30,000-39,999 SparkPoints 35,501

Are YOU Armed?

Tuesday, January 08, 2013

I suffer from emotional eating. Plain and simple. There are days when I’m not bothered at all, and days where I literally have to go to bed early because the urge to eat is so intense. Although my coping mechanisms for stress, etc have greatly improved since embarking on my weight loss journey, I still slip up.
Last night, I slipped up majorly.

It started with lunch, where I ate all of my approved and measured snacks for the day in one meal. I don’t know why I did it, but I did. I didn’t need to eat my salad, special k crackers, clementines, and pretzels. My frozen meal was good, and I was satisfied, but I kept going. Self sabotage at it’s worst. I weighed in 1lb above my maintenance range and was so proud of myself that I went to town on my food. Since my hunger varies from day to day, I’ll sometimes go home with a lot of my snacks uneaten or a few eaten. I drank my 10oz of coffee, black (which wasn’t bad at all) and still was “hungry”. It wasn’t a physical hunger, but an emotional one (and I know exactly why but don’t want to go into it as it’s not something positive to focus on). Not only had I not armed myself with my healthy eating aresenal (H.E.A. for short), but I deliberately threw my food plan out of the window for a temporary eating high. This is not to say that special k crackers or pretzels are bad for you in moderation, but normally, my snacks are spinach/apples/bananas/clement
ines/grape tomatoes/kale, etc. I didn’t have any of that and could have saved myself a lot of discomfort had I planned like I was supposed to.

My binging and overeating didn’t stop there though. Although I didn’t have available calories left for the day, I still ate a huge cup of spaghetti, 2 slices of chocolate cake, 2 cups of light soy milk (which isn’t too bad) and around 2 ounces of dark chocolate M&Ms. I was so uncomfortable from all of the food that I couldn’t sleep for a while after rehearsal last night. To me, there’s nothing worse than being stuffed. I can’t believe I used to be like that ALL OF THE TIME a year ago.

Today is a new day however, and I’m ready as ever to conquer my emotional eating. I forgive myself for going over my calorie range, not tracking it all when I should have and being very mean to myself throughout the day.

My snacks that may be eaten but do not HAVE to be eaten because I brought them (this point is more for me than you):
2 Clementines
1 Banana
1 Cup of Green Grapes
1 Gala Apple
2 Cups of Spinach
Unsalted Almonds

Sounds good huh? I think so!

This is my H.E.A…what’s YOURS?

emoticon Remember: emoticon
H - Healthy
E - Eating
A - Arsenal

Yup, I came up with that myself! emoticon
Share This Post With Others
Member Comments About This Blog Post
    Love the arsenal concept! And I love that you forgave yourself. That's so important. I'm sorry you had something negative happen, but it looks like you're recovering from the emotional eating thing just fine. :) Although UGH I know what you mean about hating to feel stuffed. I can't believe I used to stuff myself like that either! Don't know how I did it and never felt so bad afterwards back then.

    Anyways, hang in there, and enjoy your HEA! :)
    1744 days ago
    Great! Good for you for getting right back to your weight loss plan!
    1745 days ago
    I hear you on the emotional eating! I am learning how to deal but it is a lifelong task. Some days are great, some not so great, and others plain terrible but the positives of those good days are the ones to dwell on. Keep reading and keep searching and Keep Sparking! emoticon
    1745 days ago
    Love the HEA. Yup I have had days like that. Once you start you can't seem to stop! Woo Hoo for you being smart enough to have a plan!
    1745 days ago
    Going to bed early is the best defense when you have the hungries!! ... good for you for finding other solutions. Something that's important for all of us to realize is that sometimes the binge eating isnt to satisfy our "hunger". its something emotional. For example, how you eat and eat and still want more, but your uncomfy from all the crap you already ate..... its so damaging to your body and weight loss to do this. Of course thats easy to say, but SO hard to correct the behavior at the moment. I try to find one thing i can have, in a reasonable portion. I'll set it out and give myself 10 mintues before i can eat eat. Usually i come back and look at the junk food and think, what the heck do i need this for and I put it away. We all have to stay in the moment and make choices one by one.... its a work in progress. Forgive yourself for what you have done and correct it going forward. Its ok to mess us or go over your calories... just do something positive for it. Workout for 15 min, go for a walk, eat something better next time. My last weapon is to start preparing snacks for another day.... like cut up fruit and put it into containers for convienece. you do this when things bother you and you will have a solution for the next time and be occupying yourself at that time.
    1745 days ago
    I love the idea of the HEA - and yours for today sounds delicious emoticon

    1745 days ago
    Hi MissB, I was sucking on a Werther's (small German candy) as I read your blog. My H.E.A. is at home (that's where I usually do the most damage to my nutrition). It is a huge bowl of romaine, green peppers, green onions, and shredded parmesan cheese (not mixed with the salad). It is usually the first thing that I eat when I walk through the door after work. Benny
    1745 days ago
    It's a great thing that you don't eat mindlessly anymore.
    You ate more, but you know it and you are back on track already!
    Well done!

    My HEA:
    Banana, Dark chocolate, Tea

    1745 days ago
    U make me so proud!!!! U turned a negative experience into a very positive learning experience! emoticon No more dwelling on what u did wrong. No more punishing urself. Forgive urself and move on! Brava, darling....Brava!!!! That is the B I know and LOVE! U got this, girl! Go after ur dreams!!!!
    Lots of love
    1745 days ago
    I came up with a fav when I need something sweet . . .

    1 ounce of raw almonds
    1 serving of chocolate chips

    melt chocolate chips in microwave.
    dip and cover each almond with the chocolate
    and place on a plate sprayed with Pam.
    freeze. remove to zip lock bag
    and leave in freezer until the urge grabs ya.
    then eat them, one by one.

    You can leave them in the freezer, and remove only one at a time.
    at least you'll have to MOVE IT to get to them.

    it satisfies the sweet tooth and gives a shot of protein as well.
    1745 days ago
    Respect your honesty
    Love your plan
    Today IS a new day...make the most of it.
    1745 days ago
    I guess I have a HEA as well, just never knew what to call it. :) I take a quarter cup bear naked granola, an orange, and apple, and a V8 to work with me each day. I work in a kitchen, so it's easy to want to nibble here and there, but I drink tons of water and two cups of black coffee and have a healthier snack when I can. There are definitely days where I binge out on unhealthy stuff as well, it is great that you can forgive yourself and start anew, that is the only way to move forward!!
    1745 days ago
    emoticon Thank you for your honesty! emoticon
    1745 days ago
  • LEB0401
    I really need to build an HEA. Thanks for turning yesterday's missteps into a learning exeperience, and then spreading the Spark to all of us!

    1745 days ago
    Excellent plan!

    Also, if you want, you can PM me and I'll send you my phone ## and be your phone buddy when you need extra encouragement!
    1745 days ago
    Hi MISSB8604,
    From the freezer (for a between-meal snack):
    1 bite broiled chicken finger
    1 walnut
    1 slice of banana
    **Don't pet the sweaty stuff.**
    1745 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.