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RUSSELL_40 Posts: 16,826
7/13/14 9:32 P

Why did you " cheat "? Were you hungry? Bored?

We all cheat at certain times. the goal is for those cheats to be smaller than our weight loss up to that point. If for example you lost 10 lbs., and regained 2 of them with a cheat day, then you would still be down 8 lbs., and ready to re-commit to another 10 lbs.

Dieting is simple. You need to find a diet that allows you to enjoy eating the proper amount of calories. There is no motivation that will win out over hunger, cravings, or boredom. You didn't gain back 10 lbs. in 1 meal, you basically quit your diet, and resumed eating junk for a while.

You need to take a look at what you like to eat, and make it as healthy as possible. If a certain food causes you to have cravings, stop eating it. There are plenty of food sources.

Amazingly, if you aren't hungry, or craving a certain food, and aren't bored, you tend to stick to a diet 90 % of the time, and the 10 % we do cheat doesn't completely undo our progress.

The problem is most likely the diet, not the dieter ( that's you ). Try different diets out, and see which one allows you to stick to your ranges the easiest, and is enjoyable.

For me that was low carb, but it might be vegetarian/vegan, Mediterranean, high protein, 50/20/30, low fat or any diet. The best diet is the one that you can stick to, since in theory, you will be eating it for the rest of your life.

Think about your goals.. you want to achieve a healthy weight. You want to not be hungry, or have cravings. You want to enjoy the food. Does your current diet fit those goals? Probably not, which is why you followed it for a week or so, and then it became so horrible, that you couldn't continue it any more.

Consider it #1 on your diet research, and cross it off your list. It isn't for you. Move on to another diet. You will find one that works for you.

LDYBGD Posts: 67
7/12/14 5:04 P

I belong to a local chapter of TOPS ( and get weighed in every week. I watch and log what I eat, and have been bumping up my exercise. So 4 weeks ago when I started walking again I wasn't surprised to see my weight pop up......8 lbs! in one week!! Ok I was a little surprised, went home and cried like a baby, and carried on. I KNEW it was water in my tissues from the exercise. I continue to watch my calories and log them religiously so I know I wasn't overeating. The following week I was indeed down the same 8 pounds.Then last week we had a heat spell here, and I was back up the exact same 8 pounds, but then again everyone else in the group was up as well, so I tried not to cry toooo much. This week its looking like I will be down the same 8 pounds.
I am not disgusted. I'm a bit frustrated, sure. In reality I'm down 70 lbs give or take from my highest weight to the lowest weight before this little roller coaster ride, and this is the first time my body has been reluctant to follow the formula. I know that weight loss = calories in minus calories out. Don't eat too little or you get into starvation mode. Don't eat too much but don't get too crazy about it as well. I'll ride this little scenario out, but this month I'll do it on my bicycle, which I physically couldn't do last year. Focus on the positive. Eventually my body will begin to cooperate again :p

EXOTEC Posts: 3,327
7/12/14 4:00 P

I think we've all experienced some version of the one-step-forward-and-two-steps-back dilemma. You can't dwell on that. It happens. It's going to continue to happen! but you can minimize it by being more mindful. You're doing the right thing in tracking. It makes you accountable and also makes you think more even when you're eating, or planning to eat. You know you have to log it. So you think about it more. That might be a little incentive while you're approaching the table, anyway.

I agree with the comments about trying to figure out why you're sabotaging yourself.
I'm not an emotional eater *for the MOST part*, but I know when I get nervous or stressed I eat faster, and that amounts to eating more. So when I get a case of jitters, hungry or not, I simply don't eat until I get over it. This can amount to what basically comes to a little period of fasting. That's not really a bad thing: it keeps me from overeating, or from eating too fast (which makes my upper GI symptoms go crazy), and it also provides a little mental "rap" in making it clear to my impulsive actions that I'm going to be hungry as long as those emotions think they have the upper hand. It works for me, anyway.

