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MILLIE5522 SparkPoints: (42,474)
Fitness Minutes: (17,773)
Posts: 1,352
2/13/13 2:03 P

Indygirl has the best answer for this ....If you were to puncture one tyre would you then go around the other tyres and puncture them? Or....If you broke one traffic law would you then go on a crime spree? This piece of wisdom helped me to get off that all or nothing mentality and led to eventually getting to goal. I had lots of "slip ups" on the way but I didn't view them as slip ups but more as treat days which I would always track. I am now on maintenance and have stayed within 3lbs of my goal weight for the last 5 months. I enjoyed many treat days throughout Xmas and my birthday but would always track them. Never ever give up!! You are human, so allow yourself treat days but track, track track! emoticon

DACHI9 SparkPoints: (7,051)
Fitness Minutes: (1,081)
Posts: 386
2/13/13 1:58 P

I know exactly how you feel. I'm really that way with the scale. If I get on the scale and my weight doesn't show that I've lost then I get depressed and think the diet is not working so why am I doing it. I get really discouraged! It takes me a while to stop pouting and then try again. I just let it run its course!

07SOJO Posts: 1,648
2/13/13 1:58 P

I feel the same way sometimes. We need to work on our bounce back ability. Only advice I know to give to change this is change your thinking. Instead of thinking, I've messed up so I'm not even going to work out now, how about OK, I messed up so I'll go work out and get back on track and maybe I'll even try to work out an extra 5 minutes or 10 minutes since I ate badly. Keep talking to yourself and don't give up! You can do this; it takes time. You are worth it! emoticon

MARITIMER3 SparkPoints: (128,348)
Fitness Minutes: (72,330)
Posts: 6,852
2/13/13 1:36 P

I think the "all or nothing mentality" is something that has defeated my weight loss efforts many times. With SP, I am trying hard to accept the fact that I will never be perfect with my eating, tracking and exercise. If I make a mistake, I get back on track right away. Last year I decided to stop tracking, and I regained 14 of the 24 lbs. I'd lost. Other times, I would have quit at that point and regained all the weight plus more. This time I got back on track and have lost 9.5 lbs. of the weight I regained. For me that was a huge difference. I know that I have to stay on SP for the rest of my life, and my Spark Friendsare helping me immensely.

BABYSOX SparkPoints: (82,866)
Fitness Minutes: (82,321)
Posts: 2,839
2/13/13 1:30 P

You have already taken the first step by acknowledging that you need to change the all or nothing mentality. What has worked for me is that I started by stopping the bad behaviors as soon as I could. Each time it seems to get shorter and shorter. Before I joined Sparkpeople, I would have gone completely away from my healthy choices and not gone back for monthes. Hence, yo-yo dieting. Today if I make some unhealthy choices, such as a binge, I now stop in the middle of the binge and think about how far I have come. It helps bring me back to making a better choice on the next thing I eat. Since this is a lifestyle, i do not beat myself up for making some unhealthy choices, but I do honour myself for my healthy choices. Good luck! You can and will do it.

KJFITNESSDUDE Posts: 15,787
2/13/13 1:18 P

@OP: Not so sure how you could change that thinking except to make it a habit to STOP thinking that way. A habit is knowing what to do, how to do and WHY to do something.

What to do: Start thinking positively

How to do it: The moment you want to reach for something bad just stop and literally ask yourself, "will this food get me to my goal?"

Why to do it: Obviously it's causing your enough grief to post it here on SP so it must be bothering you.

It'll take about 21 days to form this new habit but it's totally doable, also, remove the negative people from your life and if your Mother-In-Law is still in your life then move. LOL!

SCHEALTHNUTT SparkPoints: (45,888)
Fitness Minutes: (22,850)
Posts: 1,855
2/13/13 12:59 P

No. Thanks to SparkPeople I have lost the "all or nothing" mentality I just breeze along and am successful at balancing exercise and food. Not that emotional or stressed about my weight loss program anymore!!!!! I am one Happy Clam!!!!

