I failed my first day of dieting big time

stinsonkms

For lunch, my dad took me out to Carl's Junior and then in the evening for dessert I had Coldstone. Tomorrow I'm going to a BBQ potluck and I know they won't be serving anything healthy. I really don't know how I can go without eating junk food, I eat it every day and now I'm not supposed to be eating it at all. I did manage to exercise twice today, which I'm not good at either. How the hell am I supposed to do this when I failed the first day?

foleyshirley

You start one day at a time. Even if you just log for the first few days or weeks, you are still starting. You get to see where your problem areas are, and how you might address them. Control portions, and start moving more, and go from there. Make small changes at a time.

I am a junk food junkie. Losing weight doesn't mean you have to give everything up. It means you have to learn how to eat healthier while leaving room for stuff you really love. Sometimes making too many changes at once causes problems. Make small changes, and go from there.

kindasortachewy

Go to Carls' Jr, and go to BBQs just eat LESS of it. Portion control

liznotyet

If you record it all in your food journal you can write it off as your nutritional "before" picture. If you attend a special event and you eat some special event food, write that down too, just try to add a few more vegetables next to the special food. You didn't get the size you are now in one day, give yourself a chance to learn the new routine.

stinsonkms

Thank you everyone. I am a really harsh critic of myself. I just don't know how to eat less junk food.

kellyskitties

If you take how you normally eat (we'll call that spot 1A) and make gigantic changes all at once (we'll call that spot 2,000,000,000Z), you may have removed yourself too far from your comfort zone. When you hit a crunch (bad day, feel sick, schedule goes all mad hatter, hormones take the wheel - you get the point) can you maintain it?

Might be better to just keep logging (research exists that proves it effective for sustained weight loss - regardless of the diet). Look over the day every few days and make a tweak going forward. Maybe the tweak isn't giving up something but adding something. What if you ate the same burger but skipped the fries for a salad? What if you left the (God forbid - this would kill me) cheese off the burger?

Friend me if you want - I'm a good problem solver most days and good with nutrition. I can help you look for small changes. YOu don't have to go from spot 1A on the map to spot 2,000,000,000Z in a day's time. It can happen, less quickly but more effectively in small steps for many people. It's not all or nothing. Life doesn't work that way.

his_kid1

Nobody is perfect at this, otherwise we wouldn't need it. The good news is that now that you have "screwed up" you can drop any perfectionist ideal of doing it "just right" and maybe start with the idea of doing better. Logging and trying to make some better choices is a good start. Those successes will build on themselves. Look at what you did right. You thought about what you could have done better, you worked out, and you came here for support!

stinsonkms

Thank you.

stinsonkms

That is true!

Dgadd17

Just because you order something big and yummy at Carl's doesn't mean you have to eat it all. You spend the same amount whether you eat it all or not, so save half for later or the next day. You can also order without fries (just the sandwich) and that's a step in the right direction. I've only been on MFP for about 2 weeks, and I'm having a heck of a time trying to reach my calorie goal on exercise days, but the food journal helps me a ton. If I'm accountable to at least myself, I'm more likely to think twice about what I eat.
Just because the first day wasn't a bang up success doesn't mean it was a failure. You exercised, right? That's a start and congrats!

EHolstrom

In reference to the BBQ...my trick is to eat something healthy before i go. Then when i'm there i am not as hungry and not as likely to eat as much and watch my portions.

GrandmaDoris

They are all right. For me, the best thing is to keep logging it. It makes me think. I messed up today and went 500 calories over my
goal. I may overeat again tomorrow because I've got a birthday party to go to. There'll be healthy food there, but ignoring the cake & ice cream will be hard. But, I know that Sunday, I will go back to behaving myself. I've lost 20 lbs so far and intend to lose about 10 more. Just hang in there.

tequila09

In reference to the BBQ...my trick is to eat something healthy before i go. Then when i'm there i am not as hungry and not as likely to eat as much and watch my portions.

Ive tried that but end up just eating twice as much lol!!

You can make healthier choices at carls jr! I know it's difficult but you can get a grilled chicken sandwich low carb style which means its wrapped in lettuce so no bun! Still a lot of sodium but it is a healthier choice nonetheless. Take it one day at a time!! Nobody's perfect!

edwardgaweda

Pretty much just start making changes slowly. You have to eat out less, prepare meals at home, and start making better food choices. Begin by just limiting "junk." Only go out to eat once pet week. Only have *insert favorite snack* every other day. The small choices and improvements add up and help you build momentum towards a completely different lifestyle.

Gismos

I really think the first week or two on MFP should have no dietary goals. Just log and see what you eat now. Then once you have an idea of how much you are eating it is easier to make changes. It is easier to know you need to reduce every meal by 1/3 or 1/2 than it is to "run out" of calories by lunch. You might try to step back from the "diet" for a week to see what adjustments you need to make.

GiGiBeans

Rome wasn't built in a day and your new way of eating and new body to go along with it won't be built in a day either. A little at a time all adds up as far as gaining weight but a little less at a time adds up as far as losing weight. Put today behind you, it's over with.

bettermistakes87

You don't have to be perfect to start losing weight/getting fit/whatever your goal may be. You just need to make the junk food a smaller part of your intake than your healthy food. Someone once told me to take a piece of paper and draw a line down the middle. On the left write down everything you LOVE to eat that are just no good for you. On the right write down the things that are healthy that you kind of like enough to eat regularly. From that list just make sure the your diet is 80% the right and 20% the left and you're good to go

Secondly--think about your options when you're given not so healthy choices to make. When eating out, even at Carls Jr, there are choices that suck less than others-do some online snooping figure out a 'go-to' item at your favorite spots that fits within your calorie range so you're prepared the next time it comes up. At a bbq you can either eat beforehand or bring something healthy to share or opt for focusing on mainly protein and some manner of veg while avoiding mayo-laden salads and chips.

