My food/eating confession

fionaface

I was introduced to the My Fitness Pal website through my nutrition class at my local community college. Basically, we had to sign up and track our food for a whole week as a part of an assignment for that class. Even though I came because I had to, I'm staying because I want to. I think this is a great place to find support and be supportive of others as we all stive to lose weight and become healthier in general. Also, I agree that tracking your food helps a person to lose weight because they have to come face-to-face with what they are eating each day. They can't quite be in denial about it if they are looking right at a list of their daily food/drink choices and the nutritional content of each.

That brings me to my food/eating confession that I would like advice on. If I know I am going to go over on my calorie goal for the day, I often go quite a bit over. I figure that if I'm going to go over, I might as well go way over. For example, I found out later last night that I was going to be something like 70 or 80 calories over. Then, I decided to eat the donut stick that was sitting right next to me at the time because I had already missed my calorie goal. After that, I grabbed some Lay's potato chips (although I did count out how many I took at least) and a slice of cheese.

Does anyone have any advice here? I do understand that going a little bit over your calories is obviously a lot better than going way over, but some days, I just can't get over the desire to indulge. I don't know why I think that over is over, so I might as well enjoy some extra goodies anyway.

Thanks in advance for anything constructive anyone has to say!

original_cake_face

I have to tell myself DURING my splurge: Damage control, DAMAGE CONTROL.

I know once you start sliding you just wanna lay back and let yourself go, but you need to remind yourself that all that food you're consuming is just going to make this all harder for you in the long run.

LoraF83

Keep in mind that, depending on your settings, your calorie goal is set to give you a deficit of several hundred calories. For example, I have it set to lose 1.5lbs a week, so my calorie goal is 1401.....this gives me a deficit of about about 700 calories per day. So if I'm only over by 70 calories, I'm still down 630. That's great! I will still lose weight. But, if I say "screw it" and start eating like crazy, I'm chipping away at that deficit more and more. The more I eat, the less chance I will lose. Keep that in mind. 70 calories = no big deal. 400 calories = harder to lose weight.

tayachri

Oh man Im the exact same way!! I think screw it ive already messed up so now I mine as well just bag the whole day and enjoy it! I have no advice,infact I need advice LOL I lost 30 and have gained 9 back I did so good for 9 months and now I cant seem to get back on the band wagon! I feel your pain but good job on the 7 lbs.:)

ImJDLookatME

I understand how you feel, sometimes when I have a bad day, I just say screw it now I will just indulge! But one way that has helped me, is say I go over 70 calories the next day I will add 70 quick calories to my diary just so that I don't eat those extra 70...does that make sense?

dg09

What is your calorie deficit set at? If it's minus 500 calories a day for 1lb a week, you should remind yourself that going over 100 calories still means you're down 400. Don't make it an excuse to go over everyday, but use it as a reminder that going over by 50-70 doesn't mean you ruined your day.

wisebadger53

I always look at it from the long term perspective. My daily goals become part of my weekly plan. If I go over a little one day I know I can make it up the next day with just a little extra attention, but if I go way over it may take three or four days to get back to where I need to be. This keeps me from over indulging.

That, or have someone tie your hands behind your back so you can't reach for the chips!

djkshdfd

I try to look at it like this: If I am at a deficit to lose weight, it is just a cut of a few hundred calories a day and that gives me results. If I eat an extra 100 calories everyday, that will slow my results. If I eat an extra 400, I have basically eaten my 100 over for the next four days in one sitting.

Before I tried losing weight I thought that extra cookie and chocolate I had every night had no effect because I ate "healthy" all the rest of the day. That logic got me up to 158. Little things do matter.

Also, if it only takes a small cut to lose weight, it will only take a small amount of extra food to gain, lose slower, or maintain. I am saying this within reason since I do not support extremely low calorie diets.

