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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,377
5/24/20 4:28 P

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Never heard of "Meal Gaps" before. Sounds interesting thanks for sharing the info.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,295
5/24/20 2:02 P

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MOMPOIRIER, I'm a binge eater in recovery... The number 1 thing that helps me when I deal with binge eating is to start by making sure there are 'meal gaps' in my eating, it means that after a meal I wait for at least 2 to 3 hours before I eat again. If you feel that waiting for 2 hours is too hard, you could agree on another amount of time: 1 hour, even if you can agree to not eat for half an hour it will be helpful. It gives you back a feeling of control and that's what is important.
The meal gaps ALSO give your body and blood sugar levels some rest so you can get back to some sort of normal day structure.
A body that is crammed full with food it does not need gets confused and will start giving off crazy, false hunger signals. To help your eating and physique calm down the meal gaps are the best rule to apply.

There is a thread at the 'Living Binge Free' team called 'hour commitments' where you can even post your intention to not eat again until (x) o'clock.
You can find it here: www.sparkpeople.com/myspark/team_messagebo
ard_thread.asp?board=0x1323x50514891


To overcome binge eating it really helps to train yourself to only eat at set times, a set amount of times per day, and to not eat at other moments. This teaches us to ignore impulses to grab food whenever we feel like it.

Edited by: WHITE-GREEN at: 5/24/2020 (14:07)

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RENEETRU6's Photo RENEETRU6 Posts: 139
5/24/20 10:55 A

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I have lost my motivation. I was feeling unstoppable for a couple of weeks but started slipping and then fell off my plan to the point of nonsense eating. I don't want to admit to what I considered food for a couple of days. I find it perplexing that I can have so much self control in most areas of my life, but eating right becomes a battle. There have been seasons in my life when food was not really an issue at all, but heartache happens and eating for comfort became a tactic that got me fat. I can go for a time, and not be tempted at all, then lose control. The reality is it took me two weeks to lose a few lbs and only three days to gain it all back. Something knocks the power switch the other way and food is eaten with abandon. I have more to lose now than when I started. The silver lining is that I have decided that failure is not an option. So after a gap of a few days, here I am back again tracking my food and staying on plan.

Slowly but surely I will attain and pass my goals!!


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BLUELIONESS13's Photo BLUELIONESS13 Posts: 38
5/21/20 12:27 A

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When I start to log things, I do better with my nutrition. I am more accountable. This seems to be so whether or not I am exercising. I don't know if logging your food would help or not....I just know it helps me. Best of luck on your journey.



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LISAMARIE2015's Photo LISAMARIE2015 Posts: 5,373
4/10/20 4:24 P

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I always just remind myself how hard it was to lose those lbs and how LITTLE effort it takes to pile them back on. I have not gotten to the maintenance portion yet to know but I am NOT going to gain again. I am sooooo sick of starting over and just done with that. I think once you hit that point it is easier. I have just kept reminding myself how much better I feel, less pain, and more healthy I am when I eat well.



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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,377
4/8/20 10:03 A

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Thanks for everyone's advice. I have been doing better but had another bump in the road yesterday. Moving onward and forward today.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


 current weight: 193.4 
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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,377
3/23/20 9:42 A

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emoticon

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


 current weight: 193.4 
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-JAMES-'s Photo -JAMES- Posts: 14,644
3/23/20 1:16 A

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MOMPOIRIER,
something related to the "all or nothing" extremes when one is following a diet, and having success, and then one day you eat something not on plan. In my case that would be a chocolate bar. First because I try to eat very low carb, but second I'm a type-2 diabetic, so this is bad for my blood sugar.

So, the "all or nothing" attitude would be, you ate that chocolate bar, you failed. You blew the plan today, you might as well have another one, ... you might as well have dessert after supper, maybe cake and ice-cream ... Tomorrow is another day. You'll be good and on plan tomorrow.

WRONG WRONG WRONG. If I ate that chocolate bar, not great, but its over. It's not related to the rest of the day at all. I don't eat another chocolate bar, I don't have dessert. Each off plan thing, like that chocolate bar, is one thing all on its own. It's not the day that is blown so I might as well really blow it. You don't get points for each day. No it is each individual choice that matters.

So when I eat off plan, I accept that it is not good for me, I say to myself not a smart choice, but that is the end of it. I don't bargain with myself. I don't promise to be good tomorrow, because I start being good right after the slip up.

I'm not perfect ... nobody is.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,377
3/22/20 11:31 A

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James - thanks for the thought - success isn't all or nothing - I really like that. It will help my attitude about my progress

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


 current weight: 193.4 
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-JAMES-'s Photo -JAMES- Posts: 14,644
3/22/20 12:41 A

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MOMPOIRIER,
to add to the "baby steps" idea ... success isn't all or nothing. When I was a student and didn't get 100% on a test, it wasn't like I'd failed, heck I was pretty happy with 80%.

