Here's how I don't cheat. When I want something I know I shouldn't have (or don't have in my calorie budge) I simply ask myself "is how this tastes going to be worth the guilt I feel after eating it?" The answer is almost always no. Then I think how much effort I've put into eating right and exercising that day / week, etc. and I know that it's toally not worth undoing it because I can't muster up the willpower to walk away from the fridge. That said, you can't think of what you are doing as a "diet" because that (at least for me) makes me frantic thinking I can NEVER have something really good again. This truly is a lifestyle change. I budget one yummy treat per week for myself. It's always on Sunday night and I make sure that I stay within my calories range when eating it. I've even skipped dinner so I can have something I really want (like ice cream). Knowing I have that one treat for me on a regular basis helps keep me honest throughout the week. It is hard to not over indulge, I'm with you there. I have three kids at home and a husband who likes foods that aren't great for you. But you are doing this because you want to feel better, look better, live longer, etc. Think of how far you've come every time you want to cheat. Do you want to go back to where you started? I don't.....
instead of starting at this ideal, perfect place, start where you are. creating a "perfect" diet, particularly one which is very different than how you usually eat is the dietary equivalent of deciding to walk around backwards all day, jumping over cracks, only taking left hand turns on your way to work and making sure you spin three times before you cross any doorway. you can keep up all sorts of crazy rules for a few days, but then you tend to go back to what your habits are. so instead, try starting where you are. take your normal, off the wagon diet and focus on making one or two babysteps that make it better or closer to that ideal you want to get to. and i'm talking about add a serving of fruit a day as being a good goal. that you focus on for a week. and if you still have a problem, work on it another week. everything you do, you do because of habit. it can take six weeks to change a single habit. so when you try to change all of your habits at once, you fail after a few days. when you focus on making little changes, itss easier to do and they add up. plus, it's harder to fall off a habit you have changed that way. because you'd actually have to spend time to change the habit back. think of it a little like those word games that start with bone and you have 7 rounds to change one letter of the word until you get to cats. that's how you need to do it. focus on smaller goals that will eventually get you where you want to be.
realizing that it is a life style change and not a diet is the first place to start. when I realized that and realized that I have the power to control what I eat a light bulb in my head went off and I started to see real progress. When I decided what went into my mouth and I had control I felt so much better. I am sure that you can do the same thing. Go get this..............................
Fitness Minutes: (1,876)
11/6/12 8:13 P
1300 calories is very little! When I was losing I'd eat 1550-1650 per day with only about 15-30 minutes of cardio per day.
1. Is this perfectly balanced meal plan one that you like? Are you feeding yourself food that you can live with for the long term?
2. What is your weight loss range? Are you exercising - and if so, have you put those parameters in the calculation for your range?
3. Are you planning your meals to be the same every day? Could it be boredom?
Overall I'd say that work towards improvement, not perfection. Don't try to do it all at the same time - pick one smaller goal and work towards it, then add another. Baby steps.
Fitness Minutes: (5,960)
25 11/6/12 7:28 P
I will create this great meal plan that includes the right balance of protein, whole grains, fruits, and veggies for a max of 1300 calories. I'll stick to it perfectly for the first day or two, and then I'll mess up big time. I'll binge on some food that doesn't even belong to me (my husbands' snacks) or pig out on some of my own healthy foods (especially grapes). I always feel like crap afterwards. How can I stop this because these cheat days are really slowing down my progress?
FYI I have absolutely no control over my trigger/craving foods so the idea of everything in moderation is completely out of the question!
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