Friday, March 05, 2010
I find many who suffer from emotional eating here on Spark. I am making progress in the area but am certainly not perfect yet.
Yesterday at school I started to feel ill. I hadn't felt up to par for a couple of days but pushed on anyway. I barely made it through my last class and came home ready to get some much needed rest.
I looked to food for comfort. Not big "blows it" but little things. There was a handful of nuts (OK in itself) but that was followed by a couple more. A cup of fresh green grapes turned into two. I munched on a little whole grain cereal. I had a couple of slices of low fat cheese and a couple of slices of low fat turkey breast.
All were healthy choices in themselves, but I didn't log them as I had them and didn't consider how they would hinder my progress. The thought that it might not be wise did cross my mind, but I ignored it. I am at least glad I thought about it at all because that is progress, but not the solution.
For dinner I just had some homemade chicken soup, a little spinach, and a couple of pieces of chocolate for dessert. I haven't logged it all in yet (I was just too tired to do it last night and I had classes to teach all morning) but don't think I had a disaster day--just not the one I would have had if I had thought about it more before eating. I will be logging it all in today.
At school yesterday I did my normal 1 mile walk between classes across the large campus and spent a great deal more time walking from desk to desk helping students for hours. Because I felt so awful I decided to skip my additional time on the treadmill when I came home. I didn't neglect exercise for the day though as I had already had it. I just did a little less than usual.
I went to bed early after having a little zipfizz immune support drink (only 10 calories here). This morning I woke up feeling much better, that is until I got on the scale. I had gained back 2.5 lbs. It made me realize how much a small change from great habits can result in a large gain. I didn't eat enough calories to result in this much of a gain and I still had exercise. My body immediately responded with this gain though as it generally does if I do that.
I need to realize that this can happen and avoid it, especially at times I am not feeling good. Food did not fix the problem ultimately. If I was at my target weight this would not be so bad. I would just work especially hard to reverse the gain in the next week.
For those of us not at maintenance, though, this can cause more trouble. It is so frustrating to see the scale rise that emotional eating can continue because of it. These slips really slow down the overall progress.
I like to say that I have learned my lesson. I will not know if I have until the next time the challenge presents itself again. I am not going to get down on myself, though, but just work to take steps to reverse these steps back and get back into the positive.
How will I not let this happen again? I will think before I eat, realize what can happen, and if I choose to eat anything, write it down even if I don't have time or feel well enough to log it immediately in the computer. Just the writing it down helps. It is hard to remember what you really had afterwords.
We all need contingency plans for whatever may happen. When we don't feel good it is not the best time to be making plans.