I came across this post in the Exercise Forum of 3FC (not our Exercise thread) & thought it made some good points... she starts out talking about exercise, but the part that impressed me was what she said about bingeing... I can so identify with that blaze of glory!.. obviously, she's not doing IP, but I think her wisdom is worth sharing...

Originally Posted by kaplods:
Most people can't lose weight from exercise alone, because increasing exercise tends to also increase hunger. Without conscious effort, most people end up adding enough extra calories to compensate for the extra exercise.

That doesn't mean you can't do it, just that it's not likely.

My husband was very opposed to dieting for weight loss. When we were first married, he thought he could exercise his weight off. We joined the gym, and he was doing 3 hour workouts (and he had a very strenuous job).

He got fitter, but no weight came off. He was extremely discouraged, but once he started counting calories, he started realizing why the exercise alone wasn't working. Some of his favorite healthy, after-exercise snacks (like sunflower seeds) were the calorie equivalent of a huge meal.


When I started this particular journey (that has since netted me about 94 lbs lost), I didn't have a food plan. My plan was to make better food choices, and add in activity (I was so disabled, calling it exercise would be misleading).

I did make some important health strides, but I didn't lose weight. In fact, two years of healthy changes and I didn't lose a single pound during that time. Now weight loss wasn't my only or even primary goal. In fact, I decided that I was going to make changes that I was willing to commit to and continue with even if no weight loss resulted. And for two years, no weight loss resulted (I did get stronger and fitter, but I did not get thinner).

To lose weight, I had to have a food plan. Even so, I didn't look at it as a written-in-stone, do or binge diet (we're taught to diet this way, so when we follow the ineffective pattern it's not because we're stupid, it's because it's how we've seen it done - often the only way we've seen it done).

To lose weight, we need to break the traditional pattern, we have to find a new way.

That doesn't mean you have to have a formal diet plan, but you also don't have to decide that followng a plan less than perfectly is justification or trigger for a binge.

It's a hard habit to break, because it's practically diet-law. It's how dieting is done in our culture - perfection or dismal failure. If you're going to make a mistake, make it a big blaze-of-glory disaster.

As I've said many times, if dieting were mountain climbing, we wouldn't survive it, because the "appropriate response" to a stumble would be throwing ourselves off the nearest cliff so we could "start fresh tomorrow."

Many of us are killing ourselves because of our need to turn small mistakes into blazing-glory disasters.

I've dieted for 40 years, since kindergarten, and most of my life, I would have a very difficult time sticking to a food plan without all of the feelings you - getting discouraged and frustrated and ending up bingeing.

But it wasn't because I was stupid, it's how we're taught to diet. We're just doing what we see being done (we all know that "do as I say, not as I do" doesn't work. People learn to do what they see being done - even if everyone's lips are saying "don't do it this way.")

We have to find a different way to act and usually think (and that's not so easy).

I learned that the problem wasn't with my food plan, it was my reaction to it, and that mistakes didn't have to be become flaming disasters.

When I realized there was no blowing it. That being imperfect didn't mean that I should really screw it up as badly as I possibly could in order to "start fresh."

I still make huge mistakes with my food plan, I just don't stress about it. I'm much more ok with "good enough." I don't have to be perfect, I just have to do better. I remind there is no starting over, there's only moving on.

I also have declared dieting a no-guilt zone. I remind myself that short of becoming a cannibal, there's no way that food can make me "bad." Food can make me fatter, but it can't make me useless, worthless, or evil.

Having a food plan isn't bad either (and not being able to stick perfectly to it, isn't bad either). It's like a grocery list or to do list - a tool to make your life easier, not a test of your worth as a human being. And as long as you see and use it as a tool - there is no reason to punish or console yourself if you don't adhere to it perfectly.

I follow an exchange plan, but I don't see it as "written-in-stone" law". It's a guideline, and if I'm hungrier I'll eat a little more and write it down (reminding myself that eating more isn't "failure" it's just reality some times). Some days I eat all my exchanges in the quantities I've set as my goals, sometimes I'll eat less, sometimes I'll eat more. Some times I'll get in all my dairy servings, sometimes I won't.

They're guidelines, and nothing more. I don't have to stress over imperfection - that's something I chose to do. And choosing it was counterproductive. I didn't have to change the food plan, I had to change what the food plan meant to me. I had to change my reaction to it.

