First day trouble please help

AllyBooMommyof2

If I could get through the first day of eating right I would be fine... I was down to having lost 98 pounds just 2 months ago and now I'm back to having only lost 67 pounds or so and I've done this so many times I can't count. I am so sick of it. I need some advice on things to do or ways to get thr8ugh the first day so I quit sabotaging myself. I am so miserable please be nice and supportive. So I'm back up to 288 pounds and have 3 kids who need me and I need help to get through the first few days of my diet so I can stayon Iit. Pleaseany advice would be greatly apappreciated.

perseverance14

Best advice I have, eat more (lean) protein, lift weights..both of those help a lot. Lean protein fills you up, too many carbs make you want to eat more.

happyjack1976

I've restarted a few times. This time feels different though, I'm not sure why.

The biggest difference for me since restarting this time is I make sure to drink water like crazy. This has helped with my constant urges to snack. I was snacking all day long (office joke kind of - even though the joke was on me and my large butt).

Also, do something physical every single day. Even if it is just a short walk. Move your body.

Never give up.

Fran_15_5_14

Hello :-) Join the club! First day in and im dying! Add me as a friend and we cam help eachother!

rbiss

I think you need to really dig deep and find something that is sustainable. I have this grand idea of eating healthy food, nothing processed, no sugar, etc. This thinking always gets me in trouble because I have that all or nothing approach. Well if I can't eat perfect than I might as well inhale a pizza. This time, I am accepting there are good days, bad days, days when I won't have enough time to sleep and cook. I have tons of processed frozen food that is the healthiest I could find for these times and I am okay with that. I am trying to pick things that will hit all the macro targets, throw in fruit and veggies for snacks, always eat breakfast, and just do my best.

Something is keeping you from being able to maintain. Find out what that is and create a manageable plan because life is going to always be insane.

nvpixie

For some people, it helps to plan meals and snacks in advance. Plan your meals within a calorie limit and stick to it as much as possible. Fit one or two treats in there.

Start slow with exercise. You don't have to get all crazy and have an intense workout routine. Just try to move around more than usual. Take a short walk with the kids or do some stretching/yoga. If it's nice out where you live, take the kids to the park and walk around while they play.

And most of all, don't be too hard on yourself. Take it day by day and set small goals.

caesar164

Have you stopped logging your food intake in? Need to be consistent with that....

JesterMFP

What are you doing in your first day that's making it so hard to stick to? If it's so hard that you can't contemplate a few days of it, I'd argue you making it harder than it needs to be. Eat (preferably food you like), log your intake, hit your goal, move around a bit (preferably doing something you enjoy) and repeat.

skutnikj

Hi there... so first take a deep breath.... what are you struggling with the most... ? have you thought about why you are self-sabotaging? sometimes the best way to move forward is to figure out the Whys... Have you heard of the 5 Whys? If not it means you keep asking your self why 5 times (it helps you identify the root cause - it is used in industry but is equally useful here) - you start with the problem and then ask why - then with the 1st answer you ask why for that answer - so "why can't I get through 1 day of eating right", Answer "because I sabotage myself " WHy#2 Why do I self sabotage myself ?" Answer 2 "because I am .... etc - know that YOU can get through this and you CAN do this.... Also have you had a chance to diagnose why you regained the bit you did after you big loss? what did you do differently? - most of all know you can do this, you can get back on track Have you thought about VISUALISING yourself making GOOD food choices --- seeing yourself doing your regular daily activities at the ideal healthy body size/wt you want - the more you visualize your success the more your subconscious will support you

_Zardoz_

Keep it simple. Don't over complicate it. Eat your normal food and log it you may have to adjust servings etc to keep with in your calories but that's it really as you've done it before you know that though. Good luck

Fat2FitMyDrive

Stop thinking of it as a diet... It's not a diet it's a new food outlook! You can eat what you enjoy without depriving yourself of vital nutrients that make you feel hungry, unsatisfied, and antsy. Two best pieces of advice I can give are... Stay busy! The more you do the less you will think about food. Number 2 is to stay hydrated... If you're not used to drinking at least a gallon of water per day... start. If you can't handle drinking plain water add some lemons, and cucumber to it for natural flavor or try two packets of Crystal light in a gallon to help. These two things are huge as most people eat when they are bored and snack when they feel they have nothing better to do. Water will help you feel full and keep you out of the pantry! You can do this! You deserve to be happy so keep pushing and don't give up on yourself!

