What a timely topic for me to read! I've just spent the past three weeks under an amazing amount of stress, both at work and at home - and all my good habits went out the window. Well, it's time to close the window and get back down to seriousness. I see the doc in a month's time and I want to reach my short-term goal weight - which is now 3 pounds further away than it was a couple of weeks ago!!!! The best way to get back on? Every day is a new start. EVERY DAY I have to make the conscious decision that I am going to make healthy choices because I plan to stick around for a long, long time!
This is for FORTHELOVEOFDOLLS.. I have the same problem with my DH of 34 years, he continues to bring home donuts, cookies, etc. If you can possibly find the space.. this is my solution.. I gave him his own cabinet in the kitchen, when he brings home the 'goodies' I throw them in there, I don't have to open it for any other reason. Even a breadbox on the counter helps.
Be sure to stock "your cabinet" with good alternatives. A couple of squares of good dark chocolate has saved me more than once.
I love the pitstop idea, just get back on the next wagon. Finally I have realized you have to find your own motivation. SP is one great place to look for it. I find that logging all my trackers every day is a good place to start.. then while your on the site it's easy to visit all the features that support your decision to live a healthier lifestyle. Remember it's a journey, and all aspects are evolving every day, so try to find ways to 'shake it up' explore new foods, new places and new ways to exercise.
Last year I asked my 85 yr old Uncle his secret to youthfulness, he said "It's so simple, just get up and do something fun every day"
I went on a weeks vacation last week, ate healthy walked for 45mins to 1 hour each day. Came back feeling really healthy, but I just cant find the momentum to continue on track now that I am home. Its usually the other way around.
Fitness Minutes: (23,587)
699 10/17/12 4:19 P
Great discussion on this thread. I'm just starting back on track - brand new with SparkPeople. I am really starting to love this site.
I have started jotting down my long-term, mid-term and short-term goals. Then I make daily or weekly fast break goals. I am determined to read them and DO them everyday.
I know THIS time, I can lose weight.
Fitness Minutes: (5)
595 10/17/12 10:59 A
The secret to success is easy to possess: To err, and err, and err again, but less, and less, and less.
Fitness Minutes: (0)
3,553 10/17/12 9:57 A
Start where you left off and regroup. Believe in yourself. You are the only one who can do this with a little encouragement from family and friends. Oh and don't forget the SPARK PEOPLE FRIENDS, We are here for you.
Fitness Minutes: (3,550)
1,341 10/17/12 5:58 A
workout with a friend or group.
Fitness Minutes: (152)
384 10/17/12 2:34 A
Just decide. Finding a buddy to help keep each other on track is good, too. : )
Fitness Minutes: (68,137)
17,658 10/16/12 10:50 P
I have been on a plateau for a year. In that time I have regain about 13#. I am working with my Dr. in changing some meds around as I think the lack of weight loss is part meds and part continuing to have pain that I can't seem to work around. Hoping this change and going south for the winter where there is 2 pools and good exercise programs as well as good equipment may help jump start me again!!
Edited by: JAMER123 at: 10/16/2012 (22:51)
Fitness Minutes: (0)
9,060 10/16/12 8:47 P
Right now am off the wagon with three weeks in a row gains not big ones but still gains The big thing have not been doing and that is portion control Been walking our dogs six days a week and guess thought that exercise would take care of the extra food was eating BIG MISTAKE Taking one day at a time
I agree with everyone, you may get sidetracked or take a detour, but you have to just take a breath and start back on your path. I know I have taken detours and am currently back to getting on track, I believe you can have things in moderation, and I also know what I CANNOT have around me. SP has helped, I really like the support that I get, and to know I am not the only one who is going through issues. and I will
Fitness Minutes: (43,982)
5,152 10/16/12 7:28 P
I found this message board just at the right time. I was trying to kick myself for choices I have been making lately but that hasn't been helping one bit. I am going to take just a few baby steps to get back on the healthy track again. Thanks for all the great posts. They are very encouraging for me right now.
Been there, done that... I spent eight months being so healthy and disciplined.. and then had a perfectly awful month.... and I'm not sure why, since I thoroughly enjoyed being healthy! Maybe fatigue and the usual stressors. What is wonderful however, is that I am back and it's already feeling better and I have the power to make good decisions without beating myself up. In past iterations, once I've fallen I didn't bounce back.. so here's to growth!
I read all the entries here with great interest and found strength in them. Thanks!
