Hey guess what, you are only setting yourself up for failure with your current mindset. You want to change, then you need to think differently. You didn't undo your weight loss in a week. You are likely bloated and retaining a lot of water. Trust me, because I struggle with binge eating as well.

You need to see yourself and your body as your friend. All this anger and stress produces cortisol, your body's main stress hormone. And guess what cortisol can do... increase weight gain and leave you in a mental / body state where you are more likely to binge again.

So instead of anger and punishment... you actually need acceptance and peace. There are reasons why food is an issue for you and it might really help to talk to a professional to figure it out. But until then, you need to be on your own side in a positive way.

Diet is important, but going immediately into no carbs and burning that many calories, you are going to hurt yourself or, even more likely stress yourself out so much that you'll likely binge again. It took you a lifetime to put on weight, so it takes time to get rid of it. Moderation is going to make this all much more accessible to you.

Things that are likely to work better:

• Meal planning and prep - if you have good food ready in portions that are reasonable, it will be much easier to stick to the plan. I recommend eating similar meals most of the time. You might think it will get overly repetitive but there is something freeing about having breakfast and/or lunch be something consistent. You don't have to wonder what to cook, because you stick to the plan.
• If you need to eat at a restaurant, ask for half your food to be boxed upfront. This will make it easier to control portions of processed food that is full of salt and fat.
• Log your food - all of it, even when you eat poorly. Get an understanding of portion sizes, how much sodium is in stuff, the amount of sugar, all of it. It can be tedious but it will help you learn more about what you put in your body. MyFitnessPal is a great app for this.
• Be mindful of carbs and sodium. Cutting out carbs entirely can be very difficult and it will leave you very cranky and feeling under the weather for a bit (keto flu). Sticking to 30-40 carbs per meal will still likely be a good reduction, but will help you stay more positive and have energy. Sodium increases bloating and water retention so getting that down to daily limits will help the scale. If you are pretty overweight, getting these on track will absolutely get things going in the right direction.
• Move every day - even if it is a two mile walk in the morning. Get out there and do it early so it is out of the way.
• Look into intermittent fasting, it is an excellent way of managing intake, increasing insulin sensitivity in the body, and getting a better control over your eating. I highly recommend the book: The Obesity Code
• Accept that the path to losing weight is not a straight line. The ups and downs are normal, the more you can roll with it and accept you slipped but are back on track the better. One bad meal doesn't have to turn into days of bad eating. Dust yourself off, back on the plan.

Time for the world to get introduced to (intermittent) fasting.

This book is a great place to start. Supplemented by this video playlist.

Less stress on the wallet and unlocking a whole new level of health, wellbeing.

Trust me, this is not a joke. Weight/fat loss is just a peripheral result. You just FEEL so much better and are much healthier long term. Look into the works of David Sinclair, Andrew Huberman, Satchin Panda, Jason Fung, Rhonda Patrick, and Peter Attia.

r/fasting r/intermittentfasting

> OMAD does nothing by itself.

This not true. There is a reason keeping a specific eating window over spreading the same number of calories across the day.

Read Dr. Jason Fung's book The Obesity Code where he outlines how insulin levels are the body's signal to either burn or store fat.

Lipolysis can't occur when insulin levels are high. Restricting eating to a defined window allows those levels to fall faster.

Insulin management is the whole point behind intermittent fasting. It gives benefits above and beyond calorie restriction.

It's also what made losing 40 lbs so easy for me.