Picking yourself up after slipping

FitCanuckChick

I fell asleep on the couch last night - woke up after my bedtime, and mindlessly started eating chips, chocolate, and anything else that I could. Emotional eating, tired eating, not sure. But I woke up feeling completely like a failure - I feel like I go through this once a week. Then of course it is a vicious circle of being sad for eating, eat to "calm" the emotions...ahh. Have about 15 to lose. I PLEASE need help with tips to pick yourself up after you have a fall.

bigcrystal123

I picked myself back up when i gained 2 pounds i was like im not goin back.im just gonna take baby steps this time.start working on eating healthy and then slowly add in exercise

NewMnky1

I had a horendous week last week, and when I say horendous I really mean it, I binged several times, it was terrible. But I logged everything and looking at that last week was enough to wake me up again. It was the first time I had slipped in over a year, so I forgave myself and started back to normal on Monday.
We are all human and will have slips, it is what you do after the slip that counts.

VanessaG02

Don't beat yourself up. We all slip up now and again. Like the person above said "baby steps" is the way to go. It definately worked for me. Whenever you slip up just make sure that you are on point the next day. This process is day by day! What helps me is I always have 100 calorie brownie bites, cookies, and chips in my house, so if I slip up, its only 100 or so calories (depending on how many bags I eat! LOL :ohwell: ) and I won't feel as guilty the next day. Plus its easy to count up all the calories so if I'm feeling energized and determined the next day, I know how many calories to burn in my exercise to get me back to where I need to be! Just remember "BABY STEPS"! You can do this!!!

mccoystokes

I mindlessly eat like that, too. Just don't quit. I read a quote the other day that made so much sense to me. It said, "If you're tired of starting over, stop quitting." So you'll eventually get there. If you don't quit, what you're doing will eventually become a habit. Don't give up!!!

mommy8777

Are you totally depriving yourself of any treats for the most part? Just curious because I see many people who cry the blues over eating an M&M- I used to be the same way. Just my opinion, let yourself snack every now and then, in moderation...maybe reward your self a snack for X amount of exercise? Dieting, exercising, and lifestyle changes do not have to make you depressed or miserable. Small steps toward your goal but remember to enjoy life in the mean time because we only get one to live On a side note, if midnight snacking is your vice, try keeping goodies out of the house (hard when you have a toddler like I do), that way you have to go out to get a snack instead of having them at your fingertips. Best of luck

KolaCabana

Just think about how awful you feel after each setback - ask yourself, "why do I keep doing this?! It doesn't feel good!" I know in the moment it's hard to think of that. I get it. Setbacks are going to happen. The important thing is that you keep trying. You got this!

pippywillow

You can have a fresh start any day, even any hour or any minute if you need to. Just log it and move on. It's all a learning process, and everyone slips once in a while. As soon as you realize you've slipped it's not too late to start over.

If you let yourself have a little treat once a day you might not be as tempted to binge.

KolaCabana

Are you totally depriving yourself of any treats for the most part? Just curious because I see many people who cry the blues over eating an M&M- I used to be the same way. Just my opinion, let yourself snack every now and then, in moderation...maybe reward your self a snack for X amount of exercise? Dieting, exercising, and lifestyle changes do not have to make you depressed or miserable. Small steps toward your goal but remember to enjoy life in the mean time because we only get one to live On a side note, if midnight snacking is your vice, try keeping goodies out of the house (hard when you have a toddler like I do), that way you have to go out to get a snack instead of having them at your fingertips. Best of luck

I wholeheartedly agree with this - Have you ever read the blog Runs for Cookies? So good. Anyhow, she makes sure to plan something sweet every day. Her nighttime snack is a glass of wine and one Dove chocolate. I plan my snack before I plan anything else. It's important not to deprive yourself.

nuts4elephant

it's not the end of the world if you have a day or two of unhealthy eating. the most important thing is to stay positive and not let it discourage you. it also helps to snack throughout the day so that you're not starving and eat the whole kitchen. tea and water are amazing at keeping you full...stay strong love!