AAX2

My main tips for starting & staying on track:

-Stop focusing on food- Anytime you start thinking about food or your next meal distract yourself. Get up, play with the kids, take a walk, etc.
-Ease your way into things. Don't say " I can't have X". Slowly limiting your intake & wean yourself off of things is a different story
-Water, water, water. It really helps me.
-Gum and/or brushing your teeth. Anytime I am craving something sweet or start to get hungry when I know I really shouldn't eat I chew a piece of gum or brush my teeth.
-Don't think about tomorrow or even the next meal. Take things a day, or even a meal at a time.
-Plan meals ahead. While I am clearly contradicting myself, what I mean is have healthy snacks/meals on hand & have a general idea of what you can eat & stay on track. Learn to have a general idea of what you can have/eat.
-Do some sort of exercise even if it is just walking. The more exercise I do the less I want to undo all my hard work.

auddii

If you forget to brush your teeth one morning, do you not brush them for the next month just because you messed up? No. There is no wagon to fall off of, and nothing that you have to give up to make this work. Eat at a moderate deficit, focus on whole foods that are satiating (including protein), and have patience. If you go way over on calories one day, acknowledge it, figure out a way to try and prevent it in the future, and move on. THE VERY NEXT MEAL. Don't go crazy for two weeks just because you already messed up once or twice.

_HeartsOnFire_

These may help

Read these:
(I know you're not new, but some great info in this one)
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Stronglifts Womens Group
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

sloth3toes

You aren't a noob... but, you might get a lot of ideas from the links below.

(see my disclaimer )

Posts by members, moderators and admins should not be considered medical advice and no guarantee is made against accuracy.

Don't go making all your changes on day one. Make a few initial changes, then, make some more, as you get comfortable. That doesn't give you license to procrastinate.... just, start logging, read the links, follow the advice you get in this thread.... start burning more calories than you consume.... and you're on your way. Walking is an awesome way to start exercising. But, don't try to make too many changes all at once.... and fall into the 'early confusion / burnout' trap. I just made that up, so again, see my disclaimer. I hope this is of some help.

If you're serious about doing it right, check out these links.


Try this. Follow this advice... Eat sensibly, with a reasonable deficit.

Start here. It's a lot of reading, but these threads are packed with really good information that will get you going in the right direction.
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/1161976-adopt-a-noob-official-mfp-thread?hl=adopt

Adopt-a-Noob is an awesome program. Read the first post in the thread. If you think it's a good idea for you, Read through the entire thread. All 9 pages. Select some mentors that you think might be a good fit for you, and message them. Don't post in the thread, that's not how it works. You might find some of the mentors who have posted on the last couple pages are more likely available. But, it's a good idea to read through the entire thread, anyways.
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HerbertNenenger

no, this isn't about anything except emotional eating. You know how to lose weight, you want to lose weight, but your head is holding you back.
Pick up some books on emotional eating that have high ratings. I just got through with 'Thinside Out: Having Your Cake and Your Skinny Jeans Too". It teaches you how to recognize true hunger against emotional hunger, and practical ways to get back your intuitive eating habits that we're all born with. It tells you that if you really want a panini instead of a salad, that you should have the panini, because let's face it, if you have the salad instead, you'll still be thinking about that crispy, salty, juicy panini and you won't be satisfied or happy with your choice, you'll still be hungry, and you'll end up on a binge. We've been told so many times what to eat, when to eat, how much to eat, that our natural instincts are now buried.

lindsaymarcin

Do not give up the foods that you love just eat less of them and lots and lots of water!

fedup30

Biggest mistake I made the first couple attempts at losing weight was trying to restrict myself too much! I thought I had to eat 1200 cals a day to lose weight. That's bogus. I was friggen starving. Lets face it, I was trying to cut out half of what I was normally ingesting on a daily basis...if not more! I am 232 lbs, and I eat around 1600-1800 cals on average, some days lower, some days higher. As long as I do this consistently I see nice losses. Don't start a "diet". "Diets" are temporary. Don't buy foods that you know you will over eat. I cannot buy chips, because I will eat half a bag in one sitting. Instead, I buy or make trail mix, and portion out one serving into single serving bags, so I can grab and go. I eat fresh veggies and fruits between meals now, instead of the higher calorie, higher fat options. Quite frankly, the only thing I miss is chocolate, so I fit it in occasionally. I know I will not be able to do this perfectly, I have fallen off the wagon so many times...I can't begin to count them. I just get back on as quickly as I can. Take it one day at a time, one meal at a time. Celebrate each small success along the way! You CAN do this!

