Special occasions make this feel impossible
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Where is the problem?
You (usually) know in advance that such an occasion is going to happen.
The easiest way to solve your problem: Raise your calorie budget by sports.
The way to go is not to avoid "unhealthy food" (for whatever that is) but to reach the point when you ask yourself "Is it worth it?"
Example: A piece of cake X has (assumed) 800 kcal this would mean ~ 80 minutes of medium to high intensity workout ... Is it worth it? If the answer is "Yes", then by all means get the cake and have a decent run afterwards, or walk the long way home, or, or, or,
Saying that you "Fell off the wagon" in fact is the easiest and worst possible way out.
Granted, one ruined day will not ruin the whole project, but exactly knowing when this is going to happen and doing nothing about it is a lack of consistency, not more, not less.1 -
competecompetecompete wrote: »F it
It won't kill you
Don't worry about what you ate last
Think about what you're gonna eat next
I love this comment so much! Whether you succeed or fail totally depends on what you do next.1 -
How many special occasions do you run into?
It's not the 1000 kcal overages once a year that lead to weight gain, it's the daily 250 kcal overages that do that.
Slow it down and make it simple. Take a bite sized portion of each dish and taste it. Drink a glass of water 30 mins prior to a meal. Rest your fork between each bite. All these little changes in behavior add up to dramatic changes over time.6 -
99% of a healthy lifestyle is mind over matter. Well at least it has been for me. I started this healthy lifestyle the Monday after Thanksgiving. I chose that date because I figured if I was going to be successful lets see how I do getting through the holidays and the new year and did exactly that, not only did I get through them I lost weight. A couple tricks that has helped me get through these social situations. I stopped drinking beer (soo love my beer), I switched over to Tito's and seltzer with a splash of cranberry. Cut the calories and the carbs and NO ONE was was the wiser when the 3rd drink was only seltzer/cranberry so there was no peer pressure so to speak. I started bringing healthy dishes to social events, salads, fruit/veggie trays. Things that I could fill up on so I could say no to that creamy starch filled dish that I really didn't need. I also make sure that I get in a good workout in the morning before going to a social event, as well as prelog my "indulgences" in an effort to stay on track. Some days its just not going to happen and you are going to indulge. Key is to not beat yourself up over it, own it and move on. We have these preconceived notions of what healthy is suppose to look like and we have to reprogram our mind sets. My husband and I went to a wedding over the weekend. I opted for the Veggie/Bean dish over the steak or chicken dish with the knowledge I was probably going to drink my face off as we were shuttled to and from the event. I didn't have any wedding cake, but I sure did enjoy the assorted cheeses and picky foods that were being passed around. Been doing this now for 8 months, I am down 70lbs and I can honestly say that feeling of depriving myself is no longer and issue. I want something I eat it, it may not be the same portion size I would normally have but I do eat it. I find the longer I have been eating this way the need to over indulge has been far and few in between as I want this healthy & fit lifestyle more than I want/need that piece of cake. Make a plan, stick to it and be forgiving, in time it will be second nature... Good luck!!6
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If it's happening every weekend, then it's not a "special occasion." It's just what your normal eating habits look like. So, you need to do one of a few things:
1) budget your calories to accommodate these weekend meals (which may mean "banking" calories during the week)
2) change your weekend eating habits (possibly by attending these events but eating less of the food involved at them)
3) eat at maintenance on weekends (which may slow your rate of weight loss)
Regardless of which of these things you choose to do, you need to change your mindset toward eating. You did not "fall off the wagon" if you ate a piece of cake. You just ate a piece of cake. There is never, ever a good reason to hate yourself because you ate something. If you know you're going to eat cake every Saturday, then factor it into your calorie goals.7 -
Raise your calorie goal. If your calorie goal is so low you can't live a normal life that is not very sustainable. Choose to lose at a slower rate or start exercising more.
Look at your weekly calorie goal instead of just daily. You can eat lighter a couple of days or exercise a bit more to have more calories for events that week.
Have a maintenance calorie day once a week. If you have a deficit the rest of the days you can still lose. The more maintenance days the slower the loss will be though.
Prioritize and make choices. Don't try to have it all in one day. If you want the cake then maybe you want to choose low calorie or no calorie drinks. If you want beer or wine that day you might need to eat lower calorie foods and/or only have one drink. Maybe you want to skip breakfast so you can have dessert later. Maybe you decide you don't have to go to every event you are invited to if it is every week and stressing you out. Maybe look for ways to be active at events like dancing, playing games, helping clean up, taking pictures.
Don't sit or stand by the food table.
If it is appropriate for the occasion bring a dish to share that you feel comfortable eating.
Eat slowly and really savor whatever you are indulging in.
Eat reasonable portions and then pop some mint gum in your mouth.
Don't bring home party leftovers.
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The weekends are always tough. You need to figure out a balance so you can still enjoy the weekend festivities.
Come up with a plan that works for you, if it is not working, try again. This is a learning experience and you need to figure out what works for you. Eat healthy on the weekdays, but allow yourself some wiggle room on the weekends.
