirl with all the possibilities and I often end up having something way outside of what would be sensible.

I hope you´ll feel at home here and can develop the solid relationship with food we all need if we want to be healthy long-term.
Best of luck, LaMa
 
Welcome to the forum. You have done great by coming down from 80kg. Feel proud of that.

I personally would not be fasting as it doesn't work for me... I always end up feeling deprived and or hungry...
You can eat a lot of food (if it is salad / veg) and have next to no calories.
 
Hi, great to read your post and glad you are here. When I was successful at losing a large amount of weight, a key was upping protein and minimizing carbs. Eating protein helped to have fewer calories but feel less hungry. Also stocking up on veggies for snacks...it's hard to go sideways on carrot sticks and red pepper strips or grape tomatoes. One of my favorite foods became egg whites. You can have 2 eggs for breakfast if you eliminate the 2nd yolk. An egg white adds 17 calories of pure protein and no fat, that will help fill you up. Managed portions at breakfast and lunch would always leave me plenty of calories for a nice dinner. Fasting would always have a boomerang effect for me and send me off binging. Look forward to reading more of your journey!
 
Thank you all so much for your support and suggestions! I'll definitly take them into consideration while planning for this week! First weigh-in and measurements will be coming on monday, I will try to give regular updates on weight, measurements, diet and exercise :blush5:
Oh and you can call me Sarah thanks and no need to worry about aiming for a weight too low, I later want my maintenance weight to be a bit above that
 
Hi, Sarah & welcome to the forum. I find fasting has me obsessing over food & wanting to break out. It throws out my equilibrium. I'm focusing on finding a healthy balance. There are no bad foods if you really enjoy them & can stop at a small portion. My brain has been retrained over the years to be able to have one sweet biscuit occasionally & stop, 6 small squares of chocolate on a Sunday night with fruit & be satisfied.
Planning ahead with meals & always having something handy, like 10 raw almonds, in case you get caught out and are tempted to buy take away is a good idea. 10 almonds will get you home. Batch cook & freeze healthy soups or casseroles.
I always have raw veggies on hand, like celery, carrot & snow peas & often base a meal around them by having them with hummus. I'll stop now....
Nice to have you with us :)
 
Hello again! (and thanks) I'll be posting my starting measurements this week and updating next week how it went and my progress, I've decided to skip fasting for now. To no ones supprise I spent the weekend over-eating (sat-1700, sun-2900),
I'm really motivated! :flame:

Measurements

Weight: 64 kg
Neck: 32 cm
Upper-Arm: 28.4 cm
Chest: 93 cm
Waist: 73.1 cm
Stomach(navel): 85 cm
Hips: 102.5 cm
Leg: 59.5 cm
 
Last edited:
Week 1: expectations vs reality

Starting to journal in addition to just counting calories has made me reflect on my food-choices which I think has been very positive for me and made me feel like I'm moving in the right direction. Having something to look forward to and work towards weekly is helping me build a routine and feel accountable.
*I will be posting my complete food-diary+journal down below as this post will get way too long and messy, I will try keeping it not too tl:dr


Changes I implimented (or tried to)

I stopped intentionally fasting​
Results: better control over food intake, no real binge for now, I will stick to this​
Snacking on low cal foods​
Results: fills me up, but doesnt curb the hunger, ultimately makes no difference I feel​
Meal-prepping​
Results: nice having a meal ready, I just need to get bettet at it, will do better next week​
Exercise daily (low impact)​
Results: Blisters suck, I need to put in more effort and make walking a routine​
Exercise (workout videos)​
Results: I am really weak and don't know where to begin​
Trying to stay low-carb​
Results: I think I can manage if I meal-prepp better​
Sticking to 1300 calories daily​
Results: might not be realistic at this point in time, won't stop me from trying :banghead:​
​
Shortcoming/improvements
​
-getting better at meal-prepp​
-getting a routine of doing low-impact exercise daily​
-starting with strenght training, I'm also planning to find an activity I like, maybe dancing or swimming​
​
Questions/problems

I am really weak (Chloe Ting was way too difficult) I can't even do a push-up...on my knees...where do I start?
 
