I was "de-railed" just a week ago Saturday when I chowed through a two enchilada plate complete with rice, beans and a margarita the size of a baby's head! We all have our little bumps in the road, but you have to just roll with it and keep on pushing. You HAVE started and there is no starting over now! So keep tracking those calories, start looking for tasty recipes, work your butt off with some kind of exercise and you will see the results!
Fitness Minutes: (41,329)
705 3/17/13 11:42 P
Stop starting and just keep going!
You don't have to be perfect. Just a little better every time.
Next time make the burrito a little healthier.
Don't stop because you ate something off plan...just keep going towards your goals!
Fitness Minutes: (18)
7 3/17/13 10:57 P
Having eaten a crap ton of food myself, I can verify that it is, in fact, a form of measurement.
I've totally been there before! Someone had passed advice to me then, and it really worked for me. Have you tried planning your daily menu the day before? I did it for just a couple days, enough for me to see what kinds of foods I would need to eat, what my portions should look like, and, most importantly, enough for me to realize....I CAN DO THIS.
After I forced it for those few days, my body (and mind) got used to it. It was a lot easier to then make choices spur of the moment that were consistent with my goals.
Good luck! You can do this!
Fitness Minutes: (41,886)
3/17/13 10:38 P
"I had a burrito the size of a baby's head."
It's a little known fact that those who demonstrate the best sense of humor get one free do-over. Therefore, you have been awarded.
Tomorrow's another day!
Fitness Minutes: (245,770)
3/17/13 7:08 A
It's only the first week ! NO ONE ever became a healthy eater in a week or a month or even a year. Change takes time. Thus the need to be patient with yourself and your body.
I give all new members one piece of advice and it's this,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction.
Start by setting some simple, realistic goals. If you're not eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. If you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. If you're not used to regular exercise, don't try to do an hour a day, set a goal to take a 30 minute walk each day for one week. Once you've achieved these goals, then you set new ones.
And that's how good health starts. It doesn't start with an "all or nothing" attitude. It starts with one small change because one small change CAN change your life !! You have to believe that because it's true.
So, you have to stop setting yourself up for failure. start by setting some realistic goals and go from there.
The one thing I've found to be very helpful is to think of it like this: it's not a matter of 'if' something like this will happen again, but 'when', and preparing for it. After a lifetime of these unhealthy habits, we cannot expect to just change our minds one day, and then lose the weight and be perfect. Can you imagine how many healthy people would be walking around if that were possible? I'm speaking from experience. It's taken me 4 years to get to where I am, and I'm not even at my goal weight yet. Okay, to be fair, I took 2012 off to take a break and just maintain and enjoy the weight loss, but still, my point is that this takes time. Be patient with yourself. Celebrate your successes, and don't let a bad attitude get in the way of your progress. I too tried the 'all or nothing' approach, and that doesn't work-at all! Moderation in all things-especially self criticism!
As far as tips for staying focused, only you can decide what's going to motivate you enough to remain focused. I also understand the frustrations of living with a parent who enables. My fiance and I were living with my parents last year (I'm also 26) and my mom would literally buy donuts, pastries, cookies, cakes, and plus get free extra left over goodies from the food bank we volunteered at. It's HARD. It was even harder because of all of the emotions that I tied to living there. That was the house and environment where I initially gained weight in the first place.
Find something that really drives you. What do you want to accomplish? You can do it!
3/17/13 12:06 A
I see an issue with your words. You say you are TRYING to start. If you say you're TRYING that means you're not DOING.
Stop saying you are going to try. Instead, say you have started.
Then when your have started, say you are working towards your goal. Don't say you're TRYING to reach your goal. Trying isn't doing.
(Also, crapton is totally a technical term.)
Fitness Minutes: (37,802)
23,411 3/16/13 10:40 P
I would be inclined to think it wasn't the first time you started this journey by trying to make too many changes, suddenly!
The best way to get on this journey AND STAY THERE is to start off with baby steps. That means if you normally eat a heap of fast food, try to reduce the amount, or make some swaps - eg. instead of soda, get water. Instead of ice-cream or deep-fried dessert, have a piece of fresh fruit. At the same time, increase your mobilization in a day. It might be taking stairs instead of a lift, or parking a wee bit further than you would normally. Instead of going to a drive through, park further away and walk to it. (in time you won't be needing fast food :-) All these little bits help.
Only when your mind/body has gotten used to the changes add something else to the mix.
Odds are that you will fall off the wagon - it happens to us all at some time. Don't go beating yourself up for it, but instead pick yourself up, dust yourself off and climb back on board. It doesn't matter how many times you fall, but it does matter how many times you get back up - aim for ALL the time :-)
You might live with your mother, but YOU are the one who puts food into your mouth - I am inclined to think at 26 you aren't being spoon-fed still :-) Become assertive and say "that looks really nice, but I won't have some now - I might have some later. Thanks!"
You ask the best way to overcome guilt/self loathing that comes with overeating? Easy - don't overeat! (I know - easier said than done!)
Good luck, Kris
Fitness Minutes: (136,648)
3/16/13 10:36 P
Stop trying to be perfect. Stop trying to change everything at once.
Set baby step goals and stick to those goals ONLY.
Fitness Minutes: (215)
7 3/16/13 10:11 P
I'm on my fourth day of trying to lose weight and trying to eat better. I faired well, fought fast food and other food cravings hard as heck, and then today hits.
Breakfast started out fine. Had my coffee, two pieces of protein bread toast with one tablespoon of jelly (total for both pieces), and downed my water. Then lunch hit.
I had a burrito the size of a baby's head.
Granted, it had black beans and vegetables in the middle, but it also had cheese, red sauce, rice, guacamole, and sour cream on the outside.
I also had two gummi worms, a cookie with a crap ton of frosting (is that an actual measurement, "crap ton" ?) a mini muffin, and a diet soda.
This isn't the first time I have tried to make a lifestyle change and was de-railed within the first week. It makes me so angry and so sad. I feel weak. I feel like no matter what I do to try to start over, I can't get things to where they need to be!
The past few months have been like this - I start, then a day or two later, I lose momentum and then say forget it. Or, I go to start and my mom does the mom thing and tries to feed me (yes, I still live with my mother at 26). It drives me up a wall.
I need to have better control of myself, I get that, but I get so freaking frustrated. Has anyone else run into this? Do you have tips to stay focused? I can't afford to stop trying one more time for something like this, but I feel like I'm just not able to get past it.
How do I get past the awful feelings and copious amount of guilt / self-loathing that come with overeating?
The vent is over, thank you for reading. Tomorrow's a new day; all I can do is hope for better...
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.