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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Sep 242014
 

I have a few pet peeves, don’t we all? Like when you’re trying to get off the bus or train and people getting on crowd the door so you can’t get off? Or how about people who clip their finger nails in public (oh my god I might vomit, do it in the bathroom!)? When it comes to dieting and fitness, I have a few pet peeves I want to share here. I’m pretty sure you can relate, or at least contribute a few of your own pet peeves!

The first annoyance is with cereal. I stopped eating cereal years ago and only eat it once in awhile. I quit because the ones I like are usually the sugary cereals (and not healthy) and more importantly–I wasn’t satisfied after eating cereal for breakfast. I’d be famished within the hour. So I switched my breakfast to a healthier, high protein meal and that has worked well for years.

Recently I had a craving for cereal so I bought some at the store and have been having it with a piece of gluten free toast with breakfast. What’s my pet peeve? Cereal servings. Have you ever really looked at the label on a box of cereal? It’s very discouraging. For a week I was measuring out a serving –which was 3/4 cup– and I used a measuring cup. I thought it was okay.

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Then I noticed on the side of the box that there were 17 SERVINGS in the box. 17?!?! I thought, that can’t be right…

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I felt so mad! I hate that they do that. It’s deceptive. A serving size according to them is ACTUALLY measured by weight, so why do they put the 3/4 cup on there at all? It’s trickery. So I got out the food scale and weighed it. What I’d been measuring out with a cup (3/4 cup) all week was REALLY TWO SERVINGS.

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60 grams was a little over 3/4 of a cup. So if I was measuring out 1 cup of cereal, I was really eating two servings. What a scam. I started taking out some of the cereal to get it down to the 30 grams and then it was just ridiculous. It was like 3 bites of cereal in 30 grams!

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I added a little bit more because seriously, 30 grams wasn’t enough food. I ended up eating 41 grams of the cereal and I adjusted my calories on my app. I was so annoyed and felt cheated and vowed to stop buying cereal!

Another pet peeve is when frozen meals have two servings in them. That is just plain ridiculous. Recently I was buying some frozen Indian food at Trader Joe’s and did a double-take when I saw the label. It was one frozen meal but it had two servings in it–each 400 calories. So in reality, that one meal was 800 calories! I mean really, who eats HALF of a frozen meal?

Here are a few other posts discussing this:

Nutritional Facts and Fauxs

Nutrition: Who to Trust?

It’s deceptive advertising and if you’re not paying close enough attention it’s easy to miss this and that can totally derail your efforts. If the scale isn’t moving and you’re doing everything “right” double check those labels! I’m going to be more mindful. Sure, this was information I knew before, but I wasn’t being diligent.

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As for fitness pet peeves, I have a few. Mostly they are pet peeves about gym etiquette–talking loudly on their cellphones, sitting on machines playing with their phones instead of working out,

Gym Pet Peeves

There Are No Place-Backs At The Gym

Lap Swimming Etiquette

One of the biggest annoyances for me is the people who never wipe down the machines or mats after they use them. It’s just gross. Long ago I started keeping antibacterial handi-wipes in my gym bag and got into the habit of just wiping things down before I use them.

The other pet peeve is the people that go to my yoga class. There is this one woman that is ALWAYS late. At least 10 minutes or sometimes more. Every time she makes a big production, thumping around, putting her mat down, etc. Then she spends the entire class futzing with her phone. Serious. Why are you even here? There have been a few times where other people in the class actually told her to get off the phone because it was distracting. Every time I see her in my class I just groan to myself.

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So what about you? I know you’ve got some annoyances to share!

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