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LIVINTODAY's Photo LIVINTODAY Posts: 9,425
1/27/20 8:15 P

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Day 15 - Beat myself up

Nope!! Not Gonna! I have put that behind me.....way behind....well, I can slip a little but I catch myself quickly.

Do I sometimes eat unwisely? Sure I do. Then I pick myself up, dust myself off and get right back on track next meal. No throwing a whole day or week into the trash bin. The same day, back to plan!

That being said sometimes I find that I'm having to get back on track too often; the slips are small but coming way too close together. That is why I'm holding myself tightly to No S and at least some exercise every day. It seems to be working as I'm a couple of pounds down.

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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THETROUT's Photo THETROUT Posts: 1,980
1/27/20 8:35 A

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Day 15 - Beat myself up

Oh, my! This lesson is just what I needed TODAY! As I read the title, I thought, "Oh, this will be an easy lesson because I don't beat myself up." Then I read the lesson. Learn from my slip-up! What a concept!

What happened? On Saturday, I ran some errands and stopped at the grocery store to specifically buy something that I've been craving for several days. I sat and ate it in the parking lot. All 495 empty calories! The rest of Saturday was ok, but needless to say, I was above my calorie limit for the day. Full of salt, so my weight was up 2 pounds on Sunday, and down only 1 pound from that today, Monday. I'm hoping to be at Saturday's weight again on Tuesday.

What was going on? I had been craving it for a few days. I was tired. I had not exercised that day. My strength to resist was really down.

What did I learn? I'm very susceptible to giving in to off plan cravings when I'm tired and haven't had any exercise. (I know that.) BUT, the price was really high on the scale. Not only did I weigh more Sunday, but also Monday. I was very on-plan Sunday, and I think I can be today, but getting back to Saturday's weight on Tuesday does not delight me. I learned that making up for lost territory means the next step is to fight for the ground that was lost, which is a detour from the weight loss line of success. I think it's going to take 3 days to do that.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,588
1/26/20 6:11 A

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Great infographic!
emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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AURA18's Photo AURA18 Posts: 11,264
1/26/20 5:19 A

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Day 15 Don't beat or eat when I'm upset/bored/tire
• I am good all day the succumb to evening eating handheld food
• What happened - thirsty or hungry? I was thirsty and ate without thinking
what was going on - watching TV emoticon what did I learn?
*Track-it First to Pause* *DeepBreaths* *ResistToday* *StrongerTomorrow*
Winter is hard - I reach for comfort foods without thinking
Spring is coming - One healthy choice at a time


Edited by: AURA18 at: 2/6/2020 (08:40)
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GOCALGAL's Photo GOCALGAL Posts: 5,176
1/25/20 1:57 P

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Previously I lived a lifetime of beating myself up in striving but not being perfect in my food choices. I continue to "Fall down 7 times, get up 8" but I don't beat myself up anymore. I focus more on the positive and all that I do right which is a lot.

I try to make it a priority to stay aware and one step ahead when possible and plan for things that can trip me up or derail my goals. When I find myself in the "wrong lane" of maintenance/weight loss, I try to analyze and figure out where I went wrong and what I could do differently next time. I now know there will always be a next time but minimizing their occurrences, forgiving myself when they happen and getting right back on track are key to success in maintenance/weight loss.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

FUNLOVEN's Photo FUNLOVEN Posts: 2,828
1/25/20 10:22 A

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DAY #15 BEAT MYSELF UP

I try not to do this to myself. I have consciously stopped calling myself stupid, useless, a failure, etc., but I bet that somewhere in the back of my brain these thoughts are still there.

For me, today's lesson is one of those that requires one step at a time starting with #1 What happened? When did the slip start/ the break in my plan? Focusing on mindfulness. I am working on being responsible and recognizing every choice I make. I think it was Gill who just said that when she eats something unplanned she asks herself "Does this food move me forward or move me backward?"

Although I have had several episodes of eating off plan lately, the one that comes to mind right now was last weekend at our Holiday Party. I had planned to skip the huge, yummy cupcakes that were being offered for desert, but I went off plan and ate not only one, but two!

What was going on? To start with I think I was stressed about the success of the party. Then I felt deprived because if was, after all, a Special occasion. And, finally, my alcohol consumption got the better of my restraint along with the thought "Well, I have already blown my intentions for tonight so I might as well keep going!"

What did I learn? For me it is important to plan indulgences for Special occasions. It was unrealistic of me to think I would be successful in using such restraint. If I had allowed myself one cupcake, perhaps I would have been satisfied and not eating the second one.