Fitness Minutes: (9,519)
87 10/16/12 4:01 P
I will admit I do fall off the wagon many of times and I always feel so guiltily of doing that but you just have to dust yourself off and do it again and try not to do any more mistakes. And try to remember why you are doing this for is it yourself, is it your family, and is it your health and when you remember why you want to stick to it and ever want to fall off that wagon again. Good Luck friends and I hope this will help you and be success in your weight lost journey. Your Jennifer
Fitness Minutes: (691)
24 10/16/12 3:27 P
if you think that you didn't really fall off the wagon it helps :) I pretend like the wagon just took a pit stop, but it'll be leaving again the next morning, so I better be ready to go!
Fitness Minutes: (73,520)
7,059 10/16/12 1:44 P
Love the last idea of restarting every morning... do the best you can... every day is a new start.
For me alcohol totally melts away my resolve. I can't drink alcohol and be svelte! Also I don't wait for Monday, the weekend or the New Year. I start over every morning with a healthy, clean breakfast. One habit at a time.
This morning I chose to throw out the cookies. My husband continues to bring in junk that temps me. Somehow I have to stay away from those.
Fitness Minutes: (0)
3,553 10/16/12 11:22 A
Fitness Minutes: (0)
7 10/16/12 10:54 A
Thanks for the important words of wisdom. I need it right now. I am looking forward and not back, only with my eye on what is next. I will keep this sight on my mind when I go thru the day. Charlene
Fitness Minutes: (22,260)
1,457 10/16/12 10:51 A
Keep pushing, try, try, try again.
Fitness Minutes: (5,938)
2 10/16/12 10:50 A
If you think of this as a journey or a path, you can never "get off" you can only get side tracked.
Take life one day at a time; tell yourself in the morning that you're going to stay on the path today and then pat yourself on the back at the end of the day when you've accomplished anything. Most important, as everyone is pointing out - please don't beat yourself up for detouring. Everyone detours and the successful ones just get back to their path when they are done with the detour.
You can be successful and we're all right here pulling for you!
Fitness Minutes: (283,299)
184,508 10/16/12 10:06 A
just start again............and again until you get it............never ever give up.........
Fitness Minutes: (82,659)
4,953 10/16/12 8:31 A
Just do it! Do not expect perfection of yourself. So you backslid. As long as you go forward more than you go back, you win!
Fitness Minutes: (138,651)
17,663 10/16/12 7:17 A
Set a goal (something doable) and reward yourself when you do it. Maybe you will give yourself stickers on the calendar for every day that you workout for 30+ minutes. After so many stickers (say 10), reward yourself with something you want or something that will motivate you.
Been really off the wagon. After major weight loss everything started climbing back. Today is a new Hebrew month and am celebrating Rosh Chodesh by exercise and proper food plan.
Fitness Minutes: (50,222)
5,250 10/16/12 6:21 A
Agree about a 'start over' - reset settings and begin anew!
Fitness Minutes: (11,672)
1,251 10/16/12 6:02 A
I agree you can't "make it up", just restart the program. Use the Fitness & Nutrition trackers and you'll be back on track in no time.
Fitness Minutes: (33,526)
22,035 10/16/12 5:54 A
Don't go beating yourself up because you had the cheek to celebrate your husband's and son's birthdays - I hope that you enjoyed them :-) I know that you fell off the wagon for a while, but just forget about that and start again. No need to starve yourself to 'catch up' and in fact, it is strongly recommended that you DON'T do that. I wouldn't even go and do a ton extra exercise - just do what you normally would do with that regard and start again. This isn't a deprivation - it is merely a healthy lifestyle. There are going to be times in your life where someone's birthday, or wedding, or whatever, happens. Just try to make the best choices most of those times, and forget the rest - unless they are happening every other day which I very much doubt!
I actually often suggest that people allow one day per every two weeks to eat whatever they want. This helps to prevent the feelings of deprivation and boredom. It also allows you to enjoy a social life. I practice what I preach, so know that it DOES work! BUT the rest of the time I am within my range - generally slightly toward the lower end to accommodate it. I keep a spreadsheet with my daily calorie totals. I average them every once in a while. Because of this I KNOW that at 1600 calories I can maintain - over and I will start to gain slightly, and under I will lose slightly. I reached my goal a long time ago, but still use the tracker daily to ensure that I don't regain.
I am wondering if you have just started this journey - you don't' have a SparkPage so I could check. If you are new to this, it may be that you have changed lots of things all at once. It is recommended that you use Baby Steps - this means that you only change one or two things to start with and allow your mind/body to get used to the changes before adding something else to the mix. This makes it much easier to reach our goals and to maintain because we are learning a healthy lifestyle and not getting there by deprivation.