Just don't let yourself wallow in disgust or failure fantasies. You haven't failed until you've given up. You haven't done that - good for you! You already know some good strategies. Tracking is excellent. Carry one of those very small notebooks that will fit in a pocket or a purse, and obsessively log every little thing you put in your mouth! If you can, use the Tracker here on SP. I've found it to be the very most valuable asset they offer us. Take all advantage of that! And don't let yourself get caught up in the past. Done is done. Forget it. Focus on what you *can* do. You can do a lot! you already know that, because you did lose weight, even if you let it "find" you again. hehe Just don't let the next bit find you!

You can do it.
Hang in there!

KASTRA Posts: 369
7/10/14 8:45 P

All excellent advice.

Take a hard look at your motivations, your methods, and your successes. I didn't include your failures, because if you're disgusted and dealing with self-loathing, you've spent more than enough time on those already. Put them in the past. Something I always tell my kiddo might apply here. Regret - what you're going through - is nothing more than feeling bad about something that you cannot change. You can't go back in time, so press forward. Learn from slip-ups, certainly, but dwelling on it does nothing but hold you back from moving on to something more successful.

So, you had some success! Can you do that again? What made you stop doing whatever took those first 6-7 pounds?

Last, consistency. Work on that! If you're doing something that you're having a hard time to consistently follow, then it's not the right thing for you. Shuffle things around a bit - just a little at a time - until you fall into something you can and do stick to 9 times out of 10. (No one has to be perfect, and you shouldn't strive for perfection. Perfection is aggravating and stressful to try for, no matter how attractive it might look from the other side of the fence.)

DROPCONE Posts: 1,592
7/9/14 9:17 A

My one piece of advice is to try to let go of your feeling of self-disgust.

Beating yourself up for any weight gain isn't really going to help, it will just make you feel bad about yourself. When I feel bad about myself I have an even harder time taking positive actions like eating right & exercising.

Good luck, I hope you are able to achieve your goals!

NIRERIN Posts: 14,152
7/9/14 7:43 A

what sort of a time frame are you talking about here? one thing to remember is that your weight can vary by up to 5 lbs everyday, without you having gained or lost an ounce. it's just the food and waste and water that happens to be in you at that moment. so one or two weigh ins don't mean anything, it's the general trend of your weight over a period of time. that's also why it's important to only use readings at the same time in the same situation. in other words, if you can, weigh first thing in the morning, after going to the bathroom, but before eating or drinking anything. and only use that weigh in. if you weigh after drinking two cups of water, it's the same as holding that 2 cups of water on the scale with you. the other part of general trends and being a woman is that there is usually one week in your cycle where your weight will spike. a lot of women will just skip weighing that week if they can't stand to see that normal fluctuation. it goes down the next week.
if you are really looking at a loss of ten pounds and then slowly putting it back on then i think you need to find some middle ground. if you lost ten pounds and put 6-7 right back on, odds are that neither of those ways of eating are working for you. so i would say that the way that you lost the ten pounds isn't quite ideal because you can't keep it up, and the other bookend is where you gain. so what it is that you like about how you're eating when you gain? how can you satisfy those needs on fewer calories? if you love alfredo perhaps try having alfredo on broccoli instead of pasta. that way you get the higher cal item you love, but you're pairing it with something lower cal. or if it's the pasta you really love, have pasta, but cut it with some vegetables and have a tomato based sauce like marinara instead of alfredo. if you love brownies and you didn't have a way to have them on the lower calorie end, try finding a recipe that uses black beans or prunes.
if your food problems are more in your head, start dealing with them. emotional eating is hard to deal with, but it's a lot easier to deal with the fact that you're trying to feed not food hungers with food rather than to pretend it's not happening. so if you're eating because you're mad/sad/bored/happy then finding ways to address your not food hungers is going to help you a great deal. there are a ton of articles and discussions on how to deal with emotional eating on this site. the other big mental one is if you're someone with a bit of a rebellious streak. in other words, if you put a food off limits, that might make that food much more desirable. in that scenario you might decide to put the chocolate cookies you love off limits. which just makes you want them five times more. so you suffer though not having them and then you get a family sized bag of them and eat them all in one sitting. if that's what you're doing, then instead of declaring the cookie off limits, choose to not have one today. that means that you can have one tomorrow. you can even buy a single serving pack to have one whatever day you decide. but choosing to have something at a later date implies that you can and it's not a forbidden food. keep the turn around times short for the first bit and then work them up. in other words, don't say you're going to skip cookies for a month [or at least not if you're making any other changes], skip them for two days. get used to the slight delay in gratification and work up from there. there is something about choosing not to have something today that's a lot easier to deal with that can't ever have again. it takes away some of the allure in having more now because you aren't supposed to.
by the same token, don't look at it as messing up. think of it as learning how not to do something. if you sit down at a piano for the first time you don't expect to be able to play beethoven's fifth perfectly. you are going to have to spend some time clunking it out and learning how to get the fingering right and how to site read. learning how to eat is the same way. it's going to take time and clunking to get where you want to be. and it might be harder because you have all these extra habits that you need to unlearn, and that takes time too.

