Yo-Yo dieting

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Cynthia5569

Joined: Jun 13
Posts: 3

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Posted: 19 Jun 2013, 13:59
This is my first entry. I weighed my heaviest at 269lbs back in 2009. I lost a total of 98 lbs within about a year. I have since put back on and taken off an average of 30lbs. I am so sick of the yo-yo dieting. I have no problem in the exercise department. I love it. I workout hard 90minutes a day. The problem is with my eating. I can't seem to go more than a few days without giving in and bingeing on crap!!! I love eating healthy but can't seem to get the feeling of depravity out of my head. I have learned so many things over the years since I began this journey. I'm angry with myself for coming so far only to give it all away for some peanut butter mm's and bear claws! HELP!!!
MightyFull

Joined: May 09
Posts: 285

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Posted: 19 Jun 2013, 14:02
I'm right there with you. I set my RDI for 1800 and last night, was no where near it. Plus I had bailed on the exercise part. Keep trying. Keep planning. Drink your water (says me who is guzzling to make sure I get it in today). At night when you are hungry, go to bed if you can. There may be slip-ups, but keep trying. You'll make it!
MightyFull

"Do what you should do, when you should do it, whether you feel like it or not." --Thomas Huxley

"If you can dream it, you can do it."--Walt Disney
Cynthia5569

Joined: Jun 13
Posts: 3

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Posted: 19 Jun 2013, 14:22
Thanks for the advice!! SmileI am optimistic with this site. I don't have much support at home so an online community seems the next best thing?
mars2kids

Joined: Mar 11
Posts: 1,110

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Posted: 19 Jun 2013, 14:26
If you're not recording your food I'd suggest starting there. I record everything I eat and then I know where I need to make improvements. The thing that has worked best for me is to plan as much as I can. I usually have the same 3 breakfasts, so there aren't many surprises there, then I have lunch that I've prepared ahead of time, and snacks for during the day that I know are healthy. In the morning I record everything I plan on eating up until dinner time, because that is ever changing feeding my family, so I know how many calories I have left. My day is usually breakfast, a snack, lunch, then sometimes another snack, then dinner, and usually an evening snack. The dinner and evening snack are always the hardest for me not to go overboard, but knowing that I only have so many calories left for the day helps.

Try not to deprive yourself, but maybe if you've done well all week you can have a pack of peanut m&m's or go for a bear claw. I try to do well all week because I know Saturday or Sunday my kids will want me to make them pancakes or something special for breakfast and I may have a bowl of ice cream. It takes time but now that I'm in the routine I find it easier to stick to it. I'm finding myself not as "hungry" as I used to think I was all day. I still have days that I pig out and eat way too much, but not as many. I feel so much more empowered now that I'm in better control of my eating, it may seem silly, but I do.

You can do this!! Make a plan and stick to it and you will succeed!
Goals for 2014:
Complete Couch to 5K
Sign up for and complete a 5K
Plan at least 3 outings with the family that involve being active
cjmurph

Joined: Jan 13
Posts: 252

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Posted: 20 Jun 2013, 06:35
Agree with mars2. I have to plan my food intake every day. I do it the night before and pack my breakfast and lunch for work. I usually know what I'm doing for dinner but often have to adjust that too. But at least I know what I'm eating and how many cals I have left. Nightime snacking is my downfall so I even try to plan that. Sometimes it works and sometimes it doesn't. Weekends are harder to stick to even with a plan, but for the most part it works. The best thing is not to have any of your trigger foods in the house.
hpmc

Joined: Dec 12
Posts: 11

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Posted: 20 Jun 2013, 06:59
if you exercise hard 90 min a day, make sure you don't eat far too Little, that may be setting yourself up for a binge too!
kkd1125

Joined: Apr 10
Posts: 315

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Posted: 20 Jun 2013, 11:41
Just remember that this journey to health is not about perfection, it's about continual progress. I listen to a podcast called "Cut The Fat" and heard a great analogy yesterday which really helped me frame this in my mind...

Getting healthy and losing weight (fat) is like a plane flying. It takes off with a set destination in mind, however, it is constantly being pushed off course by weather, wind, etc. Shock The plane's mechanisms are constantly working throughout the whole flight to assess the conditions against the planned journey, course correct and reassess regularly. It's not questioned, it just happens as par for the course. It can't fly in a perfectly straight line no matter how hard it tries! It has to constantly make small shifts to keep on track. It doesn't give up and say "this is too hard" and turn around and go back to its departing airport. It will get to its destination no matter what, even if it means rerouting itself a thousand tiny times.

We are all like planes. We need to set our destination (goal), and accept that we will need to continually reassess what works and what doesn't and make adjustments to our diet and exercise until we reach our goal. It may take a long time and require a LOT of adjustments, but we can get there!

Happy travels, everyone! Cool



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