A great post. Music & headphones is a great idea. I did go out for a walk with the dog and kept the pace up. Ear mufflers, gloves, two layers .. it feels really good and 1884 steps (1/2 on the way back up hill). Really got my cardio up. I recently purchase a 'ball' and am loading the 10 minute ball exercise next. Thanks for the encouragement!
Fitness Minutes: (296,538)
2/19/13 12:25 P
I agree. You're being too hard on yourself. Stop trying to be perfect. You don't have to be perfect to be healthy. I give all new members one piece of advice and it's this,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself was drink 8 glasses of water today, that's still a step in the right direction.
Good health isn't all or nothing. Every little bit really does add up.
Maybe your goals are too ambitious. Don't try to do everything at once or you will end up frustrated. start with some simple goals first. Example, if you're not eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. if you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week, if you're not exercising (don't try to workout for an hour a day), set a goal to take a 30 minute walk each day for one week. Once you've achieved these goals. Then you set new ones.
And that's how good health starts, no "all or nothing". just a few simple changes we can stick with.
I am also on a similar ride. I am great in the morning and sometimes the afternoon. I track what I eat, and stop when I'm full. Evenings are bad. My mind goes out the window and I eat whatever I want, and more than I needed and wanted. I can't stop, or won't stop, myself. Then I wake up trying not to feel like a self-sabotaging failure. I am trying to counterbalance with making sure I get my walk in, aiming for 30 minutes to an hour plus of walking (with the dog), plus doing the weights a few times a week. Also trying to get my attention to move towards other things at night, and it's beginning to work. It's hard to nom when your playing the guitar...
As for it being cold out: I don't know how cold it is where you are, but I just bundle up and put my headphones on; the headphones are great ear muffs and the music keeps me interested. After a while I'm not cold. Unless it's truly, ungodly cold out. If that's the case just exercise in your house if getting to a gym seems too hard. I have a pedometer and have been known to pace circles through the house and up and down the stairs, and back and forth in place while watching tv. Step ups with a crate and a few hand weights complete the at home gym picture. You don't need much. You can do a lot of body weight exercises, they are outlined on the site, and it's free. And muscles are hungry so they help you out with loosing fat :)
I hope you find what works for you. Come back and share if you do!
2/19/13 11:14 A
Are you finding that you eat the same thing on the bad days or are their circumstances that trigger it? If you write down what you are eating or how you are feeling, perhaps some patterns will emerge.
My first line strategy is not to have junky food in my house. Easy because I live with my adult son who buys his own food, but I've heard that the kids/husband has to have it. Junk food is junk food. If you shouldn't be eating it, why would you give it to the kids? They may not have issues now, but you are setting them up for problems later. This is not to say I don't have splurges, but they are planned or take more effort. I don't eat it just because it's there.
Another thing that has worked for me is eating clean, especially avoiding products with health halos -- masquerading as being good but really are loaded with sugar and chemicals. Just look at the labels for things like Fiber One products or Skinny Cow. By eating as naturally as possible, you get away from the cravings that these products induce.
Lastly, if you make a poor choice at breakfast, don't use it as an excuse to carry it through the day. "Oh, I blew it, might as well eat whatever I want today and then the next day. Oh, this week is shot. I'll start Monday..." Your next snack, next meal is you next chance to make better choices.
Just hang in there. The more you feed your body good, nutritious foods, the more your body will crave it. A lot of restaurant and frozen foods taste like a mouth full of salt to me. If I eat too much sugar and fat, I feel crappy and bloated the next day.
I have lost focus. While my eating habits are still good, I am going over my calorie count and under my exercise needs two-to-three times a week. I've been on this journey for a few months and it has already changed my life in wonderful ways. I am, however, disappointed that 'the spark' of daily exercise is not there right now. The weather here is still really cold on most days and it's difficult to get outside. I will make it through this, but I'm just looking for some support as I move forward. Have a blessed day, all!
2/19/13 10:55 A
If I get the idea in my head that "uh oh, I can't have this, this or this and I have to eat certain foods even if I don't want those at that time", it's like failing before I start. I never restrict myself of ANYTHING. I do, however, restrict how much of something I will have. A little slow churned ice cream for dessert after dinner means I will not eat junk the rest of th day. It's a little compromise I do with myself and therefore, I know I can have anything I want...
...anything I want but not all in the same day! Try to remember, there will always be another chance to eat.
2/19/13 10:54 A
Hi Coach Denise When I'm doing well, I usually eat the max calories I'm allowed and I do allow myself treats. So, I don't feel like I'm being restrictive.
Are you being too restrictive with your eating? Often when we are too restrictive with what we are eating, that can cause us to binge or have "bad days" of eating after being so restrictive. Are you eating within your calorie range? Are you just eating towards your lower end of the your calorie range?
I find it easier/best for me to plan for and allow myself to indulge in from time to time. Doing that doesn't make me feel like I'm missing out on things that I enjoy and it helps keep me on track overall. Something to remember is that this is about making a healthy lifestyle change perhaps you can ask yourself if the way you are eating is how you feel you can continue to eat the rest of your life. If not, then you may want to try making some changes with your nutrition plan to something that you can sustain for life.
Unfortunately, I don't have an answer either. I just wanted to let you know that you're not alone. I've been doing the same thing. I just had a bout of a couple bad eating days, and I had taken a week off from the gym due to an illness. I finally had a chance to go back to the gym and I feel pretty good about it. I'm hoping this streak will be longer than the last.
Fitness Minutes: (726)
2/18/13 10:50 P
I don't have an answer to this question I just wanted to let you know that I feel the same way. And what ever answer comes your way I'm intreseted too. I love the term roller coaster ride, because that really is what it is. Doing great then Bam! What the heck happend?
2/18/13 10:02 P
I will do great with my eating and then have some bad days and go back to eating well again. I'm sick of this roller coaster and the weight gain. How do you stay on track and get rid of so many bad days?
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