Haven't Overeaten in 3 Days. How Do I Keep It Up?
meg7117
Posts: 42 Member
So I've had an awesome 3 days so far on mfp. It may not seem like much, but consistency is one of my biggest issues. Knowing myself I'm going to want to give in sometime soon by overeating or not exercising, but I can't do that! If you guys could give me any tips to motivate myself and stay on track that'd be great!
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Everyone is different but what works for me is small indgences. But having to earn them. Today, my kids came home from grandmas with cupcakes. So I went for a walk before and after dinner (on top.of my regular work outs) and shared one with my son. Craving subsided! For work outs its just don't burn yourself out. Eat properly and take 1 rest day a week. I hate rest day but if I don't do it my other work outs suffer and get discouraged and give up. Do something lite like yoga or a leaisuly walk on rest day if it really makes you crazy! Keep yourself accountable with friends and family if you can! You got this! Keep up tgd good work! We all mess up.sometimes and if you do, don't be too hard on yourself and give up. I cheated and over ate massivly two weeks ago and took a week to get back on track 100%. But I'm.back!0
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Take each day as it comes. Pre-logging your day will help.0
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Pre-logging rocks. I've been doing it almost every day. If I start feeling snacky, I can look at the clock and say, "Nope. I'm going to be inhaling a cheeseburger in a couple of hours," and that pretty much settles it.0
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Take an occasional cheat meal, not cheat days. I always makesure cheat meals fit within my calories too. Just because you have a cheat meal doesn't mean it has to be so bad that it takes days to recover. I guess all I'm saying is that if you take it too seriously you will find you may give up because it's not sustainable. Have fun with this. It will take time, but enjoy the small successes.0
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Stop making it optional. You brush your teeth every day. You bathe. You exercise and eat right. Period.
You wouldn't decide one day that you just don't feel like brushing your teeth, would you?
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My ears are burning.SnuggleSmacks wrote: »Stop making it optional. You brush your teeth every day. You bathe. You exercise and eat right. Period.
You wouldn't decide one day that you just don't feel like brushing your teeth, would you?
Peice of chewing gum=brushed teeth
Glen 20 armpits=showered
kidding.
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Well, actually . . .SnuggleSmacks wrote: »Stop making it optional. You brush your teeth every day. You bathe. You exercise and eat right. Period.
You wouldn't decide one day that you just don't feel like brushing your teeth, would you?
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BWahahahahaha!!!
I struggle with the exercise commitment myself, because I do make it optional. But I know that's the reason. It can be very difficult to feel serious about it when you have a partner who loves you just the way you are and doesn't care in the least if you can do pushups or if you gain 10 pounds.
But I also know that if I want to get serious, the first thing I need to do is stop giving myself the option to not workout. Stop having the debate. Stop waiting until I "feel like it."0 -
Like others mentioned make it all part of your normal routine.
For me Monday Tuesday after work about 1 hour at the gym cardio and strength
Wednesday Thursday kick boxxing from 7 to 830
Then one on the weekend normally Saturday. But flexible on this one. Not whether o do it or not but when. Saturday morning Friday night etc
I hear it takes 3 weeks to make a habit, force your self for that time and you might start doing it with out thinking.0 -
You might also make sure you're doing something you find enjoyable. I take a lot of pride in getting up in the weight section with the guys. I love the impressed looks they give me. And when I'm doing cardio, I take my phone and watch something on Netflix to keep my mind occupied. I can walk on a treadmill through an entire movie, and run some intervals during the exciting parts, if the movie is good.0
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SnuggleSmacks wrote: »I can walk on a treadmill through an entire movie, and run some intervals during the exciting parts, if the movie is good.
If I did that I would stop paying attention to walking for like half a sec and go flying off the end of the treadmill.
I nearly do that just listening to music
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Liftng4Lis wrote: »Take each day as it comes. Pre-logging your day will help as will some HCG drops
I like to pre-log myself but I really don't recommend taking HCG for any reason as it has been proven to have little/no effects.
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I'm in the same position, been doing this for several days now, feeling great, but also really worried i'll ruin it all by binging (it's not that I restrict heavily or deny myself anything, I just have a bit of a problem with binging). I'm finding that reminding myself that I'm in it for the long term, that I didn't gain it all in a month so I won't lose it in a month, is helping. Feeling proud of my losses, thinking about how great it will feel to reach my goals and celebrating the little achievements (like having four squares of dark chocolate for dessert rather than a huge bowl of Ben and Jerry's
).
Also, I've found learning to 'cook' is greatly helping, and enjoying the food I'm eating (none of this 'rabbit food stuff'). Even things like making my own Kale crisps, trying different veggies I've never experimented with before (I have just discovered the joy which is sweet potato mash....oh. My. God.) has really been helping me stay on track.
We got this
Also, I like to think of it as even if I only lose half a pound a week, that's still roughly 26lbs in a year! 0 -
SnuggleSmacks wrote: »I can walk on a treadmill through an entire movie, and run some intervals during the exciting parts, if the movie is good.
If I did that I would stop paying attention to walking for like half a sec and go flying off the end of the treadmill.
I nearly do that just listening to music
thats why i avoid treadmills LOLOLOLOL0 -
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For food, I make sure I'm eating satisfying, delicious food within my calories, which reduces any desire to overeat. I also remind myself I get plenty to eat at mealtimes (and work in a dessert) so if I want to eat at some other time something else is going on.
