Re: Trying to Stay Clean

[Guest guest]

Last week, my first week, when I had one isolated incident of cheating, I

got very positive feedback from all of you...such " progress not

perfection " ... " the worst thing you can do is quit " , affirmations, etc.

However, I've now had five days of not eating clean, and two nights of blow

outs.

So my question this week, any techniques that have worked for you when you

are going to eat something you shouldn't...I really have some compulsive

eating that I cannot control.

And yes, I have read 's helpful articles...I just can't get it

together.

Thanks in advance,

Robin

[Guest guest]

Your reasons for wanting to lose weight, get fit, build muscle, have

abs, look great in a bikini, etc., have to be stronger than your

reasons for wanting to comfort yourself with food. Until they are,

nothing will change. So, if you're stuck, think about your reasons for

wanting to change, and make sure they're strong reasons. If you're

really stuck, grab a piece of paper, draw a line down the center, and

make two columns:

" Reasons to stuff my face and get fat. "

" Reasons to eat well, train hard, and get lean "

There's obviously a payoff or a reward for eating out of control.

Decide what you're getting out of it and how you could get it some

other way. For example, eating a pint of ice cream relaxes me and

makes me forget my problems. Beating the holy living hell out of a

heavy bag relaxes me and makes me forget my problems. Either one gets

the job done, but one of them is better for my abs.

Once you genuinely WANT to change, it's the easiest thing in the

world. Most people don't struggle with the motivation to watch their

favorite television show. They look forward to it every week and they

make it a priority. BFL is exactly the same way. If it's your fun

priority and you can't wait for the changes, it will get done. If it's

just another chore that you're dreading, you'll always find a reason

to mess it up or put it off.

> Last week, my first week, when I had one isolated incident of cheating, I

> got very positive feedback from all of you...such " progress not

> perfection " ... " the worst thing you can do is quit " , affirmations, etc.

> However, I've now had five days of not eating clean, and two nights of blow

> outs.

>

> So my question this week, any techniques that have worked for you when you

> are going to eat something you shouldn't...I really have some compulsive

> eating that I cannot control.

>

> And yes, I have read 's helpful articles...I just can't get it

> together.

>

> Thanks in advance,

> Robin

[Guest guest]

http://www.thepathway.org/

great program

felicity

[Guest guest]

What said:

<<<<<<

> Your reasons for wanting to lose weight, get fit, build muscle, have

> abs, look great in a bikini, etc., have to be stronger than your

> reasons for wanting to comfort yourself with food. Until they are,

> nothing will change. >>>>>>>

The pathway.org link I gave you -- they teach you how to comfort

yourself without food. No reason

-- get fit, lose weight etc-- was ever stronger for me than my need

to comfort myself

Looking good was not important at all (my husband thinks I'm cute)

and I managed to rationalize that I was healthy.

It was learning other ways to comfort myself, then I didn't need to

do it with food

felicity

[Guest guest]

Robin -

As Val & have posted, you need to review why you are choosing to

change your nutrition and exercise. The program is a 3-prong approach for

nutrition + exercise + mental. It is not sufficient to only work on the

nutrition and exercise; you also need to work on your 'why'

Beyond that, it's all about planning.

I normally plan my food each morning, without a hitch. In the beginning

(Sept 2005), I didn't plan well for the weekends, and wound up missing

meals. But then I learned to adjust my planning for weekdays AND

weekends. However, I was lax in my planning last week since it was holiday

and spring break - and wouldn't you know it? I wound up not eating and

then I'd be famished and grab something off-plan, and that set-off my

cravings for more and more. And felt physically unwell.

What did I learn? That it's all about planning, and it isn't (yet) enough

ingrained in me to eat properly without planning.

What do you do to plan your meals? Do you plan a week at a time, or day by

day? Do you sit down each night and plan the next day? Or do you do it

each morning? Are you home days or at work/school? Are you cooking

meal-by-meal, or are you cooking in advance?

Tell us more about your schedule and perhaps we can give some specific ideas.

HTH

n

At 03:20 AM 4/27/2006, you wrote:

>Last week, my first week, when I had one isolated incident of cheating, I

>got very positive feedback from all of you...such " progress not

>perfection " ... " the worst thing you can do is quit " , affirmations, etc.

>However, I've now had five days of not eating clean, and two nights of blow

>outs.

>

>So my question this week, any techniques that have worked for you when you

>are going to eat something you shouldn't...I really have some compulsive

>eating that I cannot control.

>

>And yes, I have read 's helpful articles...I just can't get it

>together.