You have to allow yourself to enjoy those extra moments or else it will be hard to stick with anything for long term.0 -
Carlos_421 wrote: »Something I had to learn to keep from blowing my deficit every weekend: occasions that occur every week are not special occasions. Also, some occasions that are special for someone else (friend's birthday) aren't necessarily special for me.
This is a good frame of mind to have, OP, along with the advice to just eat a small portion, or take a bite to see if it's really worth it.
If you have a "special occasion" every weekend, how special can it really be? I wouldn't see a housewarming party as particularly special. Get together with your friends and celebrate their purchase of a new home? Okay, but is that really an occasion for cake?
Just like budgeting your calories for every other day of the week, you could just take smaller portions of the things you'd like to try. Or, you could bank calories for the weekend and have larger portions of those things. I typically bank 1,000 calories for the weekend, plus have a longer walk on Saturday and Sunday so that my calories both those days are higher than M-F. So, I can eat quite a bit on the weekends and still maintain my deficit.
There are ways to work around the "special occasions" that are not painful or guilt-ridden.0 -
Don't punish yourself! Try to limit the damage done (less cake, just drink water) and then balance it out with some exercise.0
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Thank you all for the helpful suggestions!!0
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You need to break that mentality of good and bad foods, a good day or a bad day. Don't even get me started on 'cheat days' .. You will go through your life restricting and bingeing and doing your own head in. Don't get stuck in Monday to Friday mentality. I call special occasions 'Memories over Macros' days. Eat the foods, drink the drinks and move on. Look at a kid eating an ice cream. They don't sit around for hours afterwards wishing they didn't eat it. They eat it, enjoy the s**t out of it and get on with their day. It's what you do consistently that pays off. One or two (or even three or four) days out of a month aren't enough to cancel out all the other days you put in effort. Don't beat yourself up.3
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Special occasions are named that for a reason. They're special. They're not a daily occurrence. There are 365 days in a year, and even if 65 of them were special events 300 days have a much larger determining effect on your weight. Eat the cake. Don't consider it "ruining your diet". Consider it "complementing your diet" because it's keeping you sane enough to continue dieting. Once you treat these days as part of your diet, not a deviation from it, you will feel much better and do much better because you will be able to last much longer, which is the most important aspect of any diet.
To manage your calories just do one or a combination of the following depending on what feels easier to you at the time:
- exercise extra to earn the calories for that cake
- bank calories when you know there will be an event
- have lighter meals
- eat up to maintenance that day (days not in a deficit don't ruin your diet since you aren't gaining weight in maintenance)
Most importantly, try to teach yourself to not feel guilty about this. That's life. There is no need to feel guilty over living your life like you are supposed to. That's how you'll be eating for good if you're planning to maintain your weight. You better get used to just living your life with all its variations unless you are planning on losing weight then moving into a cave and living as a hermit.4 -
Why do you think you're "missing out" if you refuse drinks or dessert? If these occasions are really that frequent, there will be another one soon enough — you're not missing out on anything, except food that in the long view you don't want to eat. On days where I know I have a party that I want to eat dessert and high-calorie foods at, I budget my calories early in the day and prioritise protein and fibre, and indulge a little. If I really go overboard it's just one day and not that big a deal. When I look back at my life I don't think what I will remember about any given party is whether I did or didn't have cake or dessert.0
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This was me over and over again for years before I finally lost the weight. The two things that helped me:
#1) Has already been mentioned, I would eat at a greater deficit during the week so I could be a little more lax on the weekend and eat at or above maintenance.
#2) Getting really real with myself. I started to ask myself before I would indulge if these "special occasions" that seem to happen every weekend are really "special occasions" for me or if they are special occasions for someone else. Grandmas birthday party on Saturday? Grandmas special occasion; i'm going to stick to plan and skip cake and make healthy choices. My coworker's retirement happy hour? My coworkers special occasion; i'm going to drink a seltzer with lime and wish them best of luck. My birthday? MY special occasion, i'm going to eat and drink whatever I want. Thanksgiving? My whole family's special occasion so i'm going to eat and drink what I want. Etc.
Once I started to really distinguish between the special moments in MY life that were worth indulging for it became easier to pass up that extra piece of cake that comes up for one reason or another every week. Those exceptions for my own special occasions really did start to feel even more special and made me miss those additional indulgences
even less.9 -
I had this same problem, so I just started eating a couple hundred less calories per day during the week which gave me 1000 extra calories for the weekend but still the same net calories for the week.0
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OP, one thing that really helped me was determining what my personal maintenance calories were (~2300). Now I know that as long as I am under 2300 calories for the day, I'm still technically losing. And if I go over, it's usually not by much.
This is much more helpful to me than having a calorie goal of 1600, having a day where I ate 2000 calories and beating myself up because I "ate too much." Which I obviously didn't, but thought I did because I didn't know my maintenance calories.2 -
Everybody is entitled to time off, that is why we have rest days / treat days etc. I love going binge drinking like most people, it just means I do more time in the gym when my hangover goes0
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Parabellum68 wrote: »Everybody is entitled to time off, that is why we have rest days / treat days etc. I love going binge drinking like most people, it just means I do more time in the gym when my hangover goes
"Most people" don't binge drink...maybe you need a different social group?7 -
Protip: If you dance like an idiot for 3 hours at a wedding, you can fit in a couple pieces of cake.8
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