Totally sabotaging myself everyday

It's been said enough, but it's worth saying again.

If breakfast is where you struggle the most, plan it out in advance. Have snack bars, single serve nut pouches, etc. At your desk.. at your home. in your car if necessary. It's Friday, Take the weekend to plan/strategize breakfast for next week. If you must.... Pre log it all.

If convenience is the battle then make it more convenient to eat what you've planned than to sabotage.

vivelajackie wrote: »

They do pizza and all kinds of stuff at work as appreciation for our hard work. But, I already have lunch made. I also make enough breakfast (oats that I mix with peanut butter and chocolate I cut into bars for ease) for my work week. I don't have to stress about being short on time because I set myself up for success with some easy meal prep the day before my work week.

Losing weight is about having enough respect for yourself that you want to make a change. That means approaching it with a clear head and not berating yourself when you slip. Life is full of free food in the break room and dinners out with friends. There are gonna be times when you can't weigh everything out. Log, enjoy, and look at the next day as an opportunity to go again.

Can't agree with this more! WELL SAID! I pack my lunch including 1-2 low calorie healthy snacks for my work day. By reminding myself only to eat what I brought, and checking my daily calorie count on MFP before making a decision about what to eat, I have been able to avoid the temptations (so far) that are also in my office on basically a daily basis, lol. I love my coworkers but honestly I remind myself that most of them are overweight and some are morbidly obese, and if I follow their lead and participate in their disordered eating, I will never achieve my fitness goals.

That said, as many others have pointed out, you really need to adjust your mindset. I eat several treat items a week, genuine junk food like beer, wine, pizza, ice cream, all the good stuff. The thing is that I plan for them and adjust my exercise and other caloric intake so they don't destroy the success I made otherwise. You have to ask yourself what you are willing to do LONG TERM to lose the weight and to keep it off. For me, I know I cannot forsake pizza and beer the rest of my life. But can I forsake it during the work week? Can I forsake having a 2nd or 3rd helping? Sure I can, as long as I remind myself of why I am doing it.

For me, getting my mind where it needs to be to lose and keep weight off long term has been the best weight loss strategy I have implemented. When you have motivation, determination, and consistency, you can do it. You will still have hard times, but at least for me, the hard times are getting fewer and fewer. Mind over matter. Mind over unhelpful office junk food!

The people I work with like to eat, and I mean really like to munch away. I've had to resist, Reese peanut butter cups, cake, homemade cinnamon rolls and biscuits all brought in on separate days this week. So I get it temptation was there all week and I've resisted every single one as I really want to just lose those last few pounds that have eluded me through temptations at work and at home that I have indulged in over the last 6 months or so. Start with telling yourself no just the once and it will be easier the next time, carry on. Right now I'm being strict with myself later I may see if I can fit something in but that is the key, check if you can fit it in your day first before you put it in your mouth. Easiest way to do that as others suggested is to pre-log your day.
Try again tomorrow you will get it eventually.

I had a donut with breakfast. Take a look at last Sat for me. It's not great but it's getting me there. Down 35lbs and still have a lot to go but I'm doing it. It's not all or nothing which was the hardest thing for me to get.

There are a few days in the past 18 months that ate a half dozen donuts, but I've still lost 75 pounds -- mostly because it was a few days.

On the other 500+ days, I planned,packed and logged all my meals the evening before.

A few specific suggestions for 1 minute breakfasts include overnight oats (I add riced cauliflower for bulk) or a Special K breakfast sandwich. I de-thaw them overnight in the freezer, 60 seconds in microwave. Add a protein shake to either and it's a good, filling meal.

tammyturcotte wrote: »

I think, yup today is the day, I am going to eat great. Then I end up with Dunkins for breakfast because I am running late, I cannot resist the chocolate cake because someone left where I work. I do it to myself and then I beat myself up over it. I so need to crack the heck down and just do it. I am starting to feel horrible, dizzy all the time. I just don't understand why I do the things I do. Anyway it was just a vent, sometimes it makes me feel better just to vent even if people are not right in front of me. Thank you.

If you want honesty, make sure that you're honest with yourself. The reality is is that you're NOT THAT COMMITTED to doing it. You have a habitual behavior that you need to change and unless you flat out commit to doing it, you'll keep failing. Here's something I give to clients to help them really figure out if their ready. If you're not WILLING to do almost all of these, you're not ready to lose weight.

*Note* this is for people who have difficulty trying commit to a plan.

1. Write it down and keep records (daily if possible)
Goal
Milestones
Daily schedule
Month to month schedule
Research to go to if you need help

2. Be specific in your planning
Know how you're going to achieve your goal
Set achievable way to do it
Implement plan consistently

3. Set measurable milestones
It may be weight loss per week (though it's not linear), it may be how much weight you can lift,
how far you want to run by then, what your clothing size is, etc. Don't get overzealous though.

4. Schedule how your day goes
If exercise is going to be part of it, MAKE A SPECIFIC TIME for it. Same with sleep, work, and
time with family or hobbies.

5. Put timelines on everything.
Don't lollygag on something like watching TV too long. It's easy to get lazy if one spends too much
time on not doing something conducive towards their goal.

6. Celebrate your successes
Small ones matter and help create confidence on other harder goals.

7. Know that there will be obstacles and deterrences and have a back up plan
Things aren't always in your control, so have options available in case this does happen. My kid
hasn't stayed home sick for a long time (almost 5 years now), but I do have a plan set aside if she
does. Same with party invitationals and eating out.

8. Don't stop till you make it!
If you follow your plan consistently, you should reach your goal. Even if you don't meet it at the
proposed timeline, DON'T STOP till you do!

Hope this helps.

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