If I slip up once I spiral out of control! Anybody else struggle with this and have advice?

[Onedayverysoon]

Heya,
I have been on slimming world 2 1/2 weeks and lost 4lbs which is fine as I want to lose at least a lb a week. I have about 3 1/2 stone to lose and would just like to achieve it within the next 12 months - I have rushed to lose in the past and it has not stayed off!

My big problem is that I don't seem to just be able to make a small 'mistake' and slip a little without it spiralling. I was good all week and then today went out for lunch and while I tried to order sensibly the meal came out dripping with butter and oil. I was hungry and had paid for it so ate it and counted it all up when I got home. However because It was about 25 syns (and that was probably me being generous) I felt terrible but instead of this motivating me to eat better I just sat all afternoon feeling guilty and then attacked a Nutella jar in rebellion or something. This spiraling out of control seems to be a pattern!

Anybody else struggle with this and have any advice?!

X

yes me too , as per my post ive had a party everyday this weekend and I just think whats the point ive probabky undone the 2lb loss easily

Have you tried using flexible syns? So if you know you are going out, set yourself a higher syn amount and then stick to that. It makes you feel less guilty and should hopefully stop you attacking nutella jars!

I have found you really need to ask for what you want in restaurants. So if you want sauces/dressings in a little pot, ask for it. You can also ask the chef to use less butter/oil in the cooking process. It shouldn't really be a problem for them. You are paying for it, so ask for what you want. If you do that and it comes back with loads of butter or oil, send it back!

This has always been a struggle for me but knowing I am attending group and getting weighed weekly keeps me on the straight and narrow.You just need to forget the bad day and keep sticking to plan on all the other days. Also, decide what you want more - a weight loss or a chocolate bar etc.

I went away last weekend so kept syns low the few days before as I knew I would be having things that I haven't been eating for a while. I had a pizza, fried breakfast,ice cream etc but had still managed to lose 1.5lbs at the next weigh in. Everyone has bad days it's just getting back onto the plan asap that can be hard.Keep at it and you'll keep losing.

Thanks guys,
I'm new to mumsnet and I love the words of support and advice on here! Somehow it seems ok to discuss issues I wouldn't bring up normally for fear of judgement! I do find meetings and tracking really important -maybe I need a not on my fridge to remind me to track regardless of eating behaviour!

Good advice on the 'asking for what I want front' too - I asked for jacket with no butter today and while they moaned it did mean I stuck to plan! :)

I have around 3.5 stone to lose too and have so far lost 15lbs in 5 weeks. That's just due to sticking to plan and doing some walking every day. I have in the past had very little will power but am enjoying it so far. Good luck

This is why dieting doesn't work long term, One. We (humans) don't like it when we restrict our food intake; it sets up our internal body alarm (in our brain) which says "famine coming, action stations, prepare to conserve all incoming energy and set up the extra desire to eat mode." This means that you will eventually succumb to eating 'forbidden' food, eat too much of it and put more weight on than you when you started.

There's a lot of research going on which is focusing on how our brains and body works which hopefully, as it becomes clearer, will shape the way we approach successful long term healthier eating.

One bit of advice I would give would be to limit your sugar intake. Some health experts are talking about us limiting our sugar intake to six teaspoons daily. It is difficult because its in many, many processed foods (even savoury). Perhaps think about cooking using fresh veg and fruit, brown rice, pasta, bread, sweet potatoes etc.

It's interesting considering our natural Instincts and how they have adapted and changed (or not?) to the way we access food now.

I wonder if my emotional eating links in with survival theories. For example I have a bad day at work (my 'hunting' equivent) and therefore feel inadequate, weak and my long term survival seems somehow threatened. My brain then thinks I must gain access to all the food I can and eat as much as I can to remain strong and make up for being a weak hunter and thus be more likely to survive ... Emotional eating is just survival of the fittest but it is all screwed up in our world because often what we do with our time does not directly relate to gathering food and breeding so failure in those areas does not need to be replaced with eating (as I do!)

Can you tell it is 3am and I cannot sleep!

The thing is, SW doesn't really restrict our food intake. It just gets us to focus on eating the right thing to give us more of a balanced healthy diet. I never feel hungry on SW because there is always something I can eat if I am peckish. I have just replaced my "must eat chocolate" instinct with eating fruit/veg or ham. However, I can still have a chocolate bar if I really want it, but I now have one maybe once or twice a month rather than once or twice a day!

Very true - it is why I like it so far :)

sorry about late night ramblings!

My trouble thoigh is when that one chocolate bad isn't enough. In fact I sometimes think it makes things worse. Not that I can reason with myself and not have the first.

I've unexpectedly got to go in a B and B for three nights later this week which means eating out. I'm so concerned that this leads to me giving it up because I've done so badly.

Might try to track everything I eat even if it's not "suitable" food so I retain a semblance of being in control.

What I find helps is to think of your syn allowance as weekly, starting the day after your meeting day and accepting that you won't be able to stick to the 5-15 guidelines everyday.

I try to have 100 syns a week or less and usually fail miserably.

So you could have 6 days of 10 per day and one of up to 40. This would easily accomodate your lunch out.

Any time you fall off the wagon, just accept it and move on. Try to stick to the plan and make good choices in future. My meeting is on Monday evening and I always have uncounted treats on Monday evening. Then the intention is to be straight back on plan Tuesday morning.

Sometimes it doesn't work and I find myself on Thursday having had a few days of eating crap. So you might think 'I'll write this week off and start again after the next weigh in' but no - if you start again NOW, ie Thursday or Friday, you could have 4 really good days of sticking to the plan and you might still lose, or at least not gain loads.

FlopIsMyParentingGuru I know it is incredibly difficult to do, but you need to remember the end goal. Why is it you have decided to lose weight? Is it worth having that extra chocolate bar which will get you further from your goal?

I started off weighing 130kg and just got my 12kg award, so still got a long way to go. Yes, it is incredibly difficult to keep on track, and I have had my ups and downs in the last 4 months, but I know I can do it if I stick with it. I know I have a long road ahead of me to get to a healthy weight and minimise my risk of diabetes (high risk as it runs in both sides of my family), and I try and remember that when it comes to making the choice between an extra chocolate bar and a piece of fruit.

Thanks for all the tips - I think always tracking food and mood and using flexible syns is the way forward!

Flops - I understand completely ... It's that feeling of being out of control that spirals is into giving up. I guess it's worth working out what the damage would be if you gave up as opposed to slipped up once or twice while away?