What’s the scope of a treat? Like, say I’m running late, hungry, and eat a Quest Bar and I still stay within my cals and macros–is that a “treat” or is that just me doing the best I can?
Someone I read–Jade Teta, maybe? --suggested planning out one or two meals per week of whatever you want–not a seven hour trip to a buffet, but a burger and fries, pizza with kids… ice cream after dinner. Is this more along the lines of what you mean?
Also, some of us really DO listen: lately, I’ve been eating tons of broccoli.
I really let this be up to the person and base it on the situation. In your case, I’d say the Quest bar is “doing the best you can” and I’d let it slide. BUT if it starts becoming an everyday thing - we’d need to reassess.
This is EXACTLY what I mean. If someone has a plans to eat at a restaurant, there’s a holiday or special occasion, birthday party, etc., we save the “treat(s)” for then. I also put parameters on things - so if they choose pizza - the limit is 2-3 slices; burger and fries might count as 1 or 2 treats; ice cream 1-2 cups, etc. The parameters are based on the person’s situation, goals, etc. So, it doesn’t always look the same. I also encourage that “treats” happen away from home or only the portion you’re going to consume makes it into the house. That way the limit is set and there’s no leftovers hanging around.
High-five!!! Keep it up and remember - variety is your friend. Eat a rainbow!!
Does anyone have any tips for avoiding stress/emotional eating?
I wasn’t hungry today but I just wanted to eat something nice. I tried to fend off the cravings with soda water, Greek yoghurt and cucumbers but ended up caving in and getting cheese + indulged in ~3-4 oz of steak that was offered as samples. This will put me 600kcal over allotment
This happens every other week. I can’t seem to control it
I have found some real practicality in that idea. The gist is, until you hit the protein threshold your body wants, it’s going to tell you to eat. Similar concept to being hungry if dehydrated - your body is telling you “more” until it hits its needs.
Yeah… I think I might need some more calories. I’m not very low (allotment is 1700) and that’s a very very very small deficit such that I lose 1lb every 6-8 weeks.
I doubt im missing protein. I get 120-150g/day which is more than body weight.
I believe you have both strength and conditioning goals. Why not add a few hundred calories and see how those benefit and if it cleans up the times you feel out of control?
I totally agree with this. I know I’ve said it to you before @anna_5588 - given your age and activity level (lifting, all the walking, etc.) I don’t feel that anything <2000 kcal/day is enough. Also, have you increased your carbs at all? I have a feeling that if you give your body what it needs CONSISTENTLY, the cravings and “stress eating” will fix itself.
@simo74 discovered the cheat code for taking back pics. Holy bologna who knew that thing was hiding back there. Makes me think of what @T3hPwnisher has written about a few times with the benefits of taking pressing movements from the ground.
Appreciate all the love. @loganator , you got it figured out. It’s why I’m so big on “take it from the floor”. You build EVERYTHING when you do that, vs just pressing out of the rack.
And @TrainForPain nailed it. When you wanna move the needle in a hurry, get on the Velocity Diet. And if you need to make it work, you CAN make it work.