Week 1: Food-diary


*The reason the journal is included is because I'm also trying to figure out my overeating/binge triggers

Summary:

29/6
1000cal, 33g carbs
30/6
1500cal, 16g carbs
1/7
2300cal, 150g carbs
2/7
1900cal, 33g carbs
3/7
1500cal, 15g carbs
4/7
2200cal, 110g carbs
5/7
1300cal, 52g carbs
Total weekly intake: 11700cal
Daily average: ~1700cal

29/6
today I was planning for a perfect day, didnt quite happen, I took a 5km walk wearing the wrong shoes, I was tired, (h)angry and my feet hurt from all the blisters, I bought some strawberrys and overate on them, putting my carb intake at 33 g instead of the planned 15 g, then I sneeked some honey, but could stop myself before consuming more than 3 g! I had planned eating steak tartare, but I just wasn't hungry in the evening even after working out lightly.
~1000 cal ~33g carbs
7:30 100g whipped cream, 200g 3% fat milk, 5g kakao, 5g butter
13:30 3 eggs, 5g butter, 20g cheddar cheese, 20g cream
14:30 215g strawberrys
16:00 3g honey, tea

30/6
Workday, very stressful, yet positive day, in an extremly good mood, cycle 6km
~1500 cal ~16g carbs
05:00
100g whipped cream, 100 g strawberrys, 10g raw cheese, 100 g steak tartare, tea
11:00
2 eggs
17:00
65g strawberrys, 100g sallad, 30 g cream, 10 g parmiano reggiano, 5g butter, 100g pork

1/7
Work celebration today, lots of food for lunch and no foodscale, could have done better not eating, afternoon was very stressful, strong sugar craving, even though I was not hungry, caved in and ate some honey in the evening, supressed my craving to binge on more shitty food.
Cycle 4.5 km
~2300 cal ~150g carbs
05:00
90g whipped cream, 100g steak tartare, 40g raw liver, 200g 3% milk, 5g kakao, 20g raw cheese
11:00
2 eggs, 3 slices of bread, 40g butter, 1 cheese slice, 1 slice of ham, 70g canned tuna, 60g corn, 15g mayo, 100g yoghurt, 1 homemade cinnamonbun, tea
16:30
100g cucumber, 9g honey, 30g milk 3% fat, tea

2/7
Things got out of hand today, I accidentally left my whipped cream and salmon out of the fridge and both of which had spoiled...I was very tired and irritated all day with a mild headache. I didn't feel satiated no matter what I ate until I had some bacon and eggs, no sugarcravings. I feel the strong urge to start restricting again.
~1900 cal ~33g carbs
06:00
30 g cream, 10 g parmiano reggiano, 5g butter, 100g pork, 100g lettuce
07:30
120g frozen fruit, 100g milk 3% fat, 15g raw butter, 100g cucumber, 45g raw cheese
10:30
Lean pork with spices, 30g cream
16:00
2 eggs, 60g bacon, 10g butter, 55g cheese 25% fat, 100g cucumber, 100g lettuce

3/7
I got a small cold and I slept terribly, I tried to aim for a lower calorie intake, but I've been hungry all day, I drank more water than I'm used to, I'm guessing that's why I was craving salt, still not feeling satiated after eating
~1500 cal ~15g carbs
8:00
100g bacon, 2 eggs, 100g sallad, 30g raw cheese, 60g milk, tea
9:00
145g cucumber, 150g milk 3% fat, 2.5g kakao
10:30
50g cheese
15:30
50g cheese, 100g bacon

4/7
Today I overate on frozen fruit in the evening even though it didnt taste good I kept eating.
I'm still having trouble feeling satiated after a meal, thus keep eating even though I'm full, I feel very down and low in energy, a deep sadness. I was planning on walking to the store and buy essentials, but lacked the motivation.
~2200 cal ~110g carbs
8:00
1 fried egg, 120g milk, 120g frozen fruit, 10g butter
8:30
100g pork, 30g cream, 10g parmiano reggiano, 70g lettuce
11:30
100g pork, 30g cream, 10g parmiano reggiano, 70g lettuce
12:30
100g lettuce, 100g port salut cheese, 100g cucumber
16:00
5g honey, 150g pork, 30g cream
18:30
500g frozen fruit, 100g milk 3% fat

