beating myself up

outlookmichael

Good morning and congratulations on making the commitment on this journey. It sounds like you are doing amazing. I have a recommendation for you. Going forward remember that tiny changes of consistency are the key. Be 90% good throughout the week and you will be successful. Be a little better than you were yesterday. The fact you are conscious of this is the first step and you are doing an amazing job!
One rule of thumb I use is that I eat 5 times per day x 7 days per week= 35 meals/ week. 90% is approximately 31-32 clean meals, 3-4 not as clean (meaning that I don't pig out but I may perhaps have a slice of pizza with a salad, for example).

I commend you on your great work so far and please let me know if there is anything I can do to help
Michael

Jonsaphire

I think you should acknowledge what you are doing that is right and ignore the losses.

Raising awareness of what you are eating is the key. When I overeat on one day, I sometimes will stay on the treadmill a little longer the next day or if I run an errand, I will park at the farthest parking space in the parking lot from the store.

Well done on doing what you are doing. I tell lots of people about this site that want to lose weight and they do not change anything, you are doing something about it.

Aegelis

Run things like in life through the "Effectiveness Test". Does beating yourself up work? If so, by all means proceed. If not, discard and move on to something that is effective. This test is good for other things such as worry and fear.

heathergale1

To err is human. Don't beat yourself up, what does it achieve? At least with MFP you are monitoring what you eat and how much you exercise and the combination of the two will help you lose weight.

wannabehealthy1980

How many calories do you burn beating yourself up and worrying?

If you are under TDEE judging by your pic its in the mid to high 2000s as long as you eat below that youll lose weight.
I'm hoping you have a daily calorie intake of 1600-2000.
If not Google Fat to Fit Radio Tools and do the military body fat calc and BMR tool.
Youll get great dietary numbers to help you lose weight.

Good luck!

What he said ^^^^^

Remember that even if your over on the calories, as long as your under your maintenance limit then that day is still a total WIN!!!
That's how I deal with.

thepetiterunner

Forgive yourself. You're working towards a long-term goal, there will be imperfect days - these are to be expected and SHOULD be expected. It's okay.

Look at the day - what happened? What made you go over? Analyze your behavior, your feelings, what was going on. Make an action plan on what to do next time these situations arise. This will help you feel more in control and have an attack plan for the next time this happens.

It's all about perspective.

FITnFIRM4LIFE

Dont beat yourself up...Look at it this way, before you decided to get healthy and lose weight/firm up etc. Most people prior to making a lifetime commitment to a heathy lifestyle, eat bad regularly. We are human, we cannot feel guilty for eating..We just have to be kinder to ourselves, and dust off and jump back on.
There will be days you/we eat more, but be aware of it and a day here and there does not equal a lifetime.
Just as life, things don't always go perfect, but, we move on.

What works for me is spike day, for me it is Sunday. anything I crave during the week I eat then, There are times during the week I go over too, but I just do a bit more cardio/walk etc and its all good:-)

Stop beating yourself up, and look ahead:-)

ClarkAddison

As they say in the Lion King. "Put your past in your behind." Always look forward.

speedyf

Just remember that you're not a diet... you are changing your lifestyle, and that takes time.

Don't be too hard on yourself. We ALL have days like that.

thepetiterunner

Beating myself up for it is my therapy. I feel like crap if I do it one day and try that much harder the next day not to do it. I mean, all the nice comments "don't beat yourself up over it" are all nice and dandy but in reality you should be really beating yourself up for it. You made a mistake now make it better. People don't get where they need to be by lying to themselves. Fight for it. Overcome it and challenge yourself the next day to win it. You can do it.

I agree, but I think there is a huge difference between seeing a setback and acknowledging it's there and punishing yourself over it. We all have enough baggage that we carry around with us, no need to carry more.

Identify the issue, choose an action plan and look ahead.

1953Judith

Once I evaluate my food mishaps and determine what if anything I would do differently, I too sometimes find myself spinning over a trivial deviation from my intended food plan of the day. I have spent a lot of time coming up with techniques to divert myself from anxious spinning. Some things that work for me are petting or playing with the dog, cleaning a kitchen drawer, practicing Tai Chi, prepping meals for later in the week, doing paperwork, labelling photos. It is good to evaluate your food intake for both what you are doing well or not well, but I find that repetitive worry doesn't help my lifestyle or my goals at all.

Helloitsdan

As they say in the Lion King. "Put your past in your behind." Always look forward.

I dont put anything in my behind!
=D

I love this!