How to recover whole box of chocolates and chocolate pancakes!
juststartedrunningagain
Posts: 168 Member
Yep tom (sorry gentleman) and started on the green and black pralines then moved onto the kids pancakes- devoured the lot. Have been so hungry today and looked at the calendar and time of month no excuse but looking for motivation to get back on track- annoyed with myself but also slightly happy as I enjoyed the sugar rush!
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Replies
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just go back to a deficit tomorrow.3
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Log and move on - one day won’t ruin you9
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That sugar rush can lead to type 2 diabetes. Ultimately this disease gives no warning. You may have enjoyed the sugar rush but your body fights to process all the glucose flooding the system.
Studies show simple carbs like refined sugar are the number one factor in diabetes, fat consumption is #2. You don't even need to be overweight to suffer diabetes.
Log it as a mistake and move on. Try to remember carbs beget carbs...the more you consume the more you crave...that's why you feel so hungry.
Your carbs should come from fruits, vegetables, nuts, seeds and legumes/beans. Skip the bread, pasta, rice potatoes and fruit juice.34 -
That sugar rush can lead to type 2 diabetes. Ultimately this disease gives no warning. You may have enjoyed the sugar rush but your body fights to process all the glucose flooding the system.
Studies show simple carbs like refined sugar are the number one factor in diabetes, fat consumption is #2. You don't even need to be overweight to suffer diabetes.
Log it as a mistake and move on. Try to remember carbs beget carbs...the more you consume the more you crave...that's why you feel so hungry.
Your carbs should come from fruits, vegetables, nuts, seeds and legumes/beans. Skip the bread, pasta, rice potatoes and fruit juice.
The most common risk factors for T2 diabetes are: genetic predisposition, obesity, and sedentary lifestyle. Not carb intake.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4166864/
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Looking them up in the MFP database, one Green & Black dark chocolate praline has 53 calories. There are about 3500 calories in a pound of fat. From their site, a box of pralines contains 17 pieces. To gain *one pound* of fat, you would therefore need to eat 66 pralines above and beyond your maintenance calories - which is about four boxes. And that assumes all those calories are going to fat.
As others say, one day isn't going to "ruin" you - log it and move on. Or don't log it, but take it as a learning experience. It's not the end of the world, and as the previous post says, you're not going to develop diabetes from the "sugar rush".10 -
I'm less interested in what you ate, as to why. You know better. Why would you do that to yourself? One of the things I know for myself is that I need to have easy, healthy choices on hand to make it work. I need to drink water to keep from being hungry. I need to give those snacks an assignment--like for gifts, for guests, or for kids. I can't leave them out on the counter to taunt me. I can hide them in the freezer, so I'll need to thaw them a little before I can pound them down. I put 'em on the high shelf in the cupboard, so I need a step stool to get at them. That little bit of time gives me a chance to wake up. It reminds me of why I put them there in the first place.
Motivation to get back on track isn't on the calendar--except that you could get a jump on those New Year's resolution peeps who will be starting in a couple weeks. Motivation can come from making a plan now. Work up your profile, and see how many calories you should be eating for your weight, height, age, activity level, and goal. MFP tends to be more lenient than others. Do that, and figure out what will work for you. If you're especially hungry in the morning, plan your biggest meal then. If chocolate is a weakness, plan for chocolate as part of your diet.
Find something you love that doesn't involve food. It's that time of year where we celebrate with food, but if it's ALL about the food, then you need to put something else in your life. Walk in the neighborhood and look at the decorations. Volunteer at a food pantry. Offer to help someone decorate or wrap gifts. Shovel snow for neighbors if you live where it falls. Go window shopping and walk laps around the mall or shopping center. Invite a friend over to make something crafty.
Next time you want a sugar rush, eat a teaspoon or two of sugar or honey--it's 15-20 calories a tsp.10 -
juststartedrunningagain wrote: »Yep tom (sorry gentleman) and started on the green and black pralines then moved onto the kids pancakes- devoured the lot. Have been so hungry today and looked at the calendar and time of month no excuse but looking for motivation to get back on track- annoyed with myself but also slightly happy as I enjoyed the sugar rush!
I found that I would often over indulge when I was hormonal if I was trying to stick to a calorie deficit and my willpower gave out. So for two days, I allowed myself to eat up to my maintenance calories, and I saved 400-500 cals for whatever my hormones asked me to eat
Once the pressure and guilt was off the table, it was a lot easier to have the portion of ice cream or cookies or chips or whatever I planned for.
