Friday, May 24, 2013
The last two months are not going as well as I would have hoped they would. My sugar and carb cravings are out of control. I often over eat these foods (breads, cookies, chocolate, junk) throughout the day. My monthly average for April and May is 1770 calories, I have been eating at least 200+ over my max a day everyday. A lot of days I am eating over 2000, like today.
I am eating over my calories because:
I give into all my cravings, don't stop eating to see if I am full,
have been eating calorie dense foods,
eat for enjoyment,
eat for emotional coping (anger, stress, sadness),
am scared that I will get hungry (makes no sense),
have no sense of schedule,
haven't been preparing healthy foods in advance, or make them and don't eat them,
have not been eating enough protein and fibre throughout the day.
Changes I need to make:
Write a diary for 2 days- one working and one not. Write about when I want food and why (how I am feeling) and include times
Eat protein at each meal.
Eat at regular times.
Wait to eat until I am hungry. Eat according to my appetite, don't be afraid to get hungry.
Get in control.
Cope in ways that can make things better. IE: run/walk/sleep, do something other then eat.
I lack energy, am gassy and am not going to the bathroom for BMs regularly, am also moody.
I am doing a little bit better with my water consumption when I am at home.
I have been doing more exercise also, except not this week because I had visitors staying with me.
I have had several days of overeating when I felt discouraged and almost got out of the habit of tracking my food intake, but I got back on the wagon and kept going. This is the longest I have ever kept going. As long as I keep tracking food intake, I count this all as a success. Only giving up is failure.