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How do you get back on track after overeating? |
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I just remind myself that I'm not perfect and I get back onto my program. I don't try to do extra exercise to burn off anything extra.
No matter how hard the past, you can always begin again.
~Buddha
| May Minutes: 351 |
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Just learn from the experience, try to figure out if there was a trigger food or emotion and just get back on track
Everything is permissible for me--but not everything is beneficial. Everything is permissible for me--but I will not be mastered by anything. 1 Corinthians 6:12
Live in Atlantic Time Zone,
New Brunswick Canada
| Pounds lost: 23.0 |
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Just get back to basics including exercise.
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I agree with Tig123ger 100%!
Trying to maintain my weight at 110 +/- 2 lbs.
| current weight: 2.5 over |
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Take a deep breath, shake it off, and realize that each day is a new chance to make the right choices and do all the right things. One or two setbacks will not ruin everything if you don't let them. If you get right back to it, any gain will be reversed within a day or two so just let it go and make the right choices today.
Lay aside life-harming heaviness and entertain a cheerful disposition.
| current weight: 193.0 |
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Do your best at the next meal or snack. Count the success you had after the overeating, that's what counts.
| current weight: 228.7 |
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Tomorrow is a fresh start!
"Above all else, guard your heart, for it is the wellspring of life."
Proverbs 4:23
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| SparkPoints Level 15 |
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You just start fresh the next day.
Progress may be slow, but it happens!
| current weight: 256.0 |
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Take one day at a time, eat better tomorrow.
Each day is a great new start for whatever you need it to be.
JOIN US ON SPARK LOUISIANA TEAM
| Pounds lost: 18.0 |
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I love the ideas. I have learned that I am not a bad person because my choice was wrong. I just make better choices the next time.
With Love and Hope for a bright Future.
Caty G
| current weight: 118.0 |
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NWFL59 has the right idea. I do not beat myself up but make a plan to make it up over the next few days.
"It is easier to raise good children than to fix bad men" by Fredrick Douglas.
Co team leader for Living With Diabetes team.
Co Leader for Healthy Hearts team.
Leader of Gilbert Speaks team.
| current weight: 170.3 |
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Here's something they taught us in psychology to helpus combat bad habots and achieve our goals: 1. Get a sheet of paper, draw a line down the middle 2. On the left side: write down any habits or actions that lead you to the place you are (where you don't want to be)- with weight loss this can be things like: I didn't track my food, I didn't exercise, I made poor food choices, I ate toomuch fast food, I didn't eat enough fruits and veggies, I didn't drink enough water, I drank too much soda or alocohol. 3. At the bottom, write "I forgive myself" and then let it go 4. On the right side: write your goal on top (To lose 12 lbs, to fit into my clothes, to get my blood sugar under control, whatever....) 5. Write all the things you are going to do starting today to get to yopur goal (Things like take my vitamins, workout 3 times a week, drink more water, pack my lunch for work....) Don't let slip ups set you back all the way!
| Pounds lost: 51.0 |
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I have to fight the urge to WAY undereat! I watch what I eat, try to work out extra and remind myself that this about a healthy LIFE not being perfect! Noone is perfect!!
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This is a great topic! I really enjoy reading other's posts about getting back on track-- but also realizing that I am not the only one that falls off the wagon and needs encouragement to pull myself back up! I just went the the beach this past week, and needless to say, I did not eat very well. I feel groggy, weighed down, and have a terrible stomach ache. I will try to remember this feeling, and when I think about falling off the wagon again, I will think of how I am feeling now (not very well!) and ask myself "Is it really worth feeling that way again?"
| current weight: 180.8 |
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forgive myself and get back on track
Knowing is not enough, we must apply. Willing is not enough, we must do. Johann Wolfgang von Goethe This is a link to a short Tai Chi session www.youtube.com/watch?v=ejv-o_8Vq-I
| Pounds lost: 106.4 |
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Well, I stop overeating. Do a few extra minutes of exercise to feel better about it mentally. Start making better choices in the future. Overeating by 1000 calories, doesn't mean that I need to overeat by 2000 calories.
***Vanessa***
"If I had a world of my own, everything would be nonsense. Nothing would be what it is because everything would be what it isn't. And contrary-wise; what it is it wouldn't be, and what it wouldn't be, it would. You see?" - Alice from Alice in Wonderland
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I know from my experience, that I tend to overeat when I feel deprived. So I don't deprive myself. If I want a peice of chocolate, then I have a peice of chocolate--but just one. Or, if I want a french fry, then I have a couple french fries, satiate my craving, and then I'm okay. In the past, I would binge, and I mean BINGE--like eat an entire large pizza, or eat a full dinner and then some--and I would hate myself afterward. I would dispise myself--but you know what, that didn't help me at all. In fact, it put me in a darker place and I ate crappy for a few more days before I picked myself up and kicked my butt into gear...and then I usually OVER cut my calories to make up for it--not good either. So here's what I do. I go for a walk every day--even if it's only 20 minutes. It relieves my stress and it helps me to stay focused. I indulge in small amounts when I feel the need. I drink A TON of water. I eat lots of fuit and vegetables and I eat plenty of protein. I don't feel deprived. So then if I do overeat a bit, like I did with family this weekend, I don't have to feel bad about it because I have a handle on it AND I have ben doing everything right before and AFTER it. Just keep doing what you were doing BEFORE the binge or overeating afterward. It's only one slip up--and you make the choice to continue down the path. Good luck! :)
Whether you think you can or you think you can't, you're probably right.--Henry Ford
| current weight: 239.0 |
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For me, it has always been a case of well, "I overate. I guess my diet is SHOT! Time to give up." and I would go back to eating like I normally did. This time around, I really do think if I indulge very few-and-far between that it isn't going to ruin my progress as long as I simply get back on track the next day. I realize there may be a week where I cannot help but overindulging (I.E. HOLIDAYS AT RELATIVES). I just need to learn to say "no thank you, I am stuffed" (even when I am not). And remember to take pie, of course, who doesn't love pie? Just keep it to a smaller slice. Have a turkey sandwich, or a half of one with veggies. But don't load it up with gravy, mashed potatoes, dinner rolls and a ton of dressing. Moderation will be my biggest friend and enemy on this journey!
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okay so you over ate for a day or perhaps a week; you CANNOT unring that bell! However, you can do something about it. 1. Watch what you eat the next day and watch the calories! 2. Plan you meals down to the snacks for a few days. That is why I love Spark People! I can see what I will eat for say 3 days and if I have a party coming up I can adjust before and after. 3. Do NOT beat yourself up over this. It MIGHT be good for your diet to have gone over for a bit. Re sets the body's system. (at least I think so). 4. You should NEVER plateau this way ( you know stop losing weight). 5. Tomorrow is a new day. Just stay focused and do your best. 6. We didn't get fat over night and we WILL NOT GET THIN OVERNIGHT!
Pam says:
One day at a time is the goal to GOAL
| current weight: 209.8 |
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This is one of the hardest but most important things, in my opinion. I found that the best thing is to view the overeating as a little blip on the screen of my weight loss progress. Sure it wasn't the best thing to do, but if I didn't let it become a daily occurrence, there really was little harm done.
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HELLO EVERYONE, I PRAY EVERYONE IS HAVING A VERY BLESS DAY...JUST FINISH ONE OF MY 3 CLASSES THIS PASS WEEK AND MY FINAL GRADE WAS AN (A) THANK THE LORD FOR JESUS FOR HELPING ME. FUDGE ON MY DIET THIS PASS WEEK AND WEEKEND BUT GOT BACK ON TRACK TODAY, BUT MY MIND IS YET MADE UP TO KICK SOME MORE OF THESE PDS IN THE REAR...LOL SO EVERYONE BE ENCOURAGE AND STAY ENCOURAGE ALONG THE WAY AND IF AND WHEN YOU MIGHT FAULTER GET UP DUST YOURSELF OFF AND KEEP ON STEPPING TOWARD THAT MARK YOU HAVE SET BEFORE YOU TO WIN THE GOAL AND PRIZE AT THE END OFF THE RAINBOW. AND REMEMBER GOD IS RIGHT THEIR WAITING ON YOU...SKFLUFFY
There is nothing that I can't accomplish when I put my heart and mind to it, now that I have gotten back on track I will continue one day at a time to loose, to get healthy and stay healthy. This my goal for the rest of 2013.
| current weight: 0.0 under |
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This is a GREAT thread! I have, like many of us her, always beat myself up and had all or nothing thinking regarding fitmess, food in particular. I am determined to be more moderate, and to be kinder to myself. I have not over-eaten, and expected a drop when I got in the scale this morning. instead, it said I had gond up almost 3 lbs!! Rather than react by getting upset and eating, for the first time, I told myself that cannot possibly be right, and put it out of my head. I went about my business, will continue to watch what I eat and will move more, and weigh again in several days, when I am sure I will have a drop.
| Pounds lost: 5.0 |
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SASSYCHLOIE
SparkPoints: (4,524)
Fitness Minutes: (6,272)
Posts:
5
8/28/12 1:37 P
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Someone I trust very much told me that because of my perfectionist upbringing, I beat myself up too much for slipping and then that sets off a defeating cycle. The way to overcome both those schools of thought is to view everyday of my diet, or new lifestyle, as the first day. The conversation really clicked for me and since then, I have been able to maintain my diet and not slip terribly. I have that First Day hope and expectation everyday, even if the scale is not budging! If I crave something, I am much better at finding a healthy alternative (i.e., craving chocolate, so I add cocoa powder to my protein shake instead of having a chocolate bar = major calorie savings!) and if no alternative can be found, I am now happy with a portion (i.e. half a cup of ice cream). The thought, "Well, I screwed up yesterday, so "fill in the blank with negative"" does not occur anymore. I feel guilt free in my new lifestyle and this is huge in breaking my overeating.
| Total SparkPoints: 4,524 |
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Love this thread - so glad to see I am not the only one and the tips on here are great! Since I tend to eat emotionally I try to figure out why I did the overeating, if it was tied to emotional eating and if so what was I feeling. Once I have a good idea of what was behind it I try to move on and make my next meal a healthful one.
Wendy
Pink Viking
BLC20 & BLC21
Viking Name:
Wendy the Berserker
**You don't drown by falling in the water. You drown by staying there -Anon
**If you mess up you don't have to wait until 'tomorrow' to begin again -you can start over right now -Anon
**"You're never too old, never too bad, never too late and never too sick to start from the scratch once again." -Bikram Choudhury
| Pounds lost: 1.4 |
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HEREEVES
SparkPoints: (1,310)
Fitness Minutes: (323)
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8/28/12 12:51 P
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This has been so helpful! I just had a fun birthday weekend full of chocolate and sugar, which I'm trying to cut back on. It's good to know that other SP'ers have an indulgence day every once in a while. But isn't that the key? It's an indulgence, not a lifestyle! And it's once in a while, not every day. Thanks so much for the encouragement and good luck to everyone on achieving their goals!
| current weight: 181.0 |
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you have to tell yourself that you stumbled, you have to pick yourself up, and dust off your pants and keep going.... but if you don't get up quickly, it will be harder to pick yourself back up... not impossible, just harder....
It's not only about being thin, its about being healthy and happy too!
Holly, the step mom in hiding
| Pounds lost: 21.5 |
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For me, I struggle with eating junk food when I am bored (a very bad habit by the way) and what I do, rather than beating myself up, I start over usually with a salad and a small cup of soup or something else light to get myself back on track. I can usually tell when I have over done it by the "bloated, sluggish" feeling I get and realize I need to do a little cleanse. I also have begun juicing fruits and veggies together and will drink that as well which really helps me get that flushed out feeling.
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I just get over it and continue
| Total SparkPoints: 37,636 |
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This happens to me a lot---the good ole roller coaster. Its completely mental for me. I've always been an all or nothing kinda gal which isn't the case for a long-term weight loss program. I'll deprive myself so much that a few days later I'm eating everything in sight and x'd off everything I was working so hard towards. I think the best is to just enjoy what you love in moderation and the overeating happens less and less. But hey, if it does happen then stop yourself instead of eating more and more because you already "blew it" and get back on track. Not in 10 minutes, not tomorrow, NOW.
You can't spread happiness to others without getting a little bit of it on yourself. Spread some!
| current weight: 143.0 |
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KATRINAECK
SparkPoints: (2,821)
Fitness Minutes: (3,607)
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8/27/12 9:15 P
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Ahhhh....the hubby 's birthday. Did okay with the ice cream but watch out with the chess bars! I went over my calories for two days in a row but I didn't 't completely blow it on unhealthy choices just went over my portion sizes today. So...pulling out those measuring cups, etc. and getting ready for great portions of healthy food tomorrow. Plus.....the hubby finished the chess bars today or hid them. I couldn't 't do this without his support.
Keep on moving....don't give up!
| Pounds lost: 18.6 |
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If it has been an unintentional blow out, next day I track everything I ate, give a big sigh and have a giant green salad! A huge salad of green leaves, celery, green pepper and cucumber with a splash of balsemic, some freshly ground black pepper and a big glass of water - takes ages to eat, doesn't have masses of calories and I feel satisfied and back on track and damage limitation is done! Also, adding together the calories over the last 7 days and averaging them per day can get things back into perspective - you often find that if you do this you haven't gone much over your daily allowance. (Just make sure you include your green salad day!)
"I meant," said Iplsore bitterly, "what is there in this world that makes living worthwhile?" Death thought about it. "CATS," he said eventually, "CATS ARE NICE."
-- Death is obviously not a dog person (Terry Pratchett, Sourcery)
| current weight: 216.0 |
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deep breath, forget it, do it right the next time
Ange
Changing My Lifestyle, One Day at a Time.
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A couple of ideas: First, just stop for a second. Stop before you freak out, stop before you eat more, and stop before you give up. Second, write it all down. At the very least, you're being honest, which takes a lot of courage. Third, if you feel comfortable, weigh yourself. It's not the only, or the best way to measure your progress, but it can help to see your weight right away. If the number makes you anxious, remember the First Idea. Best wishes, everyone. lja
| current weight: 214.9 |
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I always am tracking food, so if I have days when i over eat, I start fresh the next day.
"Missing My Friends"
-:¦:-
´¨¨)) -:¦:-
¸.·´ .·´¨¨))
((¸¸.·´ ..·´-:¦:-JoyceCain
-:¦:- ((¸¸.·´*
| Pounds lost: 18.0 |
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I always track - even when I go over! It helps to make it a habit. I sometimes also "plan" and that helps me stay on track - if I go out to eat, I try and leave lots of room for that.
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When I track everything that I eat - even the extras - it helps to keep me from the worst excesses. If I can see what the real damage is, I am better off, because when I imagine the worst, I feel that I have already failed so there is not point in resisting anything. The mere act of recording everything reassures me that I AM in control.
| current weight: 253.3 |
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I have felt just terrible. I eat what I know I should not. But I eat it anyway. Then after I feel so badly, I eat more. This is all my Bipolar. Once I get started on the manic part there is no stopping. But I have to make it stop. I don't want to gain anymore weight. I want to lose. My therapist tells me I must not want to lose because the scales do not lie. I just wish I did not have this obsession with food. I always say I am starting again. But I keep saying that and maybe I do start for 1/2 to a whole day. Then "ouch" I fell off the wagon again. My pastor told us something his pastor told him when growing up. It is very good. It is always too soon to throw in the towel. So suck it up Georgia and get on with it. One minute at a time, literally.
Walk, Walk, Walk
Goal Setting SMART way
Never quit, Never give up
Georgia
| current weight: 267.5 |
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Write out my goals.
Give up everything you love, and everything that tastes good = weight loss! Simple as that!
"Eating what stands on one leg (mushrooms and plant foods) is better than eating what stands on two legs (fowl), which is better than eating what stands on four legs (cows, pigs, and other mammals)"....... Chinese proverb
"Food is not love, comfort, or an anxiety pill."
| current weight: 116.6 |
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