How do you get back on track?

misshalll · February 2014

So.... Yesterday I ate bad stuff for no reason. Not comfort eating, not starving. Just a complete lapse into the cycle of bingeing and feeling guilty which I've done for years.

I know 'today is a new day' and I have to stay on track but I'm struggling with the mental, emotional and physical effects of my perceived hunger. How does everyone else get back on track?!

Once I've got a good run of diet and exercise I find it cope able but as soon as I have a treat I'm a nightmare lol. Any advice?

Clare xxxxxx

QS82 · February 2014

Hi Clare

I used to suffer with this exact same thing, I think a lot of people do so you're not alone, although there's nothing nice at all about the feelings of guilt and that food 'come down' that follows.

Like you, I would be okay until I had a treat and then I felt as though I was jeopardizing it all, but the reality is that you are absolutely not ruining or jeopardizing anything whatsoever. Food is a powerful thing, it has the ability to make us feel good and bad in equal measure and I for one have struggled in the past to recognise exactly why I eat, it's not always easy to separate hunger from boredom, or emotion, etc.

I started eating properly back in December but something felt different to past attempts, where I would only ever lose a few lbs at a time and never keep it off, and the difference has been... eating treats! Making a decision this time to do it differently and include all of the things that I enjoy in food has led to me being able to make progress, but I HAD to stop the guilty stuff to do it.

Eating well and losing weight has to be a lifestyle choice if it is to be successful in the long-term. I know now that I was never going to beat my diet issues if I was always going to be kicking myself over having bad food, so I now allow a bit here and there but still count it into my cals, and it works. Some days i'm a bit over, some i'm a bit under, some days I fancy naughty stuff and when I do, having it satisfies the want for it, and i'll go days without even thinking about it.

Today, I had to go into town for some shopping, and I paid a visit to a bakery and ended up eating a good proportion of my calories for the day by early lunchtime! It was delicious, filling and I made sure I enjoyed it all, i'll now have my small dinner and my usual gym session and i'll still be on target.. no harm done. I've managed to lose over a stone this time at a healthy rate of about 1lb a week, and i've never felt more in control. :-)

I'm sure others will be give you far better advice and nothing i've said is new in the dieting world, but try not to beat yourself up and maybe see the bigger picture that you can enjoy nice food along with all the good healthy stuff and still lose weight, it's a lot more fun and easy that way. :flowerforyou:

Best of luck on your journey

QS (also another Clare!) xxx

bcovely · February 2014

I've been trying to get back on track since Christmas. I gained almost 9 pounds over the holidays - and no matter what, I can't seem to lose it. I think it has to do with how much snow we have too - it's so depressing. I know I'm just making an excuse but it is really hard to start again. Any suggestions would be great (awesome topic, thanks!!)

editorgrrl · February 2014

Eat "good" or "clean" or "healthy" (whatever those words mean to you) 80% of the time. Fit yummy, portion-controlled treats into your calorie goal. Deprivation leads to bingeing.

For example, after Valentine's Day I bought half-price Dove Promises dark chocolate hearts. 37 calories of nom.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

Pearsquared · February 2014

I understand how you feel - I've had days where I just went out of control with my eating for no real good reason. I've struggled with controlling my eating because it was a way to control my anxiety, and even if I wasn't having an outright attack, the nagging anxiety was enough to get my food on.

Here are some of the things I try to do to cope:

1. Stay busy. If you're not thinking about food, a lot of times you're not eating it. It doesn't even have to be all that productive - just do something that gets your mind off of food and keeps your hands busy.

2. Get out of the house - the harder it is to access food, the better off I am. I enjoy reading, so I'll often visit the library.

3. Plan out your whole day. Make your food intake like a menu, and don't forget to add a treat or two so you have something to look forward to.

4. And most importantly for me: Don't try to do good the next day - just try to do better. If you don't have a perfect day, it's not a failure. A lot of times, we fail because we think we're going to, but if you decrease the threshold for failure, you'll be inspired to do even better the next day. It's essentially lowering your standards, but believe me, losing weight works much better when you do 80% everyday than 100% (which is stressful) or 0% (which is also stressful).

mscrystallee · February 2014

Hi Clare

I used to suffer with this exact same thing, I think a lot of people do so you're not alone, although there's nothing nice at all about the feelings of guilt and that food 'come down' that follows.