5/7
I wasn't very hungry today and my teeth hurt from the fruit. After the last meal my mood and satiation has been great, though I got a brief stomachache because I ate too much at once.
~1300 calories ~52g carbs
8:00
150g pork, 30g cream, 350g frozen fruit
13:30
150g milk, 100g canned tuna, 100g cucumber, 85g shrimpcheese in a tube
16:00
2 eggs fried in lard, 60g whipped cream
 
Week 2: small steps

I've come to realise I should only implement changes I can actually stick to and that this weightloss journey is going to take a long time. My biggest problem right now is my overeating, to lessen the damage I started to count weekly calories too. Eating more regular has helped curb my binging somewhat, I still overeat until I feel sick sometimes though.
I'm honestly on the fence on counting carbs and trying to be lowcarb, it does stress me out, I feel better, but I want to be able to enjoy bread, sweets and fruits regularly, it's something I'm experimenting with.

I'm also trying to get more active and have started to walk more, going from a daily average of 4000 steps to 8000 steps, I'm aiming for 10k steps in a day eventually.

Week 2: Food diary

Total weekly intake: 10000
Daily avarage: 1400

6/7
1900cal, 115g carbs
7/7
1400cal, 22g carbs
8/7
1400cal, 17g carbs
9/7
1000cal, 29g carbs
10/7
1300cal, 42g carbs
11/7
1300cal, 96g carbs
12/7
1800cal, 197g carbs

6/7
Today was a good day, didn't quite go as planned, I walked 12000 steps which is a personal record, but then I craved frozen banana and overate on it together with whipped cream in the evening, I had not been sleeping well the previous day, but otherwise did everything I planned this day, maybe my willpower ran out, mood great, I knew the soda would trigger my sugercraving when I bought it and well it did
8:00
150g pork, 30g cream, 150g milk 3% fat, 5g kakao, 80g whipped cream
11:30
2 eggs, 1 spicy cheddar cheese, 5g butter, 20g cream, 100g cucumber, 20g shrimpcheese in a tube
15:00
1 Zero calorie soda
16:30
100g steak tartare, tea
17:30
360g banana, 60g whipped cream

7/7
10000 steps and I ran for the first time in a long time, 2.89m/30min. I was really satiated after breakfast, after running my head hurt and I was really hungry. I did resist my sweetcraving
8:00
80g whipped cream, 5g kakao, 200g 3% fat milk, 5g whitefish roe, 100g steak tartare, 30g raw liver
12:30
150g pork, 30g cream
15:00
35g Shrimpcheese tube, 170g cucumber, tea, 35g milk 3% fat, 20g cream
18:30
3 slices of cheese

8/7
10000 steps, I was really hungry after work and was craving sugar, I caved in and ate som honey
5:30
200g milk 3% fat, 100g steak tartare, 30g raw liver, 5g whitefish roe
11:30
2 eggs
17:30
65g whipped cream, 5g honey, 2 cheese slices, 150g iberico pluma

9/7
10000 steps, stressful day at worked and I missed my lunch, very hungry in the evening, but I feel very positive and can control myself
04:30
5g cacao, 30g raw liver, 2 eggs, shrimpcheese tube, 300g milk 3% fat, 3 cheese slices, 15g honey
17:30
2 eggs, 15g shrimpcheese

10/7
5000 steps
05:30
200g milk, 30g raw liver, 5g honey, 20g shrimpcheese, 2 eggs, 5g fishroe, 5g butter
11:30
2 eggs, 1 apricote, 5 grapes
17:00
100g whipped cream, 15g honey, 1 egg, 15g shrimpcheese

