Helpful Tips for Permanent Healthy Eating?

ennifer2277 started this discussion · 4/3/2011

So, a while back I was super fit mainly because i was training for a marathon and went to this wonderful gym back home in WI. Now, I am an abroad student (and brought my pole with), but am finding it hard not to break down on a bad day and eat a ton of oreos or stuff with a lot of cheese. I'll be good for two weeks, making everything even and moderate (including the things I love, like chocolate), and all of the sudden I will have one bad day and go out and do the entire emotional eating thing, and then I'm left with no motivation to keep at the healthy food since I feel I broke the cycle (I'm a bit of a perfectionist all/nothing kinda person). Are there any ways to keep that healthy mentality on the bad days? I never diet,--just try to eat healthy-- but over the course of the last few years I've gained 40 pounds...and it's hard not to feel like I'm failing at maintaining a healthy body. Any tips/ways of thinking that has helped anyone with similar struggles?

41 replies

LoneStarDiva · 4/3/2011
You have to remember that ONE day does not ruin your 'diet'. It's too many days in a row that'll fatten you up. Decide to lose the guilt, make an appointment or pick your day you're gonna pig out, enjoy it with no gult and go on the next day(s). If you trained in the past you know what a good diet looks like (hopefully).. just avoid the WHITE stuff (processed carbs, breads, SUGAR) and go easy on the corn and carrots while you're at it. Lots of greens and yellows and don't be afraid of PROTEIN (unless you're vegan?). It really is true what they tell us and get enough SLEEP!! 7-8 hours. DRINK WATER. That should do it. (gosh I miss my HCG Diet consulting business.) :):)
ennifer2277 · 4/3/2011
Thank you for the tips...I know one of the hardest things for me is to get solid sleep while I'm here, so that's probably contributing to some of my moodiness. Back home I have a very comfortable bed, but the program I'm studying through has given us these super uncomfortable hard matresses, so I rarely get a night's sleep without waking up with one of my limbs alseep or my back in tremendous pain. I'm sure that will get better when I get back home, though. Also, that's a great idea to pick a day where i'm able to not think so much about what i'm eating. I think that'll help. Thank you!
dustbunny · 4/3/2011
Totally agree with LoneStar, if you schedule your "pig out" days then you can enjoy them guilt free and get back on track the next day without worry. You may even find that by "allowing" yourself to have them, you may not even need/want them as often since you may only have wanted it because it was "forbidden". I also do meal planning, it only takes about 10-15 min/wk and it helps save time, money, my sanity, and keeps me on track as far as eating healthy. The day before grocery day, I sit down and spend 10-15 min planning what I'll eat for my meals for the next week. I always include at least a couple really quick/easy ones for lazy/busy days. Write it all down, then from that meal list I make my grocery list to ensure I'll have everything I need to cook all week. Because I have a plan and I know that there is good, healthy food in the house, I am less tempted to go out to eat, or to just pig out on chips or whatever. Maybe this could work for you too. Some people like to plan out meals for each specific day of the week. I usually just figure out how many days I have to cook dinner, usually 5 (I work over dinner time one day a week at a restaurant, and we eat at my in-laws one day a week), and then come up with 5+1=6 ideas. Each day I look at the list and decide what I feel like cooking/eating. Because I add one extra, even the last day of the week there is still a choice. You're never "stuck" eating something you don't really feel like. :)
ennifer2277 · 4/3/2011
dustbunny, that's a great idea! see, I tried writing down what i ate at one point, but it just made me fore discouraged to stay on a healthy eating plan once i had a bad day at it. The pre-planning will help so much with what grocieries I buy, and might even prevent me from wasting any produce that doesn't get eaten, since I tend to buy too much at a time, and then none the next grociery visit. I'm going to try the general planning thing out in the next few weeks, and plan my "no restrictions" day...that definitely should help!
