Ideal Protein Diet - How to get back on track when you fall off the wagon?




karcher
01-16-2013, 11:52 AM
I'm three full weeks into the Ideal Protein Protocol, down 11lbs, and today have "fallen off the wagon". I've been scolding myself enough and I could really use some encouragement and tips on how to get my mentality back on track. I know it sounds pathetic but I really want to be healthy and changing my view of food is going to be a big part of that. I have a very busy schedule (taking care of children) and it can be hard to keep on track, there are times I can't seem to get all the veggies in. Advice and encouragement anyone??? :(


IdealProteinNewbie
01-16-2013, 11:56 AM
You've completed 3 weeks already so you know you can do it. Put your head down and charge through!

Re-start right now...don't wait until tomorrow morning to do that.

Prep your veggies once or twice a week to be prepared then you will never be stuck without what you need.

You can do it!!!

djs06
01-16-2013, 12:03 PM
Step 1: STOP SCOLDING YOURSELF! What's done is done. Self-hatred is only going to lead you further down the rabbit hole. It could happen to anyone. Think of it this way: You were consistent for 21+ days. You had 1 day of slip up(s). It will set you back a few days in terms of water weight, etc... sure. But in the end, it's just a blip on the radar screen.

Step 2: Just get back on. You might feel a little bit hungrier tomorrow, but you won't go through all the withdrawal effects again. Believe me, it's better to do it now than continue eating off plan and then go back in a week or 2. Having done that I know I can never do that again and I have to see this thing through to the bitter end!

As far as veggies go- frozen veggies and prewashed spring mix are my saviors for my busy (or lazy) days. Make it as easy as you can for yourself and it will become a habit.


scorbett1103
01-16-2013, 12:33 PM
No excuses - you managed to get through the first three weeks, the first is the hardest! You CAN do it! I totally feel you on the busy schedule - I have 2 kids under age 6, I work full time, run a baking business on the side, work a third job as a personal aid, and my husband is a full time student. I get it. But as busy women, we also know that the key to staying on top of everything is planning ahead. IP is no different. For the first two months I was on IP, I took an hour one day a week to plan EVERY meal and snack for my entire week. I wrote it out and posted it to my fridge so I would never get lost. I also packed an extra drink packet and bar in my pocketbook on the off chance I got stuck somewhere.

If you have trouble getting the veggies in, think about what is getting in your way. Is it just timing, forgetting to have them ready and running out of time to make them? Chop a few days worth up and bag them in your fridge so all you have to do is grab a bag and know you have your 2 cups. If it's food boredom, try out some of the purees in the Fun with Veggie Purees thread - many folks use them in the IP soups, as gravy on their meat, etc.

You have the tools to get it done - time to set your mind to it and go forward. What happened before doesn't matter. What happens tomorrow matters completely - so make it count :)

Alma4343
01-16-2013, 12:43 PM
I'm three full weeks into the Ideal Protein Protocol, down 11lbs, and today have "fallen off the wagon". I've been scolding myself enough and I could really use some encouragement and tips on how to get my mentality back on track. I know it sounds pathetic but I really want to be healthy and changing my view of food is going to be a big part of that. I have a very busy schedule (taking care of children) and it can be hard to keep on track, there are times I can't seem to get all the veggies in. Advice and encouragement anyone??? :(

Chopping up raw vegetables 2 times a week REALLY helps me. It is so easy to grab a serving or two if you are in a hurry. I use cucumber, peppers and zucchini. Keep a day or two ahead on your food if you can. It really helps when you get super busy. Good luck. You had 3 weeks of OP, don't let 1 day derail you. You can do this!

cbl70
01-16-2013, 01:02 PM
karcher,
Just get back on the wagon and stop beating yourself up. Djs06 made a really good point. "You were consistent for 21+ days. You had 1 day of slip up(s). " By getting back on the wagon NOW you ensure that the 1 day slip up doesn't become a 21+ day slip up.

If you can determine WHY you fell off and what you can do to stop it next time, that is progress!

Calisto
01-16-2013, 01:10 PM
I don't get all my veggies in either, but I do what I can to get them in. Dill pickles are my savor in that area.

No excuses, just do it, make it work for you! I have 4 kids, work outside the home full time, right now have a husband who is working 90 hrs a week, am the PTO Secretary along with volunteer for other things and have to run the kids to practices etc.... I do what works for me 2 RTD shakes and get my veggies in, sometimes it's only a cup during lunch with lettuce but at least I am getting them in. I will admit when my grandma passed away Friday and since then I have not gotten in my veggies at lunch because of us traveling it was hard to do (we were in a small town too at lots of family functions) but I am back today with my 2 cups.

KitKat169
01-16-2013, 01:42 PM
Just do it seems to be the theme of the thread. I agree. However I know that is sometimes easier said than done. I find coming here to check in, to absorb what others are doing and pay attention to what I'm doing / saying is what helps get me motivated. I have also just started to read the book "The Beck Diet Solution" which is about cognitive therapy and behavioural modification in respect to losing and maintaining weight. I'm only on the first chapter but so far she really focuses in on the self talk and reversing the patterns that start people down the path to falling off the wagon.

So rather than beating yourself up and talking about what you aren't doing right, reverse that and think about what you have done right. What days went really well and how can you expand on that. What vegetables do you like the most or what is easiest to prepare so you have those in mind as your go-tos.

Keep in touch so the rest of us can support you with positive vibes!

karcher
01-18-2013, 12:30 PM
Day two fully back on track! :) It's my sister's birthday today and she is having a party tonight... I am bringing veggies and dip and have made sure I have plenty of cucumber sliced! My wonderful husband is making me dinner before we go so I won't be hungry and not tempted as much.

I want this! I am worth this! Here we go...


ps. Thank you all for your support and helping to readjust my perspective! You're awesome!!!

djs06
01-18-2013, 12:37 PM
:cheer: Great news! Proud of you!

darbs7
01-18-2013, 12:51 PM
If you had asked me three years ago...I would have thought it was the end of the world....but after 2 years in maintenance....mastering the art of "on" and "off" is the key to lifelong success.

No biggie...dust off...move on....kick butt:carrot::carrot:

KitKat169
01-18-2013, 01:00 PM
Day two fully back on track! :) It's my sister's birthday today and she is having a party tonight... I am bringing veggies and dip and have made sure I have plenty of cucumber sliced! My wonderful husband is making me dinner before we go so I won't be hungry and not tempted as much.

I want this! I am worth this! Here we go...


ps. Thank you all for your support and helping to readjust my perspective! You're awesome!!!

Great job on getting back on track!

IdealProteinNewbie
01-18-2013, 03:33 PM
I want this! I am worth this! Here we go...

YES!!!

learning to fly
01-18-2013, 04:03 PM
Karcher, I gotta say, I came to the forum just now with intention to write a post practically identical to yours!!! haha I didn't need to, because I read the responses you got, and I feel 100% better. I can't believe this forum...the support and positive energy here is unbelievable. I have tears in my eyes... I got derailed yesterday evening and today could not stop thinking about all the non-diet foods I wished to eat. Also I've been feeling weepy all day, and I'm not sure what's that about... :)

So, everyone who responded in this thread, THANK YOU!! I got so much out of it. Karcher, you and I are 100% OP today (but I gotta say, I started to actually feel good about that only after reading this thread). This forum is a life saver!!! :grouphug:

My2loseW8
01-18-2013, 04:59 PM
Karcher and Learning to fly.. I am right there with you! Lets do this! I derailed for a bit, by not being 100% OP. I am ordering what I need and am planning to succeed. I think guilt from that is keeping me back a bit.. Haven't been on here consistantly and kind of hiding away from it. I am up 5 lbs. Probably retaining water, and stalling from not being 100% We know what to do, we just have to embrace it! I too appreciate all the uplifting words!
~My

learning to fly
01-18-2013, 05:26 PM
Karcher and Learning to fly.. I am right there with you! Lets do this! I derailed for a bit, by not being 100% OP. I am ordering what I need and am planning to succeed. I think guilt from that is keeping me back a bit.. Haven't been on here consistantly and kind of hiding away from it. I am up 5 lbs. Probably retaining water, and stalling from not being 100% We know what to do, we just have to embrace it! I too appreciate all the uplifting words!
~My

I find I need to come here each day to keep strong! I haven't been on this site in 2 days and immediately started to falter.... Yes, I agree My! Lets do this!!! We do deserve to succeed all the way!

maezy1
01-18-2013, 05:42 PM
If you had asked me three years ago...I would have thought it was the end of the world....but after 2 years in maintenance....mastering the art of "on" and "off" is the key to lifelong success.

No biggie...dust off...move on....kick butt:carrot::carrot:

Love the input from you and all of the people who have maintained! It makes me feel like I chose the right program

karcher
01-19-2013, 08:36 AM
Learning to fly & My... Hang in there, it gets easier. For me I think it is so hard especially around my family to resist the foods that are off program mainly because I have always had an emotional connection with food. I was raised that way. Family gatherings were always centered around a meal or food of some type... and none of it healthy. I need to find a way to break that connection for good. I need to not have the bad habits of growing up continue to haunt me.

Love the quote that maezy1 has in the post above me... "I am in control of my food. Food is not in control of me!!!!"

Has anyone else found that when you fall of the wagon and eat carbs and sugars that you haven't had for a period of a few weeks that your body physically feels ill??? Falling off made me want to get back on and never do that again! I had a massive headache, felt so nauseous, and my body hurt like I had the flu but wasn't sick. Note to self: You NEVER want to feel like that again!!!

When I finally get there, maintenance will be tricky but I've learned that with IP you are giving your body the fuel it NEEDS! Not just eating for the sake of eating. I need to remember that the point of eating is to fuel your body to live.... not just because you can eat.

Love you all!!!!! Keep in touch, hang in there. We ARE worth this :)

karcher
01-19-2013, 08:42 AM
Be inspired.... I was.

MOTIVATION:

M-Make short term goals
O-Out with the negative
T-Think of why you want it
I-Imagine how you will feel
V-Visualize the future you want
A-Acknowledge your successes
T-Treat yourself with respect
I-Investigate new ideas and foods
O-observe your new healthy lifestyle
N-NEVER ever give up and NEVER give in!

bubbleblower
01-19-2013, 09:03 AM
No biggie...dust off...move on....kick butt:carrot::carrot:

Love this!

Be inspired.... I was.

MOTIVATION:

M-Make short term goals
O-Out with the negative
T-Think of why you want it
I-Imagine how you will feel
V-Visualize the future you want
A-Acknowledge your successes
T-Treat yourself with respect
I-Investigate new ideas and foods
O-observe your new healthy lifestyle
N-NEVER ever give up and NEVER give in!

And this!

The last time I was successful losing weight many years ago, I would visualize myself on vacation with my friends and say to myself, "I'm not going to be the fat one in the group who is always uncomfortable in a bathing suit anymore." It kept me going in the right direction. Visualizing the possibilities is really keeping me motivated this time, especially since it seems like the goal is actually achievable this time around!

IP43
01-19-2013, 11:49 AM
Be inspired.... I was.

MOTIVATION:

M-Make short term goals
O-Out with the negative
T-Think of why you want it
I-Imagine how you will feel
V-Visualize the future you want
A-Acknowledge your successes
T-Treat yourself with respect
I-Investigate new ideas and foods
O-observe your new healthy lifestyle
N-NEVER ever give up and NEVER give in!


I love this btw -- will print it off and put in my wallet

When I saw the title for this thread "How do you get back on track..." I thought of that ol' quote "How do you put your pants on? One leg at a time" (Why DID people ever say that btw??) I guess Nike's quote is better -- Just Do It. (swoosh)

I got off track and it's HARD to get back on track so I'm being a bit cheeky with my quotes but I "get" that it's hard to restart. It has taken me from mid-Oct to now to "get 'er dun" and it's still a daily struggle. I've been in the "3 day start up" for about 2 weeks now! But every day I start strong and many days are better than others and the weight IS coming off so... Just do it.

IP43
01-19-2013, 11:55 AM
....I would visualize myself on vacation with my friends and say to myself, "I'm not going to be the fat one in the group who is always uncomfortable in a bathing suit anymore." It kept me going in the right direction. Visualizing the possibilities is really keeping me motivated this time, especially since it seems like the goal is actually achievable this time around!

I love this and it's my goal too as we have some high school friends that get together every year. We missed last year, so this summer I'll see them all again, and instead of being the one who sits listening to who just did a marathon yadda yadda yadda, I will be the one struttin' on the beach with my boys and my hot bod with them all whispering "OMG she looks so fabulous with all that weight gone!" Once in awhile I wonder if my high school sweetheart will ever be there, and I want him to be saying "Wow -- that could have been my future if I wasn't such an..." well, you fill in the blanks ;) The power of "visualization" can be a big motivator for sure! (insert evil laughter here :devil:)

Dinie89
01-20-2013, 03:45 AM
I have found batch cooking and freezing meats ahead has helped me so much working and going to school makes stayin ip hard at times but it dose help to just pull out and defrost and heat - I also pre cut veggies and put 4 cups in a ziplock container for each day making sure I get them all in no problem

scorbett1103
01-23-2013, 12:51 AM
Bump...needed this tonight.

I fell off the wagon AGAIN today. :mad: i wasn't even hungry...just bummed I guess. Sometimes out of the blue this little voice rationalizes why I should cheat. You know, "I can always start over tomorrow. I'll just start on Thursday when I see my coach." I don't know what comes over me. It's like all of a sudden, out of nowhere, that seed gets planted in my mind & I can't shake it. Sometimes my body even gets the shakes because of it. WEIRD. Well tonight I did make a huge decision about my future. So I ate to celebrate...FOR THE LAST TIME.