Not sure what else to say that may help though. It is really about control. But those extra chips do matter. And yes, others are correct. If you eat an extra 100 then you will still be at a deficit. But I am referring to going over by more than 500 calories.

cmayfield3

This is exactly why I go by a weekly average, instead of feeling that I need to be under my daily goal every single day. This way if I go over one day by 70 calories, I know that I can make up for it easily the next day or next few days. This keeps me from feeling like, well, I'm already over, may as well eat that pint of ice cream now.

fionaface

Right now, I am still pumping milk for my baby daughter (who is eight months old), so I don't want to purposely try to lose an unhealthy amount of weight right now. I have my daily calorie deficit set at 200 calories, which if I hit it regularly, should give my a weight loss of around half a pound a week.

It is tricky to hit my calorie goal sometimes also because of the calories I get to subtract from pumping milk. I pump at least 40 ounces of milk every day (I know the amount because I measure it all myself), and each ounce means 20 calories burned. That is at least 800 calories daily.

Sometimes, I find it incredibly difficult to find foods that have the calories I may need in foods that are lower in fat, carbs, sodium, sugar, etc... I know that lots of candy bars/bags are "empty calorie" foods that will really hurt me if eaten in large quantity and often.

Also, I know I may be in for a rude awakening when I stop pumping milk (although I will continue to pump for probably the next five months at least). Now, I am so used to needing to eat the extra calories that it will be a difficult transition to have to eat so many less calories in a day (and like I mentioned above, it will be 800 calories less a day).

I just want to be a healthy eater and get in better shape for myself, but more importantly to be a great role model for my kids.

Skyflier83

I seem to get weird cravings all the time and so today to try and control it I had a slice of wholemeal bread with nutella... so I got the fix of nutella but the bread meant I'm too full to try and keep going like I would've done before. I agree with the others who have said look at it over a week too.

Tlively13

I find if i have these things in the house it is easier to eat, of course i have to buy them for my son and husband. so I ask my self before i open WILL THIS HELP ME REACH MY GOAL? my answer is no..
IF i was to ask myself do i want this my answer will clearly be YES..
I chew gum to help me get pass the urge to chew

fionaface

Yes, I totally forgot about gum! I do have some unopened packets of gum in the house right now, and I'll try to make that my "go-to munchie" the next time I get the urge. Great plan!!!

toaljasa

I'm fairly new to this site as well. And I agree, it is a great place to find support (and inspiration) as well as keeping up with the calories. And while I've not gone over my calorie amount there have been days when I start eating and can't stop---and I don't mean veggies! It's like that one small cookie triggers something and I'm off to the races just munching whatever (usually unhealthy) I can find. Then I have to record it and adjust the rest of my accordingly.

It seems like from what I read, you do this more in the evening and then have an oh well, defeatist attitude when you go over your calorie allotment. It's hard to quit sometimes!
I have been so tempted to do the same and this is how I've so far been able to avoid that pitfall:

After I'm finished with my supper I log it in. If I have not gone over my calorie count I ask myself if I want anything else tonight. A serving of Girl Scout cookies? A cup of tea with sugar? If the answer is yes, I go ahead and log it to see if I'm still within my calorie amount. If I still want the food items I click the complete button and that is my signal that I AM DONE for the evening. I'll clean the kitchen, get whatever food I've just logged in, and get the heck out of the kitchen! And I stay out.

If I went over my allotted calories for the day, it would still be the same.
This way, I am master over what food goes in my mouth. I am empowered. And this choice has been done with thought.

And that is what this new lifestyle is all about for me...I want to be the master of my body. And I'm choosing to not lose weight for a moment but to become healthy for a life time. Step by step and bite by bite and when I fail to get up and keep going forward instead of turning back in defeat like I've done so many times:)


Blessings and Joy!

y353

Well if you don't do that more than once a week, I dont see too many problems. Had a binge sunday and bu tuesday I lost all extra.

BUT if you do this on a daily basis, que concept of eating less is pointless.

