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last minute self-sabotage



 
 
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BUNNYKICKS
Posts: 2,244
7/3/13 12:29 P

"Or if I have a week where I thought I did well and the scale disagrees"

Ok. The scale is not judging you on how "well" you did. The scale is simply indicating what you weigh at the particular moment you stand on it. It is constantly changing. Your "true weight" is more of an "average of all the various weights you will see on your scale over the course of a week or two." One individual recording means zip, zero, nothing! So do not let it have power over you.

When you see a "bad scale reading" just take a deep breath and reflect on "why" - if you were eating within appropriate calorie ranges, appropriate types of foods, and being appropriately active, then you can disregard what the scale says, confidently knowing that the positive changes you made during the week are merely being masked temporarily by water-weight fluctuations. If you worked out hard or started a new exercise routine, this is even more likely (sore muscles tend to retain water as they adapt to the new demands you put on them - but they release it eventually!). If you suspect it's to do with overeating, take another deep breath and recommit to tracking and sticking to your calorie ranges, knowing that you can undo any damage-done in a matter of weeks, NO BIG DEAL.

You deserve your success, you do! It's when you think you don't deserve it, aren't worth it, that you have a tendency to "punish" yourself with food. It's nothing to do with eating, or self-control over eating... and everything to do with our feelings of self-worth. Instead of focusing on what/how you are eating, take some time to focus on how you are feeling about yourself... and try to be a little kinder and gentler with yourself.





WADINGMOOSE
Posts: 1,044
7/3/13 12:27 P

Another book suggestion is Overcoming Binge Eating by Christopher Fairburn. A counselor recommended it for me awhile ago because I'm a binge eater as well and it really helped me.

I'm a big self saboteur. It might also help to think about what you're thinking when you start the binge. For me, it's often fear or really negative thoughts about myself. Actually, it's a lot of fear. That tells me a lot about what's going on when I'm not telling myself ridiculously positive things :)

You've come a long way, way to go.



EMAVERICK
Posts: 7,229
7/3/13 11:57 A

ooh, that many carrots would cause me an upset tummy, but I wouldn't worry about it for any other reason. Sometimes we have to do a good reward for ourselves just for sticking with it, even if results haven't caught up to us yet.

Can you think of some reward you can give yourself? Doesn't have to be much--maybe indulgent shopping in a bookstore or music section, using one of those bath bombs and having a good soak, buying a new plant for the garden, getting a new nail polish color and giving yourself a manicure.

Really, you have so much to celebrate--you have come so far.



ARCHIMEDESII
SparkPoints: (135,858)
Fitness Minutes: (204,560)
Posts: 20,199
6/29/13 3:06 P

CAPRISONYA,

You are being much too hard on yourself. As I tell all new members and anyone who will listen to me,"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.

Remember, you're trying to change habits learned over a life time. That's not going to happen overnight, a week, a month or even a year. Change takes time. thus the need to be patient with yourself and your body.

There's a wonderful book I want you to find at your local library or online at amazon. it's been around for years. it's called Making Peace with Food by Susan Kano. it's not a big book. it's a book that will help you create a healthier relationship with the food you eat. This book will teach you that food isn't the enemy.

Will it help you stop binging ? Not entirely because binge eating is extremely complex. However, it could help you reduce the number of binges you have. It could help you have a healthier relationship with food.




COANNIE
SparkPoints: (9,512)
Fitness Minutes: (9,064)
Posts: 241
6/29/13 1:28 P

CAPRISONYA, you are an inspiration to me! You've lost a lot of weight, so that proves you know what to do. I definitely know that binge feeling. I think when that come son you, you have to stop that thought process. Like literally physically stop your body, sit in a quiet spot and analyze why you feel the need to feed. That has made a difference for me. It's not perfect, to be sure, but it definitely makes me think about what I am doing instead of just going for the binge.

emoticon



SNOWBLINDERS
Posts: 18
6/29/13 12:23 P

I'll give you the same advice I gave another person on here a few minutes ago: don't beat yourself up for not being perfect. Whether it's not being perfect in terms of losing weight at the pace you want, or not being perfect as in you're not always sticking to some quinoa-vegetable-fish diet. I do this same thing, and a lot of it is the pressure. You know you have something coming up, you know you want to be a certain size or shape for it, you panic, and you self-soothe with food. Which is okay, to a certain extent! Food is there to be enjoyed. As you said, you're not digging into gallons of ice cream, you're still eating foods that give you nutrients. Is doing it consistently going to put you over your calorie limit sometimes? Yeah, but we all have that happen from time to time.
Focus on your health, giving your body good things, and that can help sustain you in the moments you just want to mindlessly or emotionally eat. Taking the morals (as in, I'm good or bad if I eat this) out of it takes a good deal of power out of food.

PS: Congrats on your weight loss! Obviously you've been working hard :).

Edited by: SNOWBLINDERS at: 6/29/2013 (12:23)


CAPRISONYA
SparkPoints: (19,962)
Fitness Minutes: (38,859)
Posts: 79
6/29/13 10:31 A

I don't know why I keep on doing this to myself! I work hard, I know I am getting results, and then, usually right before some big event or something... I just binge. Or if I have a week where I thought I did well and the scale disagrees... well, I try not to rely on that stupid scale too much, but every time I get on (I usually weigh myself every 1-2 weeks) and it's not what I wanted... I just start. And it's not like I'm eating a gallon of ice-cream or anything, I'll start with something healthy. Carrot sticks. Fruit. But there's no way eating a 2-pound bag of carrot sticks is good!

I know it's emotional eating and I need to control it, but.... I just can't stop myself...



 
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