>

>Thanks in advance,

>Robin

[Guest guest]

I agree with the posts from the others on this topic. Its all about your own

personal level of dedication. You really have to work at making a change. It

just isnt handed to you on a silver platter. I have to plan all my meals 2 weeks

in advance. I grocery shop every 2 weeks. I cook everything Ill need for the

week every saturday and put it all in individually portioned tupperware

containers. I know this seems like a lot of work, and at first, it is! But once

you get into a routine it becomes 2nd nature. You have to find a way to make

this your routine. Thats the only way youll change.

[Guest guest]

I had a similar problem during my first challenge. I was having alot

of personal stress and at first it was one cheat, then another, then

another, compounded by no exercise. After two weeks of that, I said,

I started this challenge, and I'm going to finish it. I'm just going

to do the best I can.

The best I can wasn't so great. By the end,I had regained some of

the weight I initially lost. And I was really disappointed in myself

b/c I know I can do better.

So now, on day 4 of week 1 of the second challenge, I have a lot

more determination and drive. There was cake for an office party, I

walked away. There was chocolate covered pretzels in the office, I

walked away. There is a pint of ice cream that is CALLING my name

when I am home to the point of me thinking I should just throw it

out, but i don't trust myself to actually touch it. It's been

really, really hard. But I am taking it one day at a time. I am

planning my free meals. But I am also really telling myself how good

I am doing and how proud of me I am.

Do you have cheat stuff at home that is calling your name? Can you

get rid of it? Are you planning out enough food each day? I think

this time, my meals are a little more substantial, but then I'm not

craving food with no extra snacks at 4 in the afternoon.

Try to take some time to reevaluate what's going on. But don't give

up - finish the challenge.

>

> Last week, my first week, when I had one isolated incident of

cheating, I

> got very positive feedback from all of you...such " progress not

> perfection " ... " the worst thing you can do is quit " , affirmations,

etc.

> However, I've now had five days of not eating clean, and two

nights of blow

> outs.

>

> So my question this week, any techniques that have worked for you

when you

> are going to eat something you shouldn't...I really have some

compulsive

> eating that I cannot control.

>

> And yes, I have read 's helpful articles...I just can't get it

> together.

>

> Thanks in advance,

> Robin

>

[Guest guest]

Robin- You've gotten some great advice and ideas from this group. But

I fell into that same group support trap you did in the past, too,

though: The whole " Oh, Annie, so you didn't eat clean, that is OK,

move forward.. " can be taken too far. For me, not eating clean, flat

out cheating, is NOT OK. The 'Moving Forward' part, now that IS OK.

The bottom line is that the change has to come from within YOU.

Unless of course you have enough cash laying around to hire someone to

slap that junk food right out of your hand when you pick it up.

If you have someone close to you that you've shared your goals with,

ask them for help. Tell them you need to hear some encouragement and

maybe some friendly reminders when they see you going for the bad

stuff. (My son and husband were a big help there. I think they just

wanted that 'bad stuff' for themselves, though!)

Take care & EAT CLEAN. YOU can do it!!

Annie

>

> Last week, my first week, when I had one isolated incident of

cheating, I

> got very positive feedback from all of you...such " progress not

> perfection " ... " the worst thing you can do is quit " , affirmations, etc.

> However, I've now had five days of not eating clean, and two nights

of blow

> outs.

>

> So my question this week, any techniques that have worked for you

when you

> are going to eat something you shouldn't...I really have some compulsive

> eating that I cannot control.

>

> And yes, I have read 's helpful articles...I just can't get it

> together.

>

> Thanks in advance,

> Robin

>

[Guest guest]

Robin,

The first thing you have to do is assess if there is some reason you

are having these cravings. Are you cutting your food too low? Do

you use any supplements? I know that I have had very few food

cravings since I started supplementing with flax seed oil and L-

glutamin. As you are doing that also look at the emotional reasons,

as someone else said, there must be some kind of pay-off for eating

a Twinkie, what is it and can you find another way to meet that need?

As for what to do when that Twinkie is staring you in the face and

daring you to eat it...remember, no matter how much you crave that

Twinkie you are in controle. You are going to make a choice. That

choice will either be to remember that you made a commitment to

yourself, that your free day is just a short while away, and that

you are STRONGER than that Twinkie, or you are going to choose to

eat that Twinkie and deal with the consequences. Either way it is a

choice that you make. You cannot change this behavior until you

take responsibility for the decission you make (doesn't Dr. Phil

call that " owning " the situation?).

I had a not so great week-end last week end that left me with some

food cravings on Monday. I was all alone in a room full of vending

machines. No one would see me eat an icecream bar (yes, they put an

icecream vending machine in a room I frequent!!!) But I reminded

myself that an icecream bar was not going to make me happy...no

matter how good the breif endorphin rush would be I knew I'd be

dissapointed in myself later. I told myself that I was in controle

of my choices, and that I was not going to be bossed around by a

fudgecicle!

Really, it is not easy for us to tell you how to deal with this, we

each find our own way, but I can tell that you ARE going to find a

way, or you would not come here and confess to us. You know what it

is that you want, and you know how to get there. You just have to

keep that in mind when the cravings hit.

Good luck. Let us know what things are working for you and what are

not. I would especially like to hear your thoughts on the 'why' of

the cravings.

Barbara

>

> Last week, my first week, when I had one isolated incident of

cheating, I

> got very positive feedback from all of you...such " progress not

> perfection " ... " the worst thing you can do is quit " , affirmations,

etc.

> However, I've now had five days of not eating clean, and two

nights of blow

> outs.

>

> So my question this week, any techniques that have worked for you

when you

> are going to eat something you shouldn't...I really have some

compulsive

> eating that I cannot control.

>

> And yes, I have read 's helpful articles...I just can't get it

> together.

>

> Thanks in advance,

> Robin

>

[Guest guest]

THat's a good point, I have to remind myself how guilty I will feel if

I do cheat and remind myself it's not worth the guilt.

(Sometimes guilt comes in handy!)

>

> Robin,

>

> > But I reminded

> myself that an icecream bar was not going to make me happy...no

> matter how good the breif endorphin rush would be I knew I'd be

> dissapointed in myself later. I told myself that I was in controle

> of my choices, and that I was not going to be bossed around by a

> fudgecicle!

>

>

[Guest guest]

Robin I absolutely have binge issues that can take me weeks to resolve.

These are things that I do to help myself get back on track.

1. I weigh every day no matter if I binge because it puts the issue out

there and I can't deny what I am doing.

2. I look at my before and after pictures or try on my new size 10 jeans

that don't have much wiggle room.

3. I never admit deafeat. A few weeks can do some damage (I know first

hand!) but it isn't going to sink your ship you just need to fix the leak

and remember you can " cheat " just use your free day or break it into 2

meals if that fits your lifestyle better.

You CAN do this!!!

Michele T

On Wed, 26 Apr 2006 21:04:19 -0700 " Robin Pennell "

writes:

> Last week, my first week, when I had one isolated incident of

> cheating, I

> got very positive feedback from all of you...such " progress not

> perfection " ... " the worst thing you can do is quit " , affirmations,

> etc.

> However, I've now had five days of not eating clean, and two nights

> of blow

> outs.

>

> So my question this week, any techniques that have worked for you

> when you

> are going to eat something you shouldn't...I really have some

> compulsive

> eating that I cannot control.

>

> And yes, I have read 's helpful articles...I just can't get it

> together.

>

> Thanks in advance,

> Robin

>

>

>

>

>

[Guest guest]

As someone who blew her second challenge with too much cheating, I

can completely relate to everything you've said.

I agree with all the replies so far and would like add one more

thing. You can't take something away (junk food) without adding

something back in. You need to replace the bad stuff with lots of

healthy options until cooking and eating healthfully is a habit.

Eventually you'll find your favorites and gravitate toward those

instead of junk. Have you tried some of the recipes from Eating For

Life? Some of those are absolutely sinful! I have a weakness for

key lime pie and there's a recipe for a key lime protein shake that

completely satisfies my craving, guilt-free. There are recipes

posted frequently on this message board that are great. Look back

through the archives.

You said you don't like eggs or fish or tofu. Tofu, I'll agree with

you on that one. Few people on BFL eat it anyway and most in the

bodybuilding community consider soy to be an inferior source of

protein. What I have found is that by experimenting, I can find

ways to make clean foods taste good. There are lots of good ideas

in the EFL book and on this board. I have even been cooking from

EFL for my family and they are loving the food. I don't like most

fish either, but the meatier ones like salmon and mahi-mahi are

fantastic. I never liked eggs much either and HATE egg beaters, but

I started making scrambled eggs with one whole egg and a couple egg

whites and choked it down. Over time I added some things and found

that scrambled egg whites with salsa and northwoods fire seasoning

is something I look forward to in the morning. You have to find

things that work for you.

So if you attack the problem from all angles, you'll get there

eventually. The mental angle is the most important part. Support

that with building positive habits of planning and get your family

in on the act too. Experiment and have fun with the recipes. Some

of the recipes are good enough to share at your social gatherings.

You've gotten a lot of good advice from here. Many of us have walked

in your shoes and conquered the cravings. You can do this.

