you are doing great it seems! My way of coping in holidays and with meals out is to have the things I love in moderation. I allow myself one of the small fried snacks and savour it and then stay away... And in restaurants etc ask for them to box half even before I start. But every now and then I will eat the whole pizza (find it harder to actually finish it now as have become more conscious of when I am full) and just make up for it over the week.
Fitness Minutes: (70)
39 12/19/12 10:14 P
Thanks everyone. I feel a lot better. To clear some things up, I normally end up skipping breakfast completely. It isn't a purposeful skip, but (and right now my little girl is out on break for school, so I don't think it will be as big of a problem). I normally get her up, dressed and ready for school. Then do some household things. She's only four, so she hasn't really gotten the 'pick up your room' before bed. I also often have to clean up after my husband if he pulls an all nighter out in the living room. Nothing too horrible, I just have a little OCD habits. Then I try to work out for a little while to get my energy up.
I do drink a few sodas during the day. Most of the time only with meals because water just doesn't seem to do it for me. I've gotten in to the trend of drinking a diet green tea, with acai and honey. I'm sort of the same way with drinking. If it isn't in front of me, I don't tend to drink anything until my body goes 'Hey, I'm thirsty.'
As for my past meals, there has been a little hiccup in that they were things offered. There were muffins and coffee, with a little bit of fruit that was our 'breakfast' at her Christmas pageant. Similarly, the fried food I ended up eating was a place where we went out to dinner with my family after my little cousin's pageant. The fish and shrimp were probably the healthiest choices on the menu. I'm trying to stay away from red meat as much as possible and there were just hamburgers dripping grease. Literally, my grandfather got it and I was amazed. They did have some veggie options, but it was things like fried pickles, potato salad, stew, and greenbeans that looked like they had all the nutrition boiled out.
My snacks are actually few and far between as well, though normally they are pretty healthy choices. Granola bars, or greek yogurt. To curb my sweet tooth, I think it is Okios that makes a frozen greek yogurt which is made with real fruit and ingredients. I've also got some strawberries stashed away. Now I only have to break my habit of coating them in sugar before I take a bite.
I'll try to remember to keep thinking of this as baby steps, rather than looking at the 5k trek at the end. You've all been a reassurance.
I think you are doing great. Just to reassure you....
Yes, you can continue with the 2 main meals daily and add about 2 snacks. What is your snacking like now? What is your calorie intake on most days?
You are also correct on the water thing. Stick with your 4 cups daily. I imagine, the rest of your need is being met through milk, juice, diet drinks, coffee, tea, (and some foods). Do you consume these other beverages??
Fitness Minutes: (210)
10 12/19/12 5:05 P
Honestly, I just drink water when I'm thirsty and it has never been a problem for me. I don't track how much water I drink.
Fitness Minutes: (120)
2,171 12/19/12 4:32 P
Would you find it easier to eat 2 bigger meals a day, and then smaller snacks the rest of the day? That's essentially what I do. I'm never hungry at all when I wake up around 7. So, I have a fiber granola bar when I get to work around 9, then an apple at 11, and a piece of cheese at 12. Then, I have a larger lunch at 1pm, another snack like yogurt at 4, then I eat dinner, late, at like 830 or 9pm. I've found that this works out great for me, plus it allows me to have two really great higher calorie meals every day, instead of 3 mediocre low calorie ones. Also, because I eat a large dinner late, I very very rarely have an evening snack later on.
For the water, if you're not thirsty, then don't drink. Also, remember 1 glass is 8oz. A typical water bottle is 16.9oz, so that equals 2 glasses.
The eating out thing is hard. I stopped eating out so often, I'll do it maybe once a week now. If I know I'm going somewhere that doesn't have healthy options, I'll eat light the rest of the day, and maybe the next day too, depending on how bad it was. If you enjoy the food, maybe figure out a lighter way to make it at home. I did that for a lot of things, especially italian food.
In the end, weight loss is not "one size fits all". You have to figure out what works best for you as an individual. Also, it helps to not look at it as a diet or anything with an end date. It's just about making healthy changes in your life that you can sustain for forever.
Fitness Minutes: (5,730)
2,196 12/19/12 4:14 P
Suggestions: Babysteps: 4 glasses of water is better than 3. Set your sights on 5; you're almost there. Do your best: whatever that means for you at any given time. Be mindful of your options: Are fried shrimp, french fries, and cookies the best options available to you? Stay active: it helps to make clearer decisions. Sleep well: where there is a will there is a way.
Edited by: MICHELLEXXXX at: 12/19/2012 (16:23)
Fitness Minutes: (42,043)
789 12/19/12 3:56 P
It sounds like you're off to a good start with making some good changes. Just remember that that's what it is - a series of small changes that add up to a big lifestyle overhaul, rather than a single on/off switch. I found that thinking of it that way kept me from derailing completely as I was getting started. If you make a less-than-fantastic choice, it doesn't mean you've failed. All you have to do is go with the better choice the next time you're faced with a decision. It's less like going on/off track, and more like making small corrections to your steering as you aim for a goal down the road.
As for the fried food, I guess it depends on how often you eat it. An occasional meal like that isn't going to sabotage you too much, even if you can't accurately track it (I always make an attempt and try to overestimate). If you're dining out and eating untrackable fried food every day, that might be a behaviour to look at changing.
When I first started on Spark, I was eating a full breakfast at a restaurant in my office building a few days a week. There was no nutritional information listed, but I estimated that it was at least 1000 calories for each meal. It was something I enjoyed, so I promised myself I could order breakfast on the last Friday of the month if I wanted it, and the started bringing my own healthier breakfast to work. When that first Friday rolled around, I actually decided to pass on it and effectively broke that habit. It's been a couple years now, and my husband and I will still occasionally go out for a big fancy breakfast, but it's a special occasion rather than a regular thing. Because it's rare, even if I'm out by a few hundred calories it's not enough to keep me off track.
So going out for fried food doesn't have to be off the menu completely (and it's hard when something is a part of the local culture), but it would be good to move towards making it an occaional indulgence rather than something regular enough that it's a problem.
Which meal do you find you're skipping? Bringing some cut veggies along with some nuts or a granola bar (there are some great recipes you can make yourself) with you can be a good way to get some food on the run. Especially since fruit/veggie consumption is one of the first things to suffer when you're busy. A water bottle is good to have on hand, too. I love water, but I'll forget to drink it if it's not in front of me.
Edited by: CHRISTINA791 at: 12/19/2012 (15:58)
Fitness Minutes: (70)
39 12/19/12 3:16 P
I love the whole idea of Spark People. There is so much to do, and it makes it so easy to track things. However, I live in the south, where most of the food is fried and all the 'good' places make their dishes homemade. It makes it hard to find the nutritional information, so I put in something as close to what I ate as I can think, even if it is a little off.
And also, my busy lifestyle makes it hard to eat three meals a day. I know that it sort of sounds like an excuse, but I normally only eat about twice a day. And forget about drinking eight cups of water. My stomach literally starts hurting on the fourth one. Besides that, I've read in quite a few places that you're supposed to let thirst guide you and things like coffee, tea, and even foods count towards that goal because of their water content. Even carbonated beverages such as coke.
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