And if it would help, even if you pass a little you could always do a tiny walk, play some wii sports, do some sets of walking up & down stairs and expend those calories to still get under you calories goal.

Heard that Tabata sets make you lose about 60/80 calories (and thats a 4 minute workout).

But 2 of the most important things you already do: keeping track of your food and been sincere in the diary.

Cheers

huizenm

dg09 - You've lost 136 pounds?!! Amazing and very inspiring!!!

abbey1234

Good idea - I might try doing that when I go over in future

elfo

I would include a walking routine to your day even if it's just 20-30 min. This will allow you to gain a bit more calories.
Also, it sounds like you don't realize what those extra calories mean-- it means you will have to work even harder- also with every extra calorie, it takes you farther and farther away from your goal. Just try to stay as close as possible- it's NOT an all or nothing deal. Please please please don't think of it that way.
One thing I would definitely suggest is to cleanse your house of all the junk-- you shoud not have donuts, chips and pizza at easy access-- that's just an accident waiting to happen.

Good luck!

SoDamnHungry

Remember that even if you've gone over, you can change everything right now, at the very moment you're eating an extra doughnut stick. You don't have to finish it, and going over by 70 calories is not a big deal. The next 500 that you're going to eat because you went over by 70 are when it starts to be a big deal.

AJMMSL

Be careful since you are nursing. I have found I need more calories than I calculated and if I don't get at least a certain amount I wont loose weight, but there is a delicate balance if I go over too much i also don't loose weight. Some of us are not designed to diet while nursing Out of 3 kids this is the only time I have lost weight while nursing and it is because of the tracking calories and finding out how much I have to eat to keep my body from conserving itself and how much I can cut down by and still loose weight. There is no hard fast rule for everyone. Having a slip-up day every once in a while (few and far between) can help boost weight lose during a lull if you go right back to 'healthy' eating the next several days so don't get too hard on yourself. Just don't let it happen all the time and you'll be fine! You can also always up your exercise to help make up for a tasty treat as well. Good luck to you, don't give up!

thepetiterunner

Try considering your "going over" in the context of a week. Sure, you have your daily goals, but if you look at it as in "this is going to set me back 500 calories for the week" you might be less inclined, or only inclined on the last day of that particular week.

It's about taking control and saying "No" to a bad choice. If you go over then think of it as a trade-off, are you willing to do an extra 45 minutes of cardio to cover that bag of chips? Yes? Then go ahead, indulge, but make sure your rear is doing cardio to make up for it. No? Then put the bag down and congratulate yourself for making a healthy decision.

You need to want this and you need to understand that every step you take either brings you closer to or farther away from your goal. You make the decision on how fast or slow you get there.

binderde

I have cheat days too but the logic of I am already over so I might as well make it worth it is not a good idea, if anything if youre going to go over as constant as you are it would better to go over by a small margin a few days rather than a large margin on one day. I know when I get cravings like that is usually if I am bored, so I recommend finding something to take your mind off of the food such as a hobby or cleaning or watching a favorite show or movie, or simply go to bed. Everyone is allowed what I call "Fat days" but to an extent if you are ingesting mass quantities then it seems that keeping track wont help as much. It's like anything it takes practice and a good will, just remember the end result is worth it and also look at how far you have come not how far you have to go.

bethanylaugh

Luna bars are a great way to get in some "nutritional" calories - they're 170-200 calories a piece, very filling, and have lots of vitamins and minerals, fiber, protein, etc. Try having them on hand and have one in place of your candy bar craving! I keep them around and split them in half ahead of time, it's a great way to keep me from eating junk food while I'm waiting to start dinner :-)

erickirb

I was introduced to the My Fitness Pal website through my nutrition class at my local community college. Basically, we had to sign up and track our food for a whole week as a part of an assignment for that class. Even though I came because I had to, I'm staying because I want to. I think this is a great place to find support and be supportive of others as we all stive to lose weight and become healthier in general. Also, I agree that tracking your food helps a person to lose weight because they have to come face-to-face with what they are eating each day. They can't quite be in denial about it if they are looking right at a list of their daily food/drink choices and the nutritional content of each.