There is nothing wrong with having treats in the context of a healthy diet, so take some time to determine what treats you can exercise control over and plan for them. And if you still have a once-in-a-blue-moon off the rails day - shake it off, it happens. Just get back on plan tomorrow, and know you might not lose as much or anything at all this week. Since you're looking for the trend over time, and trying to figure out a sustainable way to eat for the rest of your life, one day or one week is no big deal
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To build on @kimny72's comment (listen to her, BTW. She's one smart cookie), I also eat at maintenance for the 2-3 days right before my period when I get ravenous. I also don't worry about my macros too much. If eating at maintenance calories those days keeps me from freaking out and binging on all the things, then it's going to set me up for long-term success. And long-term success is my goal, not temporary weight loss.3
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That sugar rush can lead to type 2 diabetes. Ultimately this disease gives no warning. You may have enjoyed the sugar rush but your body fights to process all the glucose flooding the system.
Studies show simple carbs like refined sugar are the number one factor in diabetes, fat consumption is #2. You don't even need to be overweight to suffer diabetes.
Log it as a mistake and move on. Try to remember carbs beget carbs...the more you consume the more you crave...that's why you feel so hungry.
Your carbs should come from fruits, vegetables, nuts, seeds and legumes/beans. Skip the bread, pasta, rice potatoes and fruit juice.
Which studies? Because that's not what the ADA says: http://www.diabetes.org/diabetes-basics/myths/?loc=db-slabnav
Is diabetes caused by eating sugar?
A diet high in calories from any source (including sugar) contributes to weight gain and weight gain increases your risk for type 2 diabetes. Type 1 diabetes is caused by genetics and unknown factors that trigger the onset of the disease. Type 2 diabetes is not caused by sugar, but by genetics and lifestyle factors.6 -
The most empowering thing for me has been that tracking my weight and food has helped with actually seeing the patterns emerge. Now I know when I'm likely to be more hungry and react accordingly (like @kimny72 and @quiksylver296 said) versus feeling blindsided by the hormonal hunger monster.4
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The most empowering thing for me has been that tracking my weight and food has helped with actually seeing the patterns emerge. Now I know when I'm likely to be more hungry and react accordingly (like @kimny72 and @quiksylver296 said) versus feeling blindsided by the hormonal hunger monster.
Right?!? My Clue app (menstrual cycle tracker) has helped a lot with this. Ovulation gets me sometimes, too. It's nice to think "WTF, why am I starving? TOM isn't due," open my Clue app, and lookee there, ovulation.3 -
Great replies thank you!
Yep I probably should find another hobby hormonal eating is a nightmare (as are the moods etc that come with it). I think a key mistake was I was suddenly hungry and ate everything slightly yum and I’m not very good at just one from a large packet. I don’t deprive myself by any means I actually have chocolate every day, but a portioned off piece and usually dark.
Vingogly that is reassuring although my dietary intake didn’t stop there - but actually a really good point, I’ve at worst gained one pound and can just get back on it. It’s so move to have the perspective and thank you for looking up the jacks for me too!
!TavistockToad wrote: »just go back to a deficit tomorrow.deannalfisher wrote: »Log and move on - one day won’t ruin you
Also really helps place it in perspective and such great support thank you. It’s so easy to feel down about it and think blow it who cares.... (obviously I do care).quiksylver296 wrote: »The most empowering thing for me has been that tracking my weight and food has helped with actually seeing the patterns emerge. Now I know when I'm likely to be more hungry and react accordingly (like @kimny72 and @quiksylver296 said) versus feeling blindsided by the hormonal hunger monster.
Right?!? My Clue app (menstrual cycle tracker) has helped a lot with this. Ovulation gets me sometimes, too. It's nice to think "WTF, why am I starving? TOM isn't due," open my Clue app, and lookee there, ovulation.
I do track my monthly joy, and that’s how I (sort of sighed relief) when saw one to two days away. It’s horrible makes me feel so different . I had loads of stuff in the house that I haven’t been bothered about over past few weeks as have been happily following plan still loving my food but making wiser choices. It was just I was in the same room as these wretched pralines and through I’ll have one then realised I was hungry/v hungry and ate everything as confesses earlier.
I have recently been feeling much better reducing the carbs to some extent - more adding more protein to my lunch and it has helped me to feel much fuller. Today I didn’t do that, had a long journey in the car and little sleep all didn’t help.
It’s annoying that every month I have to dread the weight gain. I think I would find 2000 kcal restricted when I feel as I have today. These cravings are definitely worsening at Tom as I’ve got older grrrr.1 -
The most empowering thing for me has been that tracking my weight and food has helped with actually seeing the patterns emerge. Now I know when I'm likely to be more hungry and react accordingly (like @kimny72 and @quiksylver296 said) versus feeling blindsided by the hormonal hunger monster.
Interesting my husband does this as his weights are recorded by the scales and he can look at a graph over the years.. it’s very clever not sure why I haven’t done this over the years0 -
It’s a little frustrating thinking of all my hard work to date and how long a minor deficit takes to make up for the additional intake.1
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I'm not big into excuses...you never really change when you excuse mistakes away as not really being your choice.
