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Old 10-29-2013, 07:01 AM   #1
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The Morning After...

What do you do the morning after a slipup? I've been lowcarbing for 4 months and slowly losing and feeling really good. I'm committed to a low carb lifestyle for my health. I read these boards a lot, even though I rarely post. Yesterday I slipped up royally. It was my anniversary, and I was alone. Kind of mad at hubby for silly things, but we're in the process of moving and need to temporarily maintain 2 houses. I had all the makings of an excellent low carb meal, but I chose to eat some snacky foods I had in the house for my son. Stuff I never eat and don't really like. It didn't taste good, and my stomach was upset all night. I'm drinking coffee now and thinking I will be back on plan today with eggs, steak, salad and lots of water. (The meal I would have had last night plus wine. ) Any good tips for keeping me out of trouble? I worry because I am at the point where, in the past, I have let a vacation indulgence take over and ended up going completely off the rails.
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Old 10-29-2013, 07:24 AM   #2
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Just get back on plan, you know it wasn't right, it didn't feel good, it didn't taste good, just get back to normal and not worry about it.
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Old 10-29-2013, 08:06 AM   #3
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Yep, put it all in the past and get back on plan. Kicking yourself will achieve nothing.
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Old 10-29-2013, 08:14 AM   #4
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Your slip-up doesn't matter, it's over. Get right back on plan, today. Be very strict with yourself. Any weight gain will be water only, ignore it and stay on plan.

Sorry your anniversary was so bad.
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Old 10-29-2013, 08:48 AM   #5
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Strange how we can get stuck on a few items of extra food. The guilt! The self-loathing! The fear of it happening again!
All that for a few extra snacks.
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Old 10-29-2013, 09:21 AM   #6
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Your slip-up will not matter one bit if you get back on plan. It will matter a whole lot if you don't. At least this is what I've learned. I'm not perfect and I have slip-ups, but I usually remain in my goal range if I just keep going. No "starting over," just keep going.
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Old 10-29-2013, 09:22 AM   #7
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It's not an unreasonable fear when you have gone down this path before. The carb indulgences can easily lead to cravings that can keep me going back for more carbs. A lot of the success of the low carb lifestyle (for me) is the mental strength I have when free of carbs. I believe this is a physiological effect. I see things more clearly when I keep carbs low. I plan to be super vigilant the next few days to prevent more backsliding. Thanks for your input. My anniversary wasn't that bad--just lonely. Saw hubby in the morning, but travelled with two dogs in the car all day.
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Old 10-29-2013, 09:34 AM   #8
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Nope, not unreasonable at all. But you have the knowledge of what happens when you backslide - and you have the clarity and mental strength to apply that knowledge. One night of carbs won't take that away.
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Old 10-29-2013, 09:44 AM   #9
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Quote:
Originally Posted by dianthus View Post
A lot of the success of the low carb lifestyle (for me) is the mental strength I have when free of carbs.
Thanks for that one. So true.
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Old 10-29-2013, 09:48 AM   #10
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I hear you, i had a run in with the Halloween candy last night After fighting it all day, and staying on plan, it was the devil on my shoulder and I gave in at night.
Ugh, I know what it tastes like, I don't need it, and sugar pretty quickly puts me in a coma
So moving right along, back on plan today, live and learn, for the 1,000 time
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Old 10-29-2013, 11:32 AM   #11
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I think you learned something important. When you are feeling down, you want to turn to what you think well comfort you. Hopefully, next time, you'll recognize that, realize it won't last forever and take a walk or a bath or some other distraction. Because, those feelings will pass...
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Old 10-29-2013, 12:48 PM   #12
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I'm doing my walk of shame today after a 4 day trip to Vegas where I proceeded to eat & drink EVERYTHING. I was completely out of control but am back on track today.

All we can do is learn from it and jump right back on the wagon.
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Old 10-29-2013, 04:27 PM   #13
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I just posted about this a day or three ago - the way I've lost weight and kept it off is through failure. I fail at my plan all the time - eat too much, have extra cheese, chocolate, whatever. I've slipped up more times than I can easily count even in just the last few months.

But I managed to 'fail' off 100 pounds, and keep it off with very little fluctuation through two pregnancies, stress, and numerous dietary slip ups.

The key? It isn't 'never failing', that's for sure! The secret is to never, EVER give up. Never throw in the towel. Never quit. Never assume that because you popped one tire that it makes sense to slash the other three. Never give yourself permission to indulge, because hey, the day's shot, right?

