To feel so guilty

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I’ve been dieting for 3 weeks.

im not being super strict because I don’t have that much weight to lose, I’ve just become a bit flabby around the hips and legs so looking to lose it and tone up.

I have been exercising a lot and also reducing the calories and giving myself lots more veggies and healthy foods (which I’m starting to like now, whereas previously I hated!) and I have also cut out junk food and takeaways. I have been allowing myself one small treat a day so I don’t get fed up and end up binging, it’s been working so far and I’ve lost a little bit of weight in the 3 weeks since starting!

but today I caved 😢

I had a takeaway for dinner. My family were desperate for an Indian take out and I really fancied it too. I had a plate of curry, naan, chips, rice and vegetable pakora.

it was delicious, but I feel so guilty now. I know it’s only one meal but I feel like I’ve failed and the last 3 weeks of dieting were for nothing. I’ve been so strict with my one smalll treat a day rule, and today I went way over that with the take out and my calories were probably through the roof. I guess I’m just posting for reassurance from others that have dieted that it’s ok to mess up once and it’s not the end of the world because I feel absolutely horrible about myself now

Don’t beat yourself up about it. I don’t ever watch what I eat, I just try to eat as much fruit and veg as I can and do plenty of exercise. Resistance training will shed weight and tone you up far more efficiently than cardio ever will.

It's only the end of the world if you use it as an advise to give up your diet.
Why not allow yourself a nice whatever you want meal once per month?

Excuse * not advise

I think you need a think about why the prospect of a few more calories has given you such an extreme reaction. Being overweight does not mean you are bad or even unattractive. Your value isn't in your body, but in the person you are.

Guilt is a pointless emotion.

I low carb to avoid taking medication for diabetes, so a treat it a non low carb meal really fucks that up.

however for most diet plans it really doesn't.

I heard someone say once to really enjoy anything you eat 'off piste' & make the most of it! If you're not going to enjoy it & are just going to beat yourself up over it, it's pointless.

it's difficult when you have a family that arent'dieting'

I've been working with a nutrition coach to lose weight and she says to me if you are craving that take away just have it as long as it's only occasionally and you get back to healthy eating.

Being super strict is not sustainable and if you let yourself have the occasional treat you are more likely to continue eating healthy long term.

Start a fresh tomorrow and do a bit extra exercise each day. X

Weight loss is predicated on one thing - you just have to use up more calories than you consume. If that isn't the case for one day, it's really not a big deal - you can always go back to eating more heathily tomorrow.

The thing that's frustrating about diets is that trying to go cold turkey on everything at once doesn't really work as it's too much of a change. It makes things harder. IMO it's far better to try and change the way you eat permanently by eating smaller portions of the things you like, rather than saying "if I just diet for a few months I can lose this weight, then I can go back to eating the way I did before".

With that in mind, having a takeaway a couple of times a month is absolutely fine as long as it's the exception and not the rule. It doesn't have to be about guilt at all, as long as you're still happy with the progress you're making. Just try to order and eat a little less - you'll still enjoy it, and you can still lose weight.

You need to eat moderately and that includes the odd treat. X

Stolen from Facebook - love this page.

This post is up there with one of the most important I’ve ever posted. I’d be so grateful if you’d take the time to read it and share with anyone you think may benefit.
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A couple of days ago I explained it’s important to realise why a person may see a very large reduction in scale weight in the first week of dieting. If you haven’t seen that post please do go and read it ♥️
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Today I want to talk about the flip side of that i.e. why someone might see a significant increase in scale weight within a short window of time.
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Many of you reading this will be able to relate; you follow your meal or diet plan all week... then at the weekend you enjoy a takeaway or a big roast dinner with pudding.
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The next day the scales show a gain of 7lb, you’re horrified and, despite the fact you get back “on plan” straight away, by the time you weigh in midweek you still record a 2lb gain.
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You’re left thinking “what’s the point? Why bother? I had one meal off plan and I’ve gained 2lb, how will I ever be able to eat normally again?!”
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And, because nobody ever explains that the gain in scale weight has absolutely NOTHING to do with the amount of adipose tissue on your body and everything to do with the glycogen stores which you’ve just topped up plus the weight of water you’re retaining because you ate a salty Chinese takeaway... well there’s a very good chance you’ll think “f**k it!!” and give up.
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Please look at the figures in my earlier post. To gain 7lb of adipose tissue you would have to overeat by approx. 25,000 Calories. That’s your maintenance Calories PLUS 25,000 on top.
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The average calories in a spring roll starter, sweet and sour chicken and egg fried rice? Approx. 2000. Even if you ate that over and above your planned meals for the day... it’s unlikely to result in you gaining even half a pound of body fat.
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If you rely on scale weight to measure progress without any understanding of what’s going on inside your body... you’re setting yourself up for disappointment, which ultimately, may well lead to you abandoning your attempts to reduce your weight.
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I hope this all makes sense - any questions please don’t hesitate to get in touch, I’ll do my best to help ♥️

Don't start feeling guilty about what you eat , it's a slippery slop. I hardly ever eat meat but when I do I enjoy every mouthful