Help! I went to dinner and had a California grilled chicken sandwich!
rikkejanell2014
Posts: 312 Member
so I had a California grilled chicken sandwich from Duffy's with a side of sweet potato fries I didn't eat all the fries. I ate about 50% of the fries. I'm just nervous that all my hard work today working out is going to hurt me. I get upset if I eat anything that I feel is not good. I read it waa like 500 caloriesm im still under calories today. It had 2 slices of bacon, avocado, cheese, lett, tom. However i have eaten healthy for 99.95 percent of my weight loss journey. Ive been on it now 13 days. I get nervous that I'm going to stop my progress. The sandwich. I only ate about 30 %of the bread. I know i sound like a crazy person sorry. Goal is 55 more pounds by next November. Today i burned 600 calories. I ate healthy all day. Any advice for that crazy lady?
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Replies
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One meal will not destroy your journey. Track it accurately and keep moving forward. The key is to stay on the horse rather than worrying about each hiccup.10
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One meal? Don't fret move on. Especially since the meal doesn't sound like it was at most 650 calories.
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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Oh no...I get upset if I eat anything that I feel is not good.
That is also troubling and not a very healthy mindset...also, what's unhealthy about a grilled chicken sandwich...I'd think that's a pretty healthy option. Nothing wrong with a few fries either...it's not like they undo the broccoli or whatever you ate...
Maybe take a step back and try to look at a bit bigger picture...part of good health is also being mentally healthy and in a good place...9 -
Any advice for that crazy lady?
Yes. Stop stressing out about it. A treat or two every two weeks (since you said 13 days) isn't likely to hurt your progress. In fact, many people incorporate treats and the like into their regular diet, so that they're unlikely to overindulge from over-restriction.
I have no idea how many Calories are in a Duffy's meal, but as long as it's not thousands of Calories, I'd be willing to be that you're still in a deficit for the day. You may - if you weigh in tomorrow - see a slight uptick from excess sodium and/or carbs from the meal, but it won't be fat.4 -
The best thing you can do is just keep going, don't let it affect your tomorrow! The stress is more likely to affect you than that one meal :]1
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cwolfman13 wrote: »Oh no...I get upset if I eat anything that I feel is not good.
That is also troubling and not a very healthy mindset...also, what's unhealthy about a grilled chicken sandwich...I'd think that's a pretty healthy option. Nothing wrong with a few fries either...it's not like they undo the broccoli or whatever you ate...
Maybe take a step back and try to look at a bit bigger picture...part of good health is also being mentally healthy and in a good place...
It had cheese, bacon, avocado, lett, tomato. I guess im jusy scared because im really excited about losing weight.0 -
rikkejanell2014 wrote: »so I had a California grilled chicken sandwich from Duffy's with a side of sweet potato fries I didn't eat all the fries. I ate about 50% of the fries. I'm just nervous that all my hard work today working out is going to hurt me. I get upset if I eat anything that I feel is not good. However i have eaten healthy for 99.95 percent of my weight loss journey. Ive been on it now 13 days. I get nervous that I'm going to stop my progress. The sandwich. I only ate about 30 %of the bread. I know i sound like a crazy person sorry. Goal is 55 more pounds by next November. Today i burned 600 calories. I ate healthy all day. Any advice for that crazy lady?
That sounds like a very stressful way to live. At my worst, I broke into tears once when the restaurant my family was eating in was out of quinoa burgers (which I'd planned for and prelogged) and I had to make an unexpected switch. It was my therapist who pointed out that this wasn't particularly normal or healthy. I hadn't noticed. I thought it was what dieting was supposed to feel like. But it's not. There's no need to feel this much stress about food. It's the decisions we make every day to keep going that matter more than any one meal. Special meals happen. It's okay. Keep going. You haven't ruined anything unless you let it stop you.13 -
rikkejanell2014 wrote: »cwolfman13 wrote: »Oh no...I get upset if I eat anything that I feel is not good.
That is also troubling and not a very healthy mindset...also, what's unhealthy about a grilled chicken sandwich...I'd think that's a pretty healthy option. Nothing wrong with a few fries either...it's not like they undo the broccoli or whatever you ate...