LoneStarDiva · 4/3/2011
Just remember to be somewhat moderate on your 'fun' days. After several rounds of hcg I learned a lot about maintaining weight. If you weigh yourself EVERY DAY (get up, toilet, weigh) Religiously.. and try to stay within a 2 lb. limit, you can usualy rectify it in a day or two (eat nothing til dinner.. big steak w/tomato) and it'll be gone the next. Once that scale gets up to 4, 5, 6 lbs over.. ugh.. it takes FOREVER (a week or more) to shed it. OH... moderation example: Triple chocolate banana split IS dinner, not desert. :) Understand? :):) It's all about choices. ONE choice at a time and they add up. Okay,. I'll shut up now. (maaaybe. LOL :)
nymphdancer · 4/3/2011
you should never go all day without eating. It triggers your body that you are starving and it goes into fat storage mode. small amounts several times a day is much better for your metoblism. As far as for long term healthy eating try eating clean as mentioned above get rid of sugars, white flour, processed crap, booze and soft drinks. eat good for you foods. Have a spluge now and then, I don't really say a splurge day, if I'm going out and know I'm going to eat out and have a couple of drinks I eat "healthy" during the day as usual then have a "splurge" night. Or in a couple of weeks we are doing a doughnuts with mom's at school. I will go have doughnuts with my kids. The rest of the day will be healthy. Working out on a regular basis helps too :) Oh and I'm not a big scale girl. Why? muscle weighs heavier then fat. If your working out and building muscle the scale is going to go up. I go by measurements and how my clothes fit. When I started adding the Jillian 30 day shred to my routine back in October I didn't lose a single pound. I however lost 4 inches of my waist....I'll take the 4 inches and stronger muscles for poling over pounds any day.
polefairy · 4/3/2011
Nymphdancer, did I understand your correctly, you lost 4' off your waist in 30 days?? Or was it over a period of a few months? 😀 Either way, that's good going, I bet you feel great now!
nymphdancer · 4/3/2011
the 4 inches was in more like 6 weeks. I have now lost more then that and lost about 17 lbs. went down over a full size (from 8's being tight to 6's being loose) I'm a lot stronger and poling is so much easier both with the added muscle and less weight. I'm now doing Jillian's ripped in 30 workout needed a change.
monary · 4/3/2011
I'll echo the value of a little meal plan. It only takes a short amount of time to do some meal brainstorming before grocery shopping and it cuts way down on the wilted veggies that get thrown out at the end of the week. Sometimes the hardest thing about cooking is staring at the fridge thinking what am i going to make? If I already know what i am going to cook, it is so much easier to do it. Cooking meals reduces the chances that you will fill up on oreos or chips and then skip the healthy eating. Homecooked meals also are usually lower healthier then food you eat out. I also tend to think of the nutrition value of foods. For example, I had a pancake for breakfast but instead of eating it with butter and syrup, I had it topped with cooked banana and yogurt. Still satisfying, but the banana and yogurt provided me with more nutritional value than butter and syrup. It helps me to think of foods in terms of nutritional value rather then good or bad. "Is this food providing me with anything of nutritional value?" If not I can usually replace it with something satisfying but that actually gives me nutrients. For example, I like to have some almonds, pumpkin seeds, sunflower seeds and dark chockolate. Low Fat? No, but each of those ingrediants are giving me some high nutrition and it satisfies my urges. Too much denial, usually leads to to big falls from grace that are hard to recover from as I then can resort to "OH f*@k it eating. Reduce the "OH F*@k it eating by accepting you will eat treats some of the time, but you then get back on the healthy eating path. Ramona
LoneStarDiva · 4/3/2011
One more thing - the BEST thing I learned of ALL - STEVIA ... instead of sugar for obvious reasons, and even instead of artifical sweetners (they contain the same ingredient found in rat poison. - Excitotoxins - Yep. AS's also have been found to make you.. get ready.. HUNGRIER! Boo!) Stevia is an HERB. It can't hurt you. 100 times (or is it 1000, I forget) sweeter than sugar. I've been using it for over 15 years! You can even grow it yourself. DO NOT.. I repeat DO NOT use the 'blends' they are commercially marketing! Pure 100% stevia with NOTHING added. (I am a purist and do not advocate any 'flavored' versions, either.) Your local health food store will have it. A large jar will last for MONTHS, even a year or so depnding on your usage. I LOVE IT. Here's a pretty good website with stevia info: http://www.stevia.com/Stevia_Article/Frequently_asked_questions_FAQ/2269
Later · 4/3/2011
Everything the girls are saying is true about having a splurge day or even just a little splurge each day. It all depends on what type of person you are. Some people cant hand a day of splurging because the next day since they had so much sugar or salt etc they cant stop themself the next day. Some people cant have something small each day because they cant stop at just one bite. Its really about finding what works for you!. If you work out maybe try doing your work out in the morning that way you will be less likely to want to eat crappy since you worked so hard in the morning.
