I understand the fears. I feared feeling deprived, I feared failing. With SP it is about setting small easy to reach goals. I would eat like you do, and keep a log. This will educate you on where you can tweak your program. I would suggest you start the New Members challenge and just do what you can do. You have made a lifestyle change by joining SP.
Just don't go on a diet. If we "go on a diet" that implies that there will be a time when we "go off the diet." If you are dieting, then any success you have will only be temporary.
Use diet as a noun and not a verb. You already have a diet. We all do. Treats are part of it. I can eat cake any time I want. I just choose not to do so today because that would not line up with my current goals.
However, knowing that I have a choice and I can eat that cake if I want to do so makes it easier for me to not actually want to do so.
Don't psych yourself out about it - you always have choices.
I agree with the other posters...you add things in, you don't focus on depriving yourself.
One of the best things you can do is get your mindset changed. Do NOT "go on a DIET". That implies a drastic change of eating, a restriction, the deprivation, the mindset "I HAVE to do it until I lose weight" (implying that then you can go back to how you used to eat and gain it all back??!!)... . all those Negatives that bring on anxiety.
Instead, I hope you will consider pursuing a Healthy Lifestyle instead. One where you choose to take positive steps: you add in better foods; you change some of your recipes with healthy substitutions; you learn about Nutrition and portion sizes; and you consider adding in just a bit more exercise than you currently do. These are the kind of changes which you can Live With for a long time! I think you will find that as you add in more and more servings of healthy foods, you will be turning less and less to those foods you know aren't as good for you. Is it Ok to enjoy them occasionally? Yes! Watch the portions, and keep eating your healthy foods! All the best as you consider this change in your Life!! patti
Fitness Minutes: (272,977)
4/16/16 7:29 A
Make a hierarchy of things that you fear about dieting, starting with the least anxiety causing, practice each one several times a week until you are comfortable with it.
it's a more structured way of doing what people here call "baby steps".
Agree with yourself that you CAN have something sweet (like a piece of cake or an ice cream) - two to three times per week and eat healthy foods the rest of the time. That's not dieting - that's being sensible!
Fitness Minutes: (3,363)
4/15/16 12:25 P
My suggestion would be to just use the Nutrition Tracker for a couple of weeks. Don't restrict, don't judge, just track. The knowledge is very interesting. You'll start to see patterns of eating, and may find areas you can tweak without feeling too deprived.
Ack! Whatever you do, do NOT deprive yourself. Deprivation is step 1 in self-sabotage.
This isn't about self-sacrifice. It's about giving presents to your body in order to make it healthier and to give yourself a better life.
I would start with a few small steps, if I were you. If you are prone to anxiety, I think I would try a little outdoor exercise every day, during daylight hours, if you can. Maybe a short walk, if you can manage it. The other thing I would start with is working on sleep, if you have any difficulties in that area. Both of these things can help the anxiety as well as boost your physical health.
Another step you could take is to ADD something to your diet, like getting an additional fruit or vegetable every day. It is really, really hard to feel deprived eating fresh-picked strawberries. (It's the start of strawberry season here. Maybe it is for you, too.)
Don't do too much to start. Baby steps. And people will be here to support you.
Fitness Minutes: (367,876)
4/15/16 6:17 A
Hello, Brittany !
Welcome to Spark People !
I give all new members one piece of advice and it's this,"don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction.
Losing weight isn't about being on a diet. It's about learning healthy habits that we keep for life. I can't imagine living a life where I wasn't allowed to eat something because I was worried I'd gain weight. That's not healthy. You don't have to give up treats or your favorites foods to lose weight. The fact is, donuts, brownies, candy, pizza, burgers, beer, etc... CAN all be a part of a healthy lifestyle if you can learn to watch your portion size. And that's not an easy thing.
That's why Spark People encourages its members to start with simple changes first. Don't try to do everything at once or you will end up frustrated. Set some simple goals. Example, if you're not eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. if you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. if you're not exercising, don't start with an hour a day, set a goal to take a 30 minute walk each day for one week. Once you've achieved these goals then you set new ones.
Setting simple goals is how you slowly ease yourself into a healthier lifestyle. You have to stop thinking diet. Diets are short term. If you want to take the weight off and keep it off, you need to think long term. That's why starting with some simple weeks goals will help.
Can you eat 2-3 servings of fresh fruit and veggies ? Can you drink 2-4 glasses of water ? Can you take a 30 minute walk ? If so, then you've started to create healthier habits. no need to worry about whether or not you're doing enough. Every little bit does make a difference. Stop thinking "all or nothing".
I have been really wanting to make a life change and I feel like ever since I developed a bit of an anxiety disorder, I can't get the ball rolling. I have a horrible fear of feeling deprived. I am sitting here and the thought of not eating something sweet when i want causes me intense anxiety. I don't know what I should do about it.