i'm ashamed to my very core

chunkyjlo
chunkyjlo Posts: 6
edited October 2 in Health and Weight Loss
I went over on my calories 3 days in a row. topping out at around 3000 extra cals. HOW do I cope! how do I fix this???????
«1

Replies

  • brocantrs
    brocantrs Posts: 273 Member
    Self-control!
  • chunkyjlo
    chunkyjlo Posts: 6
    i get that, normally i have it. But lately, its been terrible.
  • sumastorm
    sumastorm Posts: 12
    You wake up to a brand new day - to do things right :))
  • chunkyjlo
    chunkyjlo Posts: 6
    how do i improve that.
  • nicbic123
    nicbic123 Posts: 75 Member
    just start again the next day...try again...and again and again...you WILL get back on track! x

    p.s. i do this quite often i'm afraid to say!

    nikki
  • SarahAlt
    SarahAlt Posts: 44
    Don't be ashamed. Don't beat yourself up. Every day is a new day to try again and do better. You can do it!
  • bachooka
    bachooka Posts: 719 Member
    Ride it out and try your best. It may not be what you want to eat, but that fact that you are holding yourself accountable means that you are miles away from where you were when you started. We all have bad days, weeks and we just need to keep going and kick the funk. :)
  • lexgem
    lexgem Posts: 163
    Just don't get stuck in a cycle of guilt. You messed up, try to identify "why" if you can to learn from your mistake and move on. Today is a new day :)
  • sumastorm
    sumastorm Posts: 12
    how do i improve that.

    Just one day at a time, acknowledge your guilt - and then put it behind you focusing on a new day.
  • Janie5605
    Janie5605 Posts: 182 Member
    Just do better. Yes you messed up those three days but that doesnt stop you from being able to control and maintain from here on out. I bet you never want to feel this way again...therefore you wont! Just accept your oopsy days and never let it happen again

    and when it happens again forgive yourself and move on. You can do this!
  • Misiaxcore
    Misiaxcore Posts: 659 Member
    Exercise and self-control.
  • lindalou0703
    lindalou0703 Posts: 226 Member
    I try to only keep low calorie snacks in the house. I quit buying any trigger foods for now. If I want something extra I make sure I exercise. Today is a new day :smile:
  • ColoradoRobin
    ColoradoRobin Posts: 510 Member
    Move past it. Log faithfully every bite you eat. Before eating anything think about how you feel right now after going way over on calories. Which feels better; the immediate gratification of the food you shouldn't eat, followed by guilt and self directed anger, or the longer term sense of pride and satisfaction of choosing healthy foods and losing excess fat? You need to remember how you will feel afterwards to counter that moment of weakness when temptation strikes. You can get past the temptation!
  • lstnlondry
    lstnlondry Posts: 1,794 Member
    You wake up to a brand new day - to do things right :))

    I agree! You forgive yourself, and just make it better. I say sit down, fill out your profile, inspirations, reasons why you want to lose weight, etc. Read it over and over again, go for a walk, clear your head and start from there. Imagine this, you woke up this morning, you are breathing and maybe the sun is shining. Either way, make the best of that!
  • ronda_gettinghealthy
    ronda_gettinghealthy Posts: 777 Member
    first off....NO SHAME!!!!!! Now sit down and figure out...where is the problem..... snacking, portion control, or lack of exercise....make appropriate changes....today is a new day...YOU CAN DO THIS.....we are all rooting for you to succeed..
  • kitkatkait
    kitkatkait Posts: 87 Member
    try to find a different frame of mind...or a strong reason to stay on target.
    One thing that worked for me was putting myself in "training." I went on a strict exercise regimen, and when I wanted to eat something I couldnt have I'd just tell myself, "no, I'm in training." It actually works super well. I guess that's how athletes do it.
  • mocklin
    mocklin Posts: 33 Member
    Try to plan your food the night before. That way you don't feel like you have wiggle room. Keep in mind that 3500 calories is a pound, so if you eat 3500 extra calories that is working towards gaining a pound and the same goes for keeping a 3500 calorie deficient. It's not always that cut in dry, but it helps me to think of it that way. I know if I eat that far over my calories that I'm really letting a pound come back. It's all a mental game. The worst thing you can do is let yourself feel defeated. You are not defeated! You had 3 bad days, now make sure you have 3 good ones:) Good luck!
  • Jemmuno
    Jemmuno Posts: 413 Member
    Try to keep healthy foods in the house and just walk by the unhealthy foods in the supermarket like they don't exist. I'm not sure if you go out to eat a lot, but I used to do that and I've cut that down to once a week. And that once a week I go to a place that is relatively healthy and really think of what I'm getting is it full of cheese and fat, or is it more fruits and veggies with some chicken and maybe a role. Also, its about moderation so when you are eating healthy don't fully cut out some of the unhealthy foods you love just eat them in moderation this should keep you from binging on a bag of Doritos or eating the whole pizza. When I do this I will take what I want to eat like two pieces of pizza put them on my plate then put the pizza away (out of site out of mind). Well these tips are what I do I hope they help.
  • chunkyjlo
    chunkyjlo Posts: 6
    the hard part is i am broke at college and we have to purchase an unlimited meal plan. I go to school in the south. nothing is "healthy". So my solution is i guess avoiding biscuits and sticking with eggs and lean meat sandwiches lol
  • suzi67
    suzi67 Posts: 162 Member
    Meal planning, even down to your snacks. Either write out on a calendar what you will be having, or make ahead and package. Or both. Plan for success, and it will come. Eventually you will get a good routine going. Guilt is not a positive tool, education is.
  • porffor
    porffor Posts: 1,210 Member
    Change in any way is a cycle.. we go through times when we plan change, when we act on it and when we mess up moving back a step.. You've moved back a step. Only YOU know whether you are ready to move on at the moment. If you are, then as PP's said move forward in a new day tomorrow and don't look back to what happened today.. or the day before.
    You CAN do this, you just have to want it more than the bad foods. :)
  • meli_medina
    meli_medina Posts: 594 Member
    When you feel shame, that is what keeps you from getting up, dusting yourself off, and continuing on. We all have slip ups, we all make mistakes, we all fall off sometime. But it's like falling off when riding a bicycle. Dust yourself off, get back in the saddle, and continue on your ride. You can still get to your destination if you don't sit and cry over your skinned knee.

