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No reason to feel shamed at all. 1 day eating food you enjoy can help your mental health and make it bearable to keep going with it. Consistency over time is key.
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I use a supplement called Sleep Well. I'm in NZ but google it, there will be similar ones where you are. It is passion flower and a couple of other known herbal remedies. On top of that 6mg of melatonin does the trick.
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I estimate the quantity where I can then find a similar food item from a big chain restaurant and use that. I've also found some popular cook books have had their recipes loaded so that is always an easy way if you know what recipie they used.
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Small goals are best. 2 months into my lifestyle change and slowly getting there with no time pressure. Have another 15kg to go which seems daunting but I know I'll get there eventually
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My third time back too but first time trying to engage with the community and help a bit more. First 2 time worked well and I kept the weight off until an injury derailed my training and I let everything go (except for the 30kg I gained). Only 15kg left until my first goal weight.
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Great start to have goals but be flexible and log everything as accuratelyas you can. Realise some days will be better then others and having some flexibility around your "cheat" meal can make life easier if you have a social engagement or just have a bad day.
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In the same boat here. Let myself go but now it's time to get it sorted and lose a kg or 20.
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I work rotating 12 hour shifts. Everything is broken into 24 hour cycles staring at midnight and typically eat 4 meals a day. My first meal after midnight is always breakfast. Lunch is closest to midday, dinner closest to 5pm, and "blackpan" the last meal before midnight. The hardest days for me are the transition from day…
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I work long rotating shifts: 2 days, 3 nights, 5 off. It's a struggle to keep with my goals during my workday but using a "cheat" day helps me keep some sanity and take the pressure off when I'm the most stressed and fatigued. On my last night shift my cheat day starts at midnight, often I treat myself to a choclate bar to…