Like you, I would be okay until I had a treat and then I felt as though I was jeopardizing it all, but the reality is that you are absolutely not ruining or jeopardizing anything whatsoever. Food is a powerful thing, it has the ability to make us feel good and bad in equal measure and I for one have struggled in the past to recognise exactly why I eat, it's not always easy to separate hunger from boredom, or emotion, etc.

I started eating properly back in December but something felt different to past attempts, where I would only ever lose a few lbs at a time and never keep it off, and the difference has been... eating treats! Making a decision this time to do it differently and include all of the things that I enjoy in food has led to me being able to make progress, but I HAD to stop the guilty stuff to do it.

Eating well and losing weight has to be a lifestyle choice if it is to be successful in the long-term. I know now that I was never going to beat my diet issues if I was always going to be kicking myself over having bad food, so I now allow a bit here and there but still count it into my cals, and it works. Some days i'm a bit over, some i'm a bit under, some days I fancy naughty stuff and when I do, having it satisfies the want for it, and i'll go days without even thinking about it.

Today, I had to go into town for some shopping, and I paid a visit to a bakery and ended up eating a good proportion of my calories for the day by early lunchtime! It was delicious, filling and I made sure I enjoyed it all, i'll now have my small dinner and my usual gym session and i'll still be on target.. no harm done. I've managed to lose over a stone this time at a healthy rate of about 1lb a week, and i've never felt more in control. :-)

I'm sure others will be give you far better advice and nothing i've said is new in the dieting world, but try not to beat yourself up and maybe see the bigger picture that you can enjoy nice food along with all the good healthy stuff and still lose weight, it's a lot more fun and easy that way. :flowerforyou:

Best of luck on your journey

QS (also another Clare!) xxx

This...this is extremely helpful to all

meigancai · February 2014

I gained ten pounds between December and January. I had reverted to many bad habits (late night eating is the number one bad one that included binging on all sorts of bad food). At this point, I have lost four of the pounds I gained. Here's my personal strategy (quite detailed, so sorry!):

1) Set a low, reasonable goal like 1/2 pound loss per week
2) Plan your meals in the morning and cap the day with a treat that is budgeted into your calories (for me it's a bowl of ice-cream)
3) Do some exercise every day, even if you just do a planks or walk for ten minutes
4) Learn a hobby that occupies your hands like knitting. I started doing this and bring it with me every where and in front of the TV especially. Good to do while watching the Winter Olympics!
5) Go to bed early with a good book. I am in bed no later than 9:30PM
6) Get up early and eat a bowl of oatmeal with blueberries and cinnamon
7) Only drink tea (no sugar) if you have to have something when you are 'fake' hungry. I try to make it a green tea blend if possible.

Good luck!

histomom · February 2014

I am in the same boat and struggling really bad and have gained about 20lbs since Thanksgiving. I know I am the only one that can stop this ride up hill. These are really helpful suggestions and I am going to try and stay on track.

Anonycatgirl · February 2014

Always remember that overeating isn't the best choice (at least if it's not something really tasty and worthwhile that's worth some extra gym time), but it's not a sin. It doesn't make you a bad person, so there's no need to feel guilty or agonize about it beyond taking a few minutes to figure out the best way to balance it out over the rest of the week.

Unless you're stealing that bag of cookies from the food bank donation bin or right out of the hands of an old lady or a baby, in which case, yeah, you're bad.

Ivey05131980 · February 2014

I have not been "right" since Thanksgiving....still struggling to get back to that weight. I know I can do it, but food is so freaking good and it makes me happy. Being fat makes me sad, so I need to think long term, not short term desire.

It's hard.

lambchoplewis1 · February 2014

Yes to all these posts!! I lost the weight, maintained for over a year and since the summer watched 12 lbs creep back on. My issue is a glass of wine leads to 2 or 3 and then the munchies. I have now lost 3 lbs by not drinking. I weigh myself every day, very controversial as I have to accept a 2-3 lb increase for no reason. Then I plan my food, put that and exercise into MFP and read these posts. I read these a few times a day to keep me motivated

Binging- I have not done this fora little while but every now and then I feel like another force is stuffing food into my mouth. The daily weighing helps stop this as I have to get on the scale in morning but, it still happens. When it does, I get back to it. I feel like crap for a few days but get out of it eventually.

U can do it.

How do you get back on track?

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