Fit4MeAlways

Perfectionists Unite!

SunshineKisses_2012

I have done the up and down thing as well, and the thing that has made the difference this time is figuring out where the root of my over eating problem was. Lots of prayer to go with it, but it is absolutely essential for my journey to remember why I started over eating and to stop myself (pray) when I'm feeling like going on a binge.

Live_To_Win

Breath. Log your food. Do something physical out of your normal day to day. Then see where it takes you. Make small adjustments on both over time. Nothing happens overnight. Friend request sent. I would be happy to help

Fit4MeAlways

I think you need to really dig deep and find something that is sustainable. I have this grand idea of eating healthy food, nothing processed, no sugar, etc. This thinking always gets me in trouble because I have that all or nothing approach. Well if I can't eat perfect than I might as well inhale a pizza. This time, I am accepting there are good days, bad days, days when I won't have enough time to sleep and cook. I have tons of processed frozen food that is the healthiest I could find for these times and I am okay with that. I am trying to pick things that will hit all the macro targets, throw in fruit and veggies for snacks, always eat breakfast, and just do my best.

Something is keeping you from being able to maintain. Find out what that is and create a manageable plan because life is going to always be insane.

So... meant to quote this when I stated earlier:

Perfectionists Unite!

fedup30

If you forget to brush your teeth one morning, do you not brush them for the next month just because you messed up? No. There is no wagon to fall off of, and nothing that you have to give up to make this work. Eat at a moderate deficit, focus on whole foods that are satiating (including protein), and have patience. If you go way over on calories one day, acknowledge it, figure out a way to try and prevent it in the future, and move on. THE VERY NEXT MEAL. Don't go crazy for two weeks just because you already messed up once or twice.

Some of us do need to give stuff up. Some of us do fall off the wagon and stay off for days. I suffer from depression, and trying to manage it on my own, without meds. I also binge eat/emotionally eat. I have to do away with my triggers, or chance a binge. And, unfortunately, falling off the wagon usually means that depression has reared it's ugly head, and when I am feeling better, I get back on. Please do not assume that we can all do this the same way, or that we just need willpower.

messiahs

Take baby steps. Remind yourself that every day is a new day and do what you need to do. Having off days or even an off week/month is OK- or even a single meal you've messed up is OK- because you can always get back into eating properly or working out. If you start thinking you've failed then you just give up... trust me I know. Even if all you do for the day is a 10-20 minute walk or a short workout or ten reps... it means you haven't just given up and you'll feel better for it!

LianaG1115

BABY STEPS woman!! Why make your goal so unattainable?? Do something like this... today's dinner I will make better choices and have the chicken with more beans passing on the potatoes. For snack I will have the popcorn instead of the bowl of ice cream (and nevermind if I eat the whole 3 cups of popcorn it is STILL better for me than the ice cream!!) If you say the "whole day" you will set yourself up for failure immediately!! Change your thinking and break it down into meals. Between meals, I will have the almonds instead of that cupcake mentality!! Saying drink more water to feel fuller is a crock of crap! It's our mindset that needs to change!! I am gonna take the kids for a walk (they can ride their bikes) for a half hour just so WE get exercise!! See how this works?? Look I was 275lbs at my heaviest, I found changing my mindset and breaking it down into smaller triumphs in the beginning got me to where I am today, I'm almost at 100lbs lost. I also quit smoking over 3 years ago with the same mindset...baby steps to get to the ultimate goal...nothing happens overnight friend!! Fight the fight!! :drinker:

AllyBooMommyof2

Thanks everybody definitely have emotional eating problems, and theres a lot of junk food in the house and I always have an all or nothing attitude, perfectionism at its worst. I'm also extremely depressed from the weight gain and having to lose it AGAIN for the thousandth time, and still not getting to my goal even though I should have been there years ago. So hope I can figure this out, I'm so tired and my kids deserve a better mom thats not always eating. I'm still breastfeeding my 10 month old and I swear that makes me hungry but thats just another excuse.

Christizzzle

If you forget to brush your teeth one morning, do you not brush them for the next month just because you messed up? No. There is no wagon to fall off of, and nothing that you have to give up to make this work.

Love this!! Keeping that in my thoughts.

amethyst70

I feel ya. Having kids at home is a double whammy somedays. Especially if you are a Mom like me. I would honestly not want to waste food, and knowing they won't clean their plates, (nor do I ever demand that they do), instead of getting seconds, I would just eat the leftovers on their plates. It was a tough habit to break.

