Falling Off the Wagon
mcorley6827
Posts: 5 Member
I was absolutely horrible this weekend. Does anyone have suggestions? I think I ate because I was bored...
3
Replies
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Don't give up, start fresh today : )3
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today is a new day. each moment and meal is a new opportunity to do well.
just shake off the weekend and move forward.5 -
Hi there, I don't do well on weekends either (and yes I get bored too and that triggers eating). I totally get it. I am now trying to have a really filling healthy late breakfast so that I am really satisfied (with good food) for most of the day and then won't get really hungry, tired and bored (cause that is when I am my weakest to eat heaps of carbs). I find I have more strength in the morning to eat well.0
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mcorley6827 wrote: »I was absolutely horrible this weekend. Does anyone have suggestions? I think I ate because I was bored...
I feel weird stating the obvious but if you truly ate because you were bored the suggestion would be to avoid getting that bored. Find a hobby or other activity to fill your time.
The worst thing you can do is focus on the food you have eaten. That is past. The best thing you can do is learn from any mistakes made and adapt going forward. Remember the only way to really fail is to absolutely stop. Mistakes happen.6 -
if it helps, most of have have our moments. i successfully lost 55 over the last 15 or so months and am transitioning to maintenance. so I’ve been at this awhile.
last night i had a binge. Not sure why other than i could. I ate THREE ice cream sandwhiches. Three. not kiddy sized. locally made yummy ones i’ll estimate at a min or 600 cals (i removed part of the waffly bit one one). boy were they yummy. But that is like 2000 cals
good 1500 over maintenance with the rest of my day.
but, nothing to be done. it’s done. I will take this week at a small deficit (maybe 200 cals below maintenance) and move on.
my lesson learned: i cannot pre-buy and stock these particular goodies
will buy one at a time from here on out.
ETA: if i at least were less hungry today that would be nice, but nope, today i have been hunnnggrrryy alll day!6 -
The good news is there is no wagon, so you can't fall off. Just resume your regular healthy path, and let what's past (thus unchangeable) go. Food isn't sin, and guilt doesn't burn any extra calories - plus it feels icky - so let it go, really.
The good news is that you've figured out the cause, so you can work on fixing that. One good choice would be an engaging revived or new hobby. Especially good in these circumstances is something that either requires clean hands (sketching, needlework, playing a musical instrument, etc), or creates dirty ones (painting, gardening, remodeling, carpentry, etc.).
We pretty much all go over goal sometimes. As long as it's rare, it's a drop in the ocean: The majority of our days determine the majority of our results.
Best wishes!8 -
I a huge comfort meal on Sunday night. Ate WAY over my calorie target for the day.
Guess what? Doesn't matter.
One bad meal didn't make me overweight, that took constant overeating and the odd 'healthy meal' didn't change that. Same applies here only the reverse. One good meal won't make me lose weight, that takes constant appropriate eating and one 'bad meal' won't change that.
Perspective3 -
That's good. I love setbacks because they're the best training wheels for maintenance. Every time I overeat due to loss of control I get mixed feelings of annoyed and excited. Annoyed because I overate, excited because it means I will overeat less often in similar situations in the future.
Weight management is for life if you want to keep the weight off. That's why every time you don't do it as perfectly as you'd hoped it's a life situation that will likely recur during maintenance and you're learning from it and honing your skills to handle it long term. Theorizing solutions is not as effective as actually trying them out when the situation occurs, that's why setbacks are important. They're not being "off the wagon", they're an essential part of the process.
Put together a strategy. What will you do next time you get bored and feel like eating? Plan a few strategies for that situation, and next time you get bored (and you will) try them out. If something works and makes it easier to handle, make a note of. If you end up overeating and nothing makes it easier to handle, then brainstorm a few more strategies to handle the situation and keep tweaking until you find something that makes handling it somewhat easier.
Keep in mind even with successful strategies you will overeat sometimes. That's normal because you're human. The good news is that if your new strategies help you overeat less often, occasional overeating will not have much (if any) impact on your weight management.5 -
delete please
I couldn't find the link (there was a great post about how one day of overeating made zero impact on long term progress...) 0 -
delete please I couldn't find the link (there was a great post about how one day of overeating made zero impact on long term progress...)
You looking for this?
https://community.myfitnesspal.com/en/discussion/10603949/big-overfeed-ruins-everything-nope/p1
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xdelete please I couldn't find the link (there was a great post about how one day of overeating made zero impact on long term progress...)
You looking for this?
https://community.myfitnesspal.com/en/discussion/10603949/big-overfeed-ruins-everything-nope/p1
thanks! overfeed is the word i forgot when searching 0 -
Get back up and keep on trucking! Feel free to add me. I tend to fall off from time to time, but always pick myself back up. I'm currently fighting back after a tumble from vacation!