When the horse throws you off, you get right back on. Not a day later or on a Monday. Not after the next major holiday. The VERY next choice is yours to make, and no past decisions have any bearing on your success or failure in that moment. The very next choice is yours, under your complete control, and you can make it a good, health promoting one. We build these journeys by each choice we make. We don't have the future, we can't change the past. But this very moment, that's OURS. A refusal to give that up to neuroticism, punishment, failure, or the enemy-of-the-good, that's up to you.

How do you lose weight and maintain that loss? Not through perfection, but through grit determination. Stubbornness. *Persistence*. If you never quit, you cannot fail. It's all just part of the process.
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Old 10-29-2013, 05:33 PM   #14
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Just allow yourself the slip and get back on track. As long as its not two in a row you are usually fine. If I eat 2 days in a row bad food im out of control.
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Old 10-29-2013, 06:05 PM   #15
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Like everyone else said...just jump back on track! 99% of my cheats, yes, cheats plural, over the last 7 months have been planned and 100% of the time I jumped back on ... Yea !
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Old 10-30-2013, 12:03 AM   #16
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Quote:
Originally Posted by Arctic_Mama View Post
I just posted about this a day or three ago - the way I've lost weight and kept it off is through failure. I fail at my plan all the time - eat too much, have extra cheese, chocolate, whatever. I've slipped up more times than I can easily count even in just the last few months.

But I managed to 'fail' off 100 pounds, and keep it off with very little fluctuation through two pregnancies, stress, and numerous dietary slip ups.

The key? It isn't 'never failing', that's for sure! The secret is to never, EVER give up. Never throw in the towel. Never quit. Never assume that because you popped one tire that it makes sense to slash the other three. Never give yourself permission to indulge, because hey, the day's shot, right?

When the horse throws you off, you get right back on. Not a day later or on a Monday. Not after the next major holiday. The VERY next choice is yours to make, and no past decisions have any bearing on your success or failure in that moment. The very next choice is yours, under your complete control, and you can make it a good, health promoting one. We build these journeys by each choice we make. We don't have the future, we can't change the past. But this very moment, that's OURS. A refusal to give that up to neuroticism, punishment, failure, or the enemy-of-the-good, that's up to you.

How do you lose weight and maintain that loss? Not through perfection, but through grit determination. Stubbornness. *Persistence*. If you never quit, you cannot fail. It's all just part of the process.
Love this! What wonderful, insightful words, Arctic Mama!
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Old 10-30-2013, 07:02 PM   #17
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Yeah, just today I learned what the phrase sunk costs means. For those who may not know, in the financial world it means what something cost in the past should not influence future decisions. As in, if you paid 300K for an asset, and it's now worth 200K, you should not try to wait to sell it so you "won't lose" 100K. You already lost it and the correct financial decision is whether you would buy that asset today for 200K. If yes, keep it. If no, sell it and invest elsewhere. Anyway, that's the theory as I understand it. So, I think we should look at those extra calories as a sunk cost, move forward without dwelling on the past. We may have to be mindful about cravings and we may gain a little water weight or real weight, but we can soldier on, eyes on the future.
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Old 11-01-2013, 12:21 PM   #18
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you have two choices:

1. get back on plan

2. go off plan again

I vote for #1
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Old 11-01-2013, 07:53 PM   #19
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I let a slip up take me completely off the rails... this latest time. I'm embarrassed to say how long it took me to get serious about myself & get back on track.
It's ok to beat yourself up a little... then get back on plan as quickly as possible. Go back on induction for a meal or 2 or until you're sure you are past the cravings. Slip ups will happen... it's how we handle them that counts.
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Old 11-01-2013, 08:35 PM   #20
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It sucks that we have to stress over eating something. Its not a drug, its not illegal. Don't beat yourself up. Just forget it happened and go back to what you were doing. Its that guilt that makes it worse. I do the same thing. Not anymore. Its too bad at least you didn't even enjoy it. You are doing great and will continue to do so.
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Old 11-01-2013, 11:54 PM   #21
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Quote:
Originally Posted by Arctic_Mama View Post
Never assume that because you popped one tire that it makes sense to slash the other three.

How do you lose weight and maintain that loss? Not through perfection, but through grit determination. Stubbornness. *Persistence*. If you never quit, you cannot fail. It's all just part of the process.
Wow, Arctic Mama--those are "nail on the head" quotes to me!

Personally, on a very limited basis, I take a day or two and allow myself to eat carbier food--for unusual or very special occasions. I don't feel guilty, but eating carbier foods absolutely reminds me why I've changed my diet in the first place and I find myself anxious to get back in line.

Just like a planned "break" will not wreck my health or weight loss efforts, an unintentional slip-up will not either. And it won't wreck yours either. Forgive yourself, recognize that there's really nothing to forgive in the first place, and make a better food choice next time. Using the imagery provided by Arctic Mama, just change the flat tire and head on down the road! The journey might take a few days longer, but you'll still get there!
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Old 11-02-2013, 12:08 AM   #22
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Quote:
Never assume that because you popped one tire that it makes sense to slash the other three.
LOVE this analogy!

Thanks Arctic Mama!

Last edited by kjwalsh; 11-02-2013 at 12:10 AM..
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Old 11-02-2013, 08:10 AM   #23
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I know some who take a regular day off or special occasions. It doesn't work for me. I am very carb sensitive & I need to accept that. It's just too easy to cause a train wreck for me.
However, there will be occasions (NOT days) when I have to make the best choice from a limited menu. I try to avoid menus with NO LC options. This is the real world & WOE rather than a 'diet' to be discontinued when the goal is reached.
The late Dr Atkins admitted going off plan occasionally... and going right back on... no one here on Earth is perfect.
It's ok to feel bad about a bad choice but then we need to forgive ourselves & get back on plan. To wallow in it endlessly, just invites a 'failure' attitude... and moving away from the plan, rather than back toward it.
If you really can't follow the plan... maybe there's some other plan that will work for you? But don't pretend.

I love the inspiring words of everybody here. It has helped me through the first 4 days.
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Old 11-02-2013, 08:17 AM   #24
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Quote:
Originally Posted by Arctic_Mama View Post
I just posted about this a day or three ago - the way I've lost weight and kept it off is through failure. I fail at my plan all the time - eat too much, have extra cheese, chocolate, whatever. I've slipped up more times than I can easily count even in just the last few months.

But I managed to 'fail' off 100 pounds, and keep it off with very little fluctuation through two pregnancies, stress, and numerous dietary slip ups.

The key? It isn't 'never failing', that's for sure! The secret is to never, EVER give up. Never throw in the towel. Never quit. Never assume that because you popped one tire that it makes sense to slash the other three. Never give yourself permission to indulge, because hey, the day's shot, right?

When the horse throws you off, you get right back on. Not a day later or on a Monday. Not after the next major holiday. The VERY next choice is yours to make, and no past decisions have any bearing on your success or failure in that moment. The very next choice is yours, under your complete control, and you can make it a good, health promoting one. We build these journeys by each choice we make. We don't have the future, we can't change the past. But this very moment, that's OURS. A refusal to give that up to neuroticism, punishment, failure, or the enemy-of-the-good, that's up to you.

How do you lose weight and maintain that loss? Not through perfection, but through grit determination. Stubbornness. *Persistence*. If you never quit, you cannot fail. It's all just part of the process.
This is excellent advice, and the mind-set that has finally allowed me to break out of my rut and start losing again.

You won't need as much mental fortitude if you decide that it was a few snacks, it's over now, and you're not going to give energy to it. I had a slip last night as well, so I have a great LC day planned and I'm "detoxing" with a giant mug of water with ginger and lemon. I won't give it another thought.

YMMV, but the "just one bite is doom" mentality was a binge-trigger for me.
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Old 11-02-2013, 09:04 AM   #25
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Strange how we can get stuck on a few items of extra food. The guilt! The self-loathing! The fear of it happening again!
All that for a few extra snacks.
Move past all this! Today is another day, fresh and new!!
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Old 11-02-2013, 12:25 PM   #26
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It's not a few bites of "Extra" food... At least for me, carbs or sweets... I literally feel the effect before it has reached my stomach. I think the mouth enzymes change.

I was hanging on to Orange Spice tea... mostly sweetened with Splenda... but a half teaspoon of honey. Later that night, I could feel the different mouth enzymes looking for the sugars... a slight case of craving. I ate a boiled egg & moved on... But I am listening to my body speaking to me. I need to cut the honey to get rid of the craving. I am still losing the induction pounds...

I don't care what the package says. If it triggers cravings FOR ME, I need to cut it out. Anything that I eat in the car, that doesn't make it home. Anything I have hidden the packages of... I just need to cut out.
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Old 11-02-2013, 01:22 PM   #27
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Quote:
Originally Posted by Arctic_Mama View Post
I just posted about this a day or three ago - the way I've lost weight and kept it off is through failure. I fail at my plan all the time - eat too much, have extra cheese, chocolate, whatever. I've slipped up more times than I can easily count even in just the last few months.

But I managed to 'fail' off 100 pounds, and keep it off with very little fluctuation through two pregnancies, stress, and numerous dietary slip ups.

The key? It isn't 'never failing', that's for sure! The secret is to never, EVER give up. Never throw in the towel. Never quit. Never assume that because you popped one tire that it makes sense to slash the other three. Never give yourself permission to indulge, because hey, the day's shot, right?

When the horse throws you off, you get right back on. Not a day later or on a Monday. Not after the next major holiday. The VERY next choice is yours to make, and no past decisions have any bearing on your success or failure in that moment. The very next choice is yours, under your complete control, and you can make it a good, health promoting one. We build these journeys by each choice we make. We don't have the future, we can't change the past. But this very moment, that's OURS. A refusal to give that up to neuroticism, punishment, failure, or the enemy-of-the-good, that's up to you.

How do you lose weight and maintain that loss? Not through perfection, but through grit determination. Stubbornness. *Persistence*. If you never quit, you cannot fail. It's all just part of the process.
I love your post you hit the nail on the head
None of us are perfect or we wouldn't have these struggles
For me, the weekends are my weak times, but I'm staying in control, well mostly
So, Keep Calm and Carry On
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Old 11-02-2013, 02:36 PM   #28
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We all fail and fall off the plan. Just get back on the horse. If there is a special event coming up and I know that LC will be a problem, I plan on being very careful with carb consumption for a day before and a day after. Better to fall off as part of a plan that I can control.
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Old 11-02-2013, 02:55 PM   #29
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Quote:
Originally Posted by Arctic_Mama View Post
I just posted about this a day or three ago - the way I've lost weight and kept it off is through failure. I fail at my plan all the time - eat too much, have extra cheese, chocolate, whatever. I've slipped up more times than I can easily count even in just the last few months.

But I managed to 'fail' off 100 pounds, and keep it off with very little fluctuation through two pregnancies, stress, and numerous dietary slip ups.

The key? It isn't 'never failing', that's for sure! The secret is to never, EVER give up. Never throw in the towel. Never quit. Never assume that because you popped one tire that it makes sense to slash the other three. Never give yourself permission to indulge, because hey, the day's shot, right?

When the horse throws you off, you get right back on. Not a day later or on a Monday. Not after the next major holiday. The VERY next choice is yours to make, and no past decisions have any bearing on your success or failure in that moment. The very next choice is yours, under your complete control, and you can make it a good, health promoting one. We build these journeys by each choice we make. We don't have the future, we can't change the past. But this very moment, that's OURS. A refusal to give that up to neuroticism, punishment, failure, or the enemy-of-the-good, that's up to you.

How do you lose weight and maintain that loss? Not through perfection, but through grit determination. Stubbornness. *Persistence*. If you never quit, you cannot fail. It's all just part of the process.
I also love this post and have read it on your blog Arctic Mama. In fact I was just telling someone about it and here I find it posted. Wonderful advice and just makes me feel so much better and able to get into a positive frame of mind after a slip.

I think the most important thing is don't weigh yourself the morning after because there will be water weight. Follow Arctic Mama's sound advice and get back on track. It takes me two days to get back on track and then I have the courage to weigh myself and am always back to normal or even below. One day won't harm your weight loss as long as you get back on that horse now.
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If you can get to the point where you can eat one unit of a trigger food (e.g. white chocolate covered licorice ball) whilst in a craving state, but stop right after, then you are a Jedi master and nothing can stand in your way

"I am what I ate...and I'm frightened"....Bill Cosby
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Old 11-02-2013, 05:09 PM   #30
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What artic mama said! For some people they use slip ups as a learning experience and others as a part of their eating plan. Eating an off plan meal has as much power in your woe as you let it.

That being said, I think guilt initially is a natural part of the process in eventually making peace with all foods whether yiu choose to eat them or not. When starting out "guilt" is kind of a constant deterient. It feels bad and you avoid the guilt. Over time, many people are able to overcome the guilt and choose to eat off plan foods for enjoyment or not eat them for their own personal reasons.

So please don't feel guilty for feeling guilty! That is totally useless!
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