FitCanuckChick

I was incredibly healthy and maintained a huge weightloss (125ish loss) for three years - just a chain of events got me off track (hence needing to loose 15 -20). I was allowing myself treat nights - generally on the weekend. Motivation for me and to get my family eating healthy. I just find it can be just so hard - a devil on one shoulder and an angel on the other. I always do it late at night so my kids don't see me reaching for the chips I guess - I am trying to be a good example.

I keep telling myself that looking at clothes in my closet that are too tight right now and continualy wishing and wanting for those 15 lbs to go away - that should be enough motivation itself, right?

kganc001

I enter my food in before I put it in my mouth...and if I look at the log after I enter it and I hate the way it looks, I don't eat it...my diary keeps me accountable. Even when I'm out, I add things on the mobile app before I eat them (if it's something new I don't know the facts for).

msaprilm1

I just ate 665 calories of cookies and they were delicious! I am sure this afternoon guilt will set in and I will be at the gym on my rest day BUT OH WELL! We all slip, best of luck to you! :flowerforyou:

jenner_baby

Its ok to slip a little bit but don't go crazy with the food, I have the same problem I turn to food when I am sad, stressed, bored, ECT. But I need to just treat myself with one thing and not go crazy, Your not alone.

ItsCasey

Just make good decisions the next day and the day after and the day after. There is no magic trick that's going to help you stop spontaneously eating crap. You just have to stop doing it enough days in a row until it no longer occurs to you to use food to try to solve a problem.

I also find that if you learn how to incorporate the foods you enjoy into your diet, you'll be a lot less likely to binge on them.

trailtripper

I allow myself cheat days so I do not binge eat and they are part of my schedule.

Example: Fathers day (actually the day after) was a cheat day. I had a 16 oz steak (medium)sautee onions, grill roast zuchini, summer yellow squash and roasted potatoes. For desert I allowed myself a couple of beers.

DO NOT beat yourself up for a little slip. In the big world of things, these are very minor.

Take care!

twinmoon

I enter my food in before I put it in my mouth...and if I look at the log after I enter it and I hate the way it looks, I don't eat it...my diary keeps me accountable. Even when I'm out, I add things on the mobile app before I eat them (if it's something new I don't know the facts for).

Agreed - well-said.

FitCanuckChick

For the first time ever this morning I wrote down all of the food I ate last night. I am using Myfitnesspalf for support (not really using the online logging) - I am old school and like writing it down. Writing what I ate and reading it back really made me say WTF was I thinking. I also tried to write down what I was feeling when I ate. Honeslty - I don't know what the "walk of shame" feels like (been with my AWESOME husband forever) - but I felt like I did the food walk of shame. I exercise 5 x per week, I food log - it is just getting the ugly nightime food monster in check.

eep223

I do the same thing. I try not to feel bad about it, though. I log everything. EVERYTHING. And I work to make it up throughout the week. I ain't perfect, but I also ain't going back to my previous behavior. As long as this is the exception and not the rule, I feel pretty darn good about myself over all. This diet (really this LIFE) is a work in progress. Not doing everything right all the time is no excuse to not do anything right ever.

cindy_L

I agree that treating yourself is worth it. I too have a problem with eating when bored, stressed, or tired.
I made these little signs that I posted in my pantry and fridge that show pics of an ideal body type for me and a
body shape that I currently am at with the caption, "what do you want to look like??"
I am very visual so it works for me.
Getting to your goal weight takes work and I have learned that you can never quit. I was close to my goal last summer and have since gained it all back. I am back on the road to losing and remember how great I felt when I was 20 lbs lighter.
I WILL GET THERE THOUGH!!
(and I am sure so will you, good luck, hope this helped) : D

BarbellApprentice

I struggle with binge eating as well (just look at my diary for the last couple of weekends). My process is something like this..

I log everything.
I try to reflect a little on why I binged.
I don't beat myself up or feel guilty any longer about over indulging.
I resolve to not go back to fat.
I get back with the "program" the next day.

The most practical thing for me is to not have the trigger foods in the house. Unfortunately, I live with other humans who bring the crack in. Still a work in progress for me. A lot of solid advice given by others, but you really have to figure it our for yourself.

