It started out with breakfast.
- two ham and cheese croissants
- one scone
- one egg
Which lead to lunch.
- Indian Buffet (multiple trips)
Then came dinner.
- Stuffed Shells
Then came the snacking.
- Entire LARGE bag of Maltesers!
I was over calories by 1,390. Which means I basically ate double the amount of food I should eat in order to lose the 15 lbs I wanted to lose. I gained the weight I lost and then some back. I was starting from below zero.
I was mad at myself. I was frustrated. I was starting to talk myself into giving up.
What I forgot to do
To be honest, I did leave 5 malteser balls behind. Many dieters would throw them out. I couldn’t since it’s my favorite candy (the british version).
That’s my recommendation … Do NOT throw out food you REALLY enjoy. You will regret it. You will eventually go out and buy another and eat the entire treat when you could have just had a small piece to end the craving.
We are not on a starvation diet. We are on a new way of eating and living. And … eating a treat is part of living.
My problem this time was that I didn’t allow any cheats for a long time. I then went NUTS when I “cheated”. This is the problem with many diets. No cheating leads to gorging.
Earn that treat
I remember meeting this lovely woman who was much older than I at the time. Clare was in excellent shape. She would go to the gym 5 times a week. One of the days was on the weekend. That’s when I would see her.
At this particular gym, they had snack bar. Ironically, not all items were “healthy.” As I sat with her over a lemon water, she looked at the cakes. She selected a deep chocolate cake with cream cheese icing about 1/2″ thick. As I looked in envy and shock, she told me “I’ve been planning for this all week.”
To avoid craving and gorging, plan for a “treat” once a week. Or, plan on a treat after you lose 3 pounds. Either way, you should be able to treat yourself at least once a month. It’s not a cheat if you plan for it.
Clare said she would pick her “treat” at the beginning of the week. With every step, every meal, every day at the gym, Clare would tell herself she was working to earn that treat. This prevented cravings because she knew she would have it. She didn’t gorge because she knew she would have another treat next week. It wasn’t a “cheat” because she was disciplined through the week.
What to do next
I forgot Clare’s story on the day I blew it. If I had remembered, I wouldn’t have beaten myself up about it. I wouldn’t have almost given up. I probably would have stopped “cheating” after breakfast.
When I remembered Clare’s story the next day, I put the 5 malteser balls in a bag and put it away. I told myself, next Sunday! I then made sure I walked my 6 miles (about 13,000 steps). I went to the gym and did my:
- 20 minutes of light calisthenics,
- 20 minutes of elliptical, and
- 20 minutes of weightlifting.
I planned my exercise routine for the week. I planned my diet to be within budget each day.
What I did was to get back on track; telling myself I’m not on a diet. I’m on a new life path to get in shape.
Plan your treat
Planning your treat is not only selecting the treat but the conditions for earning them. Even if you went off the rails before, now start planning for it. You will be able to limit the damage and control your cravings.
- What will be your treat?
- What foods will you eat this week to earn that treat?
- What exercises must you do to earn that treat?
- How many miles will you have walked to earn that treat?
- How much weight must you lose to earn that treat?
If you meet all the REASONABLE goals, you earned your treat. If you didn’t, then leave the treat for next week. For if you have it without meeting your goals, it is a cheat. Enough cheats will prevent you from getting back in shape.
Earn your treat!
Get Back In Shape To Do List
- Weigh In DAILY (recording the date/weight)
- Increase your steps every day by 250.
- Eat your meals within 12 hours.
- Drink 64 oz of water a day.
- Record what you eat.
- Know your meal-calorie guidelines
- Know what foods will heal health issues
- Snack on purpose
- Add aerobic exercise to your schedule
- Burn daily to earn daily
- Don’t cheat, earn your treat
- Healthy habits help you lose and maintain a good weight and health.
- A scale is just the provider of information to help you make healthier choices.
- Don’t just eat more calories; earn them!
- Flush out the bloat.
- Know your calorie boundaries.
- Consistency matters.
- Eat your way to better health
- Exercise your heart
- Over estimate what you eat; underestimate what you burned
- Underestimate what you burned to record what you’ve earned.
- Carrying over excess calories leads to weight gain.
- Earn your treats.
Welcome to the journey to better health! You can do it!