My first day is/has always been tough, because out of habit you just naturally grab something and before you know it, you devoured it and then think "Damn, I was starting my diet today". So a little preparation goes along way. THINK about your daily routine. What do you grab first? Have a little fun, and make little posters or signs to put up in your kitchen or your weak areas to remind you today is the day.

Personally I am not a pro at any of this like so many others, but I do know for me, coming from a carb addicted background, PCOS, Graves disease, and being insulin resistant, as well as an emotional binge eater, that my weakest points are at night. There is no way I am ever going to get over eating a majority of my calories after 4pm. I also tend to graze. From 4pm to midnight will do me in for any good I have accomplished during the first part of the day. So I restructured my whole way of looking at things.

Mornings and early afternoon, I stay away from eating a lot because I already know I am going to eat at night.
Given that I am eating at night, I have come up with my own hot cereal, that is sweet and open to flavor add ins.
I do 1/4 cup cooked Quinoa
1 scoop protein powder-vanilla creme
1 splash almond milk.

Warm in microwave. Now for add-ins.
Blueberries.
Splenda if you like it sweeter.
Cinnamon for a snickerdoodle taste.
1/4 cup greek yogurt for a creamier texture and added calories/carbs/protein
1oz cream cheese
a couple strawberries
torani sf syrup

OR you can eat it cold and it kind of resembles tapioca.

Some people might not agree with my approach and thats ok, but from a carb addict, binge standpoint, I have to have something to look forward to, that is just for ME, that tastes delicious, is like a sweet indulgence and hits macros, and this covers all the above.

I also prepare 1-2cups Quinoa beforehand and keep in the fridge, making this a quick snack, or even a meal if you so choose.

As far as food in the house. That sucks. To avoid it comes from within, you know this. You CAN DO THIS. You have done amazing and have gotten a little off track. Really consider why? Are you tired of the same thing day in and day out? Find a different workout. Try some new healthy foods. Plan a weekend escape.

Also, maybe have your thyroid levels checked? Just a suggestion. If you are hungry all the time, AND breast feeding, and tired and 10months postpartum, it is very possible your thyroid has dropped off a bit. Far easier to get it checked and make sure all is well then find out later your fighting an uphill battle that you could have nipped at an earlier point.

skutnikj

just reflecting on your last update --- first FORGIVE yourself.... it seems like you are hanging on to where you feel you should be.... I always say YOU ARE WHERE YOU ARE - you can't change the past , you cant magically go back and not re-gain those few lbs you did --- forgive yourself - what is done is done honey.... Let it go Focus on what you can do now and who you are now..... Don't beat yourself up ..... let it be -- accept where you are and focus on where you are going.... you WILL get there you've come so far already.... celebrate the LITTLE wins!!!! Celebrate every good decision and action - and LEARN from the challenges and struggles - you CAN DO THIS!

ashenriver

I also want to mention,

Make sure you have the correct calorie goal, too often MFP gives people the 1200 calorie minimum which is usually too low.

Check out online calorie BMR and TDEE calculators to find the right fit. It is not an exact science so may take some time to find the calorie goal that works best for you.

This is one link to a calculator
http://scoobysworkshop.com/calorie-calculator/

BMR - Basal Metabolic Rate - What your body needs to survive doing nothing as if you were in a coma

TDEE - Total Daily Energy Expenditure - different method then MFP, since TDEE takes into account your activity level

MFP - uses the NEAT method which uses a built in deficit and requires you to eat back a portion of your exercise calories.


Also patience, take one day at a time and I like the Today Way. You will make healthy choices today, you will not start tomorrow. Today you will make that choice to have one serving of cake instead of two, or to drink lots of water, or to add that helping of veggies with dinner.

jenniferkepler3

We have ALL been there! I have done this several times! I get really obsessed with trying to lose the weight do good for a little while and then just GORGE myself and continue to do it until I gain all the weight back and then some. I was at 285.8 when I restarted and have only lost 18lbs so far. It's the hardest thing I've ever had to do. It's all about lifestyle change. I know this is thrown around a bunch but that's really what it comes down too. Before I would be "dieting" but you can't just "diet" you have to change your whole lifestyle and accept that it's going to be this way forever.

So first start with the mindset that you're changing your whole lifestyle then it makes it easier to pass things up and keep going! You CAN do this! You've already done it before!!