Pick yourself up, dust yourself off, and LOG IT in all its ugly glory. Then, look at the "cheat" (I don't like that word) carefully and try to figure out what triggered it. Were you bored, upset or stressed? Did you undereat earlier in the day, causing your body and brain to "need" more? Once you figure it out, make a plan to avoid it next time.
It isn't all or nothing, and this won't be the last time you stumble.....chalk it up to a skinned knee on your journey and keep moving!
Fitness Minutes: (36,261)
1,051 11/20/12 6:53 A
I "cheated" yesterday on my overnight shift for the first time since I've been on SP (July!). It felt nice to just let go for once. Back on track for lunch, now. I will win with healthy habits and SP.
Fitness Minutes: (43,696)
5,092 11/19/12 8:46 P
I replied to your other thread in the fitness forums, and I'm going to add that when you call it "cheating" it's just going to make you feel worse. If this is a healthy lifestyle you want, there's no such thing as cheating because you shouldn't be restrictive of what you can or can't eat. You overate! Not a big deal whatsoever. I agree with Luann - track it and move on. Tomorrow is a new day. (PS - don't cut back on your calories tomorrow to "balance out" how much you ate today.)
Fitness Minutes: (16,232)
385 11/19/12 6:41 P
Don't be a slave to the numbers...it is at least as important to consider what was in those calories as the number of cals themselves. Fruits and meats and veggies, or trans-fat and fast acting carbs and refined sugar? etc
You can gain weight on 1300 bad cals/day. You can lose weight on 1800 good cals/day.
I agree with what the others have said and wanted to add 1 more thing: If you divide that 1000 calories by 7, you get 143 calories. If you eat at the lower to middle part of your SP calorie range and then add 143 calories---you will find that you are still within range for the average of a 7 day period. No damage has been done. Return to planning, weighing, measuring and recording---you can average this all out in the next week.
SP Registered Dietitian Becky
11/19/12 5:41 P
Overeating is not cheating.
Log it and move on.
11/19/12 5:20 P
Thank you guys. I guess I just work SO hard and then I let that little voice in the back of my head win me over when it says "this one time won't hurt." I actually felt so guilty I went to the gym and worked my butt off. I'm going to eat a healthy dinner and forgive myself for my bad lunch.
getting mad at yourself isn't going to be productive in any way. so if you really would like to hyperfixate on something, find a new solution to what you did today. in other words, since you didn't plan on eating 1000 cals for lunch, what factors led up to that? was it a coworker asking you out to eat? if that's the left turn at albuquerque, then you can brainstorm ways to say no, or spend some time researching other restaurants that you could have suggested instead [and made your own cheat sheet menu of what you could have gotten]. if your troubles were once you saw the menu, then plan ahead. go online to the restaurant's website, plan out what you think you should be eating, write it down on a piece of paper you can keep in your purse so that instead of being tempted by their menu, all you have to do is look at your cheatsheet and pick one of those options. if you left your lunch and had to order in, you could plan nonperishables that you could start keeping in your desk and using those as a snack or base to keep you from ordering out.
also, if you're cheating all the time, you're being too restrictive in what you think you should be eating. it's fine to start where you are [off the wagon] and make small changes to what you already eat that make them better [adding a serving of veggies, using a little less fat to cook in, eating slightly smaller portions]. that babystep method also has the benefit of being much harder to fall off because you are taking the time to actually change your habits. and it can take six weeks to change a single habit. so if you're switching your diet all at once, it's kind of like deciding to only drive to work making left hand turns, hopping over every crack you cross, walking backwards all day, doing a jig every time you cross a threshhold, and doing the can-can if you see a someone in a blue hat. that would be rather hard to do all at once and randomly, yes? because that's what overhauling your whole diet at once is too. it's changing too many habits all at once and isn't sustainable for most people.
Fitness Minutes: (11,285)
11/19/12 2:56 P
You did not cheat, you overate. Very different in my mind. Cheating is morally wrong, overeating at one meal is not. Put it behind you and start again, with the very next meal. Don't eat another 1,000 calories out of the guilt you are feeling. At some point you will have to say to yourself that you are now on a journey of following a healthy lifestyle, a journey of many helpful people, and that you are going to take it seriously. You are in charge of your life and you are in charge of everything that goes into your mouth. Best wishes, you can do it.
11/19/12 2:12 P
I feel awful. SOMEONE say something that will help me get back on track and not give up. 1,000 calories in my lunch. That is just disgusting..I'm so furious with myself I want to cry!
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