frustration beyond all else

katiemufuknfitch529

I have been more and more lately, like if I'm feeling crappy and binge, I would not log it, and now I do so I felt the guilt.. which makes me less likely to do it again.

NikiChicken

Guilt is also a wasted emotion, OP. Stop feeling guilty for what you eat and instead just log it and move on. We *all* make mistakes. You just have to own up to them, pay the consequences, and move forward. You can't change the past or the future. You can only control what you do right this minute, so why waist time and effort on guilt over something you have already eaten?

Make good decisions for right now, this minute. Focus only on right now. Yesterday is done and tomorrow isn't here yet. Then repeat that process over and over and over. Just like walking - you just put one foot in front of the other and keep moving.

ETA: that should be "waste" time, not waist. LOL Freudian slip?

EmmaFitzwilliam

OP, I work 8-5, and have an hour+ commute each way. Ideally, I leave home at 6:45am, and get home between 6:20 and 6:50pm, so I pretty much have a 12 hour work day.

Do you have a food scale? Seriously, portion awareness is one of the biggest keys.

Do you have a microwave and a refrigerator at work?

If so, cook steel cut oats on Sunday evening (and again on Wednesday evening), and take a measured out portion (I get three servings instead of four, but c'est la vie) to work. I take three identical to-go containers, and distribute the oats, by weight, between them. I prep 3 oz bags of snap peas and 5 oz bags of cherry tomatoes, and 2 oz bags of deli meat for my lunch. The only bread I eat on a regular basis is Wasa sourdough crackers.

I buy the family size package of tortellini and package it into 8-10 half-portions for when I really want pasta.

Dinner is a challenge? I bake chicken breasts, cube them, and then stir the cooked meat into a simmer sauce. Google "moist baked chicken". "The Kitchn" offers an excellent method. You can also bake chicken breasts in Salsa Verde sauce. Find your calorie goal for dinner, and then find things you can advance prep and finish quickly.

And I still have treats. I go out with friends for a fancy tea about once a month, and I log every bite. When I have treats, I have them as a total experience, and I make time for them. If I'm going to spend 300 (or more!) calories on a treat, I'm going to really enjoy it. No eating gelato on the run when I'm worried about six other things. (That was a benchmark moment for me.)

3500 calories above and beyond what you burn adds up to a pound of weight gain. Conversely, going over your burn by 1000 calories *once a month* is pretty much negligible. It's all about trends, not days.

katiemufuknfitch529

Thank you guys so much for the advice. I only have one active friend on here, if anyone feels like adding me please do so!

LoosingMyLast15

katiemufuknfitch529 wrote: »

I have been more and more lately, like if I'm feeling crappy and binge, I would not log it, and now I do so I felt the guilt.. which makes me less likely to do it again.

don't feel guilty about over eating. it happens to all of us. check out my diary. i've been terrible lately. TERRIBLE! once you stop being SO HARD on yourself it'll become easier. feel free to add me as a friend.

Delilahhhhhh

OP you have been given some great advice.

The link below is brutally honest and I think it might benefit you also. Be warned the guy swears a lot so don't read if that causes offence.

http://strengthcoachtaylor.ca/uncategorized/the-brutally-honest-6-reasons-you-are-still-overfat/

arlong1983

Well She may have deactivated her account, however I was feeling really upset today. I had weigh day today and it was up, and the process of loosing weight is slow. So I was really down, I needed these comments, there are many that helped, and I for some reason didn't realize how much I can miscount my calories, I have been eating healthier foods, so was getting to that point where I said how much can these prunes be? Well 20 calories a prune! I appreciate everyone who commented today and it has given me that boost to keep going!And I am going to make sure I start being more diligent on counting my calories.

arlong1983

NikiChicken Thank you, for that reminder. I forced myself to take a day off from working out today. I am feeling guilty like I am not going to loose weight. You helped put it into perspective, I do want to get into shape, but loosing weight is what happens when I change how I live and working out everyday isn't going to help if I don't eat healthy.

tracymayo1

katiemufuknfitch529 wrote: »

well the exercise was just walking for a few miles like i used to do daily, so i figured i would be fine, then the next day it hurt going down the stairs. I've been trying for 5+ years to lose weight and cutting back on eating, and nothing really worked until i started my thyroid medicine and then that stopped working... Like right now i'm trying to focus on eating less junk food, eating out less, and trying to exercise twice a week. But I've been trying for months and seems to be I'm just getting bigger.

You don't have to stop eating anything you love. You just have to be sure that they fit into your daily calorie goals.
You dont even have to exercise. I lost the 16lbs I did lose, just with what I ate.
I have another 11lbs id LIKE to lose, and now I started to workout because I don't want to be "skinny" fat I want to be toned.

If you aren't logging and weighing all solids, measuring all liquids, you are guessing at how much you are eating.
a handful of almonds could be anything. You really need to weigh everything and log it to be sure of what you are putting in, and burning off

DKG28

I have to have a plan for every situation where there's food. No plan = binge. So, I always grocery shop with a list. I do buy snacks, but not just for "whenever" but for specific times of day and amounts. There were chips with salsa and cupcakes at a function last night. I was dying for a cupcake, but realized I had just eaten dinner, and it wasn't just dessert, it was an emotional craving, so I waited for others to pick over the food first so there'd be less of it, and then got literally just 2 chips and a pile of salsa (it was homemade -corn, chick peas, bell peppers, diced tomato, lightly seasoned. I thought about the fact there'd be food ahead of time, and decided either to go with the healthiest snack offered, or barring none, to reward myself with a snack at home afterward that I could weigh and have an accurate calorie count for. Is it work? Yes. Does it work? Yes! To me it's a chore like having a clean house. I can organize everything and take the extra bit of effort to put things back where they belong every time, or I can let it go and end of with a huge mess that takes forever to straighten out. A little bit of work every day is better than ending up such a mess that it'll never be completely clean. No, I'm not a neat freak. Effort required. Oh, and logging food before eating helps me tremendously.

wrecktechno

how can you expect sound advice when your diary is locked?!?!? This is something Ill never understand; people who want advice but keep everything locked so no one can actually give any

jgnatca

Well, if you are starting to track your binge sessions I think that is a start. You are gaining personal insight, the first step in changing future behavior.

katiemufuknfitch529

arlong1983 wrote: »

Well She may have deactivated her account, however I was feeling really upset today. I had weigh day today and it was up, and the process of loosing weight is slow. So I was really down, I needed these comments, there are many that helped, and I for some reason didn't realize how much I can miscount my calories, I have been eating healthier foods, so was getting to that point where I said how much can these prunes be? Well 20 calories a prune! I appreciate everyone who commented today and it has given me that boost to keep going!And I am going to make sure I start being more diligent on counting my calories.

i did not deactivate my account. just changed the name! Hope any of these comments make everyone feel better who needs to read it

katiemufuknfitch529

wrecktechno wrote: »

how can you expect sound advice when your diary is locked?!?!? This is something Ill never understand; people who want advice but keep everything locked so no one can actually give any

how do i unlock it? it is locked by default

Need2Exerc1se

katiemufuknfitch529 wrote: »

well the exercise was just walking for a few miles like i used to do daily, so i figured i would be fine, then the next day it hurt going down the stairs. I've been trying for 5+ years to lose weight and cutting back on eating, and nothing really worked until i started my thyroid medicine and then that stopped working... Like right now i'm trying to focus on eating less junk food, eating out less, and trying to exercise twice a week. But I've been trying for months and seems to be I'm just getting bigger.

Thyroid medicine can only do so much, but if you really believe you should be in a calorie deficit and aren't losing, then I'd suggest speaking to your doctor about adjusting the dose.

katiemufuknfitch529

Need2Exerc1se wrote: »

katiemufuknfitch529 wrote: »

well the exercise was just walking for a few miles like i used to do daily, so i figured i would be fine, then the next day it hurt going down the stairs. I've been trying for 5+ years to lose weight and cutting back on eating, and nothing really worked until i started my thyroid medicine and then that stopped working... Like right now i'm trying to focus on eating less junk food, eating out less, and trying to exercise twice a week. But I've been trying for months and seems to be I'm just getting bigger.