That brings me to my food/eating confession that I would like advice on. If I know I am going to go over on my calorie goal for the day, I often go quite a bit over. I figure that if I'm going to go over, I might as well go way over. For example, I found out later last night that I was going to be something like 70 or 80 calories over. Then, I decided to eat the donut stick that was sitting right next to me at the time because I had already missed my calorie goal. After that, I grabbed some Lay's potato chips (although I did count out how many I took at least) and a slice of cheese.

Does anyone have any advice here? I do understand that going a little bit over your calories is obviously a lot better than going way over, but some days, I just can't get over the desire to indulge. I don't know why I think that over is over, so I might as well enjoy some extra goodies anyway.

Thanks in advance for anything constructive anyone has to say!

The goal is not to stay under your allowance, but to be near it aim for +/- 100 cals of your total. Too far under can have negative side effects and going over is not bad as your allowance has a deficit so if you are over by a bit you are still below maintenance and will still lose weight.

Milletp

In that situation sometimes I'll have a little something 70-100 then go brush my teeth.

lilchicksta94

Heyyy Fiona!! :-) I don't really think that what you're doing is a bad thing as long as you're not doing it every day. When I go grocery shopping I only buy healthy food. When I have a chip craving I reach for the Kellogg chip crisps... 27 of them are only 110 cals and they're delicious. I buy skinny cow ice cream and have that when I'm craving chocolate - they also make candy bars. I tend to be more of a night eater myself... My husband and I put our son to bed and then we sit on the couch and watch our TV shows. Of course you're going to want to snack. Just try not to keep junk in the house. If your husband likes it and wants to eat it then ask him to keep them out of your reach or measure his serving into a bowl instead of sitting there with a bag of chips. Thankfully my husband is doing this lifestyle change with me so it makes it easier. I used to have that mindset though. I used to think, "oh well I already ruined my day might as well eat the whole pint of ice cream". I just feel like when I binge all the hard work I do all day at the gym and with eating is pointless. I'll reach my goal sooner if I stay on track. I also think now when I want to eat something bad and say to myself... well, you already know it tastes good, but it makes you look fat lol but I do feel that once a week it's okay to have a cheat meal. Even Dr. Oz says so :-)

nsblue

having to maintain until my surgery next week for the last month has taught me alot. splurges, cheats, slipping, falling off the wagon... what ever term you want to call it... can send you spiraling. funny, when in weightloss... i wouldnt touch a smell.... even when emotions ran high n emotional eating was tempting. but somehow in maintenance.... something changed.. n i did taste... n i did gain.. which shocked me that i did... but mostly in that if you do not get ahold of it... it can run rampart.... telling yourself, well i already had one... just today... n then its another day n before you know it you have packed some weight on. once the taste of sweet in your system you feel like an addict n need another fix.. n its endless.
i know know why diets never worked before for me.... one has to remain vigilent always.. and disciplined as well....keep exercising daily n watching calories n weight.... weighing out if i have treats .....a bit more exercise i have to do ....to burn it off.

weight is hard to get off... n so easy to mindlessly put back on.

rbear713

I employ a little reverse psychology for this conundrum...
Weight loss and losing weight is a simple equation... calories in vs calories out.

The way i tweak this equation to help myself stay ahead of the curve and beat the splurge ( I think we all do this from time to time - sometimes I'm just soooo hungry i cant help it - damage control helps, reducing the size of the splurge helps, but those are only for use AFTER you've gone over your goal...

Try overestimating the portion size of whatever you eat by 10 - 50% (if it looks like a cup, log it as 1.25 cup, or even 1.5 cup - this will make it appear to you as if you've eaten more than you actually have, and give you room to be a little bad, even if your diary doesn't say you have i.