Exercise was the hardest thing for me and the most important, I think, as it's about building a habit. I started pretty small and just made sure that I exercised 3 times per week for 30 mins and walked as much as possible in my daily life (I live in a city, so that was a good amount). Then I started setting new goals, nothing too extreme, and just worked up. Eventually I started setting performance goals like train for a race, work up to riding my bike 30 miles to do a ride I want to do, etc. Now the exercise stuff is pretty second nature and when I am focusing on fitness/exercise I just naturally want to eat in a way that helps me out, not hinders me.0 -
https://www.facebook.com/groups/1578518649053218/#!/groups/1578518649053218/
I created the above group on Facebook so that stories, pictures and day to day lifes struggles can be shared and supported.
I love MFP but i struggle with the community due to the volume of posts and the lack of continuity.
Anyone wanting to join the FB group - its a secret group so noone sees unless they are in and there are no rules. Its all about being there for each other 0 -
So I've had an awesome 3 days so far on mfp. It may not seem like much, but consistency is one of my biggest issues. Knowing myself I'm going to want to give in sometime soon by overeating or not exercising, but I can't do that! If you guys could give me any tips to motivate myself and stay on track that'd be great!
Why would you expect failure? Don't set yourself up like that!
Are you over-restricting yourself to the point of deprivation? I see on your profile that you are a runner...are you eating adequately to fuel your workouts?
I think that one of the biggest triggers for those that "fall of the wagon" is that they get too aggressive out of the box, selecting maximum weight loss from the calculator (you don't have much to lose and aren't starting off too heavy, so you should be looking at .5-1 pound a week loss AT MOST) or deciding to adhere to tons of new dietary "rules." ("I won't eat carbs or white things or anything with chemicals, GMOs, or flavor!") Choose a moderate calorie deficit and allow yourself your favorite foods within that calorie allowance.
I went a bit "all healthy, all the time" for a month or so, and then turned to my husband and declared "I miss food." I loosened up on myself, started eating a bowl of premium gelato every night....and kept losing at the same rate! (but no more dreams about eating!)0 -
I'm good at going for a few days and then stopping. I signed up for a dietbet to keep my competitive spirit up. I enjoy treats occasionally because I can't do it daily because I will then keep eating.
I am currently trying to make sure I pre-log everything, and have my breakfast and lunch prepared and ready to go ahead of time. I'm also bribing myself with stuff if I meet my weight goals for a 2 week period.0 -
If you find that you are still hungry after you ate all the calories you budgeted for yourself, then I can think of 2 problems you might have.
1. Trying to cut too fast. It's easier to lower your calorie goal slowly. Try 100-200 calories per week.
2. Eating unsatisfying foods, such as food loaded with simple carbs that spike your insulin and digest quickly.
Am I in the ballpark here?0 -
Another thing that helps me is short-term goals. I like to pick a few goals each week and month and work on them, nothing too overwhelming, and as I'm going note what I'm struggling with and why. For example, if I have trouble staying within my calories because I let myself get too hungry and don't have food easily available so make a bag of microwave popcorn and eat it all, I don't see that as a failure but a learning experience--I learn to prepare and have food available.
Lots of things (like being able to whip up a healthy, appropriate calorie dinner from what you have on hand) get easier as you get more experienced with this.
I also try to see it as a challenge--craving particular tastes? What can I make that will satisfy those tastes and be within my plan? (And of course sometimes if I'm wanting something like pizza, pizza can be made to fit in the plan. Just--for me, anyway--not three times a week.)0 -
I'd just eat the cupcakes0
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You stay COMMITTED to it. Consistency will form into a habit and new habits take about 21 days to form.So I've had an awesome 3 days so far on mfp. It may not seem like much, but consistency is one of my biggest issues. Knowing myself I'm going to want to give in sometime soon by overeating or not exercising, but I can't do that! If you guys could give me any tips to motivate myself and stay on track that'd be great!
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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atypicalsmith wrote: »
You focus to much on my well being. It's a little weird.
That post looks lovely next to the picture of Leo, reclining and gazing superciliously at the camera. It's like he can talk.0 -
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HCG is not proven nor approved for weight loss.Liftng4Lis wrote:Take each day as it comes. Pre-logging your day will help as will some HCG drops
Complete bunk.
HCG means human chorionic gonadotropin... which is not something I'd like to eat or shoot myself with!
It's a hormone produced by the placenta (and some cancerous tumors).
Some guy in the 1950s claimed that HCG (with an ultra-low-calorie diet) made people lose fat & retain muscle.
He was thoroughly debunked, over & over... which of course has no effect on the seekers of woo.
On top of that, it's against the community guidelines to promote VLCD, including HCG.
http://community.myfitnesspal.com/en/discussion/comment/32117895#Comment_32117895adam2k10 wrote:Dear Posters,
I'm writing to let you know that our Community Guidelines ( http://www.myfitnesspal.com/welcome/guidelines ) prohibit the creation of any forum posts, groups, or posts in groups that encourage the use of Very Low Calorie diets (including, but not limited to, VLCDs that use the HCG protocol).
MyFitnessPal has always promoted a healthy, sustainable, and gradual path to weight loss. But HCG products are typically promoted in connection with a very low calorie diet, usually one that limits calories to 500 per day. Research has demonstrated that calorie intake at these levels can lead to increased risk of gallstones, hair loss, constipation, an irregular heartbeat, and many other dangerous side-effects.
Moreover, numerous medical studies have shown that the results of HCG-use in combination with a very low calorie diet are indistinguishable from the results of the low calorie diet alone. In light of this research, the FDA has required the labeling and advertising of HCG products to state:
“HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or “normal” distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.”
Our guidelines prohibit any use of Groups or the Public Forums to support the use of HCG.
Regards,
Adam, MyFitnessPal Moderator0
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