You got this!!0 -
amusedmonkey wrote: »That's good. I love setbacks because they're the best training wheels for maintenance. Every time I overeat due to loss of control I get mixed feelings of annoyed and excited. Annoyed because I overate, excited because it means I will overeat less often in similar situations in the future.
Weight management is for life if you want to keep the weight off. That's why every time you don't do it as perfectly as you'd hoped it's a life situation that will likely recur during maintenance and you're learning from it and honing your skills to handle it long term. Theorizing solutions is not as effective as actually trying them out when the situation occurs, that's why setbacks are important. They're not being "off the wagon", they're an essential part of the process.
Put together a strategy. What will you do next time you get bored and feel like eating? Plan a few strategies for that situation, and next time you get bored (and you will) try them out. If something works and makes it easier to handle, make a note of. If you end up overeating and nothing makes it easier to handle, then brainstorm a few more strategies to handle the situation and keep tweaking until you find something that makes handling it somewhat easier.
Keep in mind even with successful strategies you will overeat sometimes. That's normal because you're human. The good news is that if your new strategies help you overeat less often, occasional overeating will not have much (if any) impact on your weight management.
This was fantastically said! Kudos!0 -
xdelete please I couldn't find the link (there was a great post about how one day of overeating made zero impact on long term progress...)
You looking for this?
https://community.myfitnesspal.com/en/discussion/10603949/big-overfeed-ruins-everything-nope/p1
thanks! overfeed is the word i forgot when searching
You don't have all of @AnnPT77's threads bookmarked?4 -
I feel like someone learning to ride a bike. I keep falling off. I start each day with good intentions and then throughout the day my mind starts dwelling on what events are coming ( and I rationalize skipping the plan) and when temptation comes, I cave.. Also at night, I seem to NEED snacks. :
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Since the weekend is your weakest, have you thought about doing calorie cycling.
This way most of your calories will be saved for the weekend, during the week where you are more in control, your calories will be a loss less.
I find this works for me, especially if I am going on a day trip2 -
I feel like someone learning to ride a bike. I keep falling off. I start each day with good intentions and then throughout the day my mind starts dwelling on what events are coming ( and I rationalize skipping the plan) and when temptation comes, I cave.. Also at night, I seem to NEED snacks. :
I have a snack before bed every night and still lost hte weight. I just pre-log and factor those calories into my entire days worth.2 -
I feel like someone learning to ride a bike. I keep falling off. I start each day with good intentions and then throughout the day my mind starts dwelling on what events are coming ( and I rationalize skipping the plan) and when temptation comes, I cave.. Also at night, I seem to NEED snacks. :
The first question is why are you avoiding the snacks? Do you believe that eating after a certain time will impact your weight loss? If so, that is false.
Are you avoiding the snacks because they are making you eat above your goal? If so, why do you need the snacks?
Are you unhappy with what you are eating during the day?
Are you feeling really hungry after dinner?
or
Is it a habit that you are having a hard time breaking or mitigating with lesser calorie options?
2 -
The first question is why are you avoiding the snacks? Do you believe that eating after a certain time will impact your weight loss? If so, that is false.
Are you avoiding the snacks because they are making you eat above your goal? If so, why do you need the snacks?
Are you unhappy with what you are eating during the day?
Are you feeling really hungry after dinner?
or
Is it a habit that you are having a hard time breaking or mitigating with lesser calorie options?
Regarding the snacks, I have an issue with portion and self control. I am usually okay with what I eat during the day, and no I am not hungry after dinner. Maybe I am bored; or it's mindless eating while watching TV.0 -
Brainstorm and make a list of things to do when you're bored other than eat.1
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I feel like someone learning to ride a bike. I keep falling off. I start each day with good intentions and then throughout the day my mind starts dwelling on what events are coming ( and I rationalize skipping the plan) and when temptation comes, I cave.. Also at night, I seem to NEED snacks. :
Just keep working on riding the (metaphorical) bike, you'll get it. Failing only really happens when you stop trying. If you keep sincerely trying, you improve.
When your mind starts dwelling on what's coming, can you gently redirect your brain to think about how womanfully you're going to handle the temptations and enjoy yourself while moderating indulgence? (Those little movies in our head are very, very powerful in influencing our future actions; it's useful to realize that we really are in control of them, even if that, too, is a skill to be practiced and learned. Vividly imagining the positive future, instead of the opportunity to return to old but negative habits, is a useful tool.).
Also, with respect to the snack needs: As others have said, figure out why you need them.
If it's habit, make a new and different habit (taking a casual walk, doing some stretching or yoga, reading a chapter in an exciting book, taking an aromatherapy bubble bath, meditating, listening to some enjoyable music, having a hot cup of a delicious herb tea . . . ). It's almost always easier to break an old habit by replacing it with a new one, rather than just exclusively trying to stop the old one.