ennifer2277 · 4/3/2011
First of all, thank you for so much, everyone, for your comments! They are super helpful, and I will definitely use them! For me, I have been loosly tied to the scale. Since I've trained for a marathon before, I know that there's a point where everything either goes up in weight or plateaus due to muscle gain, and I LOVE that period of time. My gage for myself is general weight (i'm writing down my weight each week to see general trends, but checking each day just for curiousity's sake), along with how good I feel, the health of my skin (it changes dramatically when i'm healthier) and how my clothes are fitting. I am worried right now because I recently got very sick due to not paying attention to what I'm eating. It might also have happened because I was vegetarian for 6 years and took B vitamin supplements during that period of time, and have just recently switched over to eating meat again (my reasons for being a vegetarian were not usual, it was because i had a month long terrible experience in a study abroad program when I was younger, and have been able to finally break past it for some foods). I don't eat fish, chicken, bacon, or any out-there meats. But I have been snacking a TON on ham, so I'm sure that threw everything out of whack in my system in the past month. I'm just so frustrated because for those 7 months, a few years ago, I had training with a personal trainer for that marathon, and I naturally ate super healthy things. Because I loved running so much and always got up at 5am to go do cross training, I would eat almost no processed foods, no sweets, and I was eating a plethora of hearty wheat items and fresh fruits and vegetables. I was so proud of my body and for one time in my life I never thought twice about having greesy things once in a while because I was so committed, it didn't phase me the following day. And I really believe I can get back into that zone...I'm just having a hell of a time attempting to get there, and once I'm there, maintaining it. The reason that healthy system got knocked out of whack was some family deaths and pressures of starting college, family job loss, and holding quite a few jobs myself (oh and the marathon I trained for filled up right as I went to sign up, so I ended up not doing it, which is why I'm doing it this year finally!). I've learned that terrible things in life are unavoidable, and I allow myself to be more relaxed with what I eat when things like this happen, but I never know how to turn it off anymore and get back to healthy balanced food/exercise life. Do you guys have any ways of coping with just tons of stress, or just picking those healthy habits back up after a long break? I feel like I fell of a great, healthy lifestyle and woke up two years later to find my body and my eating completely flipped. Very frustrating!
nymphdancer · 4/4/2011
I'm not a stress eater so I'm not the best on that one. I get stressed i have to force myself to eat or I will go days with only drinking chocolate milk. When I get stressed I also tend to get real active working out, doing things in my barn ect. That is a good stress reliever so is a good thing, you also can't eat while your working out :) and if you are going to stress eat at least try to make it healthier foods. Another big tip is to not bring junk food home, it it isn't there you can't eat it. And take stuff with you wherever you go, if your like me you'll be less tempted to spend money on bad for you foods if you have good for you foods with you lol I'm cheap that way. And most of all just don't let yourself get discouraged!
meaganoff · 4/4/2011
I have had great success with Paleo / Primal, which is basically a whole foods based diet. Higher fat/protein, lower carb, with all of the carbs coming from lots of fruit and veg. Basically Gluten free. This website and the accompanying book outline a very easy to stick to diet (and it really is the true meaning of diet - it's a lifestyle change, not something you do for a period of time): http://www.marksdailyapple.com/ Lower carb got a bit of bad rap with Atkins, so I was really skeptical at first. But this diet has nothing to do with ketosis. The premise is that low carb isn't magic - calorie deficit is still what is making you lose weight when you get down to it -- it's just that fat and protein provide a high degree of satiety - meaning it keeps you full for longer, so you don't have cravings. I'm not involved with the products or the book or anything, I and my husband have just had really good success with it. (He's lost 30 lbs as well.) It's really similar to "Clean eating" or "Whole9" and lots of other whole food based diets that have sprung up. It actually has a lot in common with the Raw Food diet in terms of what is allowed and being whole foods based, it just doesn't require that food is kept below 118 degrees (raw), and there is no goal of eliminating meat from your diet. (If you are a vegan or vegetarian, I do recommend the Raw Food diet. It was just too hard to maintain without the meat-based protein.) Here are my progress pics / stats from the Primal Forum I'm on, if you're interested: http://i23.photobucket.com/albums/b374/meaganoff/WeightLossVisual.jpg
marksdailyapple.comMark's Daily Apple | SubstackEverything you need to know about thriving in the modern world with Primal principles. Click to read Mark's Daily Apple, a Substack publication with thousands of subscribers.
mizvix · 4/4/2011
my BF follows the paleo diet (though not for weightloss anymore, just as his lifestyle choice) and he raves about it. He's big into weights and exercise so the higher levels of protein suit him. we both try to eat clean and i now find that if i do eat processed foods my body reacts badly!! to get back to OP, meal planning and batch cooking are the 2 things that get me through busy / stressful periods. i'm sometimes only home for an hour before having to go out again, then by time i'm back i just want to curl up in bed. I started cooking larger pots of food then separating it out into tupperware, either freezing or refrigerating for the next night, or even for lunch. It's not an ideal situation, but it's not an ideal world. If i'm in a rush, 10-15 mins in the microwave, add some additional fresh veg and carbs and i have a decent, quick, filling meal. But if i have time i'll happily cook from fresh. I also found that i had less waste as i was cooking so much in one go. Oh, and portion control (thank you tupperware!) means i'm not being a greedy pig when i crawl home stressed!!! i'm now waiting for someone to tell me how bad it is, but it works for me!
chemgoddess1 · 4/4/2011
When it all comes down and said, it has to be something that you will stick with. I follow an 80-90% clean diet but I do not deprive myself of things like chocolate or ice cream or even alcohol. Every night I have a cup of coffee with vanilla creamer and irish cream liquor. I splurge on high end ice cream and have small portions. I keep chocolate bars in the fridge. I used to follow a high protein low carb diet but that no longer works for me. I have to have a balance of carbs and protein and fats and sugars or I start having issues with getting sick or not having energy. All things in moderation is what I try to stick to, along with minimizing highly processed foods. It is what works for me and I have about an 8 pound seasonal weight shift (typically 152-155 during the winter and 145-148 during the summer).
nilla · 4/4/2011
I keep a stash of fruit on my counter at all times for snacking. When I'm craving cheese I microwave two light string cheeses for about 30 seconds. They come out melty and good and only 120 calories. Those two things alone will usually keep me covered. Another thing I like to do: whenever I make treats like cookies or lemon bars I put most of them in the freezer as soon as their cooled off. That way I don't feel like I have to finish them off before they get old. When I get a hankering for something sweet I know I have something I can microwave that will hit the spot, instead of snacking on packaged cookies for hours and never really satisfying the craving. I think having a plan allows me to enjoy it more too, instead of loathing myself as I'm eating it. One last thing I like to do when I feel like my self-restraint is failing me, I take psyllium husk fiber as a supplement because it expands and helps give me the "full" feeling. If you take it just be sure to drink water with it!
LoneStarDiva · 4/4/2011
A little more about THE SCALE: Not trying to argue with anyone's opinions, just sharing MY perspective, experience, and a New thing I learned Just This week. Weighing yourself UPON rising, after eliminating (urine) not only gives you a firm TIME of day (habit) it also will give you a TRUE weight daily. As I said before, it is Easier to CONTROL if you KNOW what's going on with your body. I have done this for 3+ years. The scale is MY FRIEND, not my enemy! (By the time my clothes are too tight it's easier to Deny and .. it's too late! ) LAST WEEK was my first full strength training week. I gained about 3 lbs. over my '2- that I try and maintain. I was freaking out a bit.. BUT I decided to stay with it, keep weighing, exercising, and HOPING that it was the extra water gained to repair my heretofore UNUSED muscles. (Knowlege gained as massage therapist in days or yore. :) SO... THE last two mornings my weigh in recovered back down to my Usual Weight. Yay! I was right! (Thank goodness!!) All that to say: I think it really IS important to have a 'ritual weigh in'. It has made all the difference in maintaining my previous weight loss of 55 lbs. (See pics of Fat me/Thin me on my profile! "Random" pics w/3 in one shot.) It REALLY DOES matter... at least to me. I sincerely want to help anyone that wants to hear it. :) THANKS FOR LISTENING.
