Hang in there. So you had a bad 12 hours. Now you have a new 24 to make better choices.
Fitness Minutes: (485)
59 4/11/12 11:10 P
Congrats on posting. That shows committment! I don't think you ruined anything. I love reading the great advice people give. One thing I love about SP is you have the choice to set your own goals for success. Like suggested, counting calories doesn't have to be a goal you start with.
I'm a newbie and I've changed a lot of things. Here is one personal example: I actually lowered my exercise goal...a few times...alot!! I think at first it was 30 minutes of cardio 5x a week plus weight training 3x a week...Well, what was I thinking?? I wasn't realistic. Before I started SP I was a expert couch potato after work with "0" exercise. Weeks went by and I didn't do anything. Talk about setting myself up for failure! Well it wasn't failure, it was a learnable moment. Now I just started a goal of 10 minutes a day of exercise which is a challange for me. The goal is set just high enough to make me be aware of what I'm doing and work a little harder without hurting myself. NOW I feel like I can succeed. When I do, I will make the next goal a little harder.
Look realistically at what you can do and set the bar just a little higher. Whether its water intake, sleep 8 hours, exercise, eat more veggies and fruit, read an inspirational success story, reduce eating fast foods, etc... You can click on "My trackers" at the top left of your start page and then click on "other goals" to get started choosing any goal you feel comfortable with. The fast break goals are great to choose from.
The more you read the more you can become inspired. Everyone on SP has been very helpful. Remember, you only fail, if you give up and don't learn anything. I think you have inner strength or you wouldn't have posted anything. You are awesome for posting a question to help yourself and others. Some people would have never been so brave! Congrats!
Lot's of good advice for you here, but I wanted to chime in anyway.
You didn't fail. You made some less than ideal choices, and now you have this great well of emotional memory to draw from.
You didn't say this but I suspect you started outreally gung-ho excited about making changes, maybe you told yourself stuff like "I'm going to eat all whole grains always and no refined sugar or red meat ever again." It's an impossible standard that really even the healthiest eaters don't likely live up to.
But now, you ate a lot of (hopefully delicious) food. But it didn't make you feel too great. Next time you think "I really want two cheeseburgers" you can hopefully remind yourself "last time I did that I regretted it, I'll probably be happy with one". And it's okay! Cheeseburgers aren't evil, you can have one now and then. And for now, when you're starting, it's probably easier to ADD stuff to your eating habits than take away.
Maybe your next goal can be "I'm going to eat more fruits and vegetables this week than last week". Then celebrate. Yay! You win!
Sounds delicious. I'm with DragonChilde, just cut it down a bit. Think about your eating, savor your food, ask yourself 'am I really hungry?'
And track. You'll be amazed at what you can learn by tracking.
Fitness Minutes: (15,040)
9,705 4/11/12 1:09 P
You haven't ruined anything. You've just learned something about yourself! Now, you face the challenge of picking yourself up, dusting yourself off, and doing it right.
One thing you need to do is eliminate the idea that you should (and can) "work off" bad eating choices. That's a recipe for a vicious cycle, and not one that works, anyway. Aim to make good choices, stick to your routine, and don't try to punish yourself when you go over.
You know what your trouble spots are; think about what you could have done differently, and try to do that next time.
So you had two cheeseburgers; next time, eat one. Instead of the whole box of mac and cheese, eat 1/3, like the serving tells you to.
Aim to make the next decision you make a healthy one. That's all you can do!
Fitness Minutes: (98,684)
3,601 4/11/12 12:45 P
Honestly, I think you did exactly the right thing for your first day on Spark. You tracked your food, stuff you'd normally eat. Now you can look at your tracker and understand the calorie counts of your favorite foods. Maybe it'll inspire you to make different choices going forward. Tracking your food is the #1 tool to managing your weight so I think you're doing really well!
Fitness Minutes: (270,854)
4/11/12 10:21 A
Don't look at weight loss with an all or nothing mentality. If the only healthy thing you were to do for yourself today was to drink 8 glasses of water. That's still a step in the right direction. Remember, you're trying to change habits learned over a life time. That's not going to happen overnight, a week, a month or even a year. Change takes time. NO ONE ever became a healthy eater overnight. it's impossible. You start with some simple goals.
Example, if you're not used to eating 6-9 servings of fresh fruit and veggies each day, then set a goal to eat 2-3 each day for one week. if you're not used to drinking 8 glasses of water, then set a goal to drink 2-4 glasses each day for one week. Once you've achieved these goals, you set new ones.
The fact is, you can't outrun a bad diet with exercise. If you want to take the weight off and keep it off, you have to eat right. Because what happens when you become injured ? You're not invincible. None of us are. At some point, you will become injured and you won't be able to exercise. And if you keep eating the way you are, you will gain weight.
You have to learn good eating habits and that doesn't happen overnight. You've got to start with some simple changes you can stick with. And you can't beat yourself up every time you overeat. You're going to have to accept responsibility for what you put into your body. So, if you think you're going to overeat the junk in the house, then the junk has to go. out of sight. Out of mind. Replace the junk with some fresh fruit. whenever you feel an urge to snack and it is okay to snack, have some fresh fruit, nuts or even microwave popcorn.
Now, being healthy doesn't mean you can't have a cheeseburger. That's not what Spark People is about. Spark People is all about moderation and portion control. Yes, even a cheeseburger can be a part of a healthy lifestyle, but you can't eat them as if you'd never eat a cheeseburger again. There will always be plenty of opportunities to have a burger. You just don't want to do it every single day. Make it a treat. You'll appreciate that burger more if you do.
Start with some simple changes. Try to drink more water instead of soda. Try to eat more servings of fresh fruit and veggies. try to be mindful of your portions.
Be patient with yourself and your body. Change does take time.
Fitness Minutes: (2,082)
288 4/11/12 9:29 A
Get that food out of your house. Before you start a life change you have to be prepared, which means, you need to clean out your house, especially since you do not yet have the will power to pass on bad choices. Stock the house with fruits, veggies, etc.
In the first 12 hours of my so called sparking I ate two cheeseburgers with reduced fat chips, peach iced tea, a whole box of mac n cheese, mashed potatoes with gravy, and chocolate cake... I am way over 3000 calories for the day. I just feel like I suck. I know its stupid to say but I really tried and it just happened. I convinced myself over and over that if I ate this I would work out more or something. I tricked myself. How does that even happen. Ughhhh!!!!!
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