IT WAS UNFORTUNATE. IT WAS NOT WHAT I'D PLANNED. I HAVE LEARNED THAT ALLOWING MYSELF TO ENJOY A PLANNED INDULGANCE WILL HELP ME CONTROL MY URGES DURING HIGH RISK EVENTS AND LIGHTEN UP MY AXIETIES WORRYING ABOUT WHAT I AM NOT SUPPOSED TO EAT.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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OHMEMEME's Photo OHMEMEME Posts: 1,046
1/24/20 3:15 P

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Beat Myself Up
Take responsibility for my actions? Stop making excuses?
I don’t have the book so perhaps if I did, I’d have more context.

Ouchy! These lessons are stepping on my toes!

Don’t beat myself up!

What happened to forgiving myself for slip ups, moving on without guilt and shame!?!? Oh, so maybe I’m too sensitive but need a hard lesson!?! Or maybe I misconstrued!?!

Yes, perhaps to relate to my own mantra of “Don’t let your reasons become excuses.”

From the website:
”Rather than ignoring a slip-up and hoping for the best, tell yourself, “That was unfortunate. It was not what I’d planned. And here’s what I’ve learned…”

Overeating today did not do me any good. It is unfortunate that I ate off plan. Even if I don’t gain weight from it, i probably won’t lose much weight, if any this week. I’ve learned this lesson that it takes many consecutive days of not overeating for me to lose the weight I want to lose.


A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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DI_NAMIC's Photo DI_NAMIC Posts: 4,413
1/24/20 3:07 P

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Phyllis - I love 'Regret never solved anything'! If I could only stop consistently at the step before 'regret'.

• Think about a recent time when you ate snacks or desserts you hadn’t planned on eating.
1. What happened?

I ate the custard middle out of an individual egg custard tart, then a choc-pot and then a fruit ice lolly in succession.

2. What was going on?

I was tired, having just finished a teaching session and somewhat irritable because my DH was running late and so supper was going to be even later.
I told myself that I was exercising a degree of control by only eating the middle of the tart and not the pastry. Faulty logic! It simply set up a sugar craving, hence the chocolate and then, because I still felt 'in need', I sat down with the ice lolly.
Result = about 300 more cals than if I'd eaten the whole tart and 400 more than if I'd simply had an apple and a glass of water or milk.

3. What did I learn?
To sit and chill. Start with the cold drink..I'd missed the thirst signs. Eat a piece of fruit with its slower calorie burn and better vitamin content. Maybe re-jig that particular supper to cater for us eating at different times. I was doing a bit of 'poor me, pity-party' thinking. The solution is never a sugar binge!!


Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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JUNEPA's Photo JUNEPA Posts: 14,581
1/24/20 2:46 P

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Day 15 - Beat Myself Up

Don't beat myself up

Keep it simple, stick to the plan, don't give reason to beat myself up - proactive measure.

If I don't stick to the plan, actively strive to get back on track as soon as possible, don't waste time beating myself up, stay positive, move on.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,928
1/24/20 11:25 A

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What a lesson. I keep saying it but I can't help myself - I LOVE THIS BOOK!! I need to stop saying 'I didn't beat myself up.' I agree - what did I learn from it? Focus, Babs!

Babs
SW Illinois - CST


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MAWMAW101's Photo MAWMAW101 Posts: 12,756
1/24/20 7:17 A

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Day 15: Beat myself up

For some reason, maybe because today I am doing well, but I don’t want to even think about the last time!

But if I must, it was ordering an unhealthy item on a breakfast menu. Luckily it was not good so I won’t do that again but I have regretted that decision since I made it.

What happened? It was a restaurant I hadn’t been to before with limited items to order.
I wasn’t in the best place mentally to figure out a solution so I took the easy way out.
It was way past breakfast time for me, so I settled.

In the future, I will take my time, even if the waitress seems in a hurry because it’s my plan that is important.
It’s also my money paying the bill!
emoticon Again I just need to remind myself that regret never solved anything.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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AURA18's Photo AURA18 Posts: 11,264
3/29/19 1:28 P

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Day 15 Beat myself up - Rather than ignoring slip-up and hoping for the best
say: “That was unfortunate. It was not on my plan."
Here’s what I’ve learned… live in confidence - I’ll be stronger in the future.
• Recent time I ate sweets (high carbs not on my set nutrition plan).
1. What happened? Carrot cake from church DH brought it home
2. What was going on? Work stress and "just this one-time"
3. What did I learn? I don't want sweets at home! I learned this at a WW meeting in 2014. keep "triggers" out of home and not get started.
Every time I let my guard down I give - into cravings more each day.
Better to resist once than mulitple time for several days.


Edited by: AURA18 at: 3/29/2019 (14:04)
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LIVINTODAY's Photo LIVINTODAY Posts: 9,425
3/28/19 4:54 P

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Day 15 Beating myself up

Yep, I've started snacking at night too. After over a year.....I've fallen back into the abyss. Don't bad habits ever really go away....will I always be fighting to stay out of the ruts that I have tried to leave behind. Won't I ever be able to build real, lasting new pathways?

I think I am just tired of resisting.

Nothing I say to myself seems to help this week. No positive affirmations are keeping me from snacking or even getting me back on track.

I'm going to have to rely on grit and determination.....do I have any left?

I need to find my way back to No S. So I'm saying (with so many other addicts..."One Day At A Time!") That may work.....just take it one day (or night) at a time, Wanda. You can do it!




Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,511
3/25/19 11:09 A

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Day 15 Beat myself up

1. What happened?

I have started snacking at night, again. I have not snacked at night in almost a year, closing the kitchen at 7 was the norm. The last few weeks, maybe a bit longer, I am searching out snacks at bedtime.


2. What was going on?

We move here last spring. I have been going though our stuff. Sorting and tossing and trying to organize the rest. The more progress I make the more anxious I get. We finished the main house this weekend and I was hunting for snacks every night.

3. What did I learn?

It sounds crazy but I think I am anxious about what comes next. Who am I without all the stuff in my way? I need to start working on the answer to that question and stop reaching for bedtime snacks.

Edited by: ITS_MY_TURN_NOW at: 3/25/2019 (11:10)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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DSJB9999's Photo DSJB9999 Posts: 6,747
3/23/19 2:46 P

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100 More DWL - Day 15 Beat Myself Up

I love Salted nuts too nd find them too hard to resist so I tend not to purchase them! There are some in the cupboard but my hubby doesn't know, best that way. emoticon

Sometimes I purchase things thinking family members like them but they don't and so I feel I have to eat them to 'get rid of them'. I always say 'never again'' but must just try harder next time to avoid making such extra purchases! However if I do then I will try not to beat myself up but to look at What happened, What was going on and What did I Learn. emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
PAULALALALA's Photo PAULALALALA Posts: 27,254
3/23/19 11:26 A

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Salted! You got it! It's a mix of almonds, cashews, pecans, Brazil nuts, peanuts - and probably some I'm forgetting. DH buys them in quantity --- there are 5 containers of them now.

A bag of plain unsalted would definitely not have the same beckoning call to me. I'm working on it! DH ought to be able to keep what he wants on hand, and since I've eaten well, and I'm not hungry at all when I go for them, I must continue to practice on my resistance to them.

Another thing that might be happening (similar to what you mentioned about yourself in another thread) is that I'm looking at trying to lose 5 lbs or a few more, and I feel OK where I am. I might feel safe giving in to temptation because I'm "not so bad" right now. But logically I know that too many nights of overindulgence will not result in the scale remaining where I want it to be...much less losing those last few.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
s.asp


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,588
3/23/19 2:38 A

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I wonder, are those nuts salted? I can't keep salted nuts in the house! But with plain mixed nuts, I can now count out 10 almonds, or 6 brazils - and walk away. Practice - you can do it (as long as you are not starving!)

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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PAULALALALA's Photo PAULALALALA Posts: 27,254
3/22/19 11:24 P

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Several times recently I've carefully planned and tracked the day's nutrition - had my teeth brushed and flossed and thought I was through eating for the evening. I was not hungry at all. Then out of the blue and in a very short period of time I decided I needed to hit the mixed nuts -- just a few. (right....) then found myself in a free-for-all.

Not sure what was going on except that I know those nuts are there, and there is something so addictive about them. Also going through my mind probably was something along the lines of I've succumbed so many times before that I just can't help myself....that I'm weak. I learned that I can un-do a day's worth of planning and healthy eating in an instant.

