To feel disgusted with myself

[justatealot]

Name change as i'm so ashamed

i'm overweight by a lot, and i've decided that this year i will finally get in shape.
It's been a day into the new year and i've already binged at least 2000 calories with chocolate and crisps and sweets
I feel so pathetic.
Please help

But, but, but...you can rein it back for the rest of the day now. Please be kinder to yourself. Rather than go with a deprivation mindset why not congratualate yourself for every little positive? Ok, so you had a splurge but NOW you've called time on. Maybe record all your little victories so you can see them mount up?

Oh, and not pathetic

Little steps. Don’t beat yourself up. Talk to and about yourself like you would someone else, often we are much more unkind to ourselves than we would be to anyone else.

Celebrate what you achieve that you want to replicate. Celebrate the wins and don’t beat yourself up for when you don’t achieve what you want to, just set your mind to doing better next time.

Don't have anything else today

I am starting on Monday - and I will do it because I am appalled with myself to be honest.

I think in general we all need to be kinder to ourselves though xx

And tomorrow is another day. Forget what you ate today.
How are you planning to lose the weight? I think just saying “I won’t eat this or that” doesn’t really work. Better to have a specific plan. I do 16/8 fasting, it’s not for everyone but it gives me a structure which I need.

Thank you

Have a look at Courtney black on Instagram. There's also a Facebook group which is really good. She has an app and honestly, people's transformations are insane.
She is a really positive young girl from Essex who started with an eating disorder and has transformed her life and many many others. It's inspiring watching all these people change their lives and mindset.
Just be gentle with yourself, don't beat yourself up.
Good luck x

I too am planning on making this the year I get into shape - which involves losing quite a lot of weight.
I too have found myself nibbling, simply because there is still so much stuff left over from Christmas.
The year is a long one so I’m not beating myself up about one day and I expect there will be other days.
My big aim is to stop all the nibbling I do between meals and late in the evening. It will be easier once there are fewer temptations.
I think you need to accept that this is going to be about more than one day and be kind to yourself.
I’m about to put my trainers on and go for a brisk walk around the block - could you do something that will help make you feel more positive?

It's only day one.
Dont beat yourself up.
Start again tomorrow.

Choose one thing to drop, like sugar. Go cold turkey on it, no sugar in drinks, no chocolate ,cakes etc. But you can have crisps, cheese, anything you like. Just no sugar.
Also, don't have it in your house.It's much harder to resist temptation if you've got it lying around.
Think of something else to do every time you feel the urge - whether that's eating something crunchy, jumping up and down, walking round the block, knitting, whatever floats your boat.
Eat properly in the first place, by which I mean, have protein for breakfast - eggs, bacon,- or porridge with seeds or something ( not sugar) added, so that you feel full up.
And don't give up. Just because you've binged already today, it doesn't mean you have to keep on doing that. If you don't eat anything else today then 2000 calories isn't so dreadful. Don't beat yourself up, focus on how you can avoid doing it...what are your triggers?

Oh that’s just rubbish but did you put loads of pressure on to be perfect from today? Do you get into the ‘well I’ve blown it now so I’ll just go for it and start tomorrow’ mindset? It’s a hard time for most people and it’s pretty miserable. There’s online support for binge eating disorder if you think you’d benefit but regardless of that it’s just a habit/destructive pattern it doesn’t define your worth. So bloody hard though. Take it one hour at a time.

I think you could be putting too much pressure on yourself. Draw a line under the binge, eat well and healthily for the rest of the day and continue with the healthy eating tomorrow and the next day and so on. And don't forget to include a few treats in your menu /eating plan. Decrease the likelihood of binges. Good luck. It's hard so go easy on yourself

You cannot change what you have done but you can control what happens now. I am massively overweight and am trying too. It is a constant battle in my head, but we need to remember that the path will not be smooth, it is just carrying along it regardless that will see us where we want to be. You ate a load, you didn't kick a puppy...just try and move forward eating things you know will do you good now :)

Don’t beat yourself up, you don’t deserve it. If you can go for a little walk as the fresh air and exercise will help boost you mood. Remove all temptation out of the house so you won’t do this again. It’s terrible at this time of year because there’s cheese/chocolate/crisps/cake etc lurking everywhere. You can’t eat it if it’s not in the house.

Each tiny step you make for yourself is amazing. You have eaten more than you planned to, so try to do something to make yourself feel better. Take a walk. Check out YouTube for videos made for those just beginning to exercise.

