ending binge cycle - proper weight loss, and expectations

Question
Hello -

I'm 19 years old, and a sophomore in college.  I've been struggling with binge eating disorder for about 3 months now, and over the last month, I've seen a 5 pound increase.  Over the holidays, I was able to keep my calories pretty balanced just by being so busy (and honestly forgetting to eat at times)... but now, with the busy-ness gone, I find myself packing on weight.  I'm seeing a therapist for my internal issues, but have decided to begin eating regularly to avoid the binges.

I'm 5'2" and now 115 pounds.  I was comfortable within my normal range of 105-110, and would really love to be back there.  I was hoping you might be able to help me... I am relatively inactive throughout the day (aside from exercise).  I read, study, walk a LITTLE (no more than 2 miles probably)...and workout for at least 60 minutes of cardio each day + weights for about 15 minutes 2x a week.  I have wanted to cut back on the weights until I lose some fat though, because I start to look bulky when fat covers my muscles.

About how many calories should I be consuming to lose weight by May/June? I'm looking at about a 5-10 pound loss.

I have been bingeing (3000 calories a day!) up until last evening, and today have been sticking to regular meals and snacks.  I am doing okay today and will meet with my therapist later.  I know with Binge Eating, it's never really about the food, so I'm working on that - BUT I would like to get my body back, hopefully soon! Thank you,

Sarah.

Answer
Hi Sarah,

You need a real motivating reason to want to change and then whatever you do will be a natural process and not something you feel forced to do.

Sit down and really visualise on what you absolutely want. Make it as real as possible- then feel what it would be like to NOT get it.

As for the weights- that is the best thing you can do as it burns fat far more than cardio. Choose weights that really give your muscles a good workout. Do not worry about bulking up like a bodybuilder- it won't happen.

You must support your exercise with correctly balanced meals at least 3 times a day and just reduce the portions slightly. If you drop down the calories too much you will start to store fat again.

You can use my free body analyser and fat percentage calculator at my site below to give you a more accurate starting point.

Remember, it's not about the weight- it's all to do with healthy fat loss while keeping the lean muscle that defines bodyshape.

All the best

Nevil

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