Eliminating the nuts from the pantry is not an option as they are DH's passion at the moment...and truthfully, I would probably come up with something else. This is something I'm continuing to work on. Last night I made myself a big mug of ginger lemonaid (my own concoction with stevia to sweeten) that was quite satisfying -- and I was successful at avoiding the night-time snacking. Tonight I'll do the same. So far so good. I'm trying. If I can get a few more days under my belt, I think it will get easier.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
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JUNEPA's Photo JUNEPA Posts: 14,581
3/22/19 10:47 P

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• Think about a recent time when you ate snacks or desserts you hadn’t planned on eating.
• Answer the three questions: what happened, what was going on, what did I learn?
• Record your answers, then lay out a plan for managing this situation better in the future.



1. What happened?

I ate 2 girl guide cookies at tea time of Tai Chi class. They were not on my eating plan, plus it was in between meals and I don't eat between meals either.

2. What was going on?

I love girl guide cookies. The rationalization for eating them is that I would only take 2, one vanilla and one chocolate, and as I have been losing weight in the last few weeks, it wouldn't make that big a difference to my weight loss plan and it would be kind of reward. Plus perhaps the person who brought them would be offended if I didn't take some. Haha about the person being offended, in the group of 15 the cookies were offered to, only 2 other people took some. So I realistically could not offend the person who brought them if the vast majority of the group didn't take any.


3. What did I learn?

I rationalize with faulty thinking to justify eating off plan. I am trying to straighten out my faulty thinking. Stick to the plan for 100 days.

Edited by: JUNEPA at: 3/22/2019 (23:12)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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FUNLOVEN's Photo FUNLOVEN Posts: 2,828
3/22/19 3:26 P

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DAY #15 BEAT MYSELF UP

This lesson is here at the perfect time!

Last review, instead of beating myself up about going off plan during a weekend get-away with friends, I just left all of my expectations at home. AGAIN, it looks like I have not learned a darn thing since last July!

WHAT HAPPENED:
Last night was our monthly Bible Study group. This evening is such a huge pitfall for me! Every month I go with a determination and a plan that I cannot follow through on for some reason. Last night "I" chose to drink coffee during our study time (I even brought my own creamer that I love). "I" chose that afterwards, during social time, I would have 1 glass of wine (I even brought a bottle of wine that was 2/3 gone). "I" chose that I would not eat any of the foods that were sitting right under my nose as we gathered around the dining table.

I drank my coffee as planned. Then I went to get my glass of wine only to discover that another person had drank it. That was the beginning of the end! My brain went blank! ! ! Looking back to evaluate the evening I see that I could have had wine from another bottle as there were plenty. Instead I joined the group at the table and ate, and ate, and ate some more - brownies, cookies, crackers, fresh fruit, cheese, summer sausage, skewers of cheery toms w/ mozzarella. I could not seem to make myself stop and as I sat in my car to leave I was so upset with myself. Did it stop there? Oh no! I started to wonder if DH was going to have popcorn. Sure enough! The smell hit me the minute I walked in the door. I mentioned how good it smelled and my loving DH said - Let me make some for you. Great! Down the hatch it went to the very last, delish swipe of butter & salt! I woke up this morning with my stomach feeling awful in addition to my emotions.

WHAT WAS GOING ON:
Well, apparently I was upset that someone had foiled my plan! It sounds so simple. It surely wasn't worth the resulting fall-out. This table of food is such a stressor for me that I had no willpower energy left to even think straight and make a different smart decision.

WHAT DID I LEARN:
emoticon - Retreat - Breath - Plan B
I should have had a glass of something in my hands (even if it was just water). I cannot left myself start with even one bite. I need to keep my hands occupied. I will be looking for something to hold in my hands during the entire evening next month.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,935
3/22/19 1:35 P

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emoticon DAY #14 emoticon

Day 15 - Beat myself up

Rather than ignoring a slip-up and hoping for the best, tell yourself, “That was unfortunate. It was not what I’d planned. And here’s what I’ve learned…” Then live in confidence that you’ll be stronger in the future.

Today

1. Think about a recent time when you ate snacks or desserts you hadn't planned on eating.

It was in the evening. I ate a large bowl of ice cream and, it was so good, later ate a second bowl.

2. Answer the three questions: what happened, what was going on, what did I learn?

What happened? I actually planned this mistake by adding ice cream to my grocery list and then buying it and bringing it home. The temptation was there just waiting for my weak moment. When I had the opportunity, I ate it, didn’t add it ahead of time in my food plan, and felt bad about myself later for eating so much.

What was going on? It was in the evening and I was bored. I had slacked off on my daily exercise and was having a day where I did not feel my best...it was an “off” day. I did not add ice cream to my tracker and “pre-plan” to eat it. I just ate it, not once, but twice.

