JulesBlues的日记, 2019年08月4日

But.... good for you for writing in your food diary! When I fall off the reducing wagon I don't write in my diary. Also, looking at your weigh history chart ... you lost 1kg in the week 20 to 27 July - which is a sensible and sustainable maximum loss rate imho. But then, 2.2kg in the week following. That is SO rapid some of it could have been water loss, muscle loss, etc. That means, when you eat, you put back the water first, and that has a big fluctuation up. If you had a higher salt diet, and/or if menstrual cycle is involved, you would see a big bump up in scale number. Speak to a wrestler. They bring their weight down for wrestling by dehydrating. Also, psychologically, you may reflect back and remember your thought patterns were after that big loss. Mine can be "wow, it's happening! And I have a bit of a buffer so can eat a bit more and still lose wgt", or it could be, like me, you felt deprived and thought "am I never going to have treats again" so you "bust" on your diet. Then when you "bust" you think "oh well, busted now, may as well have all the treats I've been depriving myself of". For me, the trigger for all that is loosing weight too quickly. Remember also: the scales are only ONE measure of success. Progress over perfection. Learn from what happened. You don't have to change the whole of your "life long patterns" overnight. After all, you said they took you a life time to develop! You don't need to change ALL the patterns straight away. Change little parts. And I argue, writing in your food journal may be that change. Reflect on the 3 days before the "binge" "alcohol" "not walking", what were your thoughts? Feelings? What were the decision points along the way? See if you can discover the triggers. And when you feel that trigger again, you don't have to be perfect - you just need to tweak your "habit". You decide what that tweak is. Maybe it is walking the block before going into the Gloria Jeans. Maybe it is leaving one bite of Patties sausage roll. Maybe it is going for the Chair Tea but asking for a half Latte made from skim? Or maybe it is eating with your left hand! (or your right if you are left handed). The point is - SHOW yourself you CAN change habits. You are thinking that unless you immediately extinguish the habit straight away, that you are "defeated". You are changing habits... you are thinking about them, identifying them. You are changing behaviour, because you write your journal and food diary. You reach out for support. These are great things. They are progress. Make the "easier" habit changes just to prove to yourself that you can chip away at habits. They take a life time to become habits, apparently it takes 90 days to form a new habit. There are plenty of strategies to help, but the most important one is shifting the mindset that you are "defeated". Break the "battle" down. Seek progress not perfection. Make changes like the left hand / right hand thing to prove to yourself that even when we are in the midst of a very strong habit, we can make changes. Habits are deeply comforting. Threaten them, and they ambush you! You have to sneak up on them, and find ways to comfort yourself bit by bit in other ways. Believe me, you'll get there because you kinda ARE there. You are working on changing life long habits already. Violet. 

Violet is sending some really great advice, here (I might use some of it, thanks)! A "no loss" is a win, really, because it's no gain. It's also proof that some of your newer, better habits are sticking. Nothing wrong with having a few days of bad eating - it's what you do most of the time that counts. Even lean, healthy people don't eat healthful food 100% of the time - just MOST of the time. Forgive yourself, and if you need support or a buddy, feel free to message! 

Thank you all so much for your kind, compassionate and generous responses Jules ❤️