Thyroid medicine can only do so much, but if you really believe you should be in a calorie deficit and aren't losing, then I'd suggest speaking to your doctor about adjusting the dose.

i spoke with her last week and she said i am in the "normal" range but i am having all the same symptoms as before i started the medication, if not worse and i had to ask her 3 visits in a row to check in the first place.

SLLRunner

katiemufuknfitch529 wrote: »

well the exercise was just walking for a few miles like i used to do daily, so i figured i would be fine, then the next day it hurt going down the stairs. I've been trying for 5+ years to lose weight and cutting back on eating, and nothing really worked until i started my thyroid medicine and then that stopped working... Like right now i'm trying to focus on eating less junk food, eating out less, and trying to exercise twice a week. But I've been trying for months and seems to be I'm just getting bigger.

have you consulted your doctor about the thyroid med no longer working?

MoiAussi93

If self control is the problem, try to control your environment as much as possible until you get better with that. Don't keep the foods you have trouble controlling yourself with in your house. If chips are your issue, don't buy them. Or sweets. Or whatever. If you really want it, you will need to leave home and go buy a single serving. Keep things like fresh veggies readily available at home. If you can't control yourself with the baby carrots, you can't really do much damage.

In terms of saying no, you don't need to say no every time but you do need to pick your moments. Say yes only to the things that are worth it every once in a while. You need to work on this if you want to be successful.

katiemufuknfitch529

yes i have. they say im in the normal range but it was hard to even get her to test it in the first place

LavenderLeaves

Hey Katie, I know first hand how much feeling guilty about food isn't going to help at all. I let myself get to a life-threatening weight because I did nothing but keep myself wrapped in shame and guilt about my body and anything I ate. When others say log religiously - they say it because it helps with accountability. Emotional eaters tend to zone out when they are emotionally eating, I know for myself, I often times can't recall everything I ate after a really severe binge. Logging has now become second nature to me. I don't restrict myself from any food I don't want, which helps a lot because most foods that I thought of as "off-limits" are now simply becoming a food like any other.

On days where I don't eat exactly how I'd prefer, I still log. It hurts, but it's also incredibly cathartic at the same time. It's like once everything is logged, it's not a binge I feel guilty over swimming around in my head. It just is. It happened - oh well, I just need to move forward from then on.

I personally keep my diary open with all my friends because it helps continue that sense of removing shame from what food goes into my mouth or the actions that led to it. If I struggled that day, I say something about it. It's always helpful to hear reminders from mfp friends that a day of mindless eating doesn't undo all my progress to date, and that they also have days where they struggle as well. If you like, please feel free to send me a friend request. I hope you start feeling some success soon.

firedragon064

Try this and I'm guarantee it will work.
I drink 2 protein shake in the morning and lunch. I use muscle pharm combat protein powder from Costco , it has 5 kind of protein-8 hour release + 1 T of chia. Then just eat a regular dinner. I only exercise for de-stress, 30 minute walk. The protein drink stop my craving and hunger in 15 minutes. You don't have to take the protein drink...just eat 25g of protein instead. Just have to make sure to have 3 meals of protein to help burn fat. I have more time on my hand because less cooking and less exercise. I used to exercise 90 minutes at the gym. So far I lose about 7lbs but my stomach is a lot smaller
You can start slow with just replace 1 meal 1st. Just try it for a week and you will see feel the different.

shaunsmoot

I think you've been given some great advice in the previous messages. However, it all boils down to your attitude & how bad do you really want this? A POSITIVE ATTITUDE WILL BRING YOU POSITIVE RESULTS! Make YOU a priority in your life! Make sure to put yourself on your calendar for your daily appointment to the gym, zumba, yoga, DVD etc... You wouldn't break an appt to go to the doctor, right? You need to give yourself 21 days since they say this is how long something takes to become a habit. Make this 21 days the beginning of envisioning a happier, stronger, more beautiful you. Your attitude will either make you stronger or pull you down. You choose. YOU CAN DO THIS! Follow the advice from the others & change your outlook on things & you'll start seeing huge results.