What did I learn? I need to be accountable for all my choices. Be honest with myself and add all food I plan to eat in my tracker “before I eat it” so I can see its impact on my day’s food plan (especially need to do this for those problem foods!).

3. Record your answers, then lay out a plan for managing this situation better in the future. Recognize mistakes are going to happen. Plan for them, own them when they happen, fix whatever happened with some calorie adjustments, and life goes on. I will continue with my healthy mindset and live a healthy lifestyle. Don’t beat myself up for mistakes, but instead think about how far I have come and my success I’ve achieved. Stay positive!

~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


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MISSRUTH's Photo MISSRUTH Posts: 5,092
3/22/19 6:15 A

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• Think about a recent time when you ate snacks or desserts you hadn’t planned on eating. I made 2 bad choices yesterday, once at dinner and later at evening snack time. Ditched my food plan for what was easier and required less effort-- but was too high in fat and sodium and calories.

• Answer the three questions: what happened, what was going on, what did I learn? Both of them were for the same reason. I was overtired-- and I know it's much harder for me to choose wisely when I'm overtired or overly hungry.

• Record your answers, then lay out a plan for managing this situation better in the future. Food prep earlier in the day, to make cooking dinner easier. Get back into "cooking ahead" and have some things in the freezer that just need "heat and eat". And if I'm tired, just go to bed already. Stop using food to help me stay awake past 7 pm, if I'm that tired.

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


FUNLOVEN's Photo FUNLOVEN Posts: 2,828
7/5/18 12:50 P

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Day #15 Beat Myself Up

I'm sure I have, but cannot recall, a time when I made an eating mistake and then praised myself for not Beating Myself Up. No. I'm more likely to follow an eating mistake with overwhelming disappointment in myself for failing that leaves me wondering "Why did I do that?" and then sweeping it under the carpet with "Oh Well. Next Time."! I show that I didn't learn a thing from my eating mistake.

I have mentioned situations previously when I have made a "situational" plan only to admit it didn't work. I gave in to the temptations. I give myself "permission" (didn't we just have a lesson about that word?!) to eat unhealthy foods. I admit my mistake, I make light of the situation, lament "Oh, poor me. Why did I do this? I will never get this right!", and then move on - WITHOUT EVER LEARNING A DARN THING! This has got to stop if I don't want to keep repeating the same eating mistakes.

I have learned some things though - This past weekend we went camping with friends. I knew there would be lots of sitting around, drinking alcohol, eating junk food. I knew from past experience that this would be more temptation than I could resist and that the backlash would be worse than the assault. So I didn't go with high expectations that would only frustrate me. I know that I am not ready at this point in my journey to face these emotional demons.

However, Linda's lesson has prompted me to look closer at figuring out the WHY of my mistakes; something I have had little success at doing so far. So I will be using the question she suggested:

Where was the break in my plan of the point when I let up and ignored my goals? What was going on and what was I feelin?

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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DEEGIRL50's Photo DEEGIRL50 Posts: 21,068
7/4/18 10:00 A

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Day 15 - Beat Myself Up

• Think about a recent time when you ate snacks or desserts you hadn’t planned on eating.
On a road trip, we went through McDonald's drive thru. I only wanted the breakfast sandwich, but my husband was doing the ordering. To make it easier on him, I let him order the breakfast by the number.

• Answer the three questions: what happened, what was going on, what did I learn?
I didn't want to mention I was trying to lose weight. I was trying to make it easier on someone else. Later when I tracked, I was at the top of my eating range.

• Record your answers, then lay out a plan for managing this situation better in the future.
Eat breakfast at home if possible. If stopping, speak up and say what I need. Track my meals first so I will know if I'll be in range or over.

Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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GLORIAZ's Photo GLORIAZ Posts: 1,327
7/3/18 8:40 A

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Beat myself up

Well my son and grandson visited and left yesterday. I bought my grandson donuts for breakfast along with bacon and eggs.......he loves donuts and I am grandma! They left around mid morning and there were two donuts remaining........guess who ate the two donuts.......Yes!

What I should have done is throw them in the garbage. I need to ask myself if what I am eating is helping my goal.

One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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OHANAMAMA's Photo OHANAMAMA Posts: 28,404
7/3/18 8:06 A

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Day 15 Beat myself up

Rather than ignoring a slip-up and hoping for the best, tell yourself, “That was unfortunate. It was not what I’d planned. And here’s what I’ve learned…” Then live in confidence that you’ll be stronger in the future.

