Thank you so so much for your awesome reply! It means a lot that you took the time to respond!! I like the idea of breaking things down - I do tend to go all or nothing and then burn out.
Fitness Minutes: (705)
2/1/12 10:46 A
WOW that is good advise. Thanks
Fitness Minutes: (285,163)
2/1/12 10:10 A
As others have already noted. it's only been two days ! You have to learn to be kind to yourself as you would to others. Remember, you're trying to change habits learned over a lifetime. that's not going to happen overnight, a week, a month or even a year. Change takes time. Thus the need to be patient with yourself and your body. NO ONE ever became a healthy eater overnight. that's impossible.
What to do ? Start with some simple changes. Don't try to do everything at once or you will end up frustrated. Will you be hungry ? Initially, yes, you're going to feel hungry. If your body is used to eating 3,000 calories a day and all of a sudden you're eating 1,500. Your body is wondering where that other 1,500 calories is.
Also, at your current weight you don't want to drastically cut your calories too far. As you lose weight, your body will need less calories to perform the functions your body does at its current weight. Don't rush the process !! Take this slowly. One reason you may be feeling frustrated is because you are trying to do too much too soon. Slow and easy really does win this race.
Start with those simple changes. If you're not used to eating 6-9 servings of fresh fruit and veggies each and every day, start with 2-3. Each week, had another serving until you are eating 6-9 servings. If you're not used to drinking 8 glasses of water, then set a goal to drink 2-4 each day for one week. Once you've achieved that goal, set another goal to drink 4-6 glasses of water each day. If you're not used to exercising for 60 minutes a day, then don't start with 60 minutes. Start with 30 minutes or even 15 minutes. Slowly ease into a regular routine so that it will become just that, a routine.
You can't look at weight loss with an all or nothing mentality. As the old song goes,"accentuate the positive and eliminate the negative". Give yourself credit for the positive things you do for yourself and don't beat on yourself if you do something you think is wrong. Let's put it this way, if you eat a healthy breakfast and a healthy lunch, but go wild at dinner because you had a bad day at work. Don't convince yourself that you ruined the day. You didn't.
So, why not set some simple goals for yourself ? If you don't eat 6-9 servings of fresh fruit and veggies each day, set a goal to eat 2-3 servings each day for ONE WEEK. set another goal to drink 2-4 glasses of water each day for one week. set another goal to take a 30 minute walk each day for one week. Once you've achieved those goals, you set new ones.
Fitness Minutes: (37,224)
1,416 1/31/12 9:31 P
If you like to read I would like to suggest The Beck Diet Solution. Some great strategies in there.
Fitness Minutes: (7,786)
1/31/12 9:12 P
Hi Phoenix1982, You are right, long time habits cannot be changed in 2 days. Here are some tips that might be useful.. 1. Start you day with a really wholesome breakfast. This not only sets up a precedence for the rest of the day, but calorie consumption throughout the day goes down as we don't keep feeling hungry all the time. Breakfast should contain all 3 elements: Carbs, Protein and fat. Fiber too. 2. As afternoon approaches and you know that hungry is going to rear its ugly head, be prepared for it. Make it a rule that you will drink a glass of water before eating any snack. 3. For snack the same strategy as Breakfast applies. It should have carbs, proteins, fat and fiber. For example, an apple alone is not satisfying. Apply some peanut/nut/sunflower seed butter on the slices, that is if you are not allergic to peanut/nuts/sunflower seeds. Or you could try sprinkling cinnamon powder over the slices. 4. Keep drinking water throughout the day. Lot of the times, body craves water but that manifests as hunger. 5. If you absolutely must have some of the foods mentioned in your post, they are all high in carbs and make you more hungry on eating it. Supplement a small size of that with some protein and fiber rich side and a small portion of the carbs will be enough and you won't feel deprived.
Hope this helps.
Fitness Minutes: (0)
1/31/12 6:23 P
Hi there I can relate to what you shared. Knowing myself, and identifying those temptation "times" of the day, has been easier for me, to realize how to better manage. If we really look at it, and are dedicated, we have to "CHANGE OUR HABITS", i think it works with our diets, as well as any other area of our lives!!....Sure it takes time, but every day, just try to change it a bit.
Drink more water, tea, liquids, because that helps curbing appetite...You find the afternoon the worst...mine are evenings and snacking when watching television....So I try to eat my dinner a bit later, ....also, make healthier snacks...for me the biggest thing for me is portion size...not just with regular meals...but those snacks....have a little bit...not a whole slice....good thing you mentioned you divided your portions...so you control it. If you really want to do it, you'll stick to it, and keep changing the habits..... Take care
I'm on day 2 back on spark and I'm really struggling. After the dayhome kids go down for their naps I find myself seriously craving carbs. Usually something very sweet, or bread with butter or cookies etc, and within half an hour I usually consume 2-500 empty calories.
Today I portioned out my sweet treat (home made cherry cheese danish) into 2 portions. I had half this morning and planned on half when the kids went to bed. It worked REALLY REALLY well!
Until I decided that I would also eat 3 palmier cookies, 2 slices of bread with butter and an onion bun. I'm still within my ranges for the day but it'll be tight. It's not even the calories that bug me. It's the apparent total lack of ability to say no. Or to have ONE of these things and then stop.
I'm trying to remember that last time I was on spark it took about 4 or 5 months to get my eating in line. And that was trying hard every day. And then I lost weight pretty steadily at about 2 pounds per week - how can I expect perfection on day 2? I haven't had those healthy habits in 3 years. It's going to take a long time to get them back. But at the same time I don't want to be very lenient with myself because 'it's just one snack' or 'it's just one bad day no big deal' has turned in to THREE YEARS of 'it's just one bad day'.
If anyone reads this and has any strategies that I could try related to curbing the afternoon gorge fest I would be extremely appreciative. And yes I have tried the eating fruit thing and it helps but I still end up going for something else too..
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