This advice is good if you are a "moderator" - but I'm not sure it works for everyone. Here is a good article that was posted for the maintenance team. I would say I'm an abstainer, and do much better if I don't have trigger foods.
This journey isn't about deprivation - that is one of the major stumbling blocks which causes people to fall. This journey is about common sense, wise choices of food MOST of the time and staying within your calorie range MOST of the time. This journey is also about enjoyment, and eating things we enjoy is part and parcel of it. You ate your ice-cream - I hope that you enjoyed it :-)
Thanks everyone for the amazing feedback. It is certainly great to hear from others what I kind of believed but just wasn't sure of. I am certainly excited about being able to stay within my range and still eat "normally"...not overeating or under-eating or obsessive eating etc but just eating a healthy amount of healthy food with treats every now and again. For instance my husband and I went out to dinner the other night (I was really nervous to start out) but we went to a Japanese restaurant, had an AMAZING meal and because it was all fresh and not fried or covered in creamy sauces it actually wound up being a really healthy dinner out! With a glass of wine and all and I was still in my range.
So thanks again for the support. This is my third time 'round and I am determined to get to my goal weight and then maintain this healthy lifestyle. It's great to have others out there to talk to who are going through the same things!
current weight: 172.0
Fitness Minutes: (5,333)
4/29/13 1:43 P
Its ok to treat yourself now and again, I had a donut yesterday. & I have no guilt at all. SmartChoice has a little 140 calorie sundae that is delicious its small but still leaves your sweet tooth satisfied. You were within your range, you didn't binge, just had a treat. I say you didn't do bad yesterday.
current weight: 182.4
Fitness Minutes: (16,771)
4/29/13 12:25 P
Try not to feel guilty. You had some ice cream. That's not a big deal . I had some ice cream the other night too. Are you never going to have ice cream again, for the rest of your life? That wouldn't work for me. Don't think of it as all or nothing.
You were within your range. That is great! Focus on the positive. Try to think of it as a lifestyle change, and not a diet, with good things and bad things that make you feel guilty.
132 Maintenance Weeks
Fitness Minutes: (79,710)
4,927 4/29/13 11:07 A
Many of us attach negative emotions to food and assign foods to 'good' or 'bad' categories. The fat is that there are no good or bad foods, only good or bad ways to eat them. If you weo eat chocolate daily and as 1/2 your calories each day= bad. To savor a couple of kisses after a day full of healthy choices= good.
The resolution of guilt should disappear over time. Just work with it and do wht you have to do to stay on program.
Jaynee-Pacific Time Goal reached with 130# loss, 138# total loss
I think everyone is different and it is common to feel a little guilty to indulge, even if in your range. I find if I don't have one little indulgence every day, when I do finally have it, I go overboard. What works for you may not work for everyone else. Stay within your range and allow yourself something you enjoy, just in moderation!
Me? I don't have stuff like that every day. If I ate like that every day (10% of my calories or not) I would end up eventually having more and more, until I was skipping the 10% and eating way more than I needed... It isn't good FOR ME.
However, lately, I have had so many things come up (weddings, birthdays, etc) that it has ended up that once a week I have had some kind of treat like that. First, Easter, then a birthday, then a wedding, then another birthday, and another, so I have eaten there in moderation. Easter, had a bit of candy, all the birthdays, I had a very small slice of dessert (cake and one was pie) and always came in my calorie range (which was the coolest thing to see, that I could eat that and still make it work!)
I still have to work to keep myself going, to not stumble and eat more junk than nutritious things. I like the healthy foods, and such, but I have an addiction for unhealthy junk foods. I'm sure, after enough time, I could have a treat more than once a week, but right now, I don't feel like it is the right time for me.
If you don't have the same "sugar addiction" that I have, then I think that is fine for you!
1. Always get your minimum of your range from healthy, nutritious choices. 2. Use 10% of your calories for 'junk'.
So, say you have a range of 1200-1550. You can't eat 1,000 calories of real food and a 200 calorie junk treat and say "I'm in range". No you're not. you had 1,000 calories of 'nutrition' today, that isn't healthy. Eat more healthy foods.
But what you CAN do is use up to 10% of your calories every single day (yes, absolutely, Every Single Day!!) for treat foods. For those things that aren't nutritious but you know what - we can't live without them!
So if you ate around 1300 calories, you can have 130 calories of ice cream and be 1430 overall - still in range, met the minimum via nutrition, and only 10% is 'junk'*.
Don't think of 'bad foods and good foods'. But do think that some foods are contributing to your minimum range and others are like a cherry on top - extra calories without nutrition. Which is okay in moderation, at about 10% of your calories daily.
* 10% can be either 10% of your base nutrition or 10% of your total. In the example above you at 1430 calories, so up to 143 calories could be junk, not just 130. But I find that too hard to figure out myself! So 10% of what else you ate is fine - it's close enough.
as said, some choices are better than others, over all; but if you are always in the mind set that there are 'good' and 'bad' foods - you'll end up craving the 'bad' because you'll keep saying 'no' to that little bit of ice cream - even if you make room on your menu for it. So then, there may be the day when you sit down with the whole tub; rather than allowing yourself a periodic indulgence.
That's obviously not to say that every day I would eat it - but if periodic 'permitted' indulgences keeps you on track for the rest of the week; then go ahead, and include them in your menu plan
You definitely should not feel guilty. IMO there are of course better choices for your calories but you need to make space for some treat/sometimes foods. You can still enjoy food (even the unhealthy ones) and lose weight and stay healthy. The guilt and "bad food" vs "good food" mentality really catches people up and can contribute to ultimate failure.
Applaud yourself for keeping on track with your numbers. Sticking with this you'll see results and likely you'll find yourself leaning away from the sometimes foods more and more in favor of healthier stuff just because they fuel your workouts and make you feel better.
I think it's really important to let go of the idea that there are good foods and bad foods. The diet mentality says that some foods are "bad" and are to be avoided at all costs. Spark tells us, on the other hand, that we can eat anything we want, in moderation.
It wouldn't be good if, for example, you starved yourself all day so you could sit down in the evening and eat an entire pint of Ben & Jerry's and still be within your calorie range. Not because there's anything "wrong" with Ben & Jerry's, but because you've deprived your body of the nutrients it needed all day.
On the other hand, if you've made good healthy food choices all day and still have enough room in your calories/ carbs/ fat etc range for the day, and you want ice cream-- go ahead and eat it. No reason not to. I think "diets" that leave us feeling deprived of certain foods, are only setting us up to fail. We need to learn how to fit a serving of ice cream or birthday cake or Halloween candy or whatever, into our eating plans.
Ruth in Cookeville, TN Central Time Zone
Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh
Today was my second day restarting my spark program. I stayed within my calories, did a great workout and feel really pleased about how today went. But I did have some ice cream (still within my calories) and I feel guilty. I know that some foods are a better use of calories than others, but if you stay within your calories is it still ok to have a little treat to top it off?
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