Today

• Think about a recent time when you ate snacks or desserts you hadn’t planned on eating.
~Sunday I had planned in the morning what I was going to have all day. When supper time came a long I just didn't want what I had planned and ended up eating something else that put my carbs a little higher than I wanted. Although all my numbers were still pretty good, that disappointed me.
• Answer the three questions: what happened, what was going on, what did I learn?
~Didn't want what I had planned, nothing really going on, change is ok if I put it in my tracker first to make sure it doesn't go over my numbers.
• Record your answers, then lay out a plan for managing this situation better in the future.
~Next time I will be more flexible but being sure to check my numbers first.

~ Renee ~

Turn your magic on.


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CD14651201 Posts: 4,325
7/3/18 7:26 A

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Day 15 Beat myself up

Rather than ignoring a slip-up and hoping for the best, tell yourself, “That was unfortunate. It was not what I’d planned. And here’s what I’ve learned…” Then live in confidence that you’ll be stronger in the future.

Today

• Think about a recent time when you ate snacks or desserts you hadn’t planned on eating.
• Answer the three questions: what happened, what was going on, what did I learn?
• Record your answers, then lay out a plan for managing this situation better in the future
emoticon

CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
7/3/18 3:49 A

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100 More DWL , Day 15 Beat myself up

I'll have to come back to complete this lesson because it doesn't apply to me right now. I've been on my plan since November 2017 and my intention is to continue doing what I'm doing. Since I'm human, it's highly likely it could happen so I'll come back and do this lesson then.

Rather than ignoring a slip-up and hoping for the best, tell yourself, “That was unfortunate. It was not what I’d planned. And here’s what I’ve learned…” Then live in confidence that you’ll be stronger in the future.

Today

• Think about a recent time when you ate snacks or desserts you hadn’t planned on eating.
• Answer the three questions: what happened, what was going on, what did I learn?
• Record your answers, then lay out a plan for managing this situation better in the future.


Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

My personal story as a blog:
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,588
7/3/18 1:39 A

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Oh my goodness. I am not happy that we all share this behaviour, but I am so relieved to know that we are all in this together!!!

This book is really digging deep, isn't it!
emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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PAULALALALA's Photo PAULALALALA Posts: 27,254
7/3/18 1:03 A

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Today

• Think about a recent time when you ate snacks or desserts you hadn’t planned on eating.
My resistance for "junk" has been pretty strong lately. But... When this kind of unplanned eating happens is many times when I'm overly hungry and haven't really planned ahead. Or...I'm at a social event and give in to just a taste or small serving, then come home and more than make up for it. Or I'm frustrated and restless.

• Answer the three questions: what happened, what was going on, what did I learn?
What happened was that I let my hands take the food to my mouth (chips, peanuts, crackers, cookies etc) before I had even thought about what I was doing. Maybe I was hungry and not willing to put the time and effort into making a meal. I might have felt like I was spinning my wheels with events going on in my life and couldn't find a direction to direct my energy.

The biggest lesson for me is to have my meals and snacks planned. To have veggies easily ready so it doesn't take long to whip something up like a crunchy salad. Or stir some vanilla and stevia and fruit into some plain Greek yogurt. Or have that neat teacup and teabag ready. I found out I love chai tea with just a splash of creamer... And don't go to the pantry and pour out a palm of peanuts. If I'm going to eat them, weigh them out and even better add just a few to some air-popped corn.

Paula -- Waco, TX area
CST zone

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1958TMC's Photo 1958TMC Posts: 3,589
7/2/18 8:19 P

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Day 15 Beat Myself Up

Think about a recent time when you ate snacks or desserts you hadn't planned on eating'
1) What happened
*A few nights ago hubby asked me if I would run to the store to get him some ice cream. Since he had been working outside in the heat all afternoon, I agreed. When I got home, I told myself
I was not going to eat any but I ended up having some.

2) What was going on?
* It was just a relaxing evening at home.....the worst time for me

3) Record your answers, then lay out a plan for managing This situation better in the future.
*To manage a situation like this, I need to remember my goals and they don't include impulse snacks. emoticon



WAKE UP HAPPY, SPREAD THAT HAPPINESS AND SEE WHAT HAPPENS TO YOUR WORLD......ME


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MISSRUTH's Photo MISSRUTH Posts: 5,092
7/2/18 7:00 P

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Day 15 - Beat myself up

I'm of the opinion that there's no point beating myself up over a mistake-- any mistake. The thing is to learn what I can from it, and go on.

