For me I have found that if I figure in a "sweet" item a day I'm okay. I don't feel like I'm missing out on something. I just make sure on those days I cut back on other higher carbs and calorie items and eat more veggies and drink more water. If you happen to be a dark chocolate eater then don't fret because that is actually helpful to your weight loss you just can't over do it.
"Respect the elders. Teach the young. Cooperate with the pack. Play when you can. Hunt when you must. Rest in between. Share your affections. Voice your feelings. Leave your mark!"ůSeneca GreyWolf/Lady Seneca Dragon Wolf
Pounds lost: 15.2
Fitness Minutes: (18,439) Posts: 1,743 5/18/12 1:05 A
I just want to say thanks to all of you for your comments on this post - like JAURAND1, I too am struggling with the same self sabotage daily (for months now...). Your ideas have been so very helpful. Thank you!!
JAURAND1, you are not alone, I am sure you will figure out the strategy that works best for you very soon! Take care.
~Steph~ from Ottawa, ON Canada
"There are no limitations to what you can do except the ones that you place upon yourself. Let nothing deter you. You can do it."
For me, the key to overcoming self-sabbotage has been a built-in safety net so that a week or a day doesn't become an all or nothing situation. I started by making little goals, like eating one fruit and one vegetable a day, or drinking 100 oz of water a day, etc, but I gave myself one day off every week. One day to either fail, or sabbotage, or to simply choose not to make that goal. Everything from exercise to a full night of sleep - one day off per week. That really, really helped. I still struggle with self-sabbotage sometimes, but mostly, the safety net has made this journey possible.
I think really good advice has been given so far. I also want to add, sometimes the sabotage simply comes from the words we use. When we declare a food "bad" or "off limits" our brain focuses on them and wants them more. (Im sure there is some research, but I don't know where/when/by who..) When we try to tell ourselves no...., stop...., don't....etc... our mind gets so preoccupied and obsessed with them, of course you want all those things. Instead, focus on positives. In stead of saying 'no dessert' tell yourself, after dinner I get fruit.
When your body/brain starts to crave something, depending what it is, allow a small amount of it. For me, if I am craving something, but don't want to give in, I usually end up eating more to try to quiet the craving. I have also started to try to pick apart the craving. Do I want chips or something salty? Do I want pasta or something with tomato sauce? etc....
I've been dealing with that this week :( The only advice (that I didn't follow!) that has worked for me is only giving myself good options. There is nothing in my house that I crave that isn't good for me. The kids and husband want ice cream? They went out tonight to get it. I feel like it's a tug-of-war inside me when I have tempting foods around. My old self is playing on my insecurities and convincing my new self that I'm bound to fail. Good luck. I know that I will spend the rest of this week working on getting back on track, too!
Fitness Minutes: (9,375) Posts: 80 5/8/12 9:42 P
I have to remind myself often that I can start over RIGHT NOW!!! so what if I slipped and had four cookies with my dinner, I can start over right now to make better decisions for myself. there's nothing I can do about the past even five minutes ago, but there's A LOT I can do about tomorrow, or even five minutes from now. Give yourself permission to be human, but don't give yourself permission to wallow. A human screws up, slips, and falls, BUT we get back up, dust ourselves off, and keep running the race. Keep running friend! or walking if that's more your pace, just keep moving!! you can do it. We are cheering for you!!
"For God hath not given us the spirit of fear but of power and of love and of a sound mind" 2 Tim.
current weight: 267.0
Fitness Minutes: (680) Posts: 8 5/8/12 9:05 P
I do the same thing. I start to feel an all or nothing attitude and I feel like I am being deprived. I have started to give myself a "cheat" day. It actually helps me more mentally than anything. I set one day per week to have ANYTHING I want to have. So if I can hold off during the week I feel as if I have earned the ability to eat treats on Saturday. The neat thing is eating healthy overtime you will start to lose the tatste for some of the things you used to crave before eating better. For example I used to love Ranch dressing but during the week I have been using a vinagrette on my salads so now Ranch is too heavy. Hope that helps good luck. Also try to remember tomorrow is a NEW DAY!
Pounds lost: 38.0
Fitness Minutes: (715) Posts: 3 5/8/12 6:36 P
I don't know if anyone else has this issue, but when I get my mind set on focusing on the weight-loss, I end up sabotaging myself by eating all the stuff I know I shouldn't. That then becomes the all or nothing for the week. I've journaled that comment several times, but it feels much better to just speak it (well, type it) so others could know what's going on..
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.