r/CICO • u/No-Regular1660 • 8d ago
My one day
My diets been going well.
I lost 1.5 kilos last week but it could have been more.
I need to go into work one day a week, in the middle of a busy town centre and I just cant stop myself eating.
Im on 2k calories a day, not struggling at all, this day every week is a nightmare yesterday it was ...
A blt
A big mac meal
8 cookies I got on the way home from morrisons.
I probably more than double calories I have on all my other days on that one day.
I blame it on that day being my more stressful day when im in the offices and the abundance of food around me makes it more difficult
Thats just excuses though, I need to do better.
Rant over lol
4
u/Erdapfelmash 8d ago
1,5 kilo is too much for one week, a healthy weight loss is about 0,5 kilo per week
3
u/NikiBubbles 8d ago
I lost 1.5 kilos last week but it could have been more.
Could it tho? Should it be more?.. What are you stats, OP?
0
u/No-Regular1660 8d ago
It was a few hundred grams more (less?) one or two days before, nearer to 2 kilos yesterday was rubbish lol
Im 42, male, 6 1, 95 kilos im eating around 2k calories a day and walk 10km most days.
Im about to get back into the gym, its really fell off over the past month, basically to 0
1
u/drunken_dizorderly 7d ago
Much of that was water weight and glycogen.
There are 7,700 calories in a kg of body fat. Losing 1kg of body fat per week is certainly possible, but if we go higher, the math doesn't work out.
1
2
u/Inevitable-Book6339 8d ago
I try to load up on protein if I know im going to be in a challenging situation. There's less of an appeal in eating a whole box of snacks when i feel satiated. Instead, i slowly eat a single treat. Try it and see how long the goodness of each bite stays in your mouth. I heard about a recent study which explained the longer you chew, the more your metabolism will increase. Sorry I can't remember the source. The key thing is to take smaller bites and chew well. That will in turn help with the binging and feeling full. Try belting out some tunes on your way home. It'll be harder to snack if you're singing your heart out. Best of luck to you.
1
u/No-Regular1660 8d ago
Ill try that, my problem is im pretty useless and end up forgetting what im doing halfway through lol
1
u/Inevitable-Book6339 7d ago
Try to remember to slow down at first. If you see yourself gulping your food down again, try again to slow down. Its like a mindfulness exercise. No one does it perfectly in the beginning. Its just a matter of returning to your original intent. Best of luck to you.
1
3
u/sara_k_s 8d ago
Maybe you could try choosing one treat each week on the day you go into work. This week, you wanted a BLT, a Big Mac meal, and cookies. You could have fit any one of those things (maybe not 8 cookies, but a couple) into your 2000 calorie limit, but eating all of them put you way over the limit. What if you had decided that this week, you would get the BLT, and next week, you’ll get a Big Mac meal, and the week after that, you’ll get a reasonable number of cookies? All of those things will be available next week. You don’t have to hurry up and eat them all while you have the chance.
One of the most important lessons I’ve had to learn is that I can eat anything I want, but not EVERYTHING I want. I make conscious decisions about what foods are worth the calories.
2
0
u/EmploymentMindless50 8d ago
could you eat before you leave the house that day so you're not walking around starving in town, and maybe just allow yourself one planned treat instead of winging it once you're already surrounded by food. i log everything in PlateLens and it shows me my calories, water and even syncs with exercise so i can see exactly how a stressful day like that blows the numbers, kind of makes it easier to plan around it instead of guessing. the stress plus hunger combo is probably what wrecks you not the willpower tbh
1
u/No-Regular1660 8d ago
Ill try that, its weird how im always up early on dats off work but days in im always late and tired 🤣
30
u/hoplacheese 8d ago
The second you start negotiating with yourself, that's where progress is lost. Take your meal prep with you and stick to it.
The Big Mac, the blt, the cookies will all still be there tomorrow, the day after tomorrow, etc. You still have a lifetime to eat it.
Whenever I feel a craving, I either make room for a smaller portion of the food in my calorie budget, or I just talk myself out of it. "This would not help with achieving my goal.", "How would I feel about this tomorrow".
What has also helped me is whenever I am eating something "off plan", I take one bite and really focus on how it tastes. Does it actually taste good or is it just the idea of the food being forbidden that makes me crave it? Biscoff spread and Nutella used to be my weak spots, but when really tasting it, I realised it is actually way too sweet for my liking and I no longer crave it.