Weigh currently around 250, 5'7 in height Lowest I ever got two years ago was 235
I keep yoyoing on weight my whole life I fall off the workout wagon and spiral
I've been working out consistently for a month swimming, hiking or running and doing weights, I feel healthier I'm much more active, and feel less winded
But I may have an undiagnosed eating disorder, i can stress eat on anxious levels, before I could drop weight easier but I'm worried my weight is catching up to me because it's not shedding like it used too.
I'm very self conscious about my weight, and I want to be healthy in the event of anything in the future. My eating is starting to cost me and I'm starting to realize this is detrimental to my overall well-being.
Any recommendations?
I swim laps for at least 45min to hr Or run 3 miles Or hike 2-5 miles depending on time before sunset
Edit: i also added burpees recently when I don't have time to do everything in the gym, because I do work and go to school as well.
Plus I always do some weights at the gym with a warmup full body workout.
My eating is destroying my progress. I also do not get good sleep, I'm trying to work on that.
Count calories/macros. In my experience exercise doesn't help without counting calories. After a few days of exercise your appetite catches up to the calories expended.
Eat a lot of protein, 1-2 grams per pound of body weight per day. Protein calories are more satiating than calories from carbs, you will feel more full from the same amount of calories. High fiber foods like beans are also satiating.
Intermittent fasting can help by reducing the hours per day you eat. You can start with 8/16 (don't eat for 8 hours of your day, the same hours each day) and gradually reduce until you start losing some weight. I found that after a doing it for a few weeks, I was much less hungry during my fasting hours. I do 16/8 now(I only eat between 9am and 5pm), and rarely feel hungry outside those hours.
Don't be too hard on yourself. You don't want to make small mistakes into progress halting failures. Play the long game and don't focus too hard on the numbers on the scale. Make small changes that you can maintain for the long term.
Thank you, I'll give it a try, the only times I have lost weight in the past has been from excessive fasting but I can give intermittent fasting a try