It's so hard to get started with this healthy eating business, but you're on the right track with exercise and just having the desire to eat better. You can do this!

Mslmesq

To the op, you're being kind of hard on yourself. So what you didn't have your ideal day. You found this place. You signed up here. You posted questions and read answers. Give yourself some credit for what you DID do your very first day. Kudos to that.

Every day need not be perfect or a failure. There will be a trial and error period as you ease into this. Embrace it.

rodwalton1

I am just starting myself (again) and my personal experience has been the first 3 days are the hardest. Today I had a terrible craving for Chinese and I was only able to resist by refusing to leave my property. I would suggest if junk food is your weakness then stay away from where junk food is sold and make it your mission to eat healthy day by day. Lots of fruits and vegetables and lots of water. As others have mentioned, portion control and healthy snacks in moderation. You only fail when you give up. A single day's indulgence or weakness should only make you more determined.

Leesel66

Kellyskittles hit the nail on the head, remember the old sayings, Rome wasn't built in a day or you have to walk before you can run...same with this process, it's a life style change, take it one day at a time. Don't ride yourself or your first day off because you are eating out. Review your diary once you have completed a few weeks, see what works for you. You don't have to give up everything, it's about managing change, eating better but if you want a treat, have it, if you feel you have had a really bad day and think Youve blown it remember there's always tomorrow to refocus. This is my thought and how I think due to my own experience.... I believe if your head is not in the right place you won't succeed. So.... Baby steps first...you can do this.

stinsonkms

Good idea

jenilla1

...I really don't know how I can go without eating junk food, I eat it every day and now I'm not supposed to be eating it at all...How the hell am I supposed to do this when I failed the first day?

For this to be a truly successful endeavor, it needs to be a long-term (permanent) lifestyle change. Temporary diets don't work because people can't maintain them forever and when they go back to their old lifestyle the weight comes right back on. Who told you that you aren't supposed to eat "junk food" AT ALL? And just because you have one bad day, how does that equal a failure? It's what you do over time that matters.

If you eliminate ALL of your favorite foods you're not going to make it long-term. Don't set yourself up for failure. Eat what you want, but keep it within calories. Use exercise to earn more. Just try to make MOST of your meals healthy and gradually start substituting healthier options when you can. It gets easier once it becomes habit. :flowerforyou:

elyelyse

I just don't know how to eat less junk food.

You do know how. It's very simple. Just eat less of it.
Now...just because I said simple, doesn't mean it's easy.

As others have said, go easy on yourself and don't worry about changing everything at once. Also realize you don't have to give things up, you just can't have as much as often. I used to have a bagel with cream cheese every day for breakfast, now I have that as a treat once a month. I used to order a pizza and wings and onion rings and bottle of soda, all for me, weekly. Now, once a month I order a small pizza and can of soda and I enjoy it without guilt. The rest of the time my diet consists mostly of lean protein, veggies, fruits, some dairy and whole grains. You just have to decide to do it, and try each day.

codeezy21

Tomorrow's a new day...one day at a time...its a marathon, not a sprint. As habits change and your body starts to transform, you will find yourself not wanting the junk as much.

jennifer_417

Tomorrow, fail a little less. The next day, fail a little less. And so on and so on. Taking an all-or-nothing approach doesn't work for most people. Make gradual changes that you can live with for the rest of your life.

Unknown

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bubblygoldfish

In reference to the BBQ...my trick is to eat something healthy before i go. Then when i'm there i am not as hungry and not as likely to eat as much and watch my portions.

^
I agree. I always eat some veggies before I go out to eat with my family because my family loves italian food. For that matter, i love it too, but it doesn't fit into my daily calories.

you can do this! Don't be hard on yourself. Change takes a long time. I only started eating healthy when i moved back in with my mom, and i had to eat healthy, because my mom only stocked the house with healthy unprocessed food. I went through sugar withdrawls and was majorly frustrated. But now (2 years later) i cannot conceive of eating a meal without fruits and vegitables.

But I also agree, track everything. Even the bad stuff. This will help you to see the area's where you want to improve.

Ang108

Well, how did you do it before, when as you say in your profile you were super skinny ? Maybe you can use some of those old habits. Those and telling yourself that yes, you can do it and not feel defeated before you even begin might get you off to a good start.
Good Luck !

stinsonkms

Well, how did you do it before, when as you say in your profile you were super skinny ? Maybe you can use some of those old habits. Those and telling yourself that yes, you can do it and not feel defeated before you even begin might get you off to a good start.
Good Luck !

I had a very high metabolism and could eat all the junk food I wanted plus I was eating carbs nonstop without gaining weight, so now I don't know how to break the habit of not eating so much junk food

arassely

Take it one step at a time. Yesterday was my first day and I over ate. I think that you should keep logging any way and analyze what you eat. That is what I did today. I modified my diet so I wouldn't. Overload. Its hard but we can stay focused.

tigersword

Any day that involves Coldstone isn't a failure. Then again, I eat ice cream by the pint, and have managed to lose a pound or two.

The key to this is planning, not eliminating. Eliminating sucks, because then you'll be fighting temptation, you'll give in, you'll blow it all, then you'll feel like crap. So you try even harder to fight temptation, then you collapse and give in, then blow it, then feel like crap, etc... I've never given up a single food. I eat ice cream. I eat fast food. I eat out. I have barbecues. I bake cookies, cakes, and loaves of bread. There's no reason (except for a medical condition) to ever give up food, unless you don't want to eat it anymore.

Take a couple weeks to just log without trying to change anything. Then you can review those couple weeks, and formulate a plan.