For the first time in the past 15 1/2 weeks of dieting, I am seriously worried that I am going to fall off the wagon.
I think I hurt my knee last night after walking, so I skipped exercise for the first time on a non-rest day so I could rest my knee and avoid further problems. When I don't exercise, I feel like I'm failing so I might as well eat. And it's all I've been thinking about today.
To make things worse, I ordered a new pair of pants that are two sizes down from where I started. I thought they would be loose, but they were tight on me. Wearable, but tight. I felt so discouraged...I thought they would be loose and I would be close to being three sizes down.
Concern about my knee, not walking today, and not being as far along as I had hoped have all conspired to make me want to go to my favorite BBQ place and just order tons of brisket, sausage and creamed corn. I still have Halloween candy in my house, and want to open a package. I have resisted, but if my knee doesn't rebound, I am so afraid that I will fall right back into my old habits. I'm so worried that my knee won't get better and that I'll just give up and start eating like a pig again. How can I keep myself from doing that?
The best suggestion I can give you is to try and keep yourself as busy as possible. Since your knee is making you unable to exercise go find someplace you can volunteer. Get involved with people and get busy.
Whatever you do - don't fall into the habits you used to do which included food. Do different things to limit the association and DO NOT watch TV. The food ads will get you every time!
going back to your old habits sure isn't what is going to make those new pants too lose!
I don't know your stats but even losing 2 lbs a week (a very good average) is 30 lbs. And depending on your size, 30 lbs is not going to be 3 pants sizes. I have lost over 60 lbs and it's taken that long for me to be down 3 sizes!
So I would say to stop judging yourself again unrealistic expectations. Plus while it's frustrating to not exercise, controlling what you eat is a bigger piece of the weight loss puzzle. So for now, work the part you can control, which is making sure you stay on plan with food. Give your body a chance to heal, and then you will be able to add back in the exercise. But punishing yourself by going out of control isn't going to heal your knee. Get rid of the candy in the house - throw it in the trash if you have to but better there than on your body!!
Do you have any hobbies or interests that could keep you busy? I learned to knit when I was first losing weight and that was really helpful. Keeps my mind and hands busy!
If I couldn't get any exercise in I would make sure to keep my eating very much on plan. It doesn't have to be all or nothing; you can still make progress while your knee heals.
If I couldn't get any exercise in I would make sure to keep my eating very much on plan. It doesn't have to be all or nothing; you can still make progress while your knee heals.
This is my approach too. I put some podcasts on my iPod and go for a walk. Even just 20-30 minutes of casual walking (not even brisk enough to break a sweat!) boosts my resolve to stay on plan for the rest of the day. It's really amazing what a little activity can do.
If you feel you don't need to go to the hospital/doctor because of knee pain, then it is probably very temporary (a week or so). So, no need to freak out.
I do know the feeling though - and I sympathize with you. I agree with just trying to keep your calories under control. Weight loss really is more about calories than exercise.
As someone who has lost 20lbs following knee surgery where I spent 5 weeks walking with crutches I can tell you that exercise with knee pain is entirely possible.
Best advice I have is to go to a swimming pool and walk in the water. Failing that, go to the gym and on the rowing machine. Failing a gym membership, do some situps, and whatever doesn't cause you pain (obvious exclusions are running, jumping, squats etc). You will need to pay perfect attention to what you eat though....look at it as an opportunity to test yourself, to challenge yourself to lose weight. There will be days where life gets in the way and you skip scheduled exercise sessions....think of this as practice.
Regarding the pant sizes, I too stuggled with this. I couldn't figure out how clothes that wouldn't fit a few months ago now do, but the clothes that I was wearing didn't feel any looser. The answer was simple, I was squeezing myself into current clothes and in completed denial.
I agree with the "keep yourself busy" mentality to keep your mind off food. I enjoy scrapbooking and reading. I also like drinking various herbal teas to stop myself from snacking.
I managed to get through things yesterday without doing anything stupid. I stayed within my calorie range and rested my leg. I didn't walk today either, and yet I still didn't eat anything I shouldn't. I think I got through the rough patch, and many of the thoughts and suggestions you provided helped.
I think I am going to do as others suggest, and try a smaller amount of exercise than I normally do tomorrow. As much as I hate getting up early, it is probably good to keep the routine (but I admit that sleeping in has felt good). My knee is feeling better, but not 100%.
I do have things to do that keep me distracted, but for some reason, the real temptations hit when I was at work and couldn't have done any hobbies if I tried! I guess I was just bored, and frustrated by lack of results.
Now another big obstacle this Saturday: I have family members coming for an unexpected visit, and they want to go for Mexican food. Oh boy. I'm going to try to take them to a Mexican place where I can get a grilled chicken salad, or some sort of grilled meat and vegetables.
Sorry KittyKat I though you injured your knee running- I didn't realize you mentioned in your OP that you were not walking!
A short, 20 minute light yoga routine in the AM can really set the tone for a wonderful on-plan day. Include some relaxation and breathing. I feel like exercise connects me with my body and helps me stay in-tune with it when I get cravings. Yoga does the same thing, minus the impact.
to get your mind off food grab your favourite spice (mrs dash for example) and dip your pinky finger into it then lick it off, it makes you feel as though you have eaten after you do it a few times. i do this any time i need help and for me it's "McCormicks garlic and sea salt Ginders". i take just a little lick every time i am think i want to eat. Also have a no calorie beverage or water you can sip on while you lick.
Need help getting my mind off food
). My knee is feeling better, but not 100%.