Maybe take a step back and try to look at a bit bigger picture...part of good health is also being mentally healthy and in a good place...
It had cheese, bacon, avocado, lett, tomato. I guess im jusy scared because im really excited about losing weight.
Those all sound like good things to me
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diannethegeek wrote: »rikkejanell2014 wrote: »cwolfman13 wrote: »Oh no...I get upset if I eat anything that I feel is not good.
That is also troubling and not a very healthy mindset...also, what's unhealthy about a grilled chicken sandwich...I'd think that's a pretty healthy option. Nothing wrong with a few fries either...it's not like they undo the broccoli or whatever you ate...
Maybe take a step back and try to look at a bit bigger picture...part of good health is also being mentally healthy and in a good place...
It had cheese, bacon, avocado, lett, tomato. I guess im jusy scared because im really excited about losing weight.
Those all sound like good things to me
I just get scared. I tried go order healthy tonight. I had it with water.0 -
rikkejanell2014 wrote: »diannethegeek wrote: »rikkejanell2014 wrote: »cwolfman13 wrote: »Oh no...I get upset if I eat anything that I feel is not good.
That is also troubling and not a very healthy mindset...also, what's unhealthy about a grilled chicken sandwich...I'd think that's a pretty healthy option. Nothing wrong with a few fries either...it's not like they undo the broccoli or whatever you ate...
Maybe take a step back and try to look at a bit bigger picture...part of good health is also being mentally healthy and in a good place...
It had cheese, bacon, avocado, lett, tomato. I guess im jusy scared because im really excited about losing weight.
Those all sound like good things to me
I just get scared. I tried go order healthy tonight. I had it with water.
I'm0 -
I think it's important to log the meal. I completely agree that a splurge is ok and don't feel guilty, but you have to be conscious about what's going into your mouth. I find that it is easier to resist temptation when I know that I'll eventually have to see that calorie whack on my MFP log.1
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rikkejanell2014 wrote: »diannethegeek wrote: »rikkejanell2014 wrote: »cwolfman13 wrote: »Oh no...I get upset if I eat anything that I feel is not good.
That is also troubling and not a very healthy mindset...also, what's unhealthy about a grilled chicken sandwich...I'd think that's a pretty healthy option. Nothing wrong with a few fries either...it's not like they undo the broccoli or whatever you ate...
Maybe take a step back and try to look at a bit bigger picture...part of good health is also being mentally healthy and in a good place...
It had cheese, bacon, avocado, lett, tomato. I guess im jusy scared because im really excited about losing weight.
Those all sound like good things to me
I just get scared. I tried go order healthy tonight. I had it with water.
What exactly was unhealthy about *any* of those components? It had protein, carbs, and fat. The chicken was probably delicious, the avocado was definitely delicious, the veggies are good for you (even that little). You didn't even eat all of your food. (I totally would have.) You'll most likely still be under calories for the day and even if you're not, you balance it out a bit by eating slightly lower calorie for the rest of the week.
You'll also drive yourself bonkers if you try to stick to only eating "healthy" foods. If you have the calories, go eat an oreo or two.
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You are going to drive yourself absolutely bananas if you keep on like this. Frankly, it seems that you're already halfway there. You need to calm down and gain some perspective.12
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I look at food this way: there's good-for-the-waistline foods, then there's good-for-the-soul foods. You have to have both. As long as you keep track of what you're eating and keep a general net negative calorie intake, one meal is not going to derail your progress. Hell, when I was training and working a lot over summer, I had one cheat day that started with Mac and Cheese for breakfast, Pizza for lunch, and more pizza for dinner with some donuts in between. Not my proudest day, but even something like that didn't kill my overall goals5
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OP, my advice is that you need to take a deep breath and calm down. There is nothing unhealthy about a chicken sandwich, and even if it was unhealthy, it's just one meal.
Please do not allow yourself to get to a place where food freaks you out, or where you are really afraid of eating off plan or gaining a pound. That road leads to over-restricting your diet and then rebounding over and over again, and at worst to an eating disorder.
You do not have to eat "healthy" or cut out your favorite foods or be perfect to lose weight.
Log what you eat and drink, every day, as accurately as possible.
Hit your calorie goal, as often as possible.
Move more, whenever you can, however you want.