Each day is a new beginning. Write down four goals you wish to complete in that day. Check each one off as you go.

Happy Wishes for 2021💐

It’s the 1st be kinder to yourself! 2,000 calories is very easily done on those types of foods.

Have a light and healthy lunch and a light and healthy dinner. Go for a walk if you can. You’ll go to bed feeling better about yourself. All small changes count.

The self-hate will just continue a cycle of restrict, binge, and feeling shitty. Stop that.

Don’t beat yourself up OP. Tomorrow is another day.
You’re bound to have stuff left over from Christmas, so no good trying to start a diet when you have that. Can you get rid of any leftover chocolates etc? Donate it somewhere or give it to family?
Start off with a clean slate after the weekend. Don’t buy anymore chocolate or crisps so you won’t be tempted. That’s what I’m going to do. Good luck OP x

Love, it's NY day...it's friday....

Start on Monday. Use the weekend to plan next weeks meals/snacks and look at today as a last hurrah before getting serious about a lifestyle change.

Don't feel bad about yourself. Changing habits take weeks, not hours. Baby steps, OP. And be kind to yourself.

I'm absolutely going to put a lot of effort into losing a stone.

But not today. I'm hungover, it's New Year's Day, and I'm ordering a curry. You can't diet on 1st January, it's illegal.

I think my username says it all...but I have put on nearly 2 stone in 2020 and I'm starting from Monday. I think it's hard to start on New Years Day as there is usually still Christmas food hanging around!

Set a start date and think ahead on how you are going to approach it so you have a plan. For example I'm going to use my fitness pal to log what I eat/drink and ensure I stay in a calorie deficit.

www.calculator.net/calorie-calculator.html

Use this to figure out how many calories your body needs to maintain your weight and then deduct 400/500 cals from this and try to stay to that amount of calories as much as you can. I like doing it this way as no foods are off limits as long as I can work it in to the calories.

WFH has made me so lazy but we have just had a puppy so once he is allowed out for walks I will increase my exercise levels too. I think walking is the best form of exercise to be honest, you don't need to do intense stuff, you can make your walk as intense and long as you feel up to.

Good luck, I think more people than ever are in this position after the last year so don't beat yourself up!

To be honest I've always thought 1st Jan is a rubbish time to start trying to eat better as there is always so much left to eat up! I just start trying to buy better from new year - when all the chocolate and biscuits and cheese have gone then temptation has gone too :) Good luck and even tiny positive steps are good ones!

Op I'm disgusted for myself for putting on a stone and a half under lockdown and I was significantly overweight before, so I know how you feel!

However, feelings of disgust towards ourselves are simply not productive. Weight loss is hard and we need to be in a good place mentally to succeed at it! So please don't despair, and try and speak to yourself as you would speak to a friend rather then berating yourself (the Western world is a place where food is available and marketed 24/7 after all). And rather than being in a "deprivation" mindset , try and say to yourself (as cheesy as it sounds) "tomorrow I am going to be kind to my future self by choosing to eat in a healthy way".

One good thing to focus on is not objectives so much which encourage black & white and perfectionist thinking ie "I've over-eaten on NY's day so I am going to give up" but instead concentrate on developing healthy habits. So instead of "I am going to lose 4 stone" think to yourself "what would a slim person do now".

Good luck op. And keep posting when you need support!

Diet culture is really toxic.

If you have a mentality of trying to be 'good' and restrict yourself, the more you'll want the 'forbidden foods' - you'll end up binging (as you have done), beating yourself up, vowing to 'start again tomorrow because you've blown it today', putting more pressure on yourself, over and over again. It's a really vicious cycle and so so negative for your health and self esteem. Plus, dieting just doesn't work long term.

That's not to say that it's not good to eat healthily and a balanced diet, or even to lose weight if you need to for your health. But you have to approach it with the right mentality. I would look into intuitive eating as an approach. And plan to start being active - which is great for your mental health as well as your physical health. Mostly, be kind to yourself.

A positive plan ( I will eat x at y time every day) is so so much easier to stick to than a negative one ( no more chocolate or crisps ever!).

Don’t be disgusted. It’s an addiction and the best people in the world have had them. Just write a realistic eating plan and take your time doing it.

Have a strategy for when you are offered unexpected treats - what will you say or do?

Think of food you love ( really properly enjoy) and incorporate into your plan.