If it's boredom, revive an old hobby you haven't had time for, or start a new one. Like I said earlier in the thread, particularly good are hobbies that require clean hands (sketching, adult coloring books, needlework, learning to play a musical instrument, . . . .) or that create dirty hands (painting, carpentry, remodeling projects, gardening . . . ).
If it's actual hunger or appetite, consider whether you could start by trying a slower rate of weight loss, so you don't feel as deprived. Or, consider whether you've cut out foods that seem "bad" (they're not ), but that are very important to your happiness, that you could eat in a smaller amount and still be satisfied. Or, experiment with varying your nutrition from what you're doing (getting relatively more protein, fiber, or fats, for example) to see if you feel more satiated. Or, experiment with the timing of your eating (how many meals/snacks, at what time of day, which are larger, with which nutrients) to see if that helps. Or simply reserve some calories so you can have snacks!
To me, weight loss was kind of like a fun science fair project for adults. It's about experimenting and learning things about how to make the process work for you - which is very individual. The point is to remodel how you eat and move to achieve your weight management goals, while being as full, satisfied and happy as possible along the way, and so that you learn the techniques that will help you maintain a healthy weight long term. (IMO, if you aren't willing to continue a particular aspect of your weight loss strategy permanently, then it's a good plan to figure out how to work that in an a sensible way by losing. IMO, the only difference between weight loss and the long-term plan ought to be that moderate, sensible calorie deficit.)
It can be done. I was obese for around 30 years. I've been at a healthy weight for 3 years now. I'm far from the only one, and others have maintained weight longer.xdelete please I couldn't find the link (there was a great post about how one day of overeating made zero impact on long term progress...)
You looking for this?
https://community.myfitnesspal.com/en/discussion/10603949/big-overfeed-ruins-everything-nope/p1
thanks! overfeed is the word i forgot when searching
You don't have all of @AnnPT77's threads bookmarked?
I'm not sure whether I should thank you, or eye-roll.
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The first question is why are you avoiding the snacks? Do you believe that eating after a certain time will impact your weight loss? If so, that is false.
Are you avoiding the snacks because they are making you eat above your goal? If so, why do you need the snacks?
Are you unhappy with what you are eating during the day?
Are you feeling really hungry after dinner?
or
Is it a habit that you are having a hard time breaking or mitigating with lesser calorie options?
Regarding the snacks, I have an issue with portion and self control. I am usually okay with what I eat during the day, and no I am not hungry after dinner. Maybe I am bored; or it's mindless eating while watching TV.
Are these snacks something you can replace with lower calorie options like vegetables or fruit. If you want something salty can you be satisfied with popcorn?
Other things to try:
Make a warm beverage for yourself. Sip on it slowly.
Break up your TV watching with another hobby or activity like going for a walk.
Get rid of anything you can't control yourself around.
Set an eating curfew for yourself. It may not be necessary for weight loss but it may be necessary to break a habit.
I characterize what you say as fighting with your inner child. When you eat things that interfere with your goals you are allowing the kid inside to win. When you don't you are making mature mindful decisions. The trick is to make it as easy as possible for the adult to win without the kid pitching a tantrum.
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Today is a new day - shake it off and put it out of your head. The most destructive thing you can do is continue to beat yourself up about it. Analyze why you fell off - and move on.1
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Weekends are the worse for me.. so much going on and no will power. I just keep trying and then get back at it on Monday. Good luck0
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This weekend, I didn't fall off of the wagon.. I jumped off of the wagon.
This wagon was going about 90 miles-per-hour at the time and then came to a screeching halt, dropped a gear and backed over me multiple times. This particular wagon cleverly disguised itself as a Taco Truck.
I hate that wagon.
..... but I reckon it's time to hop back on it. *shrug
Hang in there.3 -
I feel like someone learning to ride a bike. I keep falling off. I start each day with good intentions and then throughout the day my mind starts dwelling on what events are coming ( and I rationalize skipping the plan) and when temptation comes, I cave.. Also at night, I seem to NEED snacks. :
I'll continue with the bike riding analogy.
When you're learning to ride a bike you use training wheels to keep you from falling off. So put on your food consumption training wheels for a while.
I think one of the biggest mistakes is that people try to go from zero to hero with their eating habits overnight. It's like deciding one day to learn to ride a bike then getting upset that you can't join the local peloton the next day. It's just plain unreasonable to expect either of those things to happen you're a noob, a learner, so act like one and put your food training wheels on and keep it simple until you start getting a handle on this.
When you're learning to ride a bike all you concentrate on is what matters. Learning to stay upright and putting one pedal in front of the other. Approach learning to eat the same way, concentrate only on what matters, eating in a calorie deficit.
Then once you can ride (eat in a calorie deficit) comfortably, then you can start to worry about going faster (rate of weight loss), riding better (eating more nutritious food), riding harder (adding in exercise), etc.
But none of that is possible if you don't learn to ride first.
(I hope that makes sense LOL)2
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