How to get back on track after a bad week

Khovde07
Khovde07 Posts: 508 Member
edited November 2024 in Motivation and Support
I'm a Hazmat spill responder by trade and I spent all last week out on a site. 14 hours a day was dedicated to cleaning up the spill. Lunch breaks were non-existent unless you brought along granola bars or someone ran to the local fast food joint and brought back burgers. Granted, we were getting a lot of exercise and I actually managed to lose a pound. But I can tell that I've fallen back into bad habits. I'm feeling unmotivated to exercise and I don't want to cook healthy meals because of the effort. I could use some support and encouragement. Thanks!

Replies

  • never2bstopped
    never2bstopped Posts: 438 Member
    Thank you for your hard work cleaning up our world, now it's time to refocus and clean up your diet again. This is what you do. You look at a mess and find a way to bring it back to right. You got this.
  • tibby531
    tibby531 Posts: 717 Member
    plan ahead. I meal prep for the week on sundays for grab-and-go foods to eat throughout the days at work. they're already measured (and logged), so it's easy to fall into "better" habits. :)

    best of luck!
  • krdews
    krdews Posts: 124 Member
    khovde07 I think just saying it out loud and acknowledging you're slipping into old bad habits is a good thing. It often takes time before we realize it and even longer to accept it... you're already winning the battle just keep fighting and get focused. You got this!!
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    you get back on track by getting back on track. start logging your food again, going to exercise. all that stuff. there is no trick to doing that, no switch in your brain other than telling yourself "you got to do what you got to do."

    i work in a power plant, and i understand your situation. 90% of the time the work is relatively predictable and i can bring food and plan to exercise before or after work. but those rare days when you are busy and there is no lunch break and you work a 16 hour day instead of your typical 8 or whatever, you might fall into bad habits. but 90% of the time is GOOD ENOUGH as long as you go right back to good habits afterwards.
  • LeslieB042812
    LeslieB042812 Posts: 1,799 Member
    Just take it one minute at a time (sometimes a whole day feels daunting). For example, instead of thinking "I will measure & track my food today" think "I will measure & track what I'm eating now". Same with exercise, just commit to get up and start and make yourself do it. Allow yourself to think that you don't have to finish if you can't or if it feels overwhelming, but "in this moment" you'll do your activity (whether that's run just one more step or do just one more rep). For the healthy cooking, maybe don't make it a whole big meal. There are lots of healthy things that don't take more work than unhealthy things. For example, you can pick up a rotisserie chicken and veggies (or a bag of salad) at the local grocery deli just as easily at picking up a hamburger. Start there and then you can work up to more complex and time-consuming foods.

    I find this helps me get back into the better habits because it's much easier to make yourself do something for a moment and then the moments add up until they're habits again!

    Good luck! You definitely can do this!!!! :smile:
  • flabassmcgee
    flabassmcgee Posts: 659 Member
    Just do it.

    You are in charge of your intake. You are in charge of your weight loss. Nobody can do this for you. You have to motivate you.

    Hang in there. Everyone has a rough day or a rough week here and there. Just pull yourself up by your bootstraps and keep going. Nothing is a lost cause.
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