As you go, learn from your food log. What do the days you hit your goal and felt good have in common?
All you have to do is eat less calories than you burn, by hitting your calorie goal, to lose weight. You can eat whatever you want as long as the number of calories is right. Obviously you want to eat a nutritious diet for your health, and to make it easier to feel satisfied at a lower amount of calories.
Weight loss is a long-term project. You need to look at the long range, not one meal. Please read the sticky posts as well, they will really help!
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Deep breath.
Do you generally have anxiety? I do. I can relate to your anxiety over eating things that you aren't able to accurately weigh. Here's the thing: this is a journey. It's a long one. I'm 98 days in and 30 lbs down. Might not be the most impressive weight loss but I did it with a decent amount of restaurant dining. I still have a lot more to lose. I'm trying to enjoy eating just as much as I did before--and I still do!
Once you start to see more movement on the scale and you've had success even while eating out you'll start to feel more comfortable.
Some tips about dining out:
-Plan your meal before you order. Use the MFP database to try and get an idea of the calorie content. It won't be exact but it will give you a general sense of what you are consuming.
-If you know you want to "splurge" without guilt try to work in extra physical activity during the day. It really helps my mindset. It might help you too.
-Relax. Enjoy it. Have good conversation. Talk while you eat. Eat what you love (maybe just less or swap out some sides for lower calorie options if you so desire).
Good luck to you. I truly do believe you will feel more at ease once you have a few weeks of success where you are losing weight while still eating at restaurants.3 -
I think the bigger issue here is your panic over a misstep that will likely have no long term impact on your day. Food isn't the enemy and it's okay to eat something you enjoy like french fries. You didn't gain all that weight after one bad meal and your weight loss won't be stalled by one more either.
The journey is long and hard work, but don't let yourself lose sight of the big picture here- a happier, healthier you. And that means having a good relationship with food and not letting one potentially bad meal ruin your day.3 -
Better a California chicken sandwich than a half dozen Christmas cookies.2
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Agree.Cutaway_Collar wrote: »45 million chicken are killed everyday. Be kind to the hens. Save the hens. Eat goats.
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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rikkejanell2014 wrote: »so I had a California grilled chicken sandwich from Duffy's with a side of sweet potato fries I didn't eat all the fries. I ate about 50% of the fries. I'm just nervous that all my hard work today working out is going to hurt me. I get upset if I eat anything that I feel is not good. I read it waa like 500 caloriesm im still under calories today. It had 2 slices of bacon, avocado, cheese, lett, tom. However i have eaten healthy for 99.95 percent of my weight loss journey. Ive been on it now 13 days. I get nervous that I'm going to stop my progress. The sandwich. I only ate about 30 %of the bread. I know i sound like a crazy person sorry. Goal is 55 more pounds by next November. Today i burned 600 calories. I ate healthy all day. Any advice for that crazy lady?
If you are still under your calories you have done no harm, at least in terms of weight loss. Weight loss is all about calories. You can do so eating what ever you want as long as it fits in your calories.2 -
Skyblueyellow wrote: »Deep breath.
Do you generally have anxiety? I do. I can relate to your anxiety over eating things that you aren't able to accurately weigh. Here's the thing: this is a journey. It's a long one. I'm 98 days in and 30 lbs down. Might not be the most impressive weight loss but I did it with a decent amount of restaurant dining. I still have a lot more to lose. I'm trying to enjoy eating just as much as I did before--and I still do!
Once you start to see more movement on the scale and you've had success even while eating out you'll start to feel more comfortable.
Some tips about dining out:
-Plan your meal before you order. Use the MFP database to try and get an idea of the calorie content. It won't be exact but it will give you a general sense of what you are consuming.
-If you know you want to "splurge" without guilt try to work in extra physical activity during the day. It really helps my mindset. It might help you too.
-Relax. Enjoy it. Have good conversation. Talk while you eat. Eat what you love (maybe just less or swap out some sides for lower calorie options if you so desire).
Good luck to you. I truly do believe you will feel more at ease once you have a few weeks of success where you are losing weight while still eating at restaurants.
Wow thank you. I just want it so bad and don't want to fair again. This is the longest I've worked out and eaten healthy.0 -
rikkejanell2014 wrote: »Skyblueyellow wrote: »Deep breath.
