How to deal with diet slip ups?

BackToTheBeach2017 · January 2017

Hi Guys,

First off, I'm so thankful for all of the threads here and support amongst everyone. Just reading people's stories has been so helpful and encouraging.

I have a question about days where you kind of fall off your diet. I've been great about tracking and eating well for the past 6 days (which is embarrassingly short, I know), but today I was STARVING. I hadn't felt really hungry at the end of the last few days, but today after dinner all I could think was, "I definitely need more food!" I had a snack and small dessert, so I didn't eat an extra 2,000 calories, but just a little discouraged.

I don't want to restrict myself too much, or to the point where taking better care of myself is not feasible long term, but how do you deal with those days where you aren't so good at all of this?

Any help would be appreciated!

Thanks

avatiach · January 2017

When you say you have been great about tracking--how much have you been eating? Maybe you are not eating enough.

AmandaDanceMore · January 2017

First off, I strive not to deprive myself of anything I like. MFP is helping me be more mindful of how MUCH of something I consume, which is enabling me to have some of everything, basically. This helps the mental side a lot, for me, because I'm not craving anything (or if I have a craving, I eat it, instead of resist and then binge).

As to going over, try not to beat myself up. I was STARVING the other day, and ate more than I have been typically eating. But I remind myself that every day will be different and one day, here or there, of eating a bit more isn't going to undo the progress. In fact, the next day, I end up having to get a bit creative and get some more calories in to finish out the day. I was way under, and just hadn't been nearly as hungry.

Don't feel guilty about it. I think having guilt over food and eating is one of the worst things people can do to themselves. It's just one day.

Machka9 · January 2017

Pre-log.

That's one of the great things about the logging feature here. You can input choices and make decisions about them before you ever put them in your mouth.

It's 5 pm here and I've already logged my evening snacks.

Also exercise ... exercising gives you some extra calories to work with.

Cath915 · January 2017

Don't beat yourself up about it. Everything is about BALANCE. 1 crappy meal doesn't mean a crappy day. But if it is like that then just brush it of and reine it in the next day. Try find some healthy snacks so after your dinner they are koto to bad to snack on.

Just remember BALANCE is your best friend

BackToTheBeach2017 · January 2017

Thank you all so much! Right now my calorie goal is 1400, which was what MFP suggested after putting in all my info. I'm only lightly active, but honestly I would probably consider myself more sedentary. I run after a toddler and go on walks, but I'm still working on getting my act together to really work out.

Pre-logging is such a good idea and I had definitely not thought to use the tool that way. I'm mostly using MFP to lose a couple extra lbs, but also really understand what I'm eating. My diet before was basically all things I could make in five seconds (fast food, coffee, microweable frozen stuff, handfuls of crackers on the go), so this is definitely helping me be more mindful of what I'm actually putting into my body.

I think one of the hardest things right now is that I've previously been eating for convenience, so seeing actual calories in things and trying to make healthier choices means I'm probably not eating the best mix of foods right now. When your natural instinct is just to grab a burrito on the way home, it doesn't feel as satisfying yet to make a healthier but similar snack.

Any way, thank you all! Im gonna try some of these tips for sure.

Whitezombiegirl · January 2017

Its natural to feel hungrier one day, just as its okay to feel no appetite another day. If you have to eat more because of this - thats okay! Try going by weekly calories rather than daily.

trigden1991 · January 2017

If it's a one off; log it and move on. If it is a recurring thing then I would try and find the root cause of going off plan.

CanvasCreator · January 2017

1. Water! Our brains send confusing signals sometimes and if your belly is full of water it only has so much room for food. We feel hungry when we are even slightly dehydrated. 2. Protein. Its slow burning, gives energy, takes longer to digest, regulates sugar levels so you don't crash (like you do with carbs that burn up fast). 3. Watch for trigger foods. Usually it's sweets or carbs. They send you on a sugar rollercoaster and cause you to feel hungry again and again. Sometimes it can mess with you for days. Add me if youd like support

CaladriaNapea · January 2017

I found this blog post by an MFPer really helpful for myself:

http://www.myfitnesspal.com/blog/ShannonMpls/view/eat-badly-yesterday-skip-a-workout-get-over-it-408173

Also, I found another blog post by the same MFPer about her story and advice super helpful both for learning how to get back on the horse and changing my mindset about weight and eatin in general:

http://www.myfitnesspal.com/blog/ShannonMpls/view/3-years-of-mfp-130-pounds-lost-what-i-ve-learned-669627

cwolfman13 · January 2017

BackToTheBeach2017 wrote: »

Hi Guys,

First off, I'm so thankful for all of the threads here and support amongst everyone. Just reading people's stories has been so helpful and encouraging.

I have a question about days where you kind of fall off your diet. I've been great about tracking and eating well for the past 6 days (which is embarrassingly short, I know), but today I was STARVING. I hadn't felt really hungry at the end of the last few days, but today after dinner all I could think was, "I definitely need more food!" I had a snack and small dessert, so I didn't eat an extra 2,000 calories, but just a little discouraged.

I don't want to restrict myself too much, or to the point where taking better care of myself is not feasible long term, but how do you deal with those days where you aren't so good at all of this?

Any help would be appreciated!

Thanks

You move on...you look at the bigger picture and realize that it's a pretty insignificant bump in the road. Nobody is 100% "on" all of the time...it's unrealistic to think you will be. You just move on.

bobbinseed · January 2017

Ok so I was just dealing with this a couple days ago. I will do great and even see the results of my effort and then all of the sudden BOOM chocolate happens. I get discouraged, feel guilty and wonder if I am going to fail at this yet again. Now I have decided not to dwell on these slips. It doesn't happen often and most days I have been doing good and I don't give myself a "cheat" day or I would totally blow this weight loss thing!! I make sure I have lots of water throughout the day and keep plenty of fruit around. I also bought some weight watchers mini ice cream bars for times I absolutely think I will die without something sweet. They are only 45 calories and 7 grams of sugar which isn't terrible. Just remember tomorrow is a new day and tell yourself you will do better. I think staying positive is the key. When I failed before it was bc I would get discouraged and feel guilty and just kind of give up. NO MORE of that!! Good luck.

How to deal with diet slip ups?

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