11/7
5000 steps
I think I undercooked my chicken drumsticks, whether it was placeabo or not, I felt quesy afterwards. I had carb heavy and fiber rich foods, felt absolutely terrible and sick from overeating. I was planning on eating 1000cal today, but I got hungry in the evening and ate 300 more. I want to puke.
07:00
2 eggs, 200g milk, 20g shrimpcheese
8:30
1 cheese slice
10:30
170g chicken, 65g whipped cream, 10g honey
16:30
500g frozen fruit, 150g seaweed noodles, "skinny" chai latte, 60g lobster soup

12/7
I felt terrible when I woke up, the bloating was unreal. I knew I would cheat today, but I cheated unplanned when I got home.
06:00
Skinny chai latte, tuna wrap
08:00
1 egg, 200g strawberrys, chai latte
12:00
Hot chocolate, cinnamonbun
16:00
Chailatte, 40g milk
17:00
100g cucumber, seaweed noodles, 30g shrimpcheese, 70g canned tuna, 5g kakao, 5g butter, 120g strawberrys
 
Week 3: Stress and bad choices

Total weekly intake: ~9300
Daily avarage: ~1325

It's been a really stressful week and my routine has been out of wack, at one point I couldn't stop consuming toast until I put it in the freezer, ate beyond feeling full, but even though I was having bad bloating I finished off all the toast the morning after, yes it was frozen.
I'm relieved I counted weekly calories so that the days I failed didn't totally sabotage me.
Since I didn't eat what I usually ate this week, I felt sick alot of the days. I lacked energy and so didn't walk like usual.
I aimed for a daily average of 1300cal and I'm happy I managed to come somewhat close to that.

13/7
1336cal, 138g carbs

05:00
2 eggs, 5g butter, skinny chai latte, whitefish roe
11:00
Redwine sauce, chicken breast, mashed potatoes, 200g grapes
17:00
200g milk, 40g toast, 5g butter, 10g cheese, 15g low cal apple sauce, 100g strawberrys, skinny chai latte

14/7
1239cal, 101g carbs

05:00
65g toast, 15g butter, 15g low cal apple sauce, 20g cheese, 150g milk
11:00
2 slices of bread, 15g butter, 100g grapes, 1 slice of cheese, orange marmalade, mayonnaise w shrimps, 1 egg

15/7
2280cal, 190g carbs

05:00
50g cheese, 100g cucumber, 70g canned tuna, 150g milk, 35g toast, 10g butter, 15g low cal apple sauce
11:00
2 eggs
From 17:00>19:00
70g butter, 280g toast, 15g applesauce, skinny chai latte, 150g milk

16/7
1531cal, 111g carbs

07:00
2 eggs, 160g toast, 40g butter, 30g low cal apple sauce, 10g whitefish roe, 20g cheese
11:00
Skinny chai latte
16:00
300g cucumber, 15g low cal apple sauce, 1 cheese slice, 1 egg, 100g cheese, 200g seaweed noodles

17/7
491cal, 8g carbs

I felt absolutely bloated and wasn't hungry
11:00
2 chicken drumsticks, 30g cream
16:30
150g cucumber, 20g cheese, 1 cheese slice

18/7
1315cal, 60g carbs

05:00
2 cheese slices
11:00
Double burger with cheddar and bacon (~1000 cal) 82g carrot sticks
18:00
200g cucumber, 25g cheese

19/7
1074cal, 55g carbs

05:00
2 cheese slices, 1 sugarfree soda, 1 egg
11:30
2 eggs
16:00
2 icecreams
18:00
115g canned tuna, 90g cheese, 235g cucumber
 
Hey WL, an average of under 1,400 calories is pretty good. My only suggestion is that you consider more veggies and fresh fruit. Good for you and I find more filling. Keep up the good work!
 
Week 4: Vacation w/ friends

Estimated intake ~2200 calories/day

This week I had my friend stay over, we ate out every single day and had snacks in the evening so alot of my progress reversed. On a more positive note we hiked, biked and swam alot, my average step count was ~11000 steps daily.

I still could've done alot better with portion control, I had many opportunities where I felt full, but kept eating, or even bought extra snacks. I tried counting calories, but it ended up way too inaccurate.
My friend is a "naturally skinny" person and I got to observe her eating habits firsthand, which was somewhat eye-opening.