SusanSJD

I know what you mean. I do well for awhile, with exercise and eating, then I get off of excersising and the 1 or 2 pds I've lost, come straight back on. I'm trying to be consistent. I broke my foot 5 weeks ago, can't run until late summer . So I've taken up swimming laps. Really enjoy it.
I also like to think that every day is a new diet day. Someone on here said one 'bad' day/meal will not make you fat or thin. If u slip up, try your next meal to be better.

deksgrl

I tell myself to stop whining and feeling sorry for myself, stop feeling guilty and bad, and just get back on the wagon. And I repeat to myself "nobody can do it for me".

Lessz

Thanks for being honest everyone !!! i guess its o'kay if you slip once and a while as long as you know what you did and how to get back on point !!!!

TAMayorga

I just ate 665 calories of cookies and they were delicious! I am sure this afternoon guilt will set in and I will be at the gym on my rest day BUT OH WELL! We all slip, best of luck to you! :flowerforyou:

Yeah, I ate over 700 Calories worth of cookies on the way to work this morning. And the pathetic thing? They weren't even that good. :grumble:

I got back on track immediately. No mid-morning snack. I hit it hard during my lunch-time workout. And I will be eating lightly this evening. Like several people have said, hop back on the horse and move on. This is life, not a "diet". So we have to look at our behavior over time. Good luck to you!

FitCanuckChick

Thanks everyone for the motivation. I am about to enter into the evening portion of my day. If I am going to slip up this is always where it will happen. But today is today and I cannot look to tomorrow, only today. I will fight the evil craving monster and when I wake up in the morning I will have a smile on my face because I will conquer and remember that food is fuel…eat to live, don't live to eat. And dang it - when I hit the Carribean in the winter (twice actually) I will be doing so rockin the HAWT bikini bod and will look back at this like it was a tiny stumble that I overcame to reach my goal.

glitterballv

I enter my food in before I put it in my mouth...and if I look at the log after I enter it and I hate the way it looks, I don't eat it...my diary keeps me accountable. Even when I'm out, I add things on the mobile app before I eat them (if it's something new I don't know the facts for).

Agreed - well-said.

Yup this is what I try to do! Sadly the 100g of toiler one yesterday didn't make it on before eaten tho.

TillyTick

I had about the same amount to lose as you. Nearly there. My tip is that after you've cheated, don't think "oh no I'm a failure" and carry on cheating. Have a play with the figures in your profile and see how many cals you could eat for a maintenance day. You may just find that you have eaten enough to make it a maintenance day. Much more positive than thinking you've failed.

inksyrup

I'm just throwing in my two cents here, but I used to binge like crazy. At my worst, there would times when I'd do nothing but eat for a week or two without exercising or doing much of anything. The funny thing? I never gained as much weight as I thought I did. When I was getting ready to go to my brother's wedding in another state, I ate like crap for two weeks--cup cakes, cake, monstrous bowls of cereal, pancakes. I only gained three pounds--and trust me, I put on weight easily.

I was able to stop emotional and binge eating when I started exercising more (to add more calories for me to eat later ) and adding one "cheat" snack to my day...something like a serving of oreos, or a small bowl of cereal. When they say deprivation causes overeating, they're not kidding. And once you start doing that, you'll soon find yourself wanting less and less of "junky" food I don't crave those things anymore like I used to.

I know everyone is different, but I promise you that nothing is as bad as you think it is, and if you go back to doing what you were doing without dwelling too much on it, you'll look back and laugh. It's okay to have a slip up now and then--we're only human, and everything is good in moderation (even dieting)!

Good luck!

Goddessmaker1

You woke up today right? Ok then you have a new start. Screw anything anyone else has to say in regards to slipping. You ate it and it will not destroy you. But if you allow it to over take you then yes it will cause you to not reach your goal. You need to remove failure from your vocabulary attached to you. When you attach certain things to you it sticks with you and then you operate under that. Cheers to a new day!

kuuhristin

Log everything you eat, ESPECIALLY when you slip up. I slip up or do a free day at least once a week and I will log it all even if it's the next day and seeing the calories and having MFP tell me "If everyday were like today you'd weigh XXX in 5 weeks" is enough to make me sick. If I forget to log, my slip up lasts even longer and then at the end of the week the scale isn't happy. I also weight myself every morning. Even though it fluctuates a lot I'd rather it fluctuate than see it keep going up and up and up and if it does, then you know you need to make some changes cuz it's STARING YOU RIGHT IN THE FACE.