Do you generally have anxiety? I do. I can relate to your anxiety over eating things that you aren't able to accurately weigh. Here's the thing: this is a journey. It's a long one. I'm 98 days in and 30 lbs down. Might not be the most impressive weight loss but I did it with a decent amount of restaurant dining. I still have a lot more to lose. I'm trying to enjoy eating just as much as I did before--and I still do!
Once you start to see more movement on the scale and you've had success even while eating out you'll start to feel more comfortable.
Some tips about dining out:
-Plan your meal before you order. Use the MFP database to try and get an idea of the calorie content. It won't be exact but it will give you a general sense of what you are consuming.
-If you know you want to "splurge" without guilt try to work in extra physical activity during the day. It really helps my mindset. It might help you too.
-Relax. Enjoy it. Have good conversation. Talk while you eat. Eat what you love (maybe just less or swap out some sides for lower calorie options if you so desire).
Good luck to you. I truly do believe you will feel more at ease once you have a few weeks of success where you are losing weight while still eating at restaurants.
Wow thank you. I just want it so bad and don't want to fair again. This is the longest I've worked out and eaten healthy.
Fail not fair0 -
It's just one meal and not that calorific of a meal. You need to relax and change your mentality about food. It's not healthy.0
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Judging from your other posts regarding cheat meals and eating out, it seems as if you psyched yourself way before you went to this restaurant. Just relax! Life is not that rough, and it is just food - nothing more, nothing less. Take it one step at a time. The first phase should just consist of logging your meals and exercise, and then you troubleshoot from there. Good luck.2
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You can do this OP. It's ok to feel anxious about things, but don't let that rule your eating. Take it all in stride. Each wonderful small decision adds up to big success. Remember that each small decision is just a teeny tiny fraction of your day, and and even smaller portion of your life. So even if you *think* you blew it, it's a teeny-tiny piece of a big journey. Don't let it set you back.1
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Take a deep breath. I would stop trying to quantify foods as "healthy" or "not healthy" and maybe that will alleviate some of your stress. Eat at a caloric deficit and you will lose weight. You could eat donuts for the whole day and still lose as long as you were at a deficit. I don't recommend it, but you can. 1
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Don't be scared! Any food can be eaten and you can still lose weight as long as you eat in moderation- which is sounds like you did! It was grilled, not deep fried, and you ate half the fries, not all. That's fine!!1
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You say "help!" -- what kind of help are you looking for?
Best common-sense advice I recall about food choice was in a diet book (although I normally hate diet books) called Fat Loss Happens on Mondays. It was basically "eat like an adult," by which he meant "try to generally consider things like nutrition in your food choices and eat a healthy balanced diet" and also "what you choose to eat for a particular meal or day isn't going to matter much, don't overreact to it or obsess about it." That works for me.
Understanding WHAT a nutritious diet is and how to construct one and that having some bread or whatever it is that you think was bad is not inconsistent with having a nutritious diet at all is probably also helpful.2 -
Take a deep breath. There was nothing inherently "unhealthy" about your meal. Weight loss is about a calorie deficit, not about what you actually eat, just the amount. That being said its generally good to make nutritious food choices to fuel your body. Theoretically though, you can eat "healthy" salads all week, and still go over the calorie deficit and gain weight. (though that would be a LOT of salad).
Look at your deficit as weekly, not daily. Poke around on MFP on a desktop and you'll find your stats on how much of a deficit you have for the week. MFP already programs in a calorie deficit for you. It takes a 3000 calorie deficit to lose 1 lb. So if you're set at a 1lb loss per week, and one day you go over your calorie goal by 500 calories, that means you're still at a 2500 calorie deficit. So big deal, you slowed your weight lost that week to .80 of a pound? It's still a loss. Many people simply do something else that week that burns an extra 500 calories. Take a couple of longish walks. You did that, you worked out.
Again "healthy" food has almost nothing to do with weight loss. Its all about the calories. We love Duffy's. I have to avoid Duffy's myself right now....not because the food is "unhealthy" or even extra calories. But because they have 2 for 1 drinks. LOL that's where the calories will get me!
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Heh, do they still play those? You may be dating yourself (and me)!1
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