Jen

> >

> > Last week, my first week, when I had one isolated incident of

> cheating, I

> > got very positive feedback from all of you...such " progress not

> > perfection " ... " the worst thing you can do is quit " ,

affirmations, etc.

> > However, I've now had five days of not eating clean, and two

nights

> of blow

> > outs.

> >

> > So my question this week, any techniques that have worked for you

> when you

> > are going to eat something you shouldn't...I really have some

compulsive

> > eating that I cannot control.

> >

> > And yes, I have read 's helpful articles...I just can't get

it

> > together.

> >

> > Thanks in advance,

> > Robin

> >

>

[Guest guest]

Annie, thank you for continuing to share on this list.

Your success is so fresh. I am finding it VERY encouraging to know it

wasn't " easy " for you either.

Robin, thank you for being honest about your struggles, as I am at

home with kids and dealing with my husband's food too. I can relate.

I agree with all the other posts and will continue to commit daily

(even minute by minute) to my BFL goals and look into the emotional

eating issues.

Meanwhile, you might want to consider these ideas that are helping me...

-Green tea first thing in the morning, noon, and 3pm seems to be a big

help to me

-One tablespoon of pure psyllium husks mixed with a large glass of

water 1/2 hour before the 3 main meals

-Flax or Udo's oil helps with appetite control

-Kelp, 1,000-1,500 mg daily, contains balanced minerals and iodine

which might be low

-I avert my eyes when I am preparing or near food I don't want to eat

-If I really want a taste of something that isn't on my food plan, I

have the taste and savor the flavor, texture, aroma, etc., but SPIT it

out. It isn't getting me where I really want to go. (I read this was

a technique at some expensive food clinic

-I am bringing MUCH less " temption " food into my home. I encourage

the kids and dh to enjoy a serving while they are out on errands

without me.

-I order a burger with no sauce or cheese, but with ketchup and EXTRA

lettuce, tomato, pickles, and onion. It tastes great.

Here are three ideas I haven't used, but am looking into...

-Chromium picolinate, 200-600 mcg daily, reduces sugar cravings (I

just bumped into this, but haven't tried it) (not to be used if breast

feeding)

-GABA, Gamma-amino-butyric acid, which may reduce carb. cravings, but

has weird side effects if over used...I am looking for more

information on this.

-Tyrosine, an amino acid, taken at bedtime. Not to be used if taking

supplements containing L-tyrosine or MAO inhibitors for depression

It is SO encouraging that some of the women on this list have moved

ahead to a place where temptations are not so strong. I feel there is

hope for the rest of us who fight every waking minute of every day.

We can do this.

Be strong.

M.

[Guest guest]

I'm very happy (well for me) to see comrades on this list. I have to

confess that what i have is an eating disorder. It's not about the

food, really it isn't.

I think the key is to NOT diet. Dieting leads to restriction which

makes those of us with " issues " feel deprived, which for me, leads to binges.

I think if we can change our mindset so we are not feeling deprived,

we will do better. speaks about this when she says eating

should be enjoyable... something more than a blob of oatmeal and a

boring unflavored chicken breast.

I know that I want to eat healthy because I feel better when I eat

healthy. But every time I think I'm on a diet, I get into that last

supper mentality and eat everything I think I am going to miss

" before " my diet. I can easily down a bizillion calories when I do

this, and eat myself quite sick.

If I could get over that diet hurdle, I think I could end the last

suppers. Then, if I eat a candy bar, so what, maybe I can move on.

I got caught in the mess of low carbing for Body Building and it set

off just terrible binge behavior. I'm still trying to get back on track.

Sigh.

Diane

p.s. my library contains all the books mentioned here LOL, Geneen

Roth, Pathway, Thin Commandments, Overcoming Overeating, you name

it... I still haven't gotten it licked, but I refuse to give up!!!

At 02:52 PM 4/27/2006, you wrote:

>Sometimes I struggle like this as well.

>

>Lately I am reading The Thin Commandments which helps with emotional

>eating. He has some excellent ideas to help - at least for me!

>

>Dr. Gullo. Check it out at the library. It's the best thing I can

>help you with...that and some days it's just one choice at a time and

>don't let yourself say, " oh, tomorrow! " Do it now.

>

>Hang in there!

>Kari

>

>

>

> >

> > Last week, my first week, when I had one isolated incident of

>cheating, I

> > got very positive feedback from all of you...such " progress not

> > perfection " ... " the worst thing you can do is quit " , affirmations,

>etc.

> > However, I've now had five days of not eating clean, and two nights

>of blow

> > outs.