We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!
Day 22 - #3 Weigh-In - Overcome Guilt
nana6799
Posts: 262
Good Morning Everyone!
How many of you could still smile today after weighing? I hope everyone! Even if you gained! I'm right there with you as I also gained, 6oz. (1/2 pound), even though I was so careful. Apparently, I still ate a little more than I should have to have lost this week and I missed one day of doing my exercises.
I then, after weighing, reflected back on the last 3 months ( and further back) of my journey and told myself, "This time last year, I would have gained 3-5 pounds, made bad food choices, and wouldn't have been exercising. I now weigh 8 pounds less and quite a few inches smaller around, I exercise regularly, my choice of foods are so much better; I now plan what I am going to eat for a week and log it,(which has really made a difference); from researching on the web, I now have good healthy recipes; I drink more water; I feel better, happier, better self-esteem, and more confidence in myself, and last, but certainly not the least, I left my comfort zone, reached out for help and found a great support system, my many encouraging, rooting, mfp friends."
This is what I want each of you to do. Get a pad and pen, reflect back and write only the positives of where you are now. Please share them with us.
I got the following from the internet, so this is Dietriffic's words, but good ones.
You CAN Overcome the Guilt of Overeating! [Dietriffic]
In reality, most of us know what it's like to feel the pangs of
guilt after indulging a little too much!
And, although it seems natural to feel guilty, it certainly won't do
you any good.
The truth is, guilt often leads to **more** eating, because you
feel so bad about your lack of discipline.
So, how can you rid guilt from you life for good?
=================================
How to Overcome the Guilt of Overeating
=================================
It's very easy to get discouraged, and you may even feel like
giving up. But, that won't help you in the long run, will it?
If you want to get out of the DESTRUCTIVE GUILT CYCLE, you need to
simply THROUGH GUILT OUT THE WINDOW!
Here are 5 tips to help you:
#1 Don't feel guilty about wanting to eat
Food is necessary for your survival, and it was intended to be an
enjoyable experience, not a guilt ridden one.
Most of us live in an area where food is abundant, convenient and
cheap.
We are constantly reminded of food, in our homes, on the streets,
and in the media. So, it's really not surprising that food is on
our minds SO MUCH.
What you need to realise is that while it's completely possible for
you to overcome overeating, if you continue to add guilt to the
mix....
YOUR DIET MAY NOT SURVIVE THE EXTRA PRESSURE.
Instead learn to accept those times when you don't eat as you had
planned to. This will help you BREAK THE CYCLE of guilt.
#2 Expect lapses
Be assured this is not an excuse to eat unhealthy!
But, when you are prepared for a temporary lapse, rather than
saying to yourself, "I'm no good at dieting, so why bother?" you'll
be more likely to accept it, and just get back on track as soon as
possible.
#3 Be on the lookout for triggers
If you are prepared in advance, you'll know how to deal with lapses.
Common triggers include parties revolving around food, feeling
depressed, bored or frustrated, loneliness, having a bad day.
So, what is your plan of action for dealing with these triggers
when they come your way?
#4 Use self-encouragement
Rather than making statement such as, "I'm useless at..." or "I'll
never be able to..." change your focus to something more
encouraging.
For example:
"I've done really well so far."
"Things are getting better."
"I'm becoming more disciplined."
"This is simply a minor setback, which I CAN OVERCOME."
#5 View lapses as bad decisions rather than failures
I know this is a bit of a play on words, but I firmly believe
**how** you view things has a massive impact on your progress.
You'll have more of a drive and desire to change when you think in
this way, rather than beating yourself up because you "failed" yet
again.
Use statements such as, "It would have been better if I had not
eaten a whole tub of ice cream..."
Then ask yourself, "How can I avoid this situation in the future?"
When you feel like you've failed it can either make you more
determined to succeed, OR it will erode away any resolve you had
left.
**WHAT WILL IT DO FOR YOU?**
When your resolve to conquer guilt begins to slip again, remind
yourself of the value of your goals, that they really DO matter,
and are worth fighting for.
Are you REALLY going to let a stupid little failure push you
around????
I know YOU'RE MUCH TOUGHER than that! :-)
Remember, YOU MAY STUMBLE, BUT YOU WON'T FALL!
