Fitness Minutes: (2,211)
91 8/24/12 10:09 P
Today was a better day. I ate the proper amount of calories, protein, fats, and carbs. I constructed 4 different meals. 2 large ones and 2 small ones. I divided the calories by time in order to plan when to eat. It has worked out very well this one day. It goes good when I plan ahead.
I know a bunch of people have already said this, but seriously, WAY TO GO for tracking it! That took strength to not live in denial of your food intake yesterday. My last terrible binge went untracked because I was too ashamed to face it.
But now you know what you're up against, and you know that calorie-deficit wise, you're only 2 days from being right back on track.
These days happen, they'll happen again to you and to me. But the next time I have "nutrition disaster" I'm going to think of you and track it!
First, congrats on tracking it. Second, get right back on the horse and eat healthy. Everyone has a bad day every now and then. It just matters that you get right back at eating healthy again.
Fitness Minutes: (2,501)
729 8/24/12 12:11 P
One thing that really helps is to focus on the way you felt AFTER eating a bunch of foods that you normally try to avoid. Did you feel satisfied, or stuffed? Too full? Did you have any upset stomach or indigestion? Did you feel headachey, tired, or sluggish? Did you just feel disappointed or guilty for eating that way?
It's important not to beat yourself up for one day's mistakes and recognize that as long as you don't have those days on a regular basis, you won't destroy your progress. However, I also find it very helpful to think of the way you feel AFTER a binge before you have one, to help you avoid wanting to do it in the future.
For example, I love to eat, but I hate eating to the point of feeling stuffed and so I rarely, if ever, do it.
Don;t beat yourself up for it. We all have horrible days where it seems we just have to have things we know we shouldn't I'm actually amazed and impressed that even while you were off track you were still tracking. To me that shows your still in a good place. Just keep on going Your going to be able to do it.
Fitness Minutes: (346)
44 8/24/12 9:15 A
If you go over to bodybuilding.com you will see that those days where we occasionally "fall off the wagon" are actually GOOD for us as far as a mental and physical break. Just don't let one day become two and two become a week. Get back on your program, whatever has been working for you, and losen the restrictions a little bit. I agree with the poster that said that the "diet" mentality is what has you obsessing over eating. Loosen up a little on your restrictions and telling yourself things you are not "allowed" to have.
Fitness Minutes: (14,252)
9,689 8/24/12 8:55 A
Want to know what I suggest? Don't go back on your diet. I'm betting dollars to donuts that part of the problem is the diet mentality. You're in the denial mode, and I bet you're not enjoying the things you used to. That's not how Sparkpeople works!
This isn't about fast weight loss and temporary changes to get where we want to be. This is about helathy living... making the right choices over a lifetime and developing healthy eating habits you can sustain forever.
Please read this article! It really helped me adjust my attitude regarding my food, and that's why even though I'm losing weight and eating less... I am NOT dieting! Have never dieted, and I don't plan on starting now!
Fitness Minutes: (3,951)
278 8/24/12 8:53 A
I think you did a great job. Do you know why? You tracked everything you ate. That is a big deal. Most of the time when we stray from eating healthy we just ignore it and don't want to know the truth. So, we don't track it. You did track it and that's awesome! You aren't denying what happened. You're accepting it. Now you just have to move on. It was a one day thing. You just pick yourself up, dust yourself off, and go back on plan and eat within your range. Don't beat yourself up. This is a marathon not a sprint. There will be little bumps in the road. You just hit one, that's all.
Try to figure out why it happened and what you can do to prevent it next time...then let it go and start over again at the next meal.
As far as the mental thing telling you to EAT EAT EAT, take a close look at what you're eating during the day. Make sure you get some protein and complex carbs at each meal, and make sure you're meeting your fiber goal as often as possible. These nutrients will make you feel full longer. Also make sure you're not feeling boredom or stress during these times---I know I ALWAYS want to eat more if I'm bored.
Fitness Minutes: (5,211)
568 8/24/12 7:36 A
I had a bad week myself because my offer on a house didn't move forward due to the seller's refusal to address any of the issues that came up at the inspection. The thing I was most upset at myself for though wasn't the extra calories from my guilty pleasure of choice - cheesy popcorn - but this was the first time I didn't drink my 8 glasses of water (or more) in a day.
Don't think of it like you've failed and now you have to start over. That sort of all-or-none thinking makes us think that we have to be perfect and, when we're not, we've failed. Then, we have to start over and it's hard to start over because we think that we have to be perfect. But, none of us are perfect. The best thing is to just go back to your eating plan at your next meal.
Make sure that the lifestyle changes you are making are ones that can be permanent. If you're hungry, maybe take a look at your eating plan and see if there's a way to change it around a little. If you want to make your food tracker public, your fellow Sparkers might be able to take a look and make some suggestions of things you might try. Sometimes, it can just be a little something that you change that makes all the difference.
Edited by: LOVE4KITTIES at: 8/24/2012 (04:40)
Fitness Minutes: (2,211)
91 8/24/12 2:17 A
By the way... I love green beans. I can eat just about anything. Which is the reason why I've been doing so great on my diet. I've still been eating a lot but I've mostly just switched to lower calories foods. I've replaced my bread with 35 calorie bread. I eat lots of vegetables. I eat fruit with my cereal instead of adding sugar. I switched to turkey burgers for my hamburger meat. I make my own stir-fry and love it.
It's just when I run out of those low calorie foods I have problems. I eat whatever I can find and the hunger doesn't go away unless the food is filling.
Tomorrow is a new day, so try not to fret over missteps you may have taken. They are done and over with. It can be hard to do the planning and decision making to make healthy choices, yet not obsess over food. I find that eating lots of raw vegetables saves me. I can EAT EAT EAT celery and bell peppers all day and not do too much damage. I once read a tip that said, when determining if you're really hungry, think of something that is not really appealing, like a can of green beans, and decide if you are hungry enough to eat that. If you're not hungry enough to eat the canned green beans, you're not really hungry.
Try to stick to planned meals and snacks and planned intervals. Make sure they are balanced and contain some protein, fat and fiber for satiety. Eat foods low on the glycemic index. Drink water between meals, and try to find what works for you, like chewing gum, brushing your teeth, or doing an activity that keeps your hands busy, such as knitting. When you want to eat, set a timer for 20 minutes, have a glass of water, get up and move around a little bit, and when the timer goes off, reevaluate whether you are hungry or not.
Fitness Minutes: (2,211)
91 8/23/12 11:06 P
I ate over 3500 calories today. I know that because I tracked all of it right here on sparkpeople. That's way over the limit for me. It kind of scares me because I know I've lost a lot of weight so far and I don't want to gain it back. Also I know this is going to set me back at least 2 days. I just hate the thought of trying to start back on my diet. It was hard for me to get started on it in the first place. Lately food is all I can seem to think of.. It's like there's this voice in my head constantly saying, "EAT EAT EAT!" I can't stand it.
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