RENATARUNS SparkPoints: (4,367)
Fitness Minutes: (2,155)
Posts: 1,379
7/8/14 4:57 P

Try to figure out what's really motivating you to "try to lose the weight". You might need something a little more concrete, a little more short-term, a little less vanity-oriented than the stereotypical "I want to be thin". (Not saying this actually is your own reason, just that this reason falls short for a lot of people.)

For me my main reason was health-related, but even that wasn't my direct motivator. My direct motivator was the way I wanted to live each day, and I credit that form of motivation a lot towards my success. If you can figure out a number of things about losing weight -- not even the eventual goal, but the day-to-day process -- that actually appeal to you, you might find it easier to get some consistency going. (I actually disliked the way that certain junk foods made me feel, for instance, and truly wanted to be eating things that make me feel good instead of bad. So that was an appeal for me.)

Perhaps you are aiming for a way of losing weight that you seriously resent. Maybe you can make another way work, then. For instance, me, I didn't have any issues with giving up certain foods (mostly) and I was willing to be a bit hungry for a while, but there was no way I was going to be able to track, give things up entirely, or a few other things that many try. So I didn't; I found a way to lose weight within my own comfort zone.

If you can figure out where your own comfort zone is within the broader goal of losing weight, and aim for it with everything you've got, maybe that will be helpful.

If you have a day-to-day plan that really does appeal to you and are still sabotaging, then perhaps counseling to figure out how to change your reactions to things? I'm not a self-sabotager in this sense myself, but many are, and it's nothing to be ashamed of.

EELPIE Posts: 2,700
7/8/14 4:26 P

Well, have you done better when tracking? If's kinda simple what works for you. Tracking.

Scrap of paper. Download a device to your phone. Set up your tracker here and do it on your laptop.

This is a really easy to understand article:
if you just want to do the basics of weight loss.

Water does not have to be plain. A lot of people use Crystal light, or Mio drops- or lemon, lime, cucumber slices, etc. I count unsweetened ice tea (lol, I have with vodka a couple nights a week) that I sweeten with stevia as one of my water drinks.

7/8/14 4:00 P

So what has worked? It looks like writing down what you eat works. I would try that - enter it on your phone, on paper, online - somewhere and commit to it.

If you don't like water, go for an herbal tea (hot or cold).

I think you might need to reflect on why you are sabotaging yourself.

Edited by: LILSPARKGIRL at: 7/8/2014 (16:01)
7/8/14 3:58 P

My name is Christa and I lost 6-7 pound then I gained 10. I felt disgusted and upset I gain. I sometime write down what I put in my mouth and other days I don't. I really want to lose the weight. I can't stand drinking water alone. .Any suggestions will be appreciated.


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