MAKING EXCUSES- help!

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2/6/13 1:47 P

Hi Ins77,
Take a good hard look at yourself and your general life and try to answer why what you say is happening and then try to change 1 thing at a time…You say…

So January was BUST for me
--Jan is gone, say good bye, good riddance and start a new month fresh…

I am slipping into a FAMILIAR pattern
--Great!! You caught it before the pattern actually set in..

binge eating
--If you want, check out my sparkpage for a blog I wrote on reasons I could find why we binge eat. Maybe something applies to you.

not tracking what I am eating on SP
--ok, I admit it, this is not something I do either but my diet plan works for me

making excuses to not exercise
--everyone is not a born exerciser! But remember that exercise makes us feel better. Also, don’t go in with the intention of doing a long lengthy workout. Tell yourself you will only do 15 mins. More often than not, you will feel like continuing after the first 15 mins. Go with a buddy if possible, take different group classes if possible. Variety is a spice of life!

transferring emotional stresses onto poor choices
--you know you are making poor choices. Besides eating junk food doesn’t take away stress. Later it only makes us feel worst

in essence- sabotaging myself
--why?? Why would you do that?

i am so close to tears
--Sorry to hear that, wipe the tears away and take Action

i just can't shake myself out of this horrible rut
--Please examine all areas of your life. Is there any other emotional distress going on?

and the worst thing is that i absolutely know that i am making poor choices and i keep doing it.
--Again, why would you do that?

i'm really struggling to get on track
--You are a step ahead as you recognize the need that you are struggling and hence you will be able to overcome any obstacles.

i know SP says make small changes - daily / manageable
--Yes, small manageable changes is the way to go

but i just have lost so much momentum.
--Swing yourself back into the momentum. Only you can. What I wrote are words and what anyone else can say are words. Only you can take corrective actions for yourself!

help please.
--Hope this helps you. Sending you bright, sunny, cheerful wishes….

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2/5/13 10:20 P

I think the best thing to do is to make really small steps and take it day to day. I had every intention of starting my diet January 2nd, then when that date rolled around I just couldn't do it. Then a few days rolled by and then next thing I knew it was almost February. Just tell yourself 'tomorrow I want to....' and try it, then do that the next day. Add some exercises here and there, replace bad food with good food (but never deny yourself) and the next thing you know, you will be feeling better and your eating will be better. Sometimes if you go all out (which I've done when I'm totally into it) it works, sometimes it doesn't. To start out, find an exercise that you like and even if it's 15 minutes, at least it's a start. Everyone is obviously different and you have to experiment and find out what works for you. If you find yourself eating at McDonalds or something, don't feel guilty; just lower your portion if you usually get the big size. If you drink a lot of soda, pick a couple days a week that you can look forward to drinking it. Remember: never deny yourself. It's ok to have a candy bar or sweet once in a while.

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2/5/13 7:09 P

Give your excuse a name. I call my excuse maker Victor (so when I triumph over him I can say "hello to Victory"). So when the nagging voice in my head says " it's too cold to go on a walk or go ahead and eat that no-one is looking" I just say "Victor leave me alone or go away". I know it's kind of corny but it works for me.
Good luck and remember small Victories count!

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2/5/13 5:29 P

You CAN do it! Just keep going, do NOT give up on yourself...EVER! You are worth it!

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2/5/13 3:44 P

And sometimes we have to fall a few times and then dust ourselves off and get right back on it. I would suggest breaking it down into manegeable chunks. Like maybe not try to change all your food habits all at once.

For me, I just started walking 3-4 days a week and really didn't change my eating much. Then as I started to see some progress I started to change my eating habits. It might be a better way into health rather than tackling the whole thing.

Maybe try to make small changes with food, like drinking water instead of any sugary drinks. Whatever you do, keep the motivation to do this. You will be happy you did in the long run.

Good luck, you can do this!

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2/5/13 1:47 P

Like the other posters I think you might want to talk to your doc to check that there is/isn't something medical going on. Counselling can be a great benefit as well.

Another thing that has helped me is to discover my "why". Why are you on this journey? When you answer the question ask again, why? Ask why, why why until you get to the real answer. Write it down. Put in on your vision board. Put it in your heart and keep it with you on the journey, it will give you strength in the low times.

Chin up! You have asked for help and that is often the hardest thing to do! You can do it!

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2/4/13 11:16 A

INSANITY77,

As I tell all new members,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself was to drink 8 glasses of water today, that's still a step in the right direction.

When is the last time you had a physical ? If you haven't been to the doctor in a long time, I'm going to recommend that you do. Talk to your doctor about your binge eating as well as any depression you've been experiencing these last few weeks. Being stuck in a rut can be a sign of depression. Your doctor might suggest some medication, but they could suggest a good therapist too. there are therapists who can help with binge eating. You don't have to do this alone.

If you don't want to talk to your doctor, then start with some simple changes you CAN stick with. set some realistic goals for yourself so that you don't feel overwhelmed. You don't have to do a lot to be healthy. Try drinking 2-4 glasses of water each day. Try to eat 2-4 servings of fresh fruit and veggies. Try to take a daily walk.

In fact, I'm a big believer in taking regular walks. Walking is not only great cardiovascular exercise, it helps reduce stress too.

Be kind to yourself as you would to others. Instead of making excuses, make some simple changes. You have to believe that one small change really can change your life.

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2/4/13 2:09 A

You KNOW what you need to do with regard to baby steps etc., but as you are having so much difficulty and also because of what you say below:
``````````````````````````````````
"I am slipping into a FAMILIAR pattern

binge eating

transferring emotional stresses onto poor choices

in essence- sabotaging myself

i am so close to tears

i just can't shake myself out of this horrible rut

and the worst thing is that i absolutely know that i am making poor choices and i keep doing it.

i'm really struggling to get on track
````````````````````````````````````````````````````````````

I suggest that you make an appointment with your Dr and tell him/her what you are wanting to do and what you have told us. It may be that you need to be checked for some medical conditions which can impact on our lives in the way you describe. Also, if you don't have a Therapist, ask your Dr for a referral to one - preferably one who specializes in helping people with issues relating to food. You will then be given the tools to help you cope with the stressors that you face, which in turn should help you with your lifestyle. There is nothing like having support from qualified people in your physical life as well as from our on-line community!

Good luck,
Kris

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2/4/13 12:00 A

I am a very ugly rut right now, but my suggestion is to make SMART goals. Make one. Specific. Measurable, Attainable. Realistic. Time Oriented.
"I will track one meal tomorrow."
"I will do 3 sit ups twice this week."
"I will blog twice this week about how I feel and ask for support."
You can do this. SMART goals.

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2/3/13 11:52 P

I definitely feel ya there. The only thing that's keeping me on track is the fact that working out is a habit, and tracking my food is a habit. I have been eating over my calories too, but I am tracking everything, and I don't eat over ever day.
Just gotta keep on going. Maybe start small, and just begin with tracking food. Do you have a food scale? I have found that it helps me a lot to keep accurate track of food.

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2/3/13 11:01 P

So January was BUST for me

I am slipping into a FAMILIAR pattern

binge eating

not tracking what I am eating on SP

making excuses to not exercise

transferring emotional stresses onto poor choices

in essence- sabotaging myself

i am so close to tears

i just can't shake myself out of this horrible rut

and the worst thing is that i absolutely know that i am making poor choices and i keep doing it.

i'm really struggling to get on track

i know SP says make small changes - daily / manageable

but i just have lost so much momentum.

help please.