Some examples​
-eating really really slowly​
-the ability to leave things halfeaten at restaurants​
-opening a bag of crisps and only eating like five​

I also noticed my friends appreciation of the food she likes, she was for example going on about a delicious dessert that she had the week previous, this in stark contrast to myself who barely tastes the snacks I'm eating. My friend is a very mindful, non-greedy eater and I believe for my own longterm success I need to learn this way of being.:beerchug:
 
Sounds like you’ve been putting a lot of thought into what you need to do to reach your goal :)

My two cents on intermittent fasting: I’m on medications that require an involuntary intermittent fast. I have to not eat for two hours before I take the medications, and then not eat for an hour afterward. I take the medication twice a day.

For me, the fasting does not help with my weight loss. I spend most of those hours that I can’t eat, obsessing about when I will be able to eat. “Can I have a snack yet? Can I eat yet?” But everyone has their own mentality and what works for one person might not work for another :)
 
Week 5: The long and winding road

~11700 calories consumed total
~1700 calories/day

This week has been draining, you'd think vacation would do you good but apperantly not :doh:
I've had a difficult time getting back to my habits and work was really though.
I instead started getting back to bad habits like not food journaling, not sleeping, binge:ing on shit in the evening and then not eating breakfast because I felt way too sick in the morning.
I've also been eating out alot as I didn't mealprepp properly, yes I had dessert, but I managed to not finish the plate and still feel satisfied, which I think is the only step forward for me this week.

I've discovered another mind-boggling thing, I can wake up at five in the morning or the the day before and think to myself "I'm going to first eat out and then I'm going to go home and binge on chocolate and some crisps until I feel sick", I'm very much conscious of what I'm doing is the point, I have plenty of time and clarity to decide not to binge, not to buy snacks and yet.
This journey is indeed going to be a long and slow uphill battle.:banghead:

27/7
1232cal
10:00
2 eggs, 1 cheddar cheese slice, 5g butter, 100g cucumber
16:00
3 eggs, 1 cheddar cheese slice, 5g butter
17:00
50g shrimpcheese, 80g seaweed noodles, 50g lowcal ketchup
18:00
80g whipped cream, 20g honey, 30g lowcal apple jam

28/7
1504cal
11:00
2 eggs
17:00
200g burger, 15g cheddar cheese, 10g butter
19:00
Small matcha latte, ~1/2 cupcake, 80g icecream

29/7
2723cal
11:00
2 eggs, 2 biscuits
17:00
2/3 chicken chipotle sandwich, 70g icecream
19:00
135g kitkat, 55g wasabi rice crackers, 141g sour patch kids, 70g jellybeans

30/7
935cal
13:00
100g raw beef, 200g cucumber, 75g shrimp cheese, 200g seaweed noodles
18:00
125g iberico pluma, 10g butter, 15g whipped cream, 5g honey

31/7
1115cal
11:00
2 eggs, 60g chocolate cake
17:00
100g raw beef, 100g seaweed noodles, 120g cucumber, 40g shrimpcheese
18:00
70g whipped cream, 50g lowcal applesauce, 15g granola

1/8
2249cal
11:00
200g cherries, 1 smoothies, 1 tuna sandwich
17:30
Small icecoffee, 150g turkey sandwich
20:00
135g kitkat, 50g biscuits

2/8
1915cal
11:00
2 eggs, 50g cherries, 25g grapes, 15g biscuit
16:00
1/3 cheese/ham sandwich
18:00
200g milk, 30g granola
20:00
135g kitkat, 70g biscuits, 250g grapes
 
Last edited:
I do agree with the sentiment on fasting and it turning to eating obsession and then overeating, I'm honestly starting to question why so many people in the health community seem to love it so, but I guess it's as you said, whatever floats your boat :)
 
Is it possible that your low-cal days are TOO low-cal to give your body everything it needs? I'm more likely to binge when my deficits are high.
 
You must log in or register to reply here.
Back
Top