Day 6 - Protect your Program!
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Fattack
Posts: 666 Member
For most of us, it's pretty much a given that you will be tempted to stray whilst on your plan, simply because something looks too good to pass up, or even due to peer pressure. How many times have you heard, whilst dieting, "oh just one won't hurt!" - or something similar? It's a pet peeve of mine that when I refuse politely, somebody asks me again, because I find it hard to say no in many aspects of life - that aren't as tempting as a cake!!!
When offered something that you haven't factored into your day, try saying "not just yet" or something similar. Also, try identifying "empty" times, when you're more prone to eat out of boredom. These times, such as weekends / evenings, can be occupied by other activities. When tempted to eat something you haven't accounted for, remember:
"I must protect my program at all costs!"
TODAY:
1. Watch for chances to respond to food invitations by saying "Not just yet, I'm going to wait a little while" or something similar.
2. Identify at least 3 high-risk times or events such as family gathering or quiet weekends. Post here how you'll protect your diet program during each of these.
3. Do at least one thing that reinforces your determination to protect your program at all costs and post what it will be.
When offered something that you haven't factored into your day, try saying "not just yet" or something similar. Also, try identifying "empty" times, when you're more prone to eat out of boredom. These times, such as weekends / evenings, can be occupied by other activities. When tempted to eat something you haven't accounted for, remember:
"I must protect my program at all costs!"
TODAY:
1. Watch for chances to respond to food invitations by saying "Not just yet, I'm going to wait a little while" or something similar.
2. Identify at least 3 high-risk times or events such as family gathering or quiet weekends. Post here how you'll protect your diet program during each of these.
3. Do at least one thing that reinforces your determination to protect your program at all costs and post what it will be.
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Replies
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3 HIGH-RISK EVENTS / TIMES:
1. Family gatherings (including meals out). I'll protect my program by maybe having a light green salad beforehand so I'm not really hungry by the time I get there, which should help me choose something healthy rather than something that just looks super filling and delicious. I'm not a fan of the "don't eat anything all day so you can eat more whilst eating out" school of thought, because you often end up eating a really ridiculous amount. If able, I'll exercise that day for extra calories. I'll also try to eat to maintenance if it's a celebratory occasion.
2. Weekends with friends. My boyfriend and I are pretty much total nerds - as are most of our wonderful friends. When we socialise, it's usually a LAN party (computer gaming weekend), or movie/TV marathons - lots of boys, lots of junk food, and beer. I'll try to protect my program by eating a little less in that week, exercising beforehand if possible, and bringing my own healthier snacks.
3. Commuting. I'm terrible for getting peckish whilst travelling / waiting around. I start my new job in less than a month, and it's a fairly long commute (just over an hour and a half), which involves waiting around at train stations, both of which have lots of tempting food places. I will protect my program by bringing something healthy to snack on whilst waiting (for example, an apple), and if I don't have anything to snack on, I'll just sit and read on my iPad - Lord knows I have enough books on there to get through!
MY ONE THING:
Well, this weekend, we're going to a Marvel movie marathon at our friend's apartment. To help protect my program, I will take some healthy snacks with me - some watermelon, diced pineapple, etc.0 -
No. 1 doesn't often arise since both myself and my husband AND my mum are all on MFP! We don't go out much, preferring to stay in so it's not a situation I Often have to deal with.
No. 2. High risk times or events. Times are evenings which is why I always factor in nibbles while watching tv. They might be fruit or some rice cakes or (again) some chocolate. Lol!!
Events usually involve a meal. Next weekend we are going out for a drive to the coast with some other smart car owners and we'll be eating out, the weekend after we're going for an evening meal with friends. I always plan ahead by choosing what I'm going to have and sticking to it. I try and do more exercise to "pay" for the extra calories but most of all I enjoy it!! We eat out maybe 6 times a year, calorie counting can't be allowed to ruin your fun!
No. 3. This is tricky because I always try to plan ahead anyway. If we go for a day out I'll always pack up salad bowls and take water with us. At the moment we're not going anywhere much because of looking after the MIL.
I'll just say that I'm determined to carry on doing what I'm doing!!0 -
3 HIGH-RISK EVENTS / TIMES:
1. Socialising with friends. This nearly always revolves around food and drink. I love cooking for people, having friends over for dinner, sharing lovely bottles of wine - so do all my awesome friends, and I don't want that to change! To keep on the straight and narrow, all I can really do at times like these is be mindful of all my choices, cook healthy versions of favourite dishes when I'm the one hosting and try to stick to lower calorie drinks. Most importantly, I'll log whatever and ramp up my exercise on these days - adding in an extra class or run.
2. Conferences. I run these for a living and it's very easy to over eat at them. Everyone's stressed and comfort eating on the hoof. Snacks at registration, yummy attendee catering, boozy speaker dinners... The conferences themselves don't happen too often - around six times a year - but it's enough to send me off course. Tactics: be mindful of stress snacking, keep my protein intake high (i.e. make a shake in the morning) to stave off hunger pangs that lead to poor choices and always, always pack my trainers, so if nothing else, I can go for an early morning run!
