I find that tracking everything I eat shows me my stressors. My big ones are money and work. I've had to adapt the "what is the worst thing that could happen" thought process. I then look at it, and see if it will kill me, and if no, then stop worrying. Things always work out. I find that fear... FEAR... is a big emotional eater. It can be fear of anything from not being good enough, to not getting the promotion, or being rejected by a romantic want. That was my route, and by tracking all the time, I started seeing that. Now, it's still a knee jerk reaction, but I feel I have a lot better control over it! Best of luck!!
First, you need to know that you did not mess up as much as you think.
It's almost all water weight showing on the scale this morning - chips are very salty! You're retaining water. It takes 3500 calories above what your body uses to gain a pound. Even with chips and dip you would be hard pressed to eat that much extra in one sitting. Here's what you did well:
1. You recognized that you were eating for reasons other than hunger. Knowing when you are stress eating/ emotional eating is a HUGE step - congratulations! It took me years to recognize that.
Once I did, I started talking to myself throughout that time when I just felt like I had to eat SOMETHING - ANYTHING to get that full feeling;
"You're not hungry. You're eating because you're (sad, scared, stressed, angry, bored, etc)." You can eat your feelings, but you HAVE to be honest with yourself and track every bite. After a while you will recognize the stress eating, and substitute healthier choices or maybe decide not to binge at all. I promise this will happen. But you have to be honest or it doesn't work. You're only fooling yourself after all.
2. You got on the scale this morning. That had to be a little scary, but you did it.
Here are your next steps:
A. Keep getting on the scale each morning this week, even if it's not your usual routine- after a few days that water weight will go away and I want to be sure you see that.
B. Jump right back into your routine - one little hiccup does not have to mean you are totally derailed. You CAN do this - you know how important it is. None of us are perfect, and that includes with eating and exercise.
C. Don't feel guilty! This is a learning process. You just learned some important lessons this weekend.
D. Hang in there and keep sparking - I'm proud of you.
5% Fall Challenge! EST - Eastern Standard Time
"No one is thinking about you. They're thinking about themselves, just like you." -Helen Fielding, "Olivia Joules and the Overactive Imagination"
current weight: 155.2
Fitness Minutes: (0)
72 10/22/17 10:56 A
Hey, not saying it's been a total succes but it helped at least some: keep some filler food around at all times, f.ex. a whole cucumber, some tomatoes. When you have a craving, f.ex. pizza or chips, you force yourself to eat the cucumber/tomatoes first even though you REALLY need pizza right now. Wait 15 min and by then the craving is at least not so strong anymore. Other tactic: consequently not buying sweets or whatever your guilty pleasure is. It's easier to abstain from buying in the shop than in a stressful moment at home.
Other general stress tactics: breathing exercises, if you happen to have problems concentrating on the breathing exercises try knitting (or some other repetitive manual task) while doing the deep breaths - sing out loud, very loud to some earworm song you like - pet the cat or any other animal, play cat purring videos on youtube alternatively - gardening, working with plants - anything creative, draw, sculpt, fix something: manual work gets you out of your head - sport, any physical activity however small or silly Good luck
So glad you've been able to sort through the comments and work out new directions. It's so good to know people who've fought and overcome obstacles regardless of what form they come in. I'd say you are a winner!
Thank you for all your replies, and the awesome tips and advice. I am back on track today and ready to leave the poor choices behind me. I added up my weekly calories last and even with the binge, I averaged within my goal, so all is not lost. I now have some great tools in my tool belt for the next time I might run into problems. In the past, exercise has always been a great stress reliever for me and not only that, when I make it a regular part of my life, it seems to keep the stress at bay.
Start addressing your stress in a productive way. Using food only compounds whatever problem you are experiencing. Also, one week does not matter a bit in the long run. Yes, you have to start somewhere. But your weight is the average of the things that you have been doing over the past year or so. One under week is not going to balance out 51 over weeks. Chips and dip do nothing fr your daughters future. Could you spend time researching alternatives, meditating, watching tv, reading a book, taking a bath, connecting with other parents in the same situation or doing something else either productive or just enjoyable for your down time? If you feel poorly about the choices you made in a situation brainstorm alternatives for the ext time you encounter the situation. You can tell your friend no. Agreeing was a choice you made. You can choose to say no and you can also agree but choose to put a spin on it. So if the thing you did not want to go to was an all you can eat Italian buffet, you could have minestrone and salad and a slice and skip the high calorie beverages. If you are still starting out and that it too close to your end goal, ae your goal to choose a better option than you would ave before. That is all you need to do when starting out as this is the long term, not whatever short term happens by.
Have all the chips you want, provided you make them yourself from whole vegetable. Thinly slicing and popping in the microwave makes chips. Also, have a light routine that you can do in between other activities for when you cannot fit in the whole caboodle.
-google first. ask questions later.
Fitness Minutes: (26,215)
10/10/17 1:36 A
I agree that this is a learning experience. We have to find a way to manage our stress and anxiety as well as our hunger. Consider taking some time each day to just sit and either enjoy the silence or listen to some soft music. Remind yourself or your worthiness and joys in your life. Even if only for 5 or 10 minutes a day, use it as a time to be positive. This may lead you find a way to manage the more difficult times.
If you had not started and been successful, you would have ended up gaining from your original weight. This is a good outcome. Take credit for that.
"I have not been placed on this earth to fit your mold or conform to what makes you feel more comfortable with my existence." Michelle Steinke
Life is not measured by the number of breaths we take, but by the moments that take our breath away.
Pounds lost: 15.0
Fitness Minutes: (5,920)
3,684 10/9/17 8:24 P
I think stress management is a lifelong learning process. For me, practicing Biblical principles (such as patience, forgiveness, humility, kindness, perseverance, self-discipline, etc.) has proven most effective in my life. I am no where near as developed as I'd like to be in the principles that I study (in the Bible); still, having a Goal (Christ-likeness) and a Guide (Bible) is the best help in stress management (aka Life) that I've ever found.
"For God so loved the world that he gave his one and only Son, that whoever exercises faith in him shall not perish but have eternal life." John 3:16
We have ALL been there- in fact I just went through the same (started with the hurricane)- completely derailed and stopped tracking, etc and gained back several pounds.
Here's the thing to remember- we are human, we err. You can get back on track NOW- track your meals, get in as much activity as you can, and keep moving forward. You probably didn't totally derail your progress so far- chips and dip tend to be very salty, so you likely have some extra water weight.
There are several articles on here about emotional eating- I strongly recommend you check them out. Also, if you find it motivating, check out some of the challenges Spark runs- there are tons of different ones that focus on different areas.
Don't beat yourself up- keep making healthier choices and healthier changes will follow.
Healthy choices and actions have positive impacts, even if the scale doesn't move!
Goal 1: -10 by 12/31 Intermediate goal: -20-25 by 2/14
I restarted my program 1 week ago and had a successful first week. Exercised everyday for at least 10 minutes and logged all my food, keeping within my calorie range. I had a very stressful day at work on Friday and then a stressful weekend with anxiety planning for my daughter's future and feeling guilty about not being true to myself and doing something that I didn't really want to do because I couldn't tell my friend no. Yesterday I completely blew everything. I woke up with a very sore neck from all my tension so I didn't go exercise. I then completely binged on potato chips and dip (my weakness) and when I woke up this morning (later than usual) I didn't have time to go exercise like I have been doing and I stepped on the scale and erased any progress that I had made last week. I am feeling so defeated and fear that any positive steps I make will be erased with my stress and emotional eating. Any tips on how to keep from stress eating??
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