Firstly, a bit of compassion. You’re making changes, and your mind will at first want to keep up the status quo. I am also a small woman, and I think something that has changed my approach is that I actually just do eat much less than everyone else. It sucks, but I don’t have the muscle mass yet to eat freely.
If you picked up all that weight on your holiday then I think you’re probably in a habit of habitual overeating which you just don’t have the luxury to do as a small woman.
I would just start with a daily hour brisk walk and your 16:8. In a month, you could try Keto. Personally I like CiCo.
At some point you’re going to need to really examine your relationship with food.
Good luck 🤞
Forgive us our sins. In your case, it’s forgive yourself for past missteps. It’s a new week, so start fresh today. Choose a nice, open window 16:8 is probably a good place to be. Work on replacing bad food choices with good ones (try to keep it to an 80:20 good food to bad ratio). Drink water! Take your nice walks! Make sure you’re getting lots of good fats to keep you full - I eat an avocado per day! I’m not even going to wish you luck because I have full faith in you - you’ve got this!
It really hurts. Doesn’t it? Okay. You’ve vented. Now…. Drink a big glass of water and tell yourself you’re still ahead. When you think about what’s in the fridge again, drink a couple of glasses of water and tell yourself (out loud) “it’ll taste just as good in my window.” It’s sucks to be where you are. But give yourself some credit. You can do this.
I am too have been guilty of the “this is my final time eating” cycle, it’s a cycle so we can only be responsible when it’s happening in the moment- not for the past cycles if that makes sense. So today is still a new day to do something, tomorrow is still a new day to continue something. It’s okay that you gained weight, it feels like it’s not, but it is because you have the power and can continue to help yourself. You’ve made a huge progress and not seeing it can hurt it. I’ve been in the similar situation when a vacation/holiday caused me to relax and the eventually my progress wasn’t as much and I let myself sink into the cycles again because of the feelings gaining made me feel. You are still ahead of where you might have been at your highest weight, I believe in you. I know it’s hard, but you’ve proved to yourself that you can. You have to allow yourself to feel your feelings and reflect and it helps to grow. You’re still making progress, start off slow and see what helps. If 16/8 is too much to jump into, start off just seeing when you’re hungry and drink more water and listen to your body, make a breakfast when you’re hungry and eat it, if you’re hungry after your window and you know if you don’t eat something you will binge, choose to eat something and try to work on feeling okay with it. We need food and it will be there when we do need it. The cycle of “this is your final time eating” just causes stress
For some people the “ all or nothing”does not work. Small steps are a victory and helps towards bigger goals. Maybe you can start with 12 hrs fast and have a plan for cravings like having water first. We all are different and we have to find our ways.
Put a note inside the fridge and a jar on the kitchen bench.
The note should clearly state “Drop $20 in the jar for opening the fridge without reason”. And take an oath to obey the note.
The contents of the jar belong to your spouse/children/charity/whatever.
You’ll soon find yourself NOT opening that fridge.
Decide to follow the simple rule of no eating what-so-ever between this time and this time. I’m confident you can consistently last 16 hours most days.
Do that, just that, for one week. One. Simple. Rule.
More control will follow as you gain back confidence in yourself. Good luck!