One Mom’s Journey from Fat to Skinny to Confident

FIGHTING THE FUNK

5 Back-to-Basic Steps to Stop Out-of-Control Eating

11 Comments 1914 views

As I mentioned in yesterday’s post, I’ve been fighting the funk. This happens from time to time and I’ve learned the best way to deal is by getting back to basics.

  1. Food Journal. I know I said I was giving it up but in times like this I need  and depend on it. The structure and accountability give me a shot of motivation and I really enjoy sharing it. Click here to see today’s. 
  2. Water! Sometimes I get lazy with it and I don’t know why. I swear it makes the biggest difference for me. Today I kept a water bottle by my side and sipped continuously. 
  3. Portion Control. I have a nasty habit of mindlessly eating out of bags. So today I took the extra effort to weigh out servings. This helps me eat much more consciously because, seriously, I could inhale a bag of pistachios (or anything, really) without even noticing. 
  4. Get Creative. Tonight I made something completely new for dinner. Pistachio and Oat-Crusted Tilapia — click here for the recipe. 

    Screen Shot 2014-04-07 at 9.24.34 PM

    Taking the extra effort to get creative with food is always more satisfying than quickly grabbing or preparing my old standbys, particularly when I’m in a funk.

  5. Fun Distractions and Focus. It’s not an oxymoron, I swear! (OK, maybe it is.) Today I had to take my laptop in for repairs (bad hard drive). While I was out I stopped at Teavana at the mall and indulged in some really good green tea, which I’m enjoying right now!Photo-on-4-7-14-at-9— Fun distraction. Then I came home and got lost in my work — Focus. Getting things accomplished always helps my mood and totally distracts me from the old funk.

Maintaining my weight for almost 9 years I’ve learned funks will come and funks will go. Recognizing and acknowledging is the first step to actively dealing with it head on.

Hope you had a great Monday! I was hoping to launch a new challenge today but with my competition this weekend and trip with the 8-year-old planned for Monday I decided to put it off until next week. If you have any ideas I’m all ears!

I’m off to watch The Following. Good Night! :)



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Discussion

There are 11 comments so far.

    Bearsmama

    April 7, 2014

    Hi Roni-

    I’ve been following your blog for a few years now. And it never ceases to amaze me that when I’m having a hard time your words are pretty much exactly what I need to read. I’m the heaviest I’ve ever been in my life and I have about 80+lbs to lose. I’ve lost successfully in the past with Weight Watchers, but never this much weight. And never while depressed. And feeling like I really don’t have the tools anymore to do what I more easily did in the past. I started a few days ago being more conscious about my choices. Just being aware of what I was doing. Next is to start food journalling again. Do you have any resources that really helped you in the beginning of your journey? Perhaps a link to a particularly helpful blog post of yours? Hoping to also meet with a nutritionist in the next few weeks.

    Thanks again for being here and doing what you do. It means a lot.
    B

    Michele M

    April 8, 2014

    If a food (or “edible product,” as many binge foods are — bagged snacks, dip, sweets/baked goods — have you ever seen anyone get “out of control” with baked salmon and steamed broccoli?) makes one feel a loss of control/eat compulsively, then “portion control” is NOT going to help. There is no such thing as portion control when one is in the throes of a binge. How many times did I tell myself I would just take one teaspoon of ice cream from the carton, only to find myself back in the freezer after 20 seconds for another..and then again…and then finally sitting on the floor with a carton and a serving spoon, repeating that “one bite” until the half gallon was nearly gone…and then hiding the carton in the bottom of the trash so no one would know? The only thing that works with those types of foods is ELIMINATION. There will never be a carton of ice cream in my house again. Would you advise an alcoholic to keep it to one shot of whiskey or half a beer? Some “foods” operate on our brains the same way as a narcotic does. There is no safe level of exposure. Sorry to Weight Watches and “moderation” and all the “diets” that keep DRUGS in our bodies and never result in sustainable weight loss — if a food provokes that reaction in our neuropathways, it’s got to go. If you eat a food in secret, hide the evidence, feel that you physically can NOT stop your hand from going to the food to your mouth and back again, that food is your trigger and you have to eliminate, not moderate.

      RoniNoone

      April 8, 2014

      I agree with you that portion control doesn’t work in the throws of a binge and I’ve done all those things you mentioned but the way I’m referring to the above is those times when you grab a bag of pistachios and mindlessly eat the whole thing while you’re working. When I start to feel out of control I consciously start to weigh out a servings again.

      That being said though, you have to find a balance with the moderation verses elimination. Anytime I told myself I could NEVER eat a certain food again, say, pizza (huge trigger food for me) it backfired. So at first I found substitutes for pizza, I made my own, I severely cut back on the times I was around it but I still do enjoy a slice now and then. I do believe moderation is possible but you have to really control your environment and make smart decisions on what you will and will not indulge in.

      RoniNoone

      April 9, 2014

      Michele – I loved your comment and used it as inspiration for yesterday’s post. Great conversation starter!

      http://ronisweigh.com/2014/04/moderation-vs-elimination-when-it-comes-to-dieting-and-weight-loss.html

    Natalie

    April 8, 2014

    Thanks for this post Roni. Helpful to hear everyone goes through funks. I have had funks that ended up in large weight gains but this doe snot have to be so. Great reminder about water and distraction. I also sometimes have an extra cup of tea/coffee which helps with not overeating. Love your blogs. They are so honest and that helps all of us readers.

    Shauna

    April 8, 2014

    I have MAJOR issues with portion control. I will seriously buy a box of organic snacks and COUNT OUT how many are in a serving and put them into little snack baggies so when I’m making my lunch or just grabbing something quick, I know I’ve got one serving!

    Jen

    April 8, 2014

    Funny you posted this today. I have been struggling with the food issues as well. I am a 35 yr old type 2 diabetic and have to measure everything out…so portion control is not the issue for me….however not eating enough because I put so much pressure on myself to do well with my sugars, cholestrol ect. It has finally caught up with me by me buying snacks for the kids (knowing they hate banana bread but still buying it lol) and then indulging in it. Or rather even trying a new recipe for granola bars even though they hate them. So who ends up eating them….my husband and I. I actually ended throwing the rest out as I figure it’s better off in the garbage than in me. When I look at the big picture I realize that I am sabatoging myself. Today I am eating more healthy items and more healthy food choices hoping that his will help…so far so good. I also like and use your tea idea when I am feeling like you said in a funk and I am finding that it helps! Thanks for the post, it’s nice knowing that even people who are successful in their weight loss still go through this.

    Molly

    April 8, 2014

    Thanks for this. I’ve been in my own “funk” for like 2 weeks now and was sorely in need of some advice to get back on track.

    Kitty

    April 9, 2014

    Umm…that tilapia looks great, but I’m a huge pistachio fan. For me, I have to keep a journal every day of what I eat (also at MFP) and when I stray from that I don’t lose much weight. MFP told me I had tracked today for 220 days in a row.

    Robby/FatGirlvsWorld

    April 9, 2014

    <3

    Complete Health News

    May 19, 2014

    Great tips!