So I’m nearing the end of week one and weigh-in is tomorrow. It’s time to reflect on the goings-on of the last week and see what can be taken forward.
First of all, I did not track what I ate every day in my food diary. I only tracked 3 days out of 7, and there is no excuse for this, as I have it as an app on my phone which I usually have with me all the time. So, my first goal for next week is to track every day. I find this is the main motivational component of eating properly, as once you see in writing how much you have eaten, you soon surprise yourself and realise you are eating waaaay too much.
After talking in my last post about types of eaters, I found out this week that I am more of an emotional eater than a boredom eater. I have started actively finding other things to do at home when I find myself gravitating towards the kitchen, and this is definitely working. However, the last two days we have had some very bad weather which has caused crisis on our farm, and I’ve spent the last few days trying to find surviving sheep, and keeping baby animals alive. This is emotionally taxing, teamed with being out in the cold for many long hours without eating, lead to a full-on food meltdown. Not only did I binge after not eating for many, many hours (James and I were outside from 5:30 am to 10:30pm) but I ate all the wrong foods and to the point where I felt physically sick. I also didn’t fill my food diary these days as I was too ashamed, knowing fine well I would be horrified with myself. So, not only am I going to keep up the good work with boredom diversions, but I am going to make sure I eat little and often to avoid the binge situation. As for the emotional eating, I need to figure out how to deal with this. Has anybody else experienced this? How do you cope with it?
Exercise has gone well, having been out with the dogs most days for at least 30 minutes, as well as a little work on the farm (nothing particularly strenuous though – don’t think bottle-feeding lambs counts as exercise). So this week I’m going to keep up momentum and next week try to have 30 mins of exercise EVERY day.
So, I now have plenty to be getting on with this week that will help me stay focused, and hopefully will help me edge nearer to hitting my first two weight-related goals – getting below 13 stone, and weighing less than my boyfriend. It is important to set goals that are not directly related to the scales, as this helps a better long-term habit establishment. Although I am on a ‘diet’ to lose weight, the idea is to turn it into a long-term way of life to keep the weight off for good.
It’s Them and Us
Something else that is constantly at the back of my mind is James and the way he eats. He is currently at a healthy weight after losing far too much in his last job through stress and long, hard physical hours. He is consuming around 3,500 calories a day mostly in healthy foods, but enjoys his fair share of junk food too. I find this hard because I see him eating, and feel hard done by. I constantly have to remind myself that he takes a lot more fuelling than I do, as he is male, a lot larger than me and has a very physically demanding job.
I’m trying to find ways round this and started by buying myself ‘equivalents’ at the supermarket. James and I both have crisps, but I have lower-calorie ones and smaller bags. I’m slowly going to continue to alter my shopping list to accommodate this. Also, he has two breakfasts -first thing in the morning I am drinking tea, and when he comes in mid-morning, I’m eating with him so I don’t feel left out – He usually has lean grilled bacon or scrambled egg, whereas I am now opting for yoghurts or a poached egg. By doing this, it is stopping me harbouring a food resentment which brings on negative feelings associated with food and can put an unhealthy slant on a relationship.
The other thing that is important is to educate the people around you – particularly those you share mealtimes and eating habits with. I know of a friend whose husband started ‘sabotaging’ her weight loss efforts after panicking when she lost weight. She was becoming happier and more outgoing as well as looking great, and he constantly tried to tempt her with all the wrong things and became very negative. This was because he was frightened she would find someone else and leave him – she was overweight when they met and when they got married.
The love and support of those around you is important, particularly when you have had a ‘bad day’ or even a ‘bad week’ – this can help you to put the negativity behind you and get back on track. James’ favourite trick is putting sugar in my tea – he does it out of easiness and habit. After telling him twice not to, I’ve started pouring the tea down the sink and getting him to make me another one. That sounds harsh, but it’s working. It’s hard enough getting things right yourself without others making it even more difficult!
So, to recap from this week –
- Write down what you are eating every day
- Keep busy – avoid boredom eating
- Eat little and often
- Exercise every day
- Educate those around you