Also, in regard to exercise, underestimate the amount of cals you burn in a workout by 10 or 20% - if MFP or the treadmill or the elliptical says you burned 300 calories in 30 minutes, log it as 270, or even 240.....

If you do this consistently you will create a deficit that you cant really see or identify with any real clarity - so your splurges won't hurt so much, if at all!!!

AbiNichole

I live for the end of the day when I click the little "complete entry for the day" button. I always write it down on a white board in my room. I write it down every night and then average the weight and divide it by the number of days.

It gives me a pretty good estimation of what I"ll lose for the week.

Example: If everyday were like today you would weigh:
Monday: 160
Tuesday: 163
Wednesday: 159
Thursday: 162

Average weight in 5 weeks = 161
Current weight = 166
By that logic, I should lose 1 lb. this week.

Every calorie counts! I only weigh myself once a week so if I go a little bit over one day it's not a big deal. But if I go over repeatedly it starts to add up. If I were you- and I'd gone over by only 70 calories- I woulda put in a 10 minute cardio workout just to break even :laugh:

Milletp

having to maintain until my surgery next week for the last month has taught me alot. splurges, cheats, slipping, falling off the wagon... what ever term you want to call it... can send you spiraling. funny, when in weightloss... i wouldnt touch a smell.... even when emotions ran high n emotional eating was tempting. but somehow in maintenance.... something changed.. n i did taste... n i did gain.. which shocked me that i did... but mostly in that if you do not get ahold of it... it can run rampart.... telling yourself, well i already had one... just today... n then its another day n before you know it you have packed some weight on. once the taste of sweet in your system you feel like an addict n need another fix.. n its endless.
i know know why diets never worked before for me.... one has to remain vigilent always.. and disciplined as well....keep exercising daily n watching calories n weight.... weighing out if i have treats .....a bit more exercise i have to do ....to burn it off.

weight is hard to get off... n so easy to mindlessly put back on.

WOW~385 lost~CONGRATS!

Heaven71

I was introduced to the My Fitness Pal website through my nutrition class at my local community college. Basically, we had to sign up and track our food for a whole week as a part of an assignment for that class. Even though I came because I had to, I'm staying because I want to. I think this is a great place to find support and be supportive of others as we all stive to lose weight and become healthier in general. Also, I agree that tracking your food helps a person to lose weight because they have to come face-to-face with what they are eating each day. They can't quite be in denial about it if they are looking right at a list of their daily food/drink choices and the nutritional content of each.

That brings me to my food/eating confession that I would like advice on. If I know I am going to go over on my calorie goal for the day, I often go quite a bit over. I figure that if I'm going to go over, I might as well go way over. For example, I found out later last night that I was going to be something like 70 or 80 calories over. Then, I decided to eat the donut stick that was sitting right next to me at the time because I had already missed my calorie goal. After that, I grabbed some Lay's potato chips (although I did count out how many I took at least) and a slice of cheese.

Does anyone have any advice here? I do understand that going a little bit over your calories is obviously a lot better than going way over, but some days, I just can't get over the desire to indulge. I don't know why I think that over is over, so I might as well enjoy some extra goodies anyway.

Thanks in advance for anything constructive anyone has to say!

I try to eat dinner later in the evening which leaves less time to snack. Actually I find that eating every meal later keeps me from snacking. I also try not to sit down much in the evenings and just keep busy, that detracts from snacking as well. Sitting and watching TV will make me hungrier faster than running 3 miles. Idle hands I guess.

I also do not keep as much unhealthy stuff in the house. Look at the recipe section and find sweets that are not so bad.
OMG the 3-2-1 cake is awesome! Maybe get yogurt or something? As far as the cheese, laughing cow cheese is a saviour for me.

OH and don;t forget POPCORN, best low calorie snack ever!!! Make it on the stove though so you can control the salt and oils/butters. I love mine with a little popcorn salt and hot sauce. It gets me through those rough evenings everytime.