IRISHFANUH87 Posts: 1,038
2/13/13 11:25 A

Keep in mind that one day does not have to be perfect, what's going to help you lose weight is staying within a calorie range over time. When you eat that bad thing, track it and see if you can stay a little lower in your calorie range the rest of the week and it will balance out.

TIG123GER SparkPoints: (76,906)
Fitness Minutes: (17,391)
Posts: 2,116
2/13/13 11:18 A

I definitely use to be the same way....ate a doughnut for breakfast so my day is now shot so I can eat McDonalds for lunch and lots of bread and butter for dinner. But, I have to say that since I really committed to Spark, I accept that I am not perfect and that I will eat things I shouldn't or too much of things but that doesn't mean that I just give up. I pick myself up, dust myself off, and eat right the next meal. One slip isn't going to tank my progress unless I let it. Forgive yourself and know that everyone makes mistakes - it's how you respond to them that defines how your journey will go. You can do this!!!

GLITTERFAIRY77 Posts: 8,023
2/12/13 7:29 A

It isn't something that just happens overnight. You are expecting perfection from yourself, and that just is not reasonable. That's usually why a lot of us have failed in the past. I want you to know that you're NOT alone. Saying "It's just how I am" doesn't help you either. Anyone can change if they truly want to.
This is a lifestyle change and it is an arduous process. We didn't just wake up obese one day. One day of bad eating isn't going to make us gain all the weight back just like one day of healthy eating choices and exercise will make us lose all the weight.
It's a day to day thing.
I say this over and over, as it has become like my mantra...Aim for progress, not perfection.
Perfection is unattainable. You set yourself for disaster and disappointment if that is all you expect of yourself.

BLUENOSE63 SparkPoints: (101,558)
Fitness Minutes: (76,885)
Posts: 2,953
2/12/13 7:28 A

I agree with HOTTYMOMMY2 as I usually give it a couple of weeks to reestablish the habit.....it is a hard line to walk, that old middle of the road but this is what you want to strive for in your journey.

HOTTYMOMMY2 Posts: 836
2/12/13 7:03 A

That is normally how I am.. Just give it your all for 3 weeks. Then it becomes habit and it is so easy to just get right back up after a fall because we ALL fall a time or two!

RUKIDDINGME123 SparkPoints: (30,610)
Fitness Minutes: (11,017)
Posts: 1,779
2/12/13 6:52 A

I'm right there with you. When I over indulge even if its just one meal it turns into a bad day of eating...a weekend...a week...a month.

128PERFECT Posts: 3,026
2/12/13 6:20 A

This is the million dollar question. I do not have an answer but would love to know it. For I have this same problem.

TCANNO SparkPoints: (117,233)
Fitness Minutes: (74,863)
Posts: 20,727
2/12/13 3:45 A

You need this group to help you and by that I mean if you have a bad day come on here and talk about it.

Start a blog, write what has happened and someone will come and help with advice.

BTW
I have trouble reading on a computer screens, so half a life story and I log off.

Good luck



Edited by: TCANNO at: 2/12/2013 (03:56)
CYND59 Posts: 7,691
2/12/13 1:45 A

You have got ask yourself how bad do you want to change? Try not to consider this a diet but a lifestyle change. Do not beat yourself up if you overindulge in something. Learn from your mistakes and move on.
emoticon

LEENUHPEA Posts: 46
2/12/13 12:02 A

Try drinking water after the first bad thing you eat. I feel that drinking water changes the way I think. I want to eat better if I'm drinking water.

SHERYLDS Posts: 12,180
2/11/13 7:18 P

Change your mindset and realize that ALL OR NOTHING mentality doesn't work.
Getting right back on track with the next meal does.
Also ... junk increases the craving for more junk
so the healthier you make your choices, the easier it will be.



ANELAKANOA Posts: 4,221
2/11/13 7:00 P

How do you get away from this?? I am the type of person if I have one bad thing for the day I think the day is ruined so who cares if I eat more junk. I'm also not going to work out now because I ate bad! How can I change this negative mindset?

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