u/Pristine-Mountain617

Since I'm very short, I started omad as a beginner about 1100-1200kcals and it was okay until day 3-4 where I feel ravenous and the cravings started to come. I cannot hit all my macrosm since my calorie limit is small; however, i do try to prioritize wholefoods and protein. But after a few days I always end up eating above my deficit. I've tried green tea, caffeine anything before i "overeat". For activity levels, i walk on treadmill incline15 speed 5.5 for 10k steps (I do not track time, I track steps). My bmi is 24.7 and i want to reach about 20. So my question is do y'all think it is ok if i eat 1500cals for every other day? If i eat 1200cals today, I'll eat 1500cals next and will repeat this pattern so my foodnoise don't go crazy after a few days. I'm asking this because I've seen fellow petite women here being completely satisfied with 1200kcals without any problems so I tried that but seems like its not working for me...

Please tell me im not the only one who relapse during the beginning days of OMAD. ive been doing OMAD for 2 weeks straight and it was perfectly fine and then i ended up binging today not because of what i ate or because of the diet but because i was stressed with my work. and as someone that is trying to recover from emotional eating, its really hard for me. I usually eat low carb high protein high fiber and healthy fats for omad and it works so well with me, i feel energised and don't feel much hunger. But today i was so exhausted at work that once i come back, I ran into my fridge for the quickest refined carb options. I get it sometimes life happens but is it okay if i get back on track? I'm scared if i'll keep relapsing again and again. If I'm being honest, I've been start trying omad since march but i kept relapsing in a few days so i decided to start with 16/8 fasting first. and even then, i still do have days i overeat. Now, my binge eating and emotional eating have definitely got better but I just wanna know is it normal to relapse multiple times before making omad a lifestyle? i hope i'm not alone on this, and any advice would be appreciated :)

I was on a trip for 4 days abroad and been eating whatever i want, local food without tracking any calories and saying ill get back on track once i come back. When i came back yesterday i fasted for a day and ate some protein (probably under 500cals). And today i was planning on eating something nutritious and higher in cals and get back to my original calorie deficit but my mom visited me and brought in pastries. (its my weakness). Once i saw it i tried not to panic and calm myself down. I wasn't even hungry so i try to tell myself "Ok u can eat it once ur hungry. It's not a forbidden food. It is just not an emergency right now" and did some mindful exercises and meditation to eliminate the cravings that my ED therapist recommended. It did worked, for an hour or two. and I decided to go on a walk on the treadmill. It've only walked 5mins and the foodnoise started to get loud. infact, my earphones weren't working (for ref, i always plug in my earphones and listen high beat music to stimulate myself on the treadmill) so i guess I'm also disappointed from that which makes my craving for the pastries even louder (again u could say stress eating). I was wanting it so badly that i stopped to walk and try to meditate and calm myself down again. Also used a mouthwash and drank some tea. But it didn't went away so i told myself "ok let's eat one crossiant and a little bit almond cookies and stop". I wasn't really hungry but my stomach was quite empty, i wasn't full/satiated either, just a light feeling. But once i ate the crossiant it wasn't satiating and i ate another. I ended up eating the a chocolate crossiant, a garlic bread, a whole box of almond cookies and chocolate chip cookies. This happened at evening, I ate a take away at around 1pm not very healthy but it was filling and in my calorie budget.

what i'm guessing it is probably that I didn't eat a high protein nutrient dense meal beforehand which causes this. And unfortunately I didn't meal prep anything beforehand so the pastries were the first thing I went for. Im planning on eating a nutrient dense full meal tomorrow morning though.

Going to the gym and doing high intensity workouts like HIIT really seem to higher my appetite. it doesn't make me physically hungrier but it increases my cravings so much to an uncontrollable amount and it usually just be for hyper palatable carbs like extreme amounts of rice and pastry. I go to the gym about 3-4 times a week and on those days i always ended up eating over my deficit. Before anyone says that my calorie deficit may be too aggressive, it's not physical hunger it is the food noise. Does anyone else experience the same?

Whenever i just hit 10k+ steps at home on my treadmill, i don't really experience cravings and its really easy for me to stay within my deficit.

Would it be better for me to just stick on low impact movements and getting in steps?

For reference I've ONLY lost 4lbs of fat during 2 months and I am quite disappointed at how long it takes. I've only lost 0.2lbs of muscle tho. I went from 39% body fat to 37%. On top of that, I am very petite (4'11). I do have a history of yoyo dieting and my weight have fluctuated a lot the past year. Should I focus on fixing my eating habits first and not do anything that can trigger my relationship with food (which is already horrible)?

im really curious because im 4"11 (149cm) and want to drop about 25lbs. i usually do omad 1200 cals but since i started lifting and going to gym (i do high intensity workout for 1.5 to 2hrs at gym) along with strength training. i did a inbody test and my coach told me it is okay to increase my cals to 1700 or even 2000. Im a bit shocked at this and scared to increase my cals eventhough 1200 is kinda hell for my macros to fit in. for reference i do IF from 12 to 8.
but its holidays thats why im having this much movement. when college restarts i wont be this much active.