meaganoff · 4/4/2011
MizVix - Why would you think someone would tell you that it's bad? I would love it if I could do better meal plans. I love to cook and I'm getting quite good at it - but looking at the ingredients, I always feel like I am making so much... and then we eat, it and it's all gone!! LOL I totally second MizVix's advice - even though I find it hard to do myself! Making a ton of something fresh / from scratch and eating it for 3 - 4 days is a great way to go. I completely agree with ChemmieG - you have to find something you can stick with in the long run. Most clean (or clean-ish - we all need cheats now and then!) diets have an adjustment period as you get the bad stuff out of your system. But if you're finding whatever you're doing hard to sustain, or you feel badly, you might have to re-examine what you're doing. If you have access to a CSA (community sponsored agriculture) group or a farmer's market, it's a really good way to get local, healthy, tasty fresh food. Some even deliver! Also, I'm totally addicted to coconut water (not coconut milk) It's light and sweet and a small package is only 60 calories. So refreshing after a workout. I have subbed out coco water, squares of dark chocolate, and dessert teas for actual dessert on most night.
chemgoddess1 · 4/4/2011
What coconut water are you drinking?? I have yet to find one that did not make me want to gag. It is too thick and salty for me. As for the people telling her it is bad....don't you know that everything is bad for you?
chemgoddess1 · 4/4/2011
Oh, and LoneStar, only aspartame (equal) is suspected to be an excitoxin, not all sugar substitutes. And this is not even a proven fact, only theorized by one doctor and quoted by many. I have not seen any research done to prove this nor do I know if his research was ever peer reviewed before he published his book.
LoneStarDiva · 4/4/2011
You guys are all so totally awesome!! I love all the ideas and suggetions. Cooking ahead IS wonderful. Being newly 'single' (yay) was eye opening in the cooking department. My tendancy was to eat out, because I was used to cooking for a family at one time; but I just make it anyway and freeze what's too much and then don't have to cook later! There's always something 'ready'. Fortunately the BF eats with me pretty regularly. ;) Anyway... I just LOVE this place! (SV)
LoneStarDiva · 4/4/2011
That's okay 'chemgoddess'! (I never trust anything with ingredients I can't pronounce!) 😀
ennifer2277 · 4/4/2011
thank you again, ladies :) LoneStarDiva, I do weight myself after using the bathroom everymorning...think I found that piece of info in Runners World magazine one day and it stuck with...I can tell that it's more of a stable measurement. As far as those suggesting the Paleo diet (never heard of it until now...have to read up a little more w/ the links later tonight when I'm done with my run/pole workout!), I have a few concerns...see, I have pretty low blood pressure in general, and after I exercise if I don't have quite a bit of salt (usually I much on three servings of pretzels or some kind of a boxed soup with tons of sodium), my blood pressure drops so rapidly that I get a migrane that doesn't go away until the next day, as well as feeling weak and dehydrated (although I assure you I have more than enough water, and too much water during a workout was actually making this problem worse at one point). Is there enough sodium built into the paleo diet? Also, does the protein take the place of carbs completely? Because I eat much more of the complex carbs when I get to mile 5 in training, and without them I don't have enough sustainable energy. And call me weird, but I have terrible dreams if I eat a little extra protein before bed. Do you eat less protein at night or more? I will obviously read up on it more, as I'm always interested in trying something that may work as a lifestyle, but I'd just be afraid of these few concerns.
ennifer2277 · 4/4/2011
OH and by the way LoneStarDiva, I looked at your before/after photos! Congradulations on the increadible accomplishment! 🙂

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