Over eating and Self Control

Friends,

How are we doing? [[I never really know how to introduce or start my blog, I always find it rude to just jump into it but I guess there are no blog rules, right?!?]]

This week has been really interesting for me! I have over ate twice and not in the way you are thinking! I ate too much in one sitting and then to little or none at all in another sitting (which is a big no no no and mentally has been $ucking with my mind) a good example could be Tuesday. On Tuesday I ate my usual breakfast (Cheerios) and for lunch I went out with my coworker to Blockheads (Mexican restaurant) and order a quesadilla the quesadilla just had grill chicken and cheese (not too sure what type of cheese) but it was pretty bland no dressing just how I like it =] well it is cut in three pieces and I knew by piece 1 and half I was done I was good to go I could have asked for it to go and ate it for dinner or taken it home to Chewy or maybe thrown it out, I dunno I had options, but what did I do? I STUFFED IT, I forced myself to finish it as if I was in a "who can stuff themself most contest"! I am not really sure why I did it, I know that while I was stuffing myself I was like telling myself this is enough I don't need no more but yet I kept going at it. I was stuffed the whole day that I came home and ate an orange and called it a day. So while I didn't over eat or go over my calories intake I am still upset that I have no SELF-CONTROL to just say no, to just say enough is enough. I actually know that I have a self control problem in general but now it's bugging me a bit more! The fact that I did over eat like that twice really has me feeling like the diet is going down hill!

See it's all a mental thing, because I know that it is not going down hill but yet a part of me is saying screw it you already messed up go eat that Chinese food you been craving! So I need to re-vamp myself mentally!

What am I going to do differently?

I decided for this month or until I fill comfortable to do weekly weigh ins! That way if I am falling off the wagon I wont be too deep in to not fix it (thats my main and most important reason) and because seeing a lost even if its a pound or half a pound will motivate me to keep at it. (I am still going for a total of 8 pounds OFF by end of this month). I also decided I can't force myself too much one day and than the next day half ass it I need genunie breaks, to sleep, to live, to enjoy! So when I feel like not working out I won't maybe I'll take a longer walk! Eat less, something but like this morning I went to the gym for NOTHING it seemed although my boyfriend told it be like that sometimes and something is better than nothing!

Switching it up, I cheat all the times but usually not with things I like and my cravings are driving me crazy to where I feel I will have a crazy binge that might make all of this worthless so I said when I get to 165 first stop will be to a nyc pizzeria and I am enjoying a slice =] eating it nice and slow! and when I get to 160 Chinesse here I come!

I read this and found it quite interesting...What Phase are you in...I feel like I am in Phase 4.... (PLEASE NOTE I DID NOT WRITE THE BELOW IT'S online this is the site http://www.myfitnesspal.com/topics/show/9433-expectations) [My own notes in red]

Phase 1. The start of a brand new day! (or week, or month, or year)
Expectations are sky high, usually so is motivation and intentions. This is where most people lose the most weight. At the start it's not uncommon to see 4 to 8 lb losses per week. The reasons for this are mostly (sorry to disappoint) water weight. You drop excess water quickly, and you can have up to 5 lbs of water weight. The next biggest reason is the fat that is right next to the blood vessels, the stuff that you put on in the last month or three, it will melt like butter usually. This is usually where I just would stop right after Phase 1, Big gains and then feel like woot woot mission accomplished!

Phase 2. Reality setting in.
At about week 3 to a month or so, people suddenly realize that they are no longer dropping 8, 6, or even 4 lbs a week. This is a crutial phase in your journey. Expect this, it is natural. You have shocked your body by changing both eating habits and exercise routine. Now it has had a little while to become used to the new lifestyle, it's going to compensate. Your body still doesn't believe it's permenant yet, so it will still try to store some fat, so now that it knows how to regulate it's new metabolic levels, it tryies to store fat in earnest. It's not uncommon for people to hit a wall here, no loss for weeks. Expect this as well. Hard times, I really wasn't sure if I was going to pull thru, glad I started a blog to remind me why this started to begin with

Phase 3. The routine.
At about 2 months or so, your routine is pretty much set, your body is beginning to believe that you really want to STAY the way you are going now. You will start to see more consistant (but lower, usually 1 to 2 lbs a week) loss, also, you should start seeing some muscle tone (depending on how much you had to lose in the first place). If you stop to think, you should realize that you have improved dramatically in your exercise levels. If you do cardio, you should notice how much longer and harder you can work. This is important to realize as it is just as big of an indicator as weight loss. Also, by now you may notice that your clothes no longer fit right. This is also very important. The weight may not be falling off anymore, but you are becomming a smaller person. Weight is arbitrary, if you are building muscle (which your body is doing at a furious pace by now) you won't notice huge losses, but you will notice wholesale changes in the mirror! Dropped a whole size woot woot and totally digging the new me!

Phase 4. Really digging in. This is where the second wall can happen. You're probably at between 3 and 4 months by now, and if you have gone this far, you feel like you have already suceeded. This is where many people stumble. they are tired of the routine, tired of eating different things from all their friends, limiting their alcohol intake. Basically the shine has worn off. this is when your really need to plant your feet. Maybe change up your exercise routine, make a concentrated effort to find different, but still nutritional food. Talk to people. And examine how far you have come. At this point, no matter how much external motivation you receive, it's all about believing in yourself! Where I am at now!!!

Phase 5. End game.
5 or 6 months in you are probably working on that "last 10 pounds". This can be discouraging for many as it is a slow burn. Remember, your body probably feels like it is where it needs to be, your brain might think you need to lose 10 more, but your body is quite proud of itself now, it feels like it has "Done enough" and it wants to stay RIGHT HERE. The body LIKES to have a little fat around just in case, especially for the ladies (sorry girls, it's just human physiology). If you feel like you still need to lose it, prepare yourself for some guerrila warfare against your body. Design an exercise regimen that is very dynamic, forget the "same thing every day". Make a plan that challenges you both physically and mentally. Make sure you give yourself a day off here and there to just veg. And by all means, remember, muscle burns fat at rest. So get some weight or resistance training involved.
The last 10 may take 3 to 6 months to lose. I know nobody wants to hear that, but it's true. And forget the idea of increasing your calorie deficite, healthy bodies need good nutrition, your body no longer has the fat reserves to handle the large deficites you could when you were 30 40 or 50 pounds overweight. Better to make it a 3 or 400 calorie deficite (NET, please count your exercise calories too!). It may take a bit longer, but your body will like you for it. Plus it feeds those new muscles and keeps them burning fat, keeps your skin healthy (elasticity is important when you want those places that were stretched out to "snap back") and keeps you from getting head aches and depressed.

We shall see what the scale says tomorrow [[Oh Boy]]

Stay Cool

-Ex Fat Girl