3. Letting myself get too hungry. I know I can resist the naughty stuff if I keep my protein intake at a decent level - but if my blood sugar gets too low, I'm wide open to snack attacks! This usually takes the form of handfuls of dry cereal (but like, handfuls and handfuls and handfuls - all the while thinking "what are you doing, stop!" while my hand and mouth just go NOPE!) Solution: eat regularly, plan out my day in advance, keep my blood sugar stable and above all - don't keep cereal in the house!
MY ONE THING:
I'm seeing my friend Daisy tonight - we're going for dinner to organise a swimming holiday in France, and the plan is to head out for Italian food. I'm going to see if she wants to share a pizza and a green salad, as this will look less weird than me ordering a pizza and leaving half. If it comes to it, I'll do just that though. It feels kind weird and wrong to leave that much food on a plate but I need to remind myself that a whole pizza is simply not a "normal" portion!0 -
3 high-risk times or events
1. Family Gatherings - I will protect my program by taking things I know I have allowed for. If there are other things that will fit I will choose one to eat in moderation but not a blow out! Also burn a few extra calories to make sure my metabolism is in high gear.
2. Church "Potlucks" - Pretty much the same as the family thing but in this one I can also distract from the food by chatting with everyone instead of eating and of course play with all the babies!
3. I too am a travelling eater - something being in the car for a long trip just brings out a snack attack. I always pick nuts, fruit, carrot and celery sticks to nibble on. And if I am a passenger I will also read.
I will get to put the family gathering tool into play tomorrow - my husband's family is having a outing. I am taking turkey hot dogs, 80 calorie buns, and a rotel "pasta" salad using cauliflower instead of pasta. We will also have watermelon and canteloupe so I should be very full but if not I will allow a few extra calories for one bite of something special.0 -
This is a useful post for me right now because I am going over to my partner in Scotland on the 16th there's some movement involved again because of his work and a family wedding, after a few weeks at his then he's moving back home with me for good (closing the distance-yay!). I feel okay about being at home with him again, I have my routine here that I am adept at keeping to but I know that come next monday after travelling 7 hours I will be tired and not want to exercise, and travelling makes me feel sick so I shan't be eating for the duration, then when I do feel like eating it will be something refined and sugary.
I can do my exercise program at his, not too sure about during the wedding, not much space where we are staying and no gym for 3 days. I will try to eat to my maintainance calories and go for a long walk along the basin in the mornings instead of doing my routine. The few days away from his of the wedding and the two days of travel will be the danger days, but that's what 5 days out of 21 or so, but I know how easily derailed I am having to deviate from a plan
Any idea's ladies?0 -
#1 it's not so hard for me to say on to food offered because I'm allergic to some things ex gluten. But this also provides problems because there are times I have to take what I have available to me. I'm quite used to it now and am almost always prepared with some fruit or nuts to keep the worst hunger away.
#2 stress eating or if my bloodsugar swings. It's best for me to eat some protein filled snacks as I tend to get most hungry in the afternoons. Especially if I have skipped a meal or a snack. ANother high risk is if I bake something glutenfree...it is so rare for me to be able to eat baked goods or nice bread. I don't have any problem saying no to store bought gf but I've started freezing what I make right away in small portions.
#3 today I made proteinbars and really wanted to taste one but compromised and ate a half. I also did a good workout even through it was terrible weather and I had tons of housework...0 -
3 high risk times
1. computer game times....I do like playing computer games with my husband and son, and as such we do snack and are not as mindful of snacks and sodas.
2. In-laws house, snacks always out, there for hours drinking tea, and snacking, thankfully...the snacks out are usually healthy, but even at meal times, there is always rice with every meal and turning down food at a Persian house an be dicey at best
3. going out to dinner, this is done more often than I want because my husband and I enjoy going out together, and we are generally going to TGIFridays or Denny's neither of which are particularly known for healthy menus.
To combat this I am trying to do as was mentioned yesterday and try to say, later...if I am still wanting to eat in 30 minutes I will have a snack, and then try to have any snack nothing more than 1 handful, and/or make air popped popcorn which is only 25 calories a cup. At dinners out I immediately plan on only eating 1/2 or less, and dividing my food accordingly. At my in laws I have learned to fill my plate up with salad, and then taking as small of portions as I can and still be polite, with varying degrees of success.0 -
High risk times for me are:
1. When im thirsty. Ive come to notice that when i dont drink enough during the day i get really peckish in the afternoon. I guess my body has problems identifying thirst over hunger. Instead of grabbing a drink to quench my thirst i will grab a piece of chocolate or something else to make the feeling go away. This obviously doesnt work (i was thirsty and not hungry) and i grab another piece of candy untill i my body finally gives the signal its water i need not food.
2. When im home alone. I dont do very well on my own. I prefer to be around people, so when my boyfriend is out for the day or evening i tend to comfort eat a lot quicker.
3. When im at a friends house. Its a lot harder to day no when im at a friends house and get offered something, My friends dont think i should loose any weight and dont understand that now i have actually reached my goalweight i still log all my food and have a certain calorie allowance. Heck they didnt understand the calorie logging thing in the first place. So in order to prefent having to explain everthing for the umptieth time i just say yes when im offered a snack. I find it a lot easier to just ask for water or tea as drinks tho.
This weekend im home alone. My boyfriend is in spain for the weekend watching birds with his dad and uncle. To prevent me feeling too alone i have a friend coming over saturday afternoon. And both days im working a morning shift.0