I'm not "bad" if I'm not perfectly on plan, but having a plan (even if I'm a little off) works better than having no plan. When I have no plan, I tend to go on food (and calorie) binges. If I have a plan that I feel must be done perfectly (and if it can't be done perfectly, should be done perfectly horribly by going on a binge so extreme it would more truly described as a bender).


I truly believe that guilt in response to perceived imperfection is enemy #1 to weight loss. If you can banish the guilt and the need for perfection, you will have cut your work and stress by 90%.

hugs :hug:

Great article AuntSheshie. I think we can all relate to it. I know I let a small slip turn into a giant fall. Then I beat myself up and feel like throwing in the towel. It's a marathon for life, not a 100 meter race for today isn't it?

ESammy, I had wondered how you were doing. Nice to see you back but wish we were all in the maintainers chat instead of this one.

I keep restarting and making it a few days then wham, I'm off again. Maybe we all need a kick in the fanny so we can all get back into focus for IP. Where's Novak when we need her? She was so good about telling us how it is.

We all know that if we follow the plan, we will lose the weight and if we accept the lifestyle of eating changes, we will keep it off. That's something I need to say over and over again to myself. Do I want this or not? Am I tired of being over weight? Do I like being over weight? Am I tired of my pants being so tight around the waist that I unbutton them while in the car? Well then, what am I gonna do about it. Cry in my coffee or get my butt going? I'm tired of the weight. I'm tired of having food control me. I'm tired of being tired.

I'm challenging myself and anyone else who wants to join me, starting Monday (so I can get my mind into this), that I will stay on program to the bitter end. I will check in everyday starting Monday and post my loyalty to IP and hope others will join me. I know that together we WILL DO THIS! My pledge to myself is to be at goal by Christmas. I know I can do this. IP does work. One day at a time soon turns into a lifetime pattern.

Who's joining me? Who's also tired of being tired? Let's pump each other up and do this!

Originally Posted by iowahawkeyemom:
Great article AuntSheshie. I think we can all relate to it. I know I let a small slip turn into a giant fall. Then I beat myself up and feel like throwing in the towel. It's a marathon for life, not a 100 meter race for today isn't it?

ESammy, I had wondered how you were doing. Nice to see you back but wish we were all in the maintainers chat instead of this one.

I keep restarting and making it a few days then wham, I'm off again. Maybe we all need a kick in the fanny so we can all get back into focus for IP. Where's Novak when we need her? She was so good about telling us how it is.

We all know that if we follow the plan, we will lose the weight and if we accept the lifestyle of eating changes, we will keep it off. That's something I need to say over and over again to myself. Do I want this or not? Am I tired of being over weight? Do I like being over weight? Am I tired of my pants being so tight around the waist that I unbutton them while in the car? Well then, what am I gonna do about it. Cry in my coffee or get my butt going? I'm tired of the weight. I'm tired of having food control me. I'm tired of being tired.

I'm challenging myself and anyone else who wants to join me, starting Monday (so I can get my mind into this), that I will stay on program to the bitter end. I will check in everyday starting Monday and post my loyalty to IP and hope others will join me. I know that together we WILL DO THIS! My pledge to myself is to be at goal by Christmas. I know I can do this. IP does work. One day at a time soon turns into a lifetime pattern.

Who's joining me? Who's also tired of being tired? Let's pump each other up and do this!

I'm with you! I need major pumping. You are so right - we know it works when we can stick to it. I've regained 10 lbs. I'm going on a cruise on October 15. It is not tropical (Boston to Canada) so at least I don't have to put on a swim suit. I've been doing exactly what you have - except I can't even manage to stay on for 2 days. Honestly, I can't even make it through a full day. It's that night time treat that I want. And I want a lot of it. So let's do it! You've got me excited! Question, if we're doing Phase I - do we go back to no exercise?

Originally Posted by deelee10:
Honestly, I can't even make it through a full day. It's that night time treat that I want. And I want a lot of it.

