Need suggestions to conquer 2 huge hangups

MrsRLD
MrsRLD Posts: 25
edited September 2024 in Motivation and Support
Oh yes, I have issues. Two of my main self sabetours:

1. If I am not in a structured environment (work/class/event etc) I seem to do poorly. Like on the weekend I can usually only make it to Saturday night at the latest before things fall apart. Must I work 7 days a week?

2. What I like to call the All or Nothing Syndrome. That is if I make any misstep, I doom myself for failure and it takes me a a day or two to work my way out of it. I feel terrible emotionally and physically.

I cannot handle this for much longer, my body is not happy and I am not losing weight like everyone else (or sometimes not at all).

Ideas?

Shannon

Replies

  • sabrinafaith
    sabrinafaith Posts: 607 Member
    You need more protein in your diet. Try eating about 90 grams of protein a day. If you eat more protein and less carbs you will have less cravings and be more satiated throughout the day. Try to make sure you only have 450 workout calories or less left at the end of the day.

    Also, its a mentality thing. This isn't a diet. This is normal eating behavior and you are making healthy choices because you want to be healthy. If you slip up on a saturday night and eat some ice cream, its ok, don't feel guilty. No one can be perfect all the time. The next day, you get out of bed and start the day fresh and healthy from the get go. Eventually you will adjust and be able to stay on the wagon more consistently.
  • GuamMom
    GuamMom Posts: 55 Member
    Sounds like you are being very hard on yourself. You my be depressed. It is not just you that feels this way lots of people feel this way. Women and men all over the world. Weight loss is great, but if you are strssing your body its not going to happen. This may sound silly but maybe try daily affirmations. Things that make you feel nice, and when you start to feel bad, just say it to yourself. I do it just to keep my mind on track. I hope this helps....what do I know.... Good luck on your journey, and Take Care!

    I like this site for a list, if you are intirested.
    http://hypknowsis.com/Positive-Affirmations/AF6-List-of-Positive-Affirmations.php
  • luly727
    luly727 Posts: 202 Member
    Hi, I know the feelings you are having. I was the same. I dont know if this will work for you, but its the only thing that has kept me focused and on track for 5 months now.

    I emptied everything "bad" out of my fridge and cabinets. I took a good honest look at my body in the mirror Naked ( SCAREY SIGHT) I kept trying on clothes that made me look fat and awful, i got on the scale in March and was 187 !!! I had nothing nice to wear if i went out somewhere, i was tired etc etc etc.

    I have been on every diet in the book, and could be good for a few weeks MAX, then fall off wagon. I had to eat everything on my plate even if i was full..

    You have to set yr mind to think that this is NOT A DIET. the first 3 letters of that word should turn you off right there. Its a way of eating so that you can be healthy, look good, wear nice clothes etc whatever your goals are..

    You can't or probably won't live the rest of your life with no ice cream, so buy FF ice cream, find substitutes for some of yr favorite things. I have made some weird concoctions LOL but they actually taste good. Buy munchies that are good for you and put them in little snack sized baggies, carry them everywhere, carry a water bottle everywhere. Do it one day at a time.
    Are you gonna slip up?? YES! But then thats all it was, one slip up, you get back on track focusing on what you want the end result to be..

    Add friends that can motivate you , and kick you back in gear when you fall off wagon. It would be great if this site added like a chat section, where members can be online and if someone is in a 'food crisis' there would be someone online to talk to..

    I hope this helps, dont give up on yourself and what you want to do with your body :) it takes time and you can do it..

    Luly
  • ChristieisReady
    ChristieisReady Posts: 708 Member
    As far as structure goes: make a schedule for your weekend. You may or may not stick strictly to it, but it's there and that tends to be comforting.

    As far as all-or-nothing... I know the feeling well. But try to remember, it's not black and white or fat and thin. It's all shades of grey and a process. So even if you cave and eat something you shouldn't, try only eating half. It will feel like a victory because it is a victory. You need to focus on the War and not the Battles.

    To completely geek out: "Why do we fall?" "So we can learn to pick ourselves up again."
  • kath711
    kath711 Posts: 710 Member
    Sounds like some great advice on the all or nothing attitude, I agree. I want to add as far as the weekends go, a little treat may be something to look forward to, just leave some calories for it on that day. Also, you may want to hold yourself more accountable on Saturday specifically by joining the "Skinny Saturday" challenges here on MFP. That way, you will have to check in with them on Saturdays and can make that part of your weekend schedule.
  • SouthernBell86
    SouthernBell86 Posts: 275 Member
    Hi!
    Well, you've come to the right place at MFP. I have been struggling with those issues for years, and they are the reasons I never was able to stick to a diet. Over the last year I have been having serious mental talks with myself about changing my attitude about food. Basically you have to decide that you want this new lifestyle, this weight loss, more than you want whatever is tempting you at the time. And it can't be general. You have to look at the milkshake, the french fries, whatever, and say "These aren't worth years of pain and embarrassment." You have to eat healthy food that you may or may not like at first and think "This temporary denial of pleasure is worth it in order to be there for the people I love, in order to have the life I want."


    Second of all, I suggest you find what the right about of calorie restriction is for yourself. Try to eat healthy food as much as possible. Lots of Veggies, good proteins, good carbs. Try and walk at least a little everyday. Exercise helps remind you not to spoil your diet. So maybe do a big workout on Saturday and Sunday?

    The third thing I suggest is that you not restrict any food items. Everything is okay, but most of the time you will have to eat low calorie things so you can stay full, and give your body the nutrients you need. But if you've been craving chocolate all day? Have a small (100-200 calories) amount of hershey's dark chocolate. Need french fries? Make sure you leave calories for them in your day, or exercise more, and then eat a small serving of french fries and enjoy each one.

    Eat the things you love, but in moderation and not everyday.

    I have espoused that attitude, that I am allowed to eat anything. It makes me less anxious about food, and I am not as tempted to eat it. Knowing that its there if I really need it, I don't think about it all the time. I have begun to crave carrot sticks and applesauce instead of french fries and ice cream. It's really a matter of committing to be healthy, and committing to put people over food, every meal, and everyday. Eating pizza with friends isn't breaking your diet, as long as you budget the calories properly.

    Enjoy your workouts! Enjoy all the food you eat!
  • MrsRLD
    MrsRLD Posts: 25
    Thank you everyone for our suggestions. Working out on the weekends may be a good idea. Maybe a walk with my husband as an enjoyable activity. I am struggling with depression, so I will def check out the affirmation site.
This discussion has been closed.

Categories