Feel hopeless

I feel your pain. I worked out twice today and had a small breakfast and lunch so I could eat what I wanted at dinner, and I still went over by more than 400.

I find that logging throughout the day seems to help me... Otherwise I forget things... i.e. if I don't log my salad around lunch time, I forget to log the dressing and the cranberries and the cheese, etc... I know that's hard because we don't always have time to log every meal, but I find that it does help if you log as soon as possible....

Other than that, don't beat yourself up!!! Everyone has an off day. The trick is not to give in, or think "hey, i'm already over, i might as well indulge in something else". Tomorrow is a new day. Up your water intake too... might help you not feel so hungry? good luck, you can do it

Samantha - I don't recommend doing that, you should eat 5-6 times a day; small meals are key and if you continue doing it that way, you may not get the results you want. I tried that for a month and it didn't work for me at all.

it wasn't until i started eating 5-6 times a day, small healthy meals, and worked out several times a week that the weight dropped. It helped my metabolism work the way i wanted it to work

Become a fan of Healthy Student Inc. on face book and you'll start seeing tips

Don't feel holpless Mel, you are NOT hopeless. You are doing a lot of good things and if you stay consistent, they will eventually pay off.
Don't allow any negative words to come out of your mouth....tell yourself out loud..."I can do this! I am on my way!" Being positive is a huge part of this battle we are in.
I am trying hard not to let this "change in lifestyle" stress me out. I have good days, I have bad days, the secret is getting back on track. You can do it. This sight is a great tool also. I just found it.
I am fortunate and blessed to have a terrific nutrition coach, she is showing me ways of not letting my mind and my words hold me back.
I can tell you that I eat mainly fruit in the morning, I eat two salads a day and watch my sugar.
sheri

Ok. First of all, you shouldn't feel hopeless because you can always change yourself...it just might not happen as quickly as you'd like.

What do you have your weight loss goal for per week? If you have it set for 2 lbs/week, (Good News!) you didn't go over your maintenance calories. In order to lose 1 lb per week, you have to create a 500 calorie deficit every day.

500 x 7 days = 3500 calories = 1 lb!

For 2 lbs a week, it's 1000 deficit; 1000 x 7 = 7000 calories = 2 lbs.

So, don't get down on yourself if you have one day where you go 800 over. That being said, if you are making good choices, it will be a lot more difficult to go over your calories by that much. It's surprising how much you can eat when you make good choices! Veggies are very filling and virtually calorie free.

Track your food throughout the day; if you're going out to eat, find something that will be a good decision calorie-wise BEFORE you get there and the menu tempts you into getting something else. Make small changes: remove bacon, croutons, cheese (or cut the cheese in 1/2), get dressing on the side, go for grilled, broiled or steamed over sauteed or fried. Watch your sodium! That adds up QUICK!!

And last, but MOST important: You CAN do it. You WILL do it...if you choose to. It won't happen overnight, but if you give up because it's not happening quickly enough, it will never happen.

Just take it one day at a time. You can do it.

Here's what I do- I log my calories right after I eat, instead of all at once at the end of the day. That way I don't forget. Its a bit of a hassle, but its worth it because I always know how much I am taking in. And don't worry! Tomorrow is a new day! We all have days like that!

It really helps me if I plan meals in advance too. I leave a couple hundred calories for snacks that I don't plan but besides that I try to plan and it really helps.

I also try to log in food after the meal if I am near the computer... that gives me an idea of what I have to work with over the rest of the day.

I try and log as I go so that I know where I stand throughout the day...If I know that I am having a pork chop and grilled veg. for dinner then I can log it in the morning and plan accordingly for breakfast, lunch, and snacks. Not planning usually takes me over my limit too! Boo to that!
Look through everyone's ideas and maybe you will find a couple of ideas that will work for you! Keep your spirits up!!

Mel! Don't give up hope.

Try to look at each meal and see where the calories are coming from. For example, a sandwich at lunch time - take the same filling (meats, etc.) , but only use one piece of whole grain bread, not two (that saves about 100 calories, but you still get all of the fillings). Also, if you cut back on condiments or things that sneak calories into your diet, be sure to use more flavorful ingredients, like a slice of pepper-jack cheese, or a sprinkle of granulated garlic... anything to add flavor.

And drinking lots of water (I like to flavor mine with Propel or some other addative) will help keep you full and focused.

I've been reading Dr. Oz's book lately, which has been inspiring -- 'You on a diet'. It really gives good tips on things that will help keep you feeling full that are also good for you.

Just stick with it! Best of luck. Jenni

Wow! i really couldnt have asked for a better support group. just when Im feeling down, you all, people i dont even know, come out and support me, I am so greatful for all of your tips, and i will be really trying hard this week to plan all of my meals and to maintain my exercise. it also happens that after i posted this, i kicked myself in the *kitten* and went to the gym, and burned approximately 578 calories doing cardio, (according to the machine), so i feel a little bit better about my day. I will definitely just forget about today, but also remember to keep track and to stick with what i had planned to eat during the day. it seems that at work i end up munching on other things that were not planned and thats where my calories add up! but anyhow, i have to get to bed, but thank you all for the great advice and support!

You are all so inspiring!

Mel

You go girl! That's the best way to combat those negative feelings. I've become a workout junkie. I feel so POWERFUL after a hard workout. So much better than sitting on the couch staring at the cupboards filled with things I shouldn't be eating! One more thought is to get a heart rate monitor. Mine cost about $100 at a sporting goods store. Not cheap, but it's so worth it. Then you don't have to depend on the machines to tell you your calories. I also find that group exercise classes keep me moving more than I would on my own. Try kickboxing, Zumba, a spin class, or step aerobics...anything that sounds interesting. And don't be intimidated to go. There are always new people and still others who don't really know what they're doing!

I'm in the 20 in 20 group on the Motivation and Support board. Feel free to join! We're on week 4 now and we are all shooting to lose at least 20 lbs in 20 weeks.

Keep up the good work!