Does this make any sense to you? Any advice? I know once I make it past 3 days I'll do great...it's just getting there. (I've already been to goal in the past...so I know what it takes). I'm sorry for the whining...& here I thought I'd be an easy 100%er. Thanks again for your support.

Tomorrow is a new day...a great day for a new start.

Don't be so hard on yourself. There's NOTHING easy about staying 100%! You are already ahead of the game because your eyes are opened to the issue. Now you just have to meet it head-on.

IP is great for exposing those underlying issues that we "medicate" with food. You know that what happened to you was not "real" hunger - especially with you mentioning that you got the shakes, that is withdrawal not hunger. The trick now is identifying WHY you got triggered - how did food get back in the drivers seat? Then figure out what you need to do to get back IN the drivers seat and keep food from regaining control of you. Start by reminding yourself constantly that food is the body's equivalent of gasoline for your car - at the root of it, that's ALL that it is. You don't overfill your gas tank, that doesn't do anything good for your car. You also don't put diesel in a regular gas engine's tank. Take back control by viewing food through that filter, it might help reset your brain a little.

Good luck!!

California Kathy
01-23-2013, 03:02 AM
WOW! I want to thank you for that post! I never once thought of using frozen veggies! Duh. I have a very busy schedule and I"ve been running back and forth the grocery store a couple times a week, and even then I cook two meals of veggies at night . One for dinner and one to take to work with me the next day. But by then, the ones I take to work are mushy and icky. So this is a blessing. And I bet the variety is pretty good in the frozen section.
Thx much !!!!!

IP43
01-23-2013, 06:02 AM
I was looking for something under my "favourites" and forgot about this link but it may be helpful. (I love when things just "appear" when you need them). It's the link to information on how to handle small and large "slip ups" by the Dr. who created the IP diet -- so we'll assume he knows what he's talking about ;)

http://www.trantiendiet.com/site/spip.php?article254

WorldTraveleronIP
01-23-2013, 08:17 AM
I was looking for something under my "favourites" and forgot about this link but it may be helpful. (I love when things just "appear" when you need them). It's the link to information on how to handle small and large "slip ups" by the Dr. who created the IP diet -- so we'll assume he knows what he's talking about ;)

http://www.trantiendiet.com/site/spip.php?article254

Thanks for posting that! Very interesting thread, so different from the first time I was on IP in 2010.

Faith1
01-23-2013, 08:31 AM
I was looking for something under my "favourites" and forgot about this link but it may be helpful. (I love when things just "appear" when you need them). It's the link to information on how to handle small and large "slip ups" by the Dr. who created the IP diet -- so we'll assume he knows what he's talking about ;)

http://www.trantiendiet.com/site/spip.php?article254

Thank you!!

scorbett1103
01-23-2013, 11:46 AM
Thanks so much for your response! You should really consider being a coach. Your answers are always so "right on!".

You are right. I think that next time I'll go for a walk instead. I also need to remember how yucky I feel right now. Once I get to maintenance again (and I WILL!), I doubt that I'll do the cheat days. I really believe that's how I fell off in the first place. I just get addicted to those darn carbs! I have really put all this weight on in 9 days!! I'm just hoping that it comes right off since it has been such a recent gain...but a biggie. I went overboard because it was all restricted for so long. Needless to say, I've learned my lesson.

I'm going to put my "big girl panties" on today (geesh...look at the time!) & rock this new lifestyle!!

Thanks so much for your response...YOU truly made a difference! :hug:

I'm so glad it helped :) I want to say there are a few people who have posted resources/books on carb addiction - it might be worth looking for, or if someone has the link to the post they can add it here :)

Roo2
01-23-2013, 01:19 PM
I prep my family meals and make double matches and freeze some.
For me since my tastes are very plain I can easily get IP ready fast.
When going to work I carry 1-2 days worth of packets ,Tuna in a packet,whole cucumber,Red Pepper,and always have a peeler in my Backpack.
Grab my Shaker and Insulated bottle with Black Coffee.
Also have Teabags for hot or Iced Tea.
Sometimes I think we can over think things,I can have my food ready in 5-10 minutes that includes the time it takes for the coffee to brew!
I'm a procrastinator my nature so I work better under pressure.
Don't waste your time worrying about a bell that can't be unrung ,use it as a teachable moment.
There are enough people in the world that will beat up on us ,lets not do it to ourselves.
Sometimes I believe we learn more my are mistakes then we ever would by not making them.
Be proud on yourself of what you have accomplished so far 3 weeks OP :carrot:
Good Luck and give yourself a Do over! :hug:
Roo2:carrot::carrot::carrot: