Sep 292014
 

“When you think about quitting,

think about why you started”

-unknown

There are a lot of ways for your diet/fitness/resolution can get derailed. Too many to count. Other people, eating the wrong kinds of food, having unrealistic expectations, etc etc. The list is endless. This post is address just a few of the big ones–the ones I definitely struggled with when I tried to lose 100 pounds. These are universal experiences! I know that every one of my readers can relate to at least one of these. So how do you resist? Or how do you recover?

Hunger

I think this is a common problem with newbie dieters…severe restriction! You wake up one day and decide that’s the day the diet starts so you stop eating or skip meals or severely restrict your food “I’ll just eat salad today!” and then all of a sudden your body rebels because it thinks you’re starving it. Then you binge eat…then you restrict…and the unhealthy cycle continues. Instead, eating WHOLE FOODS and including healthy fats in there will help stretch those calories through the day. Also, eating smaller portions and more frequent meals can help curb those hunger pains that can become overwhelming when not attended to. The reality is, if we starve our bodies, they fight against us and we stop losing weight.

Lazy Tracking

I know I sound like a broken record on this but it’s so key to losing weight and keeping it off…track what you eat, be honest and be ACCOUNTABLE to yourself. It’s easy to over-eat when you don’t really know what you’re eating. That awareness really opens up your eyes. Derailing the diet by not tracking is a big one. I call it food creep. The bites, the nibbles, lying to myself about portion sizes, not accurately tracking what I eat…all those calories add up fast and if you stop losing weight, this is the first place to look. Are you being HONEST in your tracking? Check out some of these posts to help inspire you:

Maintenance 101: Beware of Food Creep

How to Lose Weight – Week Four

How Do You Track?

How I Maintain 110 Pounds Lost

How I Get Back On Track

Toy-Train-Derailed

Boredom

Eating the same foods every single day and doing the same exercises every single day will get old quick. When I was trying to lose 100 pounds I pretty much ate the same thing every day. I had these “egg McMuffin” things I made at home with egg beaters (lower in calories than real eggs), an English muffin and half a slice of cheese.  Lunch was a turkey sandwich with a serving of Wheat Thins. Dinner was a Lean Cuisine and a salad or side dish vegetable. I ate that for like a year. Too much! Now the idea of a turkey sandwich is just revolting to me. So spice up your diet and change up your exercise routine when you start to feel like you are in a rut! And read this post: Married to My Workout.

Giving Up

This journey is going to be a hard one. The weight doesn’t just melt off with zero effort. It takes time, it takes patience–there will be frustrating plateaus and temptations EVERYWHERE. Don’t give up. Don’t get discouraged. If you keep at it, it WILL work. If you don’t believe me, look at this post: Weight Loss Log. It shows my weight loss journey and clearly illustrates just how long it took and how many plateaus I experienced! Here are some more posts:

P is for Plateaus

Busting that Plateau

When The Diet Stops Working

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Weekend Binge

Ugh, this is a hard one! You do SO WELL all week long, then the weekend comes and there’s temptation everywhere. BBQ’s, parties, exhaustion that leads to eating fast food…This is probably the biggest issue for most people trying to lose weight. I have several friends who vow every Monday that they are going to REALLY DO IT THIS TIME. But then the weekend comes and the cycle starts over. Read these two posts for some ideas on how to avoid this trap:

The Weekend Eater

An Excuse to Eat

Final Thoughts

It’s easy for me to say some of these tips and it’s a whole lot harder to actually do them. I definitely struggle with each one of these traps at some point. The thing to focus on is that one screw up doesn’t COMPLETELY DERAIL all your efforts–if you catch it in time. One slip up doesn’t mean I have to give up entirely. One slip up can be fixed the next day with getting back on track. Set backs are natural and (currently experiencing one) it can be so discouraging. Check out these two posts about stopping the set-back cycle:

Yo-Yo Dieting

Stop Dieting!

I hope some of these older posts can inspire some of my readers who might be thinking of quitting. Don’t quit. It will get better. You might be struggling right now, you might be angry with the slow progress or set-backs, but don’t quit. Remember where you started from and why you started this journey. INSPIRE YOURSELF. Be your own success story!

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Feb 192014
 

Screen shot 2014-02-17 at 9.01.08 PM

Aint’t that the truth?

How many of us have binged on our favorite food and immediately after thought, Next time I’ll do better. Or, Why did I eat that? Or, That’s it, I’m DONE eating badly! The diet starts NOW! And then it never really starts, right?

What TRUTH are you avoiding? And how is it sabotaging your weight loss efforts?