"Our bodies are our gardens---our wills are our gardeners." William Shakespeare
Now, for our weekly challenge:
Before or after your work-out see how many burpee's you can do. For the ones that don't know what I am talking about...here is how you do them:
1. Begin in a standing position.
2. Drop to a squat position with your hands on the ground. (Count 1)
3. Extend your feet back in one quick motion (hop back/jump back) to assume the plank position . (count 2)
4. Return to the squat position in one quick motion (hop/jump back). (count 3)
5. Jump straight into the air as high as possible. (count 4) Then repeat steps 1 through 5 and see how many you can do. and let us know too.
For eating.....most of us have a more difficult time getting our vegetables in for the day. Strive for 3 servings of vetegatables a day. Serving portions for cooked vegetables is 1/2 cup and for fresh vegetables are 1 cup. And let us know how you are doing.
Kinda long today, but I am not going to apologize because we needed it!
How many of you could still smile today after weighing? I hope everyone! Even if you gained! I'm right there with you as I also gained, 6oz. (1/2 pound), even though I was so careful. Apparently, I still ate a little more than I should have to have lost this week and I missed one day of doing my exercises.
I then, after weighing, reflected back on the last 3 months ( and further back) of my journey and told myself, "This time last year, I would have gained 3-5 pounds, made bad food choices, and wouldn't have been exercising. I now weigh 8 pounds less and quite a few inches smaller around, I exercise regularly, my choice of foods are so much better; I now plan what I am going to eat for a week and log it,(which has really made a difference); from researching on the web, I now have good healthy recipes; I drink more water; I feel better, happier, better self-esteem, and more confidence in myself, and last, but certainly not the least, I left my comfort zone, reached out for help and found a great support system, my many encouraging, rooting, mfp friends."
This is what I want each of you to do. Get a pad and pen, reflect back and write only the positives of where you are now. Please share them with us.
I got the following from the internet, so this is Dietriffic's words, but good ones.
You CAN Overcome the Guilt of Overeating! [Dietriffic]
In reality, most of us know what it's like to feel the pangs of
guilt after indulging a little too much!
And, although it seems natural to feel guilty, it certainly won't do
you any good.
The truth is, guilt often leads to **more** eating, because you
feel so bad about your lack of discipline.
So, how can you rid guilt from you life for good?
=================================
How to Overcome the Guilt of Overeating
=================================
It's very easy to get discouraged, and you may even feel like
giving up. But, that won't help you in the long run, will it?
If you want to get out of the DESTRUCTIVE GUILT CYCLE, you need to
simply THROUGH GUILT OUT THE WINDOW!
Here are 5 tips to help you:
#1 Don't feel guilty about wanting to eat
Food is necessary for your survival, and it was intended to be an
enjoyable experience, not a guilt ridden one.
Most of us live in an area where food is abundant, convenient and
cheap.
We are constantly reminded of food, in our homes, on the streets,
and in the media. So, it's really not surprising that food is on
our minds SO MUCH.
What you need to realise is that while it's completely possible for
you to overcome overeating, if you continue to add guilt to the
mix....
YOUR DIET MAY NOT SURVIVE THE EXTRA PRESSURE.
Instead learn to accept those times when you don't eat as you had
planned to. This will help you BREAK THE CYCLE of guilt.
#2 Expect lapses
Be assured this is not an excuse to eat unhealthy!
But, when you are prepared for a temporary lapse, rather than
saying to yourself, "I'm no good at dieting, so why bother?" you'll
be more likely to accept it, and just get back on track as soon as
possible.
#3 Be on the lookout for triggers
If you are prepared in advance, you'll know how to deal with lapses.
Common triggers include parties revolving around food, feeling
depressed, bored or frustrated, loneliness, having a bad day.
So, what is your plan of action for dealing with these triggers
when they come your way?
#4 Use self-encouragement
Rather than making statement such as, "I'm useless at..." or "I'll
never be able to..." change your focus to something more
encouraging.
For example:
"I've done really well so far."
"Things are getting better."
"I'm becoming more disciplined."
"This is simply a minor setback, which I CAN OVERCOME."
#5 View lapses as bad decisions rather than failures
I know this is a bit of a play on words, but I firmly believe
**how** you view things has a massive impact on your progress.
You'll have more of a drive and desire to change when you think in
this way, rather than beating yourself up because you "failed" yet
again.
Use statements such as, "It would have been better if I had not
eaten a whole tub of ice cream..."
Then ask yourself, "How can I avoid this situation in the future?"
When you feel like you've failed it can either make you more
determined to succeed, OR it will erode away any resolve you had
left.
**WHAT WILL IT DO FOR YOU?**
When your resolve to conquer guilt begins to slip again, remind
yourself of the value of your goals, that they really DO matter,
and are worth fighting for.
Are you REALLY going to let a stupid little failure push you
around????
I know YOU'RE MUCH TOUGHER than that! :-)
Remember, YOU MAY STUMBLE, BUT YOU WON'T FALL!
"Our bodies are our gardens---our wills are our gardeners." William Shakespeare
Now, for our weekly challenge:
Before or after your work-out see how many burpee's you can do. For the ones that don't know what I am talking about...here is how you do them:
1. Begin in a standing position.
2. Drop to a squat position with your hands on the ground. (Count 1)
3. Extend your feet back in one quick motion (hop back/jump back) to assume the plank position . (count 2)
4. Return to the squat position in one quick motion (hop/jump back). (count 3)
5. Jump straight into the air as high as possible. (count 4) Then repeat steps 1 through 5 and see how many you can do. and let us know too.
For eating.....most of us have a more difficult time getting our vegetables in for the day. Strive for 3 servings of vetegatables a day. Serving portions for cooked vegetables is 1/2 cup and for fresh vegetables are 1 cup. And let us know how you are doing.
Kinda long today, but I am not going to apologize because we needed it!
0
Replies
-
IceyRain shared this quote with me on my Feed this morning.
“To succeed you must first improve, to improve you must first practice, to practice you must first learn, to learn you must first fail.” ~Wesley Woo0 -
As I mentioned earlier, I looked with very different eyes on this christmas.
I logged days when I was badly over, but just took 1 day, that I did not log at all.
For me the main thing is/was, that I stay in the routine and came back to this side.
Yes, I gained a bit, but knowing it could have been so much more made me go easy about it as well as other factors that also play a part, other than "just" christmas!
What I also liked and what I told several people on my wall was something along: Enjoy the company and look beyond the eating stuff!
Because if you can enjoy the company you can have a good conversation and not stuff yourself because of anger, boredom or because everyone else is doing this!0 -
Love this post.0
-
I hate guilt! It sneaks in my mind/heart and makes it hard to be happy. I gained this week. In prior years I gained every week between Halloween and New Year's Day. The "holiday season" truly was a two month period of time for me. This year I treated my body and my mind with kindness. I made it to yoga class and my massage every week. I drove home from the office holiday party instead of drinking extra calories in the form of beer. I found excellent examples and gained strength from my MFP friends. I indulged on my anniversary and my birthday and pushed back at "guilt" whenever it reared its ugly head. I refuse to beat myself up over a couple of pounds on the scale that could not possibly be actual fat. I am a loving a worthwhile person no matter what that darn scale said this morning!!
Love this quote: “To succeed you must first improve, to improve you must first practice, to practice you must first learn, to learn you must first fail.” ~Wesley Woo
I am somewhere between the failing stage and the learning stage.0 -
Jbnl1991: We all seems to be in that kind of stage again and again! Happy to hear you too made it through the holidays in a better mind than the last years!0
-
Thank you for your posts. We need to congratulate ourselves for improving from last year's holidays! This is great!!
I know we will continue to stay on this path even though, we might slip ever now and then, but not for long. Keep learning, keep practicing don't let the failures get us down.
Thank you gals.0 -
I love all of these quotes and I'm tucking them away for motivation! I was hard on myself on Christmas Eve, but not too much (I figured I could have a slice of pecan pie on a holiday). Christmas day was another story. I'll spare you the details except to say that I hated myself because of how much and what I ate, and then I just kept binging until yesterday. It is SO true that feeling like a failure greatly affects your future successes; obviously I let my inner pity party rage and ended up being even worse off!
I will be using the tips above to stop looking at mistakes as failures; if we're still trying, we haven't really failed yet, have we? We can do this!0 -
merry_abandon right, as long as we do not give up and keep returning to the plan, it was only a bumper on the road!!!
Next time we will do better and there will always be a next time and then you see, you suceed!0 -
merry_abandon: I have only cetainity that you are or will soon get back to where you were. Glad to hear the post was of help to you! And thank you for your post.0
This discussion has been closed.