How have you all been able to 'get back on track?'

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Replies

  • kristen6022
    kristen6022 Posts: 1,923 Member
    It's not easy. I'm right where you are. This is my first day back after gaining 5lbs (in 4 months) in maintenance. This morning I officially weighed in at my "oh no" weight. I know what I have to do, but that doesn't make it any easier. I got into a false sense of security and now I have to face it and get back at it...

    Unfortunately you just have to get back at it and if you fall, you just have to pick yourself up and deal with it.
  • Natashaa1991
    Natashaa1991 Posts: 866 Member
    when i stopped with "all or nothing" way of thinking, that's when i started losing weight and building muscle. now i look better than ever.
  • xanem
    xanem Posts: 11
    First of all, you've got to quit the stinkin' thinkin'. You lost a great amount of weight and have had a slight step backward. You need to remember that 3 kg < 8. You've still got a net loss of 5 kg, which is awesome! You succeeded!

    It sounds to me like you lost sight of your goal. Why did you start eating well and exercising? What did you want to look like? What is your ultimate goal, and what small steps do you need to take to get there? Write down what you want to accomplish. Seriously! Write it down right now and then make sure you read those goals every day. They will help provide the motivation you need.

    Start again right this moment, don't wait until tomorrow. Start eating right with you next meal and start the momentum rolling again.

    You got this!
    I'm devastated. Disgusted. Heartbroken. With myself. I spent eight weeks of flawless eating. Realistic, healthy weight loss, losing 8 kg in total. I felt so fantastic and on top of the world during those eight weeks. But for the past month, I have put three kilos back on, eating horribly and not working out.

    I can't seem to get back on track. I have tried to completely repeat everything I did before that helped me succeed. I'm also just as - or even more motivated then before.

    Personally I find that starting is the issue here, that once I've been going for a week I would be able to get my good habits back, and get back into the zone. But every 'new day' where I plan to 'get back on track' I end up thinking to myself "Hey, look at all that long, pain in the *kitten* time you have left in front of you. So much pain. Just give up" or "You're already off the track, why don't you just start tomorrow. You have time!". Of course, these thoughts always pop up and dominate my mind when I'm in the bakery section of my supermarket ;). In these situations, I am hopeless. I have no discipline.

    I remember clearly, I began my successful 8 week weight loss journey last time by simply saying "NO" to temptations for a couple of days. I gradually gained self discipline quite quickly, and became stronger and stronger. But I just can't seem to say NO! What's the difference between back then and now!? Nothing.

    Tips? Advice? I know I can do it, I've done it before. I'm sick and tired of continuing to fail. I want to be that soldier again that conquered these negative thoughts. All I want is another eight weeks of solid work so I can lose my final 8 kilos, before I'm at my DREAM WEIGHT (omg). I want it to happen :'(

    This is great. I will write my goals down in my iPhone notes. Thank you.
  • kam502
    kam502 Posts: 27 Member
    Hi, I find myself in a similar pattern frequently. If stress, boredom, socializing or being over committed ( those are my big four) derail me it also takes me a few days to get back into things, Once I get myself going again, I'm going strong until another small derailments will lead to a "stopover." The one thing that is helping me is that with MFP I seem to be getting back on track sooner. People who care here can be great motivators. I tell my self when I have a "stopover" that at least the times in between are getting shorter. I think what I really need are better strategies for the things that get me off track, Keep up the good work. You can add me if you need support.
    ~Kris
  • almartini11
    almartini11 Posts: 35
    I have this written on a frayed note card, and I read it whenever I catch myself in doubt or feeling discouraged:

    "Breathe in the future, breathe out the past.

    No matter where you are or what you’re going through, always believe that there is a light at the end of the tunnel. Never expect, assume, or demand. Just do your best, control the elements you can control, and then let it be. Because once you have done what you can, if it is meant to be, it will happen, or it will show you the next step that needs to be taken.

    Life CAN be simple again.

    Just choose to focus on one thing at a time. You don’t have to do it all, and you don’t have to do it all right now. Breathe, be present, and do your best with what’s in front of you. What you put into life, life will eventually give you back many times over."

    You're stronger than you know <3
  • Rays_Wife
    Rays_Wife Posts: 1,173 Member
    Just make sure what you eat is within your calorie allowance - by denying yourself things you really really want, you are just bound to "fall off the tracks". But by judicious juggling of your intake, and ensuring you get some exercise, you can have some things you really want.

    This is not for the short term, this is for "life" in all that means, so learn to live within your calorie "budget", spend your calories how you want, increase the budget by exercising more. Easy peasy!!

    So true!! Every time I start denying myself my desires (within reason) I start to slide off the tracks, so to speak. Love this advice.

    OP - get back on track RIGHT NOW. Not tomorrow, or next week. NOW. Do something now to put yourself back on track. Commit to sticking to your calorie goal for the day. Get that workout in, even if it's a walk around the block, or a set of squats or pushups.
  • animatorswearbras
    animatorswearbras Posts: 1,001 Member

    I am all for a lifestyle change, this is what I'm doing... but for these next two months, let's just say I am 'speeding up' my lifestyle change just a bit, so that I can enjoy the rewards I have been dreaming for, for so long in Bali (January 9th 2013).

    Just be careful that you don't get upset and beat yourself up if you don't lose 1kg a week that's a really high bar you've set for yourself, half that is what most people lose on a good week unless you have alot more than 8kg to lose overall, take care and remember even if you don't hit that high target you'll still be doing well!!! However hope you do manage it and there's nothing wrong with an uber target!!! Well done for getting back on track!
  • xanem
    xanem Posts: 11
    My final question to all you awesome people is this.

    I'm in front of a packet of high calorie chocolates. They are not within my calorie goal or my health/fitness schedule. Plus, I have already had my 'healthy treat' today. What do I say to myself to persuade myself to walk away and forget about these chocolates. What would you do in this situation?

    This is the one major conflict that always brings me down.
  • hookandy
    hookandy Posts: 278 Member
    get back on track RIGHT NOW. Not tomorrow, or next week. NOW

    I had terrible issues with "start tomorrow, start Monday" Then I would have a bad day, have a cake/treat, then would think "I'll refocus tomorrow": Then it was a green light to be bad until tomorrow or Monday.

    Ok I have slowly managed to change, now if I drop the ball and give in to tempation, I log it and make sure that I fit the rest of the day to it. I refocus there and then. That was nice, but how can I make it fit.

    So yes I can have a doughnut, more often than not now I will decline, or have half a doughnut. Then I make sure the rest of my day fits it in.

    Don't restart tomorrow, start now. Stand up go for a walk. Nothing is forbidden, except excess.
  • kenazfehu
    kenazfehu Posts: 1,188 Member
    Throw them to the top of something high/hard to get to. I can't reach the top of my cabinets in the kitchen without getting a chair, then climbing from there to the countertops. Once something hits the back-top of the cabinets, I'm not likely to get it again.
  • Nikiki
    Nikiki Posts: 993
    My final question to all you awesome people is this.

    I'm in front of a packet of high calorie chocolates. They are not within my calorie goal or my health/fitness schedule. Plus, I have already had my 'healthy treat' today. What do I say to myself to persuade myself to walk away and forget about these chocolates. What would you do in this situation?

    This is the one major conflict that always brings me down.

    me? I check and see what I'd have to do to burn it off. will it be worth it? do I have time to fit in an extra hour or two of working out to burn it off? probably not so I'll stick it in my desk and save it for a truly desperate moment, like after a crazy customer walks into my bank branch and screams at me for 10 minutes for causing his account to go negative and freaks out when I can't find his account in my system before we all realize he's at the wrong bank. (this happened last week, he walked out without apology instead yelling "what kind of idiots are you that you couldn't tell right away that I'm not your customer" I was soooo very glad that I had a really delicious high quality chocolate bar in my desk!)

    Also I have become a bit of a treat snob. I have pretty solidly convinced myself that if its not high quality its just not worth it. Once in a blue moon I break down and eat a readily available cheap snack but about 99% of the time I can hold out for the small square of really good chocolate that I have at home instead.
  • WilliamsPeggy
    WilliamsPeggy Posts: 440 Member
    My final question to all you awesome people is this.

    I'm in front of a packet of high calorie chocolates. They are not within my calorie goal or my health/fitness schedule. Plus, I have already had my 'healthy treat' today. What do I say to myself to persuade myself to walk away and forget about these chocolates. What would you do in this situation?

    This is the one major conflict that always brings me down.

    Save it for tomorrow, then pre-log tomorrow's food diary and incorporate one or two of those chocolates. Planning ahead is key.
  • Rays_Wife
    Rays_Wife Posts: 1,173 Member
    My final question to all you awesome people is this.

    I'm in front of a packet of high calorie chocolates. They are not within my calorie goal or my health/fitness schedule. Plus, I have already had my 'healthy treat' today. What do I say to myself to persuade myself to walk away and forget about these chocolates. What would you do in this situation?

    This is the one major conflict that always brings me down.

    Save it for tomorrow, then pre-log tomorrow's food diary and incorporate one or two of those chocolates. Planning ahead is key.

    Another vote for this solution. Saved me many times, and when tomorrow comes you might surprise yourself and not even want those chocolates anymore ;)
  • PatriceMG
    PatriceMG Posts: 232 Member
    No matter the situation - I need to find a good frame of mind that will defeat any temptations. I want to be able to say NO, so I can get on track. But as posted previously, I like the idea of "taking it day by day", conquering each day.

    Just start with one meal, then two, then one day, then two, etc. Don't try to be perfect all at once. A little at a time makes it easier to chip away at more. I fell off for a bit and then re-started this way and it worked for me. Plus, drink lots of water. That really helped for me. It's not a diet, it's a lifestyle. There will be good times and bad. Just strive for more good times than bad. Good luck to you!
  • liesevanlingen
    liesevanlingen Posts: 508 Member
    QUOTE: My final question to all you awesome people is this.

    I'm in front of a packet of high calorie chocolates. They are not within my calorie goal or my health/fitness schedule. Plus, I have already had my 'healthy treat' today. What do I say to myself to persuade myself to walk away and forget about these chocolates. What would you do in this situation?

    This is the one major conflict that always brings me down." end quote

    Some other options:
    --Say to yourself "I don't want it right now. I can always have it later if I really want to, but I don't want it right now." Repeat this to yourself a few times and walk away. I love the feeling of empowerment this gives me. I'M in control, not the chocolate.
    ---Distraction techniques--brush your teeth, go for a run, call a friend, make a to-do list, etc.
    ---If you really feel desperately that you want it, you could get it and split it with one or more people--there's half (or more!) of the calories, gone!
  • deksgrl
    deksgrl Posts: 7,237 Member
    My final question to all you awesome people is this.

    I'm in front of a packet of high calorie chocolates. They are not within my calorie goal or my health/fitness schedule. Plus, I have already had my 'healthy treat' today. What do I say to myself to persuade myself to walk away and forget about these chocolates. What would you do in this situation?

    This is the one major conflict that always brings me down.

    I WANT TO LOOK SMOKIN HOT IN BALI. YOU CHOCOLATES DON'T HELP WITH THAT.

    After Bali, you will have to have a new mindset. But for now, if that works, do it.
  • eileenchristine
    eileenchristine Posts: 228 Member
    I have made a commitment to log honestly daily. That's it. Of course I am making much better choices because I know I have to log what I eat. Even on those days I want to give up and veer off the path a bit, its ok. I am not setting myself up to I can only eat this, not this. Not setting exercise goals.

    I only have to log my food and exercise. I only weigh in at my TOPs meeting 1x a week. And its working. I make better choices. I move more...... and I am losing a healthy amount of weight. Surprisingly easy!

    I know when I get down closer to my goal weight I am going to have to make better choices and work out more, but one day at a time. For now this is working. When I drop 40 or 50 lbs and the weight isn't moving like now, then I will decide what to do.

    I think for me setting up unrealistic goals would be setting myself up for failure. Today I will succeed. Will deal with tomorrow when it comes.

    Hope this helps.
    C

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