I have a new therapist. I’ve written about depression and anxiety many times before. I had a therapist that I loved. She was awesome. She went out on maternity leave in August and I saw another therapist who specializes in anxiety a few times and while she gave me some things to work on that sort of helped, I didn’t feel like I clicked with her. Back in December when things were really overwhelming and the shit was hitting the fan in all aspects of my life (i.e. feeling like everything was going wrong) I decided that I’d see another therapist. I went in very apathetic after not really clicking with a few of the ones available to me over the years, and feeling rather grumpy about the one I loved quitting. But I think I hit the jackpot with my new counselor.

First off, she’s awesome and I really feel like I can talk to her. She’s also that perfect blend of the type of therapist that listens to me vent, but pushes me to psychoanalyze the why and how to change. Second–and the best part–is that she also lost over 100 pounds and has kept it off. I don’t know details other than that but having a counselor that knows exactly what it feels like to lose a ton of weight was like angels singing “allelujah” with a choir. It may seem odd, but I’ve never really been able to find someone to talk to who KNOWS. There aren’t any books out there on what the psychological changes will be when you lose a lot of weight. Biggest Loser, etc, type shows and weight loss memoirs don’t cover HOW YOU ARE SUPPOSED TO FEEL after losing half of yourself. Not only that, there aren’t a lot of maintenance blogs out there. I can name a handful that I read religiously and thankfully they talk about the good and the bad of maintaining weight loss but that’s about it.

I’ve been in maintenance mode for almost 6 years now. In fact, 1 month before my wedding this year will be my 6  year anniversary of reaching goal weight. While I am happy that I’m still UNDER my goal weight (150), I am definitely higher than I want to be. I’ve gained a few pounds. I can blame winter, the holidays, stress, but really the reason for the weight gain has been LIES.

I’ve lied to myself about what I am eating and why. I’ve snuck food in the last few months. Like stuffing things in my mouth, barely tasting them, and then not recording them in my calorie log for the day. As if those calories didn’t count. They certainly counted and the stomach roll I’m now unhappily sporting is showing the truth. So is the scale.

I told my new therapist that I feel like I’m barely holding on lately. I’m sabotaging myself and I don’t know why.

When I first decided to lose weight, there were a lot of factors that finally convinced me. What really helped was having a deadline. I had 10 months to lose weight before I was going to be in my brother’s wedding and I wanted to walk down that aisle 50 pounds less. And I succeeded. Reaching that goal was far more important to me than bingeing on ice cream was.

So why am I struggling SO MUCH now that it’s my turn?

WED1

I have roughly 6 1/2 months before my wedding. If I wanted to be exact, it’s 30 weeks, 3 days and 22 hours (I only know that because of the countdown plugin on our wedding website LOL). I have 6 months to lose the 7 pounds I want to lose and yet I am struggling to find the motivation. Why? Why is this so hard for me?

WED3

My therapist asked me why I was lying to myself. I said that I didn’t want to face the truth and I’d rather pretend the calories I ate didn’t exist. Why? I don’t know why but somewhere deep inside me I need to find the truth and come clean to myself before I completely fall off the wagon.

She also said that psychologists are saying that planned indulging is healthy, but that with my binge eating history, I could never safely indulge/plan a “binge” (so to speak) with food. I agreed. The closest I get to that is my policy of eating whatever I want in moderation instead of naming certain foods as off limits. This has worked for a long time, and it DOES work, when you do it honestly and accurately. So instead of safely indulging on food, I binge on other things. I get lost in books and binge read them. I do it with TV too. I binge watch tv on weekends as a method of escapism. Still bingeing. Just in different ways.

WED2

Supposedly the truth will set you free. 

I need to be TRUTHFUL about the calories I am REALLY eating.

I need to be TRUTHFUL to myself WHY I am eating the things I am eating. Should I be feeling my emotions instead of stuffing them down inside myself?

The truth is I need to stop eating candy mindlessly at work.

The truth is I need to stop eating dessert every single night at home.

The truth is I need to manage my portions better.

The truth is I need to stop drinking alcohol for awhile. The liquid calories aren’t doing me any favors.

The truth is…I need to learn to love my body as it is, without criticism, without hate. Without the negative voice pointing out all my flaws, flab and stretchmarks. And I don’t know how to yet.

 

A-Abstinence * B-Balance * C-Calories * D-Vitamin D * E-Emergency * F-Fast Food and Fine Dining * G-Gym Bag * H-Happy Weight * I-Intervals * J-Jumping * K-Keeping Sane * L-Losing Weight * M-Measuring Mistakes *N-Nemesis * O-Open * P-Plateaus Q -Quitting * R-Runner’s Knee * S-Support *

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