You can't justify every month binging as if you can't control it.. because you can. If you do it.. just accept it and move on and learn from it..but you won't learn and succeed if you think Mother Nature made you do it. She didn't.2 -
juststartedrunningagain wrote: »It’s a little frustrating thinking of all my hard work to date and how long a minor deficit takes to make up for the additional intake.
Have you measured exactly how much the additional intake is?
Looking at your weekly goal it's probably not even that much?0 -
I don’t input my kcal I aim for 1800 per day I try not to overeat generally. I agree with the excuses issue and understand frustrating to witness too however I’m fine the rest of the month so hormones are definitely majorly impacting or else why wouldn’t I feel that way the rest of the month too.
But some great support on here on how to manage it * I may actually aim slightly above my requirements before tom 2100 kcal - much better than overeating. Thanks again1 -
Also your BMR increases when you're on your period so I see eating at maintenance as justified for those few ridiculously hungry days.0
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If it helps, take a look at my data for the last 90 days:
About a half-dozen maintenance days and six days over maintenance, 4 of those being way over maintenance. Still lost weight. It was slower than normal (lost 3 pounds this past month and only 1 the month before). But heck, even with all those days (and it was probably more calories, because I was estimating a lot of it), I still lost.
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Elisa123--There's a difference between excuses and reasons. Knowing the reasons for our behaviors helps us change them. I don't like to let myself off the hook when I mess up, and excuses give me a bit of permission to do it again--and I can't have that. But if there was a reason for the mess up, I can still take responsibility, but be wary of it in the future. I've never been one of those who had to deal with wild hormones, but I know some who do. They're nothing to dismiss. I once spoke with a type 1 diabetic woman who had a total hysterectomy because her hormones made it nearly impossible to control her disease. I've got a niece who went on birth control pills in her teens, before she was ever sexually active, to help control her monthly raging mood swings.
All things considered, tomorrow is another day. Better to stay conscious and get back on track, than give up and give in to defeat.3 -
cariwaldick wrote: »Elisa123--There's a difference between excuses and reasons. Knowing the reasons for our behaviors helps us change them. I don't like to let myself off the hook when I mess up, and excuses give me a bit of permission to do it again--and I can't have that. But if there was a reason for the mess up, I can still take responsibility, but be wary of it in the future. I've never been one of those who had to deal with wild hormones, but I know some who do. They're nothing to dismiss. I once spoke with a type 1 diabetic woman who had a total hysterectomy because her hormones made it nearly impossible to control her disease. I've got a niece who went on birth control pills in her teens, before she was ever sexually active, to help control her monthly raging mood swings.
All things considered, tomorrow is another day. Better to stay conscious and get back on track, than give up and give in to defeat.
Such a. Supportive post thank you0 -
RelCanonical wrote: »If it helps, take a look at my data for the last 90 days:
About a half-dozen maintenance days and six days over maintenance, 4 of those being way over maintenance. Still lost weight. It was slower than normal (lost 3 pounds this past month and only 1 the month before). But heck, even with all those days (and it was probably more calories, because I was estimating a lot of it), I still lost.
That’s amazing thank you for sharing this I think my intake may have hit 4in one day but should balance out!0 -
I can stab a guess at your monthly time at that chart. Interesting also that you have continued losing but more recent premenstrual overeating days have been higher than previously.0
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juststartedrunningagain wrote: »I can stab a guess at your monthly time at that chart. Interesting also that you have continued losing but more recent premenstrual overeating days have been higher than previously.
Yeah! They were mostly events that I might have been better about, but my cycle does cause cravings, and the combination of the two is what puts me way over instead of a little over. Also, I'm only 5'1'' so 3k is a decent amount for me, haha.
October was just too much candy.
Early November was a trip to Minneapolis for a concert. It was hard to be on my regular schedule, so it messed with my eating a bit.
Late November was Thanksgiving, that was an intentional overeating day.
Early December was the work Christmas party. Also intentionally overate, although I probably would have done better had it been this week (a few days after my cycle starts) rather than when it did happen (a week before my cycle starts, which is when my cravings are the worst).
I've been on birth control before to help with symptoms of pmdd, which has improved quite a bit with weight loss and exercise.0 -
I totally agree and realize that some women have incredible cravings... it's just that you have to figure out how to tackle the problem and fix and not feel like a victim doomed to repeat it because it is excused away. It is a tough love kind of thing.. "No Excuses". I see it all the time on fitness threads. If not.. we all could excuse our way into staying overweight with good reason.
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elisa123gal wrote: »I totally agree and realize that some women have incredible cravings... it's just that you have to figure out how to tackle the problem and fix and not feel like a victim doomed to repeat it because it is excused away. It is a tough love kind of thing.. "No Excuses". I see it all the time on fitness threads. If not.. we all could excuse our way into staying overweight with good reason.
Very true!0
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