The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
So, I'm in week 11 of OPT - on the home stretch. As of Friday morning I was down 14 pounds from day 1!
Then something happened: Saturday, I felt extremely light-headed, dizzy and ravenous around lunch time and I basically ate over 1500 calories (including many high GI carbs) - recorded everything, so it didn't really feel like "binge behavior" - which by the way, I have experienced while on OPT - and felt better - briefly. Tried to take a nap, but my heart was kind of racing. Went on a 2 hour walk and felt better. Went to a friend's birthday party that evening, but just drank water the rest of the evening and felt fine.
Next morning, weight was up 2.5 pounds. No big whoop - to be expected. I was fine for most of the day and then 3 pm rolled around and I was at my brother and sister in law's house and just started in on their pantry: pretzel chips, crackers, etc. I started recording it, but then just "threw the towel in" and decided I just wouldn't eat the rest of the day. That lasted until later that night, when I had another binge.
I had major insomnia last night, and suffice it to say, my weight was up another 3 pounds this morning (so, 5.5 up since Friday).
I guess, my questions are this: how can I undo what I've done? I've listened to Leigh's podcast on what to do after the binge... but this feels like sort of an extended binge. So, I'm wondering about the following options: 1) stay on OPT slightly (like a week) longer than the 12 weeks so that I can correct this? 2) Eat lower calories (like 800 or so) for the next couple days? 3) something else?
I'm not tempted to over-exercise as I've done that in the past and it seems sort of counterproductive. I am feeling bad about all of this and stressed about the psychological effects. So, I guess what I'm looking for is both advice and perspective on all of this.
I guess, my questions are this: how can I undo what I've done? I've listened to Leigh's podcast on what to do after the binge... but this feels like sort of an extended binge. So, I'm wondering about the following options: 1) stay on OPT slightly (like a week) longer than the 12 weeks so that I can correct this? 2) Eat lower calories (like 800 or so) for the next couple days? 3) something else?
Listen to Leigh's latest podcast, about "after the binge". Might have to do a quick google search to find it, or sign up for her newsletter.....
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
How close are you to your overall goal? If it's just getting rid of the 5.5 lbs you gained, in your shoes I'd probably stick OPT out another week with the normal deficit. It seems to me increasing your deficit may lead to more binging behavior since you'd probably be hungrier.
But if you're further away from your goal and were planning to repeat OPT (or try out another program) anyway I'd say to just finish this round of OPT with your normal deficit, take your one-week break or whatever, then start again. Might help to have the "clean slate" mentality.
The major thing, I think, is not to sweat it. You're doing yourself no favors by stressing over your binge. They happen and life goes on; we work it off. It's when binges become life that we have a problem.
I am close to my goal. Without the 5.5 lb gain, I was basically about 4-5 lbs away from my goal weight, factoring in a small weight gain when I went back on maintenance. So, I think I'll stick it out for another week. I know the 5.5 pounds isn't an actual gain either, because it's partially water weight...but I now have to be patient to see them go away...
how can I undo what I've done? I've listened to Leigh's podcast on what to do after the binge... but this feels like sort of an extended binge.
I don't think this is an extended binge. (Those usually last from a week to a month or more for me). I think you fell and then fell again harder. I would get right back on track, and get your proteins in nice and solid.
Will you be done at goal at the 12 week end, or will you still need another deficit program? If you just need another week to reach goal, lucky you, extend it another week. If you need another deficit program, I suggest you do OPT as planned. Leigh is a professional, trust her.
Also, I've had this breakthrough thought about deficit and "binging" and "blowing my diet." With Weightwatchers and Body For Life, I used to feel that if I blew one 15-minute or 2 hour window of the week, I blew the week's work.
Now with my GWF, I know it's still about the deficit?
ie, Did you blow the whole deficit for the week? For the month? For the 3 months? 5 pound gain would be 5 x 3500 calories, or about 18000 cal. Did you eat that?
I think this deficit and Calories burned/calories eaten concept is taking the guilt out of the picture.
At any rate...it's just a couple days. Won't be the first...won't be the last. Just get back on the horse and get with the program.
Oh crap, sorry about that! I've been caught skimming another post.
I figured to be asking the question one either hadn't listened to it, or hadn't gotten a strong call to action from the info in it.
The thing I found interesting and a little disturbing from the podcast was that if you are not deterred by setback or prone to drastic overreaction (sharply cutting calories), recovering from a binge in your plan could take a week or two. Eesh.
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
Help - Big messup on OPT - week 11!
Linear Mode
