Not too hard, a cheeseburger and a milkshake yesterday, and today I haven't tracked my calories but made reasonable choices.
I think it was a lack of planning. I ran out of my "safe" foods as well as money in the food budget, was super busy, and had to wait a couple days to do a grocery trip.
Any tips on how to plan better in advance? I am ready to get back on the wagon tomorrow.
I think you should count your calories now so you know what really happened today, and you can tell yourself you didn't go completely off the wagon. How to plan better? It's hard on a budget, but don't buy fast food! I always buy huge bulk at Sam's or Costco and try to always have pretty decent snacks available in my giant handbag, just in case.
A cheeseburger and shake sound more like you were feeling deprived more than out of money and looking for a low cost easy fix. Milkshakes in my area cost more than a diet coke or water. ...but don't feel bad, take control.
My advice is don't feel like you have to give up everything to stay on plan. When I am having cravings I work them into my plan. I look up the nutritional information online and find the best choice for me that fits my cravings. I adjust my meals for the day, or sometimes a few days to fit it in. I also will increase my workouts to adjust for going over. I have a personal rule that I have to make up for it that day because I don't always feel like following through on it.
I personally look at both calories and saturated fat to find the most filling and best nutritional choice. In fact when eating out, picking low saturated fat food seems to be the best way for me. The heart association recommends 20g or less per day. I keep my daily value between 8 - 12g. When I stay within this limit my food choices stay healthy and I lose weight.
Some of my picks for strong cravings are:
Steak and Shake: double hamburger (no cheese)
Uno's Pizza: Eggplant, feta and spinach pizza
home made pizza: we buy wheat crust and add fat free feta, turkey pepperoni, low fat mozzarella and whatever veggies we have
Taco bell: fresco style chicken tacos or if I am really having cravings I will fit in a nacho bell grande
KFC: grilled chicken breast and side of coleslaw or baked beans
McD's: breakfast I have egg mcmuffin without meat, dessert I have an ice cream cone or hot fudge sunday (but they are higher in cals)
Ice cream: skinnycow
Bacon: meatless bacon
If I ever crave french fries I have a small with a salad. Best ones I found nutritionally were from sonic, but if I'm out I will get small fries at which ever place I am at.
I hope this help. Remember, don't beat yourself up about this. It's one day and tomorrow you start all over. ...just keep counting.
I think falling off the wagon is natural for all of us sometimes. Its what you do after that that is important. Move on, make some good food choices and try to balance it out...thats what I'd do. I struggle with my food choices and some days are better than others. I just tell myself to keep going forward and don't give up.
Just Pick yourself back up ~start over and never give up.
If I run out of some of my lower calorie items ~I just make due best I can.
Especially had these troubles this soummer since the kids have been home from school because the grocery bill is higher.
A milkshake sounds good and a cheeseburger but just remember that
a good thing to go by next time would be If it happens again just get the cheeseburger... Or just the shake....So your at least deleting one of those cravings If you give in......
OR MAYBE DELETE THEM BOTH ALL TOGETHER...........
Try boca burgers at home to help with cravings of cheeseburgers....They aint priced high and they are very low in calories. And for a milkshake craving ~Maybe eat a 100 calorie ice-cream fudge bar next time in it's place.
They are delicious and just 100 calories when you need a Good sweet fix.
I AM SOOOOOOOOOOO KNOWING YOU CAN DO THIS!!!
Everyone goofs up from time to time....Just start back over.
I think that if you are looking at it as "falling off the wagon" then you are dooming yourself to failure from the beginning. Yesterday you wanted a cheeseburger and a milkshake and that is fine. Today you tried to make some better choices and that is fine too. You have to accept that in real life, you aren't always going to eat the low-cal, healthy foods for every single meal of every single day. If you did that for two weeks, then no wonder you were craving some of your old favorites! The real key is to work those craving items into your weekly calories so that you can still eat them (occasionally) and still lose weight.
I've been doing the weight loss thing for many years. My pattern has been up and down, the same 50-60 pounds, over and over. Finally after losing 60 pounds in less than a year back in 2001 and then regaining it nearly all back over the next few years, I decided in 2006 I needed a life change that included being willing to accept a slower pace of weight loss in exchange for only making changes that I could live with permanently. I've had periods of weight loss at a rate of about a pound a week and also periods where I just maintained my weight but for the last three years I have not gained any weight for the first time in my life. Since January I've been back in losing mode and have lost about 32 pounds, again a pound a week. The progress has been slow but I can tell you that I have indeed had cheeseburgers, milkshakes, and much more during that time. I am content with the slower rate of weight loss since I have not made drastic changes to my eating. I have really tried to up my exercise but I still eat fast food several times a week, I just try to make better choices when I do.
TMG2008, you said just what I need to hear. Today is a birthday dinner, then two barbecues in September. So far I've had smooth sailing, but now I'm concerned about getting off course. I will just have to think of this as part of life and try to not worry if I do eat a few treats.
Firstly, I adore your user name, I looooove soyrizo. Anyway, on to the topic~ to prepare? simply put, have healthy foods around. It always works awesomely for me to have a variety of options so if one thing doesn't sound good at the moment there's always another healthy option to turn to.
I have found If I'm on a tight budget and cant afford to go buy all my groceries i can go and just buy one lean cuisine which is going to be the same price as eating out. or if i have no other choice but to get fast food because of what ever reason it's very easy to fit fast food into your calorie budget the main point is not to over due it or back to your old eating habits remember portion control instead of getting a large sized big mac meal why not get a kids happy meal with a diet coke? it's only 550 cals.. or a grilled chicken salad with Italian dressing ...this is what I try to do when I'm in such situations.
but don't beat your self up, to me the greatest part of calorie counting is nothing is truly off limits. and for me this is a way of life I'm i learning and teaching myself to eat the way I will have to eat forever. it is not reasonable to believe you Will NEVER have a cheeseburger and shake again. it's about moderation, portion control and making healthy choices 99% of the time. but we all have to cut our selfs a break from time to time and take the 1% and not feel guilty about it
Fell off the wagon
