Fitness Minutes: (14,908)
8/25/13 6:24 P
XOALYSSA51 is actually right about water weight. One thing I forgot to mention is not to panic. It takes a few days for your body to adjust after a mess up. When I overeat, I usually "gain back" 1-4 pounds that seem to just "sit there" for a few days (usually 3-4 days for me) before they just suddenly poof out of existence plus any extra weight I had lost that week. You might not lose weight that week (or even gain some back), but you will notice a substantial loss the week after (usually whatever water you retained plus whatever weight you lost.)
You have nothing to be disgusted about. You've lost 31 pounds! That's awesome!! We all have days where we go overboard with food, but you can't beat yourself up about it. It's only one day. It's not going to make you gain back the 31 pounds you lost or even one pound. Any additional weight will just be water weight, not fat.
The reason you might not have lost any weight last week could be because you've plateaued. After losing a substantial amount of weight, your body needs less calories to maintain the weight. So your caloric deficit through diet & exercise may not be as high, therefore it might take two weeks instead of one to lose a pound. You could add in an extra 10 minutes to your workouts or cut out an extra 100 calories from your diet as long as you don't go too low. I'd bet if you do that you'll start to lose weight again. But don't feel guilty over one slip-up! You're doing a great job with your weight loss journey! Keep it up!
8/25/13 4:10 P
isn't it great that every day is a brand new start. :)
Fitness Minutes: (93)
1 8/25/13 6:31 A
Well it has been 6 days and I have lost 2 pounds! The menu plan on this site is way too much food to eat. I am trying to follow it but wow! I think I am on the right track now. Just need to talk myself into going back to the gym!
This is all great advice, guys. Thank you so much! Support makes a big difference!
Fitness Minutes: (14,908)
8/22/13 3:50 A
Short memory is exactly how I'd put it. I've never been able to lose a considerable amount of weight until I acquired a short memory skill. Sometimes I go over my calorie range by far more than 400 calories, for days.. sometimes for a little over a week, but then I just dust myself off as if nothing happened and get back on track. In the large scheme of things, your weight loss is determined by your overall lifestyle not by a few rogue mistakes here and there.
Some suggest to work these extra calories off, for me personally it never worked. The feeling of being "forced" to do something I would otherwise enjoy makes it much less enjoyable and it feels like a punishment for a grand crime. I work out whenever I like, for whatever length I feel like. Sometimes 10 minutes other times 3 hours! As long as I get at least 10 minutes every day 6 times a week I'm fine.
I also like to keep a very wide calorie range (from 1000 calories to my maintenance calories - currently about 1000-2500 so that if I don't lose at least I wouldn't gain even if I was stuck for a few weeks at a higher intake). Before anyone jumps on me for eating as few as 1000 calories a day, it really does no harm if it happens occasionally like in my case when I'm busy or don't feel like eating. A day under the arbitrary 1200 limit will not suddenly make your body starve, similarly, a day over 2000 calories will not suddenly make you gain every pound you've lost. Setting a wide range for myself (with a "preferred" range of 1400-1600) decreases the frustration associated with "breaking the rules" which, for me, was the biggest reason I was unable to lose before.
That's just what personally works for me. Figure out what makes you overeat or feel like giving up and try out a few strategies until you find one that works for you.
LOL @ Russell's comment about the best thing to have is a short memory. No one who has ever lost significant weight is a saint, we all disappoint ourselves occasionally. If you're hungry and someone brings in fast food to work and sets it in front of you, that's a tough battle for resistance. I always think the difference between people who succeed and people who don't, when it comes to weight loss, is the successful people just never stop trying. Occasional failure is built right into the game. We've all blown it, and in my case, sometimes I blow it for weeks at a time. Push the reset button and start over, and you cannot fail.
The best thing to have when trying to lose weight, is a short memory. Second a positive attitude. We all mess up, and 400 calories extra today, will be 57,5 calories a day extra when averaged over the week. Go fix the problems you are worried about. Go do some exercise. As far as overeating by an average of 58 calories a day? That's why you have a range. I doubt that you are eating at the exact top of your range every day, so you have some wiggle rooms.
Just get back on track, and within 2-3 days, any water weight will be gone, and this will just be a distant memory. The only reason a cheat should be an issue, is if you beat yourself up, and continue the cheat to make yourself feel better.Start over instantly, and you won't make it into a big problem. You can probably burn 400 extra calories this week, by just taking a 30 minute walk a few times. Don't do anything drastic, just accept what happened, and move on as if it did not.
The exercise is where you can make some improvement. I wouldn't aim to burn the calories eaten. that would be a punitive action, and not healthy. You do want to be healthier though, and if you do this as a positive action, it will be fine. That's a bunch of psychobabble, but it is important. Find an exercise you love to do.. swimming, walking, biking, tennis, and focus on that. I find I cheat from boredom sometimes, so staying busy helps, and a cheeseburger and fries may not feel worth it, if you think of it as undoing the work you put in to be healthy that morning. Aim for something that you would classify as "play", so that you stick to it. We all exercised a bunch as kids, and ate cheeseburgers and fries every so often. We were thin because we ate well 90 % of the time, and we exercised more, because we had no idea that torture devices like the elliptical would replace a softball game as our exercise. We hate exercise, because it isn't fun.
A little weight training, and some playtime, along with eating good 90% of the time, and you will continue to make good progress, even if you have a cheeseburger and fries every so often. Don't hate yourself for being human. We all eat off plan sometimes. Why should you have to be better than everyone else to make yourself proud?
You've made great progress! Keep going - just don't give up . . . I say until you say "i give up" you're not finished! I fall off too, especially when I'm discouraged - I'm not making the progress I want at all, so I go "bad" for a little while . . . but I keep tracking and somehow that keeps me from going off the deep end.
Fitness Minutes: (12,886)
8/21/13 3:04 P
I had the same problem with the scale controlling my behavior. So I had to get rid of the scale when I was working on losing weight. I would get weighed once a month at Curves - but that was it! Now that I am maintaining I have a scale again to keep me honest. My mood is not impacted the same way with daily fluctuations as it was when I was trying to lose.
Edited by: CHESAPEAKE60 at: 8/21/2013 (16:15)
Fitness Minutes: (5,830)
3,471 8/21/13 2:41 P
Good for you for picking yourself back up. I believe in you.
Fitness Minutes: (50)
996 8/20/13 5:46 P
First of all, I want to say don't be disgusted with yourself, it's self-defeating. (Then again I hope this comment doesn't encourage you to feel disgusted with yourself for feeling disgusted... Endless and quite unnecessary loop!)
Patience, however -- yes, this is a great goal to strive towards (I've got a long way to go, myself), When I can add a little bit more each day, that's cool.
I don't always eat to plan, but if I consider that I eat X percentage to plan over what I did the week before, that's progress. And yes, I think week by week, not individual days, even if calorie counting planners work that way. And slow and steady... with a few mostly-calculated stops off to smell the roses... I've lost 40 pounds to date (15 more to go). Yes, some mornings I uptick, but rather than disgust -- I shrug and note it, and figure I'm not in this to starve myself, but to pick more nutritional food that will fill me without starving me, allowing in an occasional favorite from the world of food I'd rather not be eating -- but only if I REALLY like it.
And yes, some days are more stressy than others. I'm trying to learn to step outside and meditate or simply just enjoy a few moments of fresh air on my skin and in my lungs. Not always possible, but if I can set aside ten minutes a day, somewhere, somehow, it helps.
I had a very hectic night at work. One of my coworkers brought in fast food and shared. That sandwich and fries killed my calories. Good point about the dishes also. I never thought about it like that. I really appreciate the support from everyone, from the bottom of my heart. It's taken me a long time to lose these 27 pounds. I gain, lose, gain, lose. Every time my thyroid levels get out of whack, it seems I gain everything back that I lost over night. Maybe one of my goals should be patience.
8/20/13 4:39 P
Nobody is perfect no matter how hard they try to be. And maybe, they only share on their good days and not on their bad... Try to figure out what lead you to do so, Maybe just feeling down about last week...(it's a new week all sortsa crazy wild things might happen!!?! ;) For me, theirs usually a reason why... woke up late, didn't go to the store don't have what I need for a good bfast, just so tired don't feel like cooking... Etc... Don't put your self down, in the long run the best supporters we'll have is the motivation that comes within ourselves. You got this, !!!
Actually, I'm proud of YOU. You have already lost more than I have, that's a pretty great success that should be celebrated.
We all have bad days. Eating 400 calories over your range probably puts you at maintenance - even if it were 400 cal over maintenance that's only a theoretical 0.1 lb gain. You don't sound like you're happy with that level of calories and exercise - so turn it around! I read a great saying on here once - if you were washing dishes, and a glass fell to the floor and shattered, you wouldn't say "well, I'm already messed up!" and throw the rest of your dishes on the floor. You would stop to clean up the broken glass and go on with your day, and wouldn't even think about the glass the next day.
You can do this - you've already done 27 pounds worth of this!
Fitness Minutes: (0)
8/20/13 4:36 P
Oh honey, I'm sorry.
One of the first things we have to get over, is this idea that we can "do" this, in some perfect way, without bad days or hardships.
IT's a horribly hard thing to do, but being angry, disgusted or in some cases, even "hating" yourself (not saying you did that, by the way... saying some people in the extreme do) just makes it harder to stay on track.
Do you journal? I've always found that when I binge, or just crave out of controls, if I write down 1) what i was feeling, and 2) why I started eating, and 3) why i didn't stop - it helps me in the future, make good plans for success.
Hugs, and I hope you find a smile in your day to feel better about yourself and your day.
I'm completely disgusted with myself. Between 2 am and now I am 400 calories over my limit today. I know better. I was frustrated for not losing any weight this week, and just ate bad things today. I've only exercised 10 minutes. I'm proud of all of you who have worked so hard towards your goals and envy you. I just can't seem to do it.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.