    Identify what made you fall so that you will try not to make that mistake again if you ever come upon a similar situation, and move on. There really is no use in beating yourself up over it because that's usually what causes you to cycle like you have for the past few days.

    Remember that you're worth this journey! You can do it! :)
  • Latoyamary
    Latoyamary Posts: 140
    Instead of focusing on feeling guilt, ask yourself why did you go over... Were you actually hungry, were you upset, nervous, etc. Try to figure out if the eating was emotionally based because sometimes it is.

    Don't beat yourself up about it, it has happens to the major of us. Also, learn to forgive yourself. Just focus on one meal at a time, take baby steps.. Everyday is a new day, a new opportunity to make a small or big change. :flowerforyou:
  • rrrbecca11
    rrrbecca11 Posts: 477
    Self-control!

    The ONLY thing.
  • SarahRazaq
    SarahRazaq Posts: 14
    First of all, DONT BEAT YOURSELF UP. Second, WHY are you doing it is a another reason, Its not normal to consume thousands of extra calories a day.. WHAT IS TRIGGERING THIS BAD EATING? Are you a STRESS EATER, EMOTIONAL EATER, NERVOUS EATER, what is YOUR RELATIONSHIP with food? I'm not posting to make you feel bad, I am posting from experience. I, at one time, ate over 5,000 calories a day. I WAS 360 POUNDS. I KNOW HOW IT FEELS TO BE UNCONTROLLABLE WITH FOOD. I found out my triggers, found out the reason WHY I was so
    UNCONTROLLABLE and ADDICTED. Subsequently, I've lost 107 pounds..

    What can you do about? Simply, self control isnt the answer, obviously you may HAVE AN ADDICTION. Find out your TRIGGERS. Be honest with yourself. Only then will you be able to conquer the problem.

    If you need someone to talk to about anything, you are in the RIGHT PLACE. We are here to encourage, not critize. We are here to uplift, not degrade.

    Weight loss is a LIFE LONG JOURNEY. It will not be FIXED OVERNIGHT. There is more to loosing weight than physical calories in, calories out, its mental, emotional, and spiritual.
  • melvac
    melvac Posts: 333 Member
    Don't be ashamed, we all fall off at 1 time or another. What I am doing that is working for me I joined this 90 challenge to get Healthy and Free. I work on my personal growth learning and improving my How's and Why's of this challenge. I Balance my Nutrition, I take Zeal wellness formula twice daily, write down any and everything I eat with the MFP partner App, drink at least a gallon of water. Important thing is to plan ahead I eat 6 times a day keeping my calories between 1200 to 1500 per day, that's eating every 2 to 3 hours this keeps the hunger down and when I wanna cheat I eat a low snack, take 2 protein shakes daily this keeps my metabolism up, I am increasing my exercise just moving more than I do. All these together will manage my weight. I don't like to think of the word Diet it means, sabatoge to me I will be cheating before the day is out. So get on the challenge join us here we will support as we can.
  • chunkyjlo
    chunkyjlo Posts: 6
    also, not that this is much better, but my 3000 extra calories are the extra cals from the three days added up
  • LaMujerMasBonitaDelMundo
    LaMujerMasBonitaDelMundo Posts: 3,634 Member
    I went over on my calories 3 days in a row. topping out at around 3000 extra cals. HOW do I cope! how do I fix this???????

    Just make it up for it starting today & make sure you're not getting over this time. I also suggest zigzagging your calorie intake so you won't have to feel "deprived" of those delicious high calorie foods.
  • chuckyp
    chuckyp Posts: 693 Member
    Oh, 3000 calories extra for all 3 days? Not quite as bad. I routinely have days where I will eat nearly 1000 calories over. But I also have days where I'm a few hundred under. As long as you average close to your goal, you'll be on track.
    If all the school has is food that you consider unhealthy, just choose the lesser of the evils and try to limit yourself to smaller portions. Drink water or iced tea or at the very least diet sodas if you can't resist soda. I eliminated vast numbers of calories from my diet by just switching to drinking water most of the time.
  • WhiteRaven
    WhiteRaven Posts: 138 Member
    If you Bite it, Write it.

    keep a notebook: When you eat something write down the calories - Then, in addition to the calories and what you ate also write down why you ate it, what triggered the need for the food. What were you feeling.

    Doing this might provide the bigger picture and you can see what is triggering the need to eat all those calories and then correct it.

    Cheers
    WR
This discussion has been closed.

Categories