Recent time you ate (whatever) you hadn't planned on eating. Made pecan balls for DH (a dessert we had while on vacation. Softened vanilla ice cream formed into balls, and then rolled in chopped pecans. To serve it, you drizzle on hot fudge sauce or chocolate syrup, and add whipped cream.)

What happened, what did I learn. I hadn't planned to eat one, but told myself I deserved it because the whole thing was super messy and labor-intensive. I learned that DH can just eat plain vanilla ice cream and sprinkle pecans on top if that's what he wants. I don't need to be messing with the temptation. A couple bites of a dessert like that, when we're on vacation, is fine. Not in my house.


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


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7/2/18 5:44 P

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Unexpected cake someone made for my daughter and a group of people waiting for me to arrive since they knew i was coming to pick her up I justify it with self talk. Just this once, I’ll make up for it later. One slip up won’t hurt. Success-??? Came home logged it in and knew I could not eat supper or anything else the rest of the day

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,928
7/2/18 10:37 A

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I have always been very hard on myself. I don't know why. I can't blame my parents or anyone else. It's me.

So I am struggling with this and I have made progress. I am focusing on doing my best. It's just that - my 'best' and I am focusing on 'me.'

Babs
SW Illinois - CST


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GOCALGAL's Photo GOCALGAL Posts: 5,176
7/2/18 8:46 A

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Beat myself up

• Think about a recent time when you ate snacks or desserts you hadn’t planned on eating.
I've lived a lifetime of beating myself up in striving but not being perfect in my food choices. So far in my journey it's been inevitable (as I have said many times before) that I continue to "Fall down 7 times, get up 8". I don't beat myself up anymore. I focus more on the positive and all that I do right which is a lot and contributes majorly to success in my goals of weight loss/maintenance.

• Answer the three questions: what happened, what was going on, what did I learn?
These lessons continue to remind me that I need to spend more time and energy figuring out the why and the when. My downfalls are mainly bored and tired of monitoring mixed in with family stresses. Also a little more excitement and fun would be helpful.

• Record your answers, then lay out a plan for managing this situation better in the future.
I need to continue to develop awareness before a slip up happens and to look for new and ongoing effective tweaks. I will continue to work on riding my bike more, explore possibly sewing or getting back to swimming. Maybe less TV which is always a problem for me when it comes to snacking. I'm working on planning more fun things to do.

Edited by: GOCALGAL at: 7/2/2018 (08:56)
Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

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CD13384562 Posts: 7,356
7/2/18 8:30 A

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I am definitely finding the value in the new lessons in this book.

• Think about a recent time when you ate snacks or desserts you hadn’t planned on eating.
I have to think back a couple of weeks to a time when I had not brought my lunch from home on a very busy day at work. It was hectic and there are cookies in the break room. I went for a cup of coffee, and 6 cookies jumped into my hand like an Olympic acrobat doing a back flip. It was quite a sight!

I revisited those cookies a couple hours later and had some more.

Lunch occurred at 3 PM and I visited the closest fast food chain where I had two burgers, because they were on sale and I rationalized I would bring one of them home for dinner, and instead wolfed both of them hungrily down my throat.

• Answer the three questions: what happened, what was going on, what did I learn?

I learned the value of keeping some healthy food at work for those types of days, along with bringing lunch from home.

• Record your answers, then lay out a plan for managing this situation better in the future.

I now pack lunch from home. The act of panic eating can be averted if my head knows I have something good for me available.


MAWMAW101's Photo MAWMAW101 Posts: 12,756
7/2/18 8:25 A

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Day # 15 Beat myself up
I’m sill focused on a cheeseburger I had several days ago!
As I ordered it I was already thinking I shouldn’t because of all the other things I was having.
It was the event, it was the emotional need, it was celebrating a good day out!
emoticon Sometimes I just need to remind myself that guilt and regret never solved anything.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,588
7/2/18 7:31 A

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"That famous line, "I didn't beat myself up," ranks toward the top of my list of stupid things dieters say."

Oh gosh! Another 'good' lesson today. Yes, I thought I was doing well by not beating myself up. I think it is probably good not to beat myself up. But I do get a kind of feeling of disappointment with myself - that my resolve failed yet again!

Last night at work I had 4 or 5 chocolate digestive biscuits that someone had left on the top of the staff cupboard - I ate them furtively in the kitchen while I waited for the kettle to boil. Later the same evening, I ate two slices of bread & butter with strawberry jam - again, furtively!