The same for life. So I'm agreeing with the others, take it one day at a time, one step at a time. The wonderful thing about SparkPeople is that it connects you to real people who care.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,377
3/21/20 8:39 P

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Trying the small goals. Fresh fruit daily. 10 minutes of exercise. Started today and did well. Baby steps - one day at a time.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


 current weight: 193.4 
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ESMERELDA12 SparkPoints: (31,429)
Fitness Minutes: (4,627)
Posts: 2,266
3/21/20 7:40 P

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Hang in there. You have a lot to deal with. Maybe small goals will help. Keep us posted.



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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (230,374)
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3/19/20 5:01 P



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@MOMPOIRIER

The past couple of weeks will probably cause many people to lapse into comfort/stress eating. Don't beat yourself up. it happens to us all.

That's why I do suggest starting with some simple things you can do. Setting simple goals really is a good way to ease into healthier habits.

I am trying to keep stress eating to a minimum. my goal for the day isn't eat eat perfectly. My goal is to eat as healthfully as possible even if that means I may have a chocolate chip cookie or two. The goal is to do as many healthy things during the day as possible. With time all the healthy things I or you do WILL outnumber the not quite as healthy.

And honestly, a chocolate chip cookie, slice of birthday cake or chocolate can be a part of a healthy lifestyle. That's the ultimate goal we all should strive for, a healthy lifestyle.


Edited by: ARCHIMEDESII at: 3/19/2020 (17:01)
MOMPOIRIER's Photo MOMPOIRIER Posts: 1,377
3/19/20 2:48 P

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Thank you for your reply. I am under a Dr.'s care right now for the back and ankle pain. Also for depression and binge eating. They had been under control but have all snow-balled on me. The articles are excellent and I found a lot of good info in them. Thanks again.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


 current weight: 193.4 
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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (337,128)
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3/19/20 6:26 A



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"Having a lot of back and ankle pain and not sleeping well.I need some guidance "

I suggest that you talk with your Dr about these issues. They CAN be addressed. Sometimes just appropriate pain relief, but also a referral to a Physiotherapist who can help too.

Is the lack of sleep because of the pain? Or because of stress/something else?

As far as your binge eating is concerned, just use baby steps to get back on track. I would be inclined to read these articles - I am sure that there will be something that will resonate with you - if not, ask your Dr for a referral to a Therapist who specializes in treating people with disordered eating.
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=1703


www.sparkpeople.com/blog/blog.asp?post=ask
_dr_birdie_straight_talk_about_binge_e
ating


www.sparkpeople.com/resource/nutrition_art
icles.asp?id=812


www.sparkpeople.com/resource/wellness_arti
cles.asp?id=1396


Above all else, don't go beating yourself up. Life sometimes happens, and what you are experiencing has happened to heaps of others, WHO HAVE MANAGED TO BEAT IT!!!!

Hugs,
Kris

Edited by: SLIMMERKIWI at: 3/19/2020 (06:28)
Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
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ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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MLAN613 SparkPoints: (403,006)
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3/19/20 6:16 A

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Arch always has such nice advice. As for exercise, have you been released to resume it or still doing Physical Therapy? Did you even get PT exercises or sessions with a physical therapist?

Meghan in Minneapolis, Minnesota, USA


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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,377
3/18/20 7:29 P

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Thanks for the advice to take baby steps. I am a little overwhelmed and will do better to start out slow.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


 current weight: 193.4 
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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (230,374)
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3/18/20 11:55 A



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MOMPOIRIER,

Don't worry ! this is something that has happened to us all. We're all experts at gaining, losing and regaining the weight. That was the past. You can't change the past, but you CAN influence and change the future.

Just start with some simple change you can stick to. Example, if you haven't been eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. If you haven't been drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. If you can't get to the gym, start by taking a 30 minute walk each day for one week.

Once you've achieved these goals, you create news ones or do them again.

Setting simple goals is how you slowly ease back into a healthier set of habits.

Don't try to do everything at once or you will end up frustrated. Rome wasn't built in a day and neither were you. Take baby steps, literally and figuratively.


MOMPOIRIER's Photo MOMPOIRIER Posts: 1,377
3/18/20 11:12 A

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Help! I had been doing great from Last June until Jan.Loss 40 lbs. I had ankle surgery 1/31 and that put me off my regular exercise routine. Then my eating habits started to slip and now I've started to binge again. Can't seem to stop. Having a lot of back and ankle pain and not sleeping well.I need some guidance and encouragement.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


 current weight: 193.4 
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