I resound with Mama-CD. I gained 3 pounds this week and was tempted to feel discouraged but I know that a state of discouragement will only drag you to place you don't want to go. Focus on all the progress you've made and let go of the stress of trying to do everything "perfectly". Talk to yourself as if you were trying to encourage someone you love; in other words try a little tenderness with yourself! You're doing great!
I've gained 7lbs in a weekend, just to let you know, it's not all real weight gain, some of it is water. As for the emotional eating...awareness of your emotions (journaling, may help), having a plan, support, prepare you to win the battle over the excess weight.
Try thinking of your weight as not you, it's something that doesn't belong. The real you is within, that's where our focus is.
Fitness Minutes: (284,938)
8/4/13 3:43 P
Unless you ate an excess of 24,500 extra calories on top of your normal intake this week, you did not gain seven pounds of fat. In order to truly gain one pound of fat, a person needs to eat an extra 3,500 calories on top of what they ate for the day. So, if didn't eat that much extra food, then you know you didn't gain fat. Why did you gain weight ? Lots of different reasons.
Ever notice your weight goes up during TOM ? Most women tend to "gain" weight during their menstrual cycle. Is that a fat gain ? Nope, it's nothing more than a temporary water weight gain that passes in a few days. This too is probably nothing more than water retention since you did mention that you felt bloated.
Also, not to get TMI, but did you weigh yourself after a bowel movement ? If you don't do a poop in the morning, the physical weight of all the food you ate the day before is still in your intestines. Food has weight. Water has weight. Your body's waste products have weight. So, if you don't do a poop, the scale will go up. And that's perfectly normal.
I can easily gain or lose as much as 3-4 pounds in a day because of a shift in my water weight. So, try not to worry ! Losing 24 pounds IS fantastic !!
As the old song goes,"accentuate the positive and eliminate the negative". Give yourself credit for all the positive things you do for yourself and don't beat yourself up because you're not perfect. You don't have to be perfect to be healthy.
First of all, congratulations on staying on program for 10 weeks and losing weight. Now, stop beating yourself up over going off plan. One thing I noticed was that you have posted on the SP message boards 3 times. Now, I don't know if that means that you have been going this alone for 10 weeks and just started SP or if you just don't go on the message boards. However, it has been shown that people who are active on the online community have more success with their weight loss. So, my first suggestion would be that you set aside Spark time where you come to the site, read an article or two, look over the message boards to see where you might be able to offer/receive support and really work the entire SP program. It doesn't have to be a long time....even 10 minutes can motivate you for the day. The concept of setting aside time for yourself might be a new one for you since you are a busy mom. But why add the stress of weight gain to all you have going on in your life? Weight loss is slow and it's hard and I have to remind myself of that every day; but this time around I am focused on all of the positive things that I do every day. I heard a story of a pro golfer who, after a bad shot, would go up to a tree and touch it and with that simple act he mentally left that bad shot there. He didn't carry it with him to the next shot because he knew that would be his downfall. The same goes for a bad day, week, month, year (s) of yo-yo dieting. Forget about last week. There is nothing you can do about it except realize the triggers that made you go off plan and it sounds like you do. Take time today to set some new nutrition and fitness goals for the coming week. Focus on those small positive goals like drinking 8 glasses of water and eating 5 servings of veggies/fruit and fitting in 10 minutes of exercise. Don't try to do too much because it is a stressful time and that will only add more stress. Be kind to yourself and take time for yourself.
8/4/13 8:52 A
First off, I doubt you actually "gained" 7 pounds. I'm thinking a bunch of that is probably water retention from eating too much sodium.... since a lot of times when we binge, we eat a ton of junk food which has a lot of sodium in it. Chips, pretzels, salted peanuts, yada yada yada. Funny how we don't go off and binge on brown rice and broccoli!
And I'd also have to say that you are most definitely not alone-- lots of us have done well for a period of time, and then something happens and we're on an eat-a-rama. Doesn't mean we've destroyed all our good efforts or we've failed or we're doomed. Just means we're human.
So-- what to do? Just get back on track. Simple as that. It's a whole new day and another opportunity to make healthy choices. You said yourself, "when I am on plan I have hope that my future will be healthier". When you're on track, you said you feel better. Perhaps make a list of these things and post it on your refrigerator or kitchen cabinet, where you'll see it before you reach for some food. Think about some of the thoughts etc that got you derailed, and develop some strategies to cope with them. Are your kids old enough to start taking over some of the school-prep type responsibilities (ie, choosing their clothes and getting their stuff together in the mornings etc). Can you pack lunches the night before, and have the kids help. Can you do some batch-cooking on the weekends, so weeknight dinner cooking goes a lot quicker. Dig out that crockpot-- it'll make the dinner rush easier too.
Fitness Minutes: (70)
8/4/13 8:20 A
I have 100 to lose and was down 24. I was doing so well and had surpassed my usual 6 weeks into it and had been on plan for about 10 weeks. Then I just got discouraged by how the weight loss was slowing down and stressed knowing school was approaching and it is so much for me to keep all the kids stuff straight and work and before I knew it I was in a one week binge. I don't want to go back to square one. At least when I am on plan I have hope that my future will be healthier and I have less 'fat' day to day symptoms (heartburn, bloating, lethargy, etc..,). How do I get my mind right to get back to 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.