Edited by: SLIMMERKIWI at: 10/16/2012 (06:03)
Fitness Minutes: (97,442)
4,621 10/16/12 5:45 A
Always have a Plan B in place. With food, I have fresh veggies to eat. With exercise, I just get out for a walk. The best thing for me is that I'll plan my indulgences and then I don't feel like I'm cheating.
Fitness Minutes: (115,130)
14,032 10/16/12 2:47 A
I do basically what CHESAPEAKE does; rather than trying to starve myself or exercise extra hard to "make up" for my binge/excess, I just get back on plan. I don't call it, or even think of it as, "RE-STARTING." To me, saying I have to start again means that I stopped, and that I failed, and I know that isn't true.
Even at my worst, lowest, most difficult times, I've done better overall since finding SparkPeople than I did before.
For me, far more important than my physical choices (like food, exercise and sleep) is my state of mind. No matter what I manage to accomplish, if my emotional health is fragile, I won't be able to sustain it. Turning to my Spark teams and friends for support helps; but even when I don't feel up to reaching out, writing in my private journal or reading on Spark gives me back a sense of control.
Actually, "CONTROL" isn't the right word... It helps me to steady myself, and calms my panic; which gives me the strength to LET GO, and accept what Life is throwing my way! Sometimes all I can do to turn my downward spiral is one small step - for example, taking a shower, or going to bed - but even one act can give me the break I need to keep going.
You posted here, which means you came on Spark, and asked for advice, so already you are taking steps to get back on track. Above all: NO GUILT. Just do what you can now, and realize it's your long term progress that counts. In the movie, "The Best Exotic Marigold Hotel," the young owner's philosophy of life is this:
"Everything will be alright in the end; so if it is not alright, it is not yet the end."
Great postings! I am struggling with this myself today. Thanks for the reminder that tomorrow is a new day and i can shake the dust off my feet and start over.
Fitness Minutes: (216,195)
21,129 10/10/12 12:18 P
Don't beat yourself up because you ate and drank more than you wanted. One less than perfect day of eating or even weekend, DOES NOT make or break a healthy lifestyle. Put that behind you. You ate the food. You log the food. You move on. Do your best to eat more mindfully now. Try to watch your portions. Do your best to eat more servings of fresh fruit and veggies. drink plenty of water.
Why not set some simple goals ? Don't try to do everything at once or you will end up frustrated. Example, if you're not used to eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. If you haven't been drinking your water, set a goal to drink 2-4 glasses each day for one week. if you haven't been exercise, 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.
Don't look at weight loss or good health with an all or nothing mentality. If the only healthy thing you did for yourself today was to drink 8 glasses of water, that's still a step in the right direction. Start with some simple changes you CAN stick with. No all or nothing. One small change is all it takes to change your life.
I've done this so many times. The key is to just dust yourself off and keep going like it never happened, and be mindful so that it doesn't happen again. I still over eat these days, but the difference is the amount I over eat is way different than when I was 330 pounds. You can do this! It's one of those "suck it up" moments...you just gotta deal with it, and move on.
Nothing "makes up" for a couple bad days. Just keep going forward. Otherwise you are looking at negative reactions every single time you do something "bad". It isn't bad to slip up now and then and you shouldn't "punish" yourself for doing so. :)
Either pick up where you left off or if you are having motivation issues start from the beginning doing some baby steps (drink your water, walk 1/2 hour) and build back up from there.
When I fall off, I just start over where I left off. The numbers will be different but if what you were doing before worked, no point in changing it. Statr as if you didnt stop. Sometimes catching up will put you off.
Great point. Thanks Chesapeake. I guess "not doing anything extreme" is what made me feel so good in the first place, and makes me miss how I felt last week so badly (I've never missed the times I starved myself or worked out to an insane level). Ok -- just go back on track. Thanks!
Fitness Minutes: (2,119)
396 10/10/12 6:53 A
For me best thing is to just get back on program. A few days of healthy choices gets me back to feeling good about myself. If I try to "play catch up" by increasing exercise or eating less than normal it just ends up back firing and I am likely to over eat in response.
In the grand scheme of things a bad weekend or two is not going to upset a healthy lifestyle - unless you let it. It is getting back on track that works.....
This weekend was son's and husband's birthday parties. I did pretty good until the adult beverages started flowing, and somehow, that turned into days of not tracking or exercising. I definitely DO NOT like how I feel and need to get immediately back on track.
Would love your best tips, please, for getting back. Do you add an extra exercise session? Cut out sweets? Any tips and tricks for shedding a couple days of "off track" and getting back to feeling as great as I did on Friday would be awesome!!
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.