I'd had a good lunch, and an adequate tea at work - so why did I do this? I did ignore my behaviour, didn't beat myself up, but also didn't reflect and learn anything from it.

This 'sneak eating' is done less and less frequently by me - so I am changing; slowly! I manage to stick to my eating plans most of the time.

But it's like there's an eating demon struggling to get free sometimes - it niggles and niggles until I give in. I don't really know if this is a habit, a food/sugar addiction, or some kind of nutritional need. I'd like to think it was mostly behavioural/habitual.

I'm not sure what else I can put in place to prevent this happening again. My behaviour could be to have a drink of water - that would fill my stomach up, take some time (during which I could reflect), and do me good as well!

I think the only way I will ever overcome this is to develop a stronger desire to care about what goes into my body! If I had to choose, I wouldn't select chocolate digestive biscuits, bread & butter with jam, to nourish my body with.

My thought might be 'how can I nourish myself well?' - maybe that will lead me to the water, or maybe to a herb tea, or maybe to taking a 2-min break to do some alternate nostril breathing.





Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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CAT125's Photo CAT125 Posts: 28,735
7/2/18 7:10 A

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Day 15 Beat myself up


That was unfortunate.




emoticon

Cat, in Florida
Eastern Time Zone


Pounds lost in 2020......


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MINDFUL-C's Photo MINDFUL-C SparkPoints: (200,347)
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7/2/18 7:07 A

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I have had some rough times on my plan the past few days, but I am getting through it. Diving into my mind has shaken up my confidence. The celebrations have not helped either.

Day 15 Beat myself up:

I am not one to use this line (excuse). I don't say "I didn't beat myself up", I just don't say anything at all. Or if I do I say "I ate____. It tasted_____."

I do not ignore my slips. I feel guilt when they happen. Not good for my self esteem but still a part of me.

If I slip again, ask myself:

What happened? Where was the break in my plan or the point when I let up and ignored my goals?

What was going on? Was I stressed? Lonely? Anxious? Was I simply tired of monitoring everything I eat?

What did I learn? How can I recognize this type of event or emotional need and protect myself better when it comes up again?

If I slip say: "That was unfortunate. It was not what I'd planned. And here's what I've learned ______"
***************************

The day that I knew I was going to a party at nigh,t I binged on chips in the basement.

What happened? I said to myself I didn't want to limit my foods all day so I could eat at the party. My mind said that I deserve to eat what I want.

Where was the break in my plan or the point when I let up and ignored my goals? I thought about the chips in the basement and that no one would see me eating them.

What was going on? Was I stressed? YES Lonely? NO Anxious? YES Was I simply tired of monitoring everything I eat? YES

What did I learn? That I feel guilty when I give in. But I knew that and did it anyway,

How can I recognize this type of event or emotional need and protect myself better when it comes up again? Still trying to figure this out.

That was unfortunate. It was not what I'd planned. And here's what I've learned: I am stronger than my non-motivational mind. It may beg me to binge on chips or chocolate. But when I give in, the scale goes up and I also feel guilt.

C

Live in the moment

I follow the MyWW Blue Plan
Lifetime WW Member as of 3/8/2020

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AURA18's Photo AURA18 Posts: 11,264
6/28/18 2:18 P

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Day 15 *Chill-out* - "Here’s what I’ve learned...live in confidence...stronger in the future." GraniteCityParty 4-days of FuN. Felt quilty for eating spontaneously. Plans for next big food events. Enjoy walking and bring veggies. Aug.1st County Fair www.bentonfairmn.com/ MNState Fair Aug. 23 - Labor Day, Sept.3. www.mnstatefair.org/
More on calendar www.visitstcloud.com/events/

Edited by: AURA18 at: 3/29/2019 (13:30)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
CD13384562 Posts: 7,356
5/7/18 8:15 P

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Day 15 Beat myself up

Rather than ignoring a slip-up and hoping for the best, tell yourself, “That was unfortunate. It was not what I’d planned. And here’s what I’ve learned…” Then live in confidence that you’ll be stronger in the future.

Today

• Think about a recent time when you ate snacks or desserts you hadn’t planned on eating.
• Answer the three questions: what happened, what was going on, what did I learn?
• Record your answers, then lay out a plan for managing this situation better in the future.


Link to Day 14
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geboard_thread.asp?board=200
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Link to Day 16
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Edited by: CD13384562 at: 5/9/2018 (06:14)
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