I've found that my most horrible cravings come after 9pm. (I can push them back with hot and iced tea til then.) So if I go to bed 9-9.30 I am fine. If I stay up later, its much harder. (Munching on Dill Pickles also helps fight off obsessive thoughts of hunger)

So maybe the solution is to give up on nighttime tv, internet, reading, etc and force yourself to go to bed early for a full week to retrain your body and break old habits.

Originally Posted by FinnSteven:
I've found that my most horrible cravings come after 9pm. (I can push them back with hot and iced tea til then.) So if I go to bed 9-9.30 I am fine. If I stay up later, its much harder. (Munching on Dill Pickles also helps fight off obsessive thoughts of hunger)

So maybe the solution is to give up on nighttime tv, internet, reading, etc and force yourself to go to bed early for a full week to retrain your body and break old habits.

Thanks for tip Finn. I forgot about the dill pickles. They are very helpful. I have to make a more concerted effort. Perhaps when I am feeling that craving I'll grab a dill pickle, come on 3fc and read some inspiring posts! I remember when I was OP in April I was at a great party, confronted by amazing goodies. I had my I phone so I went on line, wrote a post to 3fc. Just composing the post helped me through. I have to plan on how I'm going to get through those tough times. Think I've got one now.

You're not alone!
 

[QUOTE=iowahawkeyemom;3997086]I'm sure there are others out there like me. I started IP almost a year ago and did so well. Started to feel comfortable at where I was at. Around Christmas time, I took a break that I never should of done. I was within eight pounds of my goal.

I think weight control must be like quitting smoking (I never smoked, though). I mean the more you practice quitting "carbs" the more successful you will be the next time. I'm restarting and the program is so easy it's hard to fail. Seriously. We can do this!!

It's so exciting for me to see all my old friends here: Linden, Kaarin, Iowahawkeye, Aunt Sheshie, Darbs!!!!

Unfortunately, I'm back. I've been off and on plan since last December, and it's all finally catching up with me. I'm 23 pounds over my lowest weight of 123 last December.

I'm using alternative products and have been for quite a while. I find that I stuck to the plan better when it was costing me $81 a week for packets.

Oh, well. I'm one pound under where I was last year on this date, and I'm trying to get back to where I was a year ago, i.e. averaging a three-pound-a-week loss.

I'm gonna need you guys to keep me on this!

Two things I've learned in the past couple of weeks... those things I used to think tasted soooo good don't taste as good now... & I've been in denial about how the little cheats were hurting my progress... the scales hadn't shown a weight gain until a few days ago, but I just felt & looked fatter... back on protocol all this week & -- I never thought I'd say it -- I'm glad to see my wrinkly tummy back again... it was getting too tight, in the wrong direction!.. this way of eating works, I've just got to remember that...

hugs :hug:

Originally Posted by iowahawkeyemom:
Great article AuntSheshie. I think we can all relate to it. I know I let a small slip turn into a giant fall. Then I beat myself up and feel like throwing in the towel. It's a marathon for life, not a 100 meter race for today isn't it?

ESammy, I had wondered how you were doing. Nice to see you back but wish we were all in the maintainers chat instead of this one.

I keep restarting and making it a few days then wham, I'm off again. Maybe we all need a kick in the fanny so we can all get back into focus for IP. Where's Novak when we need her? She was so good about telling us how it is.

We all know that if we follow the plan, we will lose the weight and if we accept the lifestyle of eating changes, we will keep it off. That's something I need to say over and over again to myself. Do I want this or not? Am I tired of being over weight? Do I like being over weight? Am I tired of my pants being so tight around the waist that I unbutton them while in the car? Well then, what am I gonna do about it. Cry in my coffee or get my butt going? I'm tired of the weight. I'm tired of having food control me. I'm tired of being tired.

I'm challenging myself and anyone else who wants to join me, starting Monday (so I can get my mind into this), that I will stay on program to the bitter end. I will check in everyday starting Monday and post my loyalty to IP and hope others will join me. I know that together we WILL DO THIS! My pledge to myself is to be at goal by Christmas. I know I can do this. IP does work. One day at a time soon turns into a lifetime pattern.

Who's joining me? Who's also tired of being tired? Let's pump each other up and do this!

Thanks, yes, wish we were in the Maintainers. There are some fundamental issues that I still have with this program - I have to exercise. I am on my treadmill every night for at least 40 minutes and I'm also back at aerobics 3 days a week. I didn't enjoy the feeling of weakness and loss of muscle when I did this before. Yes I was getting smaller, but was also feeling very jiggly. :) I think it's why I gained so incredibly fast - no muscle to burn up those calories. I have to exercise. If that means taking in extra protein then that's what I'll do. It'll be a mix of the regular Phase I and the Athlete's protocol. Even when I followed this diet to a "t" last spring, after the first two weeks, I only every lost 1 to 1.5 lbs a week. I was shrinking at an alarming rate though - I went down 2 sizes in a matter of weeks. It was very, very strange. But I'm going to try to keep myself off the scale every day. As long as I follow the plan, then it will eventually come off - just not as fast as everybody (my old Coach) would like. It's just going to have to be my personal reaction to this diet. I still get lightheaded and stomach distress when I eat the soy products. The only things that don't upset my stomach are the Omelette and the Orange drink. Fortunately, I like them both. I cannot bear the puddings or the shakes. It seems the people that have the best results are having those shakes twice a day. Oh well. When I did this program last spring, it was to lower my blood pressure and it worked like a charm. So - I'm back on this because I want my health. I'd also love to be smaller, I don't care about the number, I just want to look good in my clothes and have healthy blood pressure and blood sugars. So - iowahawkeyemom - I'm in. But I won't be posting my weight so much. That can't be the issue for me. But this is the end of Day Two and I did lose 2.8 lbs from yesterday to today. Okay - I'm done with the numbers. :)

Originally Posted by amylew:
It's so exciting for me to see all my old friends here: Linden, Kaarin, Iowahawkeye, Aunt Sheshie, Darbs!!!!

It's wonderful to see you, too, even under trying circumstances although I actually see you're original picture every time I see your name. :)

Sheshie, thanks for the good post. I really look forward to reading the things you find and share.

Hey Finn, I tried the prawn recipe last night and loved it. And I think you're suggestion about sleep is right on the money. Now I'm trying to get my head around the idea of not reading at night. That's about as incomprehensible as the idea of closing the bedroom door on the puppy-for-life and Andy the 19-year old cat. But I guess, if I'm committed, they're on their own tonight, too. Lord, I hate whimpering.

And I guess what I'm leading up to is to say I'm with you, I. Mom, and I really, really appreciate the intestinal fortitude it took to say what you've said. :hug:

Thank you Aunt Sheshie,
I can totally relate! I find that on my plannned cheats I go way overboard! I rationalize it by by knowing that I will be back on track tomorrow, it's always tomorrow!

And after I have small cheats, I throw away a whole day of good eating by continuing to eat the worst food I can possibly find! Which in turns leads to the tomorrow rationale, and the feelings of failure.

Originally Posted by Aunt Sheshie:
I came across this post in the Exercise Forum of 3FC (not our Exercise thread) & thought it made some good points... she starts out talking about exercise, but the part that impressed me was what she said about bingeing... I can so identify with that blaze of glory!.. obviously, she's not doing IP, but I think her wisdom is worth sharing...



hugs :hug:

Just starting - help
 

Hi guys,

I'm new and this is my first week on Ideal Protein. I am REALLY struggling already and it scares me to think I have 7 more weeks of phase 1. I am really good at by-passing the cookies, cakes, treats etc. that are in my office daily and I am walking 30 minutes a day and that's all good. I am not enjoying the food however. I am not a big veggie fan and I am really having trouble getting all these veggies down. I have tried adding them to food, eating them on the side at my desk and even throwing them in a blender. I am sick of them already and this is what is going to be the downfall unless I can find a way to enjoy them a little more. Oh my kingdom for a yogurt or an apple about now (sigh)!!! I really need the support of my fellow Ideal Protein partners and hopefully some suggestions to help me with the veggie struggle. :?:

Thanks everyone,
Carol

Originally Posted by Linden:
I tried the prawn recipe last night and loved it. And I think you're suggestion about sleep is right on the money. Now I'm trying to get my head around the idea of not reading at night.

Glad you enjoyed it. One of my faves!

RE: Not reading at night / plus other post about once you "blow it" and cheat, then you just eat everything and decide to go back on tomorrow

I have found the most of our battles are in our heads. If in our heads we feel like "I will never be able to eat chocolate cake again, so if I 've already eaten a tiny piece, then I have to eat the entire cake!"

And thats the problem. Going to bed a little early usually re-sets your internal clock (and hunger cravings) in days, not weeks or months. Overcome the habit of wanting to eat after 9, and then you can go back to reading at night. But staying on the PC late is one sure way of building up cravings until you feel you cant control them. even if you are on a support group board... just go to bed.

I think the healthiest way to overcome the obsessive urges is not to say "I will never be able to eat XX again" but to tell yourself that you WILL be able to eat that again, but just not today.

I also think we unintentionally sabatogue ourselves by cheating on a "small thing" so that we can justify huge cheats ("well, this day is screwed. I might as well enjoy it to the fullest before I head back to prison" ) If you cheat a little, let it be a little cheat, not the doorway into more. Forgive yourself and move on... to another salad, dill pickles, a 2-egg white scramble, or something still on-program until you get under control.

for what its worth...

Originally Posted by mickey2011:
I am not a big veggie fan and I am really having trouble getting all these veggies down....I really need the support of my fellow Ideal Protein partners and hopefully some suggestions to help me with the veggie struggle. :?:

Try some of the recipes on the Facebook page I set up:
http://www.facebook.com/idealproteinlohja

There are also tons of links to fantastic hints and recipes in the first post of each DAILY THREAD.

There are lots of ways to hide the veggies. Try the recently posted "Egg Foo Young" (with sprouts) or "Mock French Toast" (with shredded zucchini). Jordann's famous "Big Mac in A Bowl" is the best way I know to rediscover salad. If you have tried the blender with soups, try it again adding more spices. (Mrs Dash, Tabasco (original or mild), chili powder, etc)

For me, a lot of the battle is mental. I NEVER ate veggies before this diet. (unless it was Carrot Cake.) It does get easier...

Originally Posted by mickey2011:
Hi guys,

I'm new and this is my first week on Ideal Protein. I am REALLY struggling already and it scares me to think I have 7 more weeks of phase 1. I am really good at by-passing the cookies, cakes, treats etc. that are in my office daily and I am walking 30 minutes a day and that's all good. I am not enjoying the food however. I am not a big veggie fan and I am really having trouble getting all these veggies down. I have tried adding them to food, eating them on the side at my desk and even throwing them in a blender. I am sick of them already and this is what is going to be the downfall unless I can find a way to enjoy them a little more. Oh my kingdom for a yogurt or an apple about now (sigh)!!! I really need the support of my fellow Ideal Protein partners and hopefully some suggestions to help me with the veggie struggle. :?:

Thanks everyone,
Carol

:welcome: Carol!.. congrats for starting one of the most successful new lifestyles in the history of dietdom... the first week is almost always tough, but hang in there, it really does get easier... in addition to the links & suggestions FinnSteven gave you, you might also benefit from visiting the Wayward's newbie group thread...

Originally Posted by FinnSteven:
Glad you enjoyed it. One of my faves!

RE: Not reading at night / plus other post about once you "blow it" and cheat, then you just eat everything and decide to go back on tomorrow

I have found the most of our battles are in our heads. If in our heads we feel like "I will never be able to eat chocolate cake again, so if I 've already eaten a tiny piece, then I have to eat the entire cake!"

And thats the problem. Going to bed a little early usually re-sets your internal clock (and hunger cravings) in days, not weeks or months. Overcome the habit of wanting to eat after 9, and then you can go back to reading at night. But staying on the PC late is one sure way of building up cravings until you feel you cant control them. even if you are on a support group board... just go to bed.

I think the healthiest way to overcome the obsessive urges is not to say "I will never be able to eat XX again" but to tell yourself that you WILL be able to eat that again, but just not today.

I also think we unintentionally sabatogue ourselves by cheating on a "small thing" so that we can justify huge cheats ("well, this day is screwed. I might as well enjoy it to the fullest before I head back to prison" ) If you cheat a little, let it be a little cheat, not the doorway into more. Forgive yourself and move on... to another salad, dill pickles, a 2-egg white scramble, or something still on-program until you get under control.

for what its worth...

You are so right, FinnSteven... I've always said, IP is as much about retraining our mind as it is about retraining our stomach & our pancreas... thanks for an excellent post...

hugs :hug: