How long does it take to get back on track?

  • Posted by a hidden member.
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    Nov 02, 2007 6:14 PM GMT
    When you go off your diet/exercise program, how long does it take you to get back on it?

    After dinner last night (one in a series of terrible food choices) I promised myself to get back on program starting today.

    Todays food intake consisted so far of

    plain oatmeal with milk and a sliced banana


    3 small veggie burgers (70 calories each)
    side salad with fat free 1000 island
    1 cup grapes

    I am climbing the freaking walls!
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    Nov 02, 2007 7:22 PM GMT
    I'd be climbing the walls, too, if I ate that. It's mostly carbs, and carbs don't sate the appetite. I think I read that you didn't succeed with Atkins, but did you ever try one of the other, less radical, low-carb diets, like the South Beach Diet?

    My diet had been predominantly vegetarian for decades, and it was heavy on the carbs in the form of whole grain and beans, dried fruits, and sugary fresh fruits, like grapes and bananas. When I finally got fed up with being fat and lethargic, I cut back on the carbs. Here's what I'd eat on a typical day:

    Breakfast: an apple, two carrots, and a few raw nuts or some cottage cheese. (I'm not much for eating first thing in the morning, so I eat a light breakfast)

    Lunch: full plate of salad or non-starchy veggies, drizzled with lemon juice and olive oil and 6-8 ounces of some animal protein food (can of tuna/salmon, sauteed chicken breast, etc.)

    Dinner: two slices of sprouted whole grain toast with a little hummus and avocado or tomato slices.

    If I needed to snack, I'd eat a few raw nuts, which are very satisfying. Now, that was my weight-loss diet. As I started and progressed with weight training, I had to keep increasing my protein intake because my energy level kept crashing on me, and it finally dawned on me that I needed more than one chicken breast each day.
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    Nov 02, 2007 8:58 PM GMT
    I'm doing the Weight Watchers Core Plan. Core, unlike the Points plan, is about fruits, vegetables, fat-free dairy, no bread, etc. It's been rough changing but the Points counting was making me crazy.
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    Nov 02, 2007 10:31 PM GMT
    The question is unanswerable in any qualified way. Suffice it to say you didn't get so sick overnight, and you won't get better overnight. For now, several important things are happening: you are becoming more aware of the human machine; you are becoming more aware of your food intake; you are learning to view food as a function, rather than an addiction; you are taking incremental steps to aid in your own wellness.

    Change takes time. I rarely get above 13% fat, and I diet for 18 to 20 weeks for a show. I eat 11 times a day, weigh all my food, workout three times a day, and stick to the plan. You may not have that level of discipline and desire, but, you can have some of that.

    It could take weeks, months, and even years for you to make a full recovery.

    There are many things to consider. How disciplined are you? How much activity are you engaging in? What works for your human machine? How bad off are you now? Obviously, if you think clearly on this, it becomes rapidly apparent that there's no quick answer.

    Over several weeks, you stomach will shrink, your brain will hopefully get better, and some of the crap will clear from your system. Those are all steps in the right direction.

    If I take time off from doing intervals, I can't just jump up on the stairs and do 20 minutes at level 12. Even for an elite athlete, there are periods of varying levels in athletic performance (periodization, peaking, and so on). My point is that you will incrementally get better, if you are consistent, and disciplined. If something is killing you, you need to make food less important than staying alive. Say to yourself, "I will not kill myself with food."

    You need to make sure you are getting fiber. You need to get all the gunk cleared from your system. Although, this is NOT a diet board, you could do well, to learn from athletes that eat for performance (as most do these days).

    The particular diet you're doing, while I'm happy to hear you're making an effort, doesn't seem to me to have enough protein or provide much, if any, satiation. I think I'd look into a diet with low to moderate "good" fats, and moderate to low carbs, with much higher protein. It doesn't seem to be enough, even for someone morbidly obese, but, then, I'm not a nutritionist.

    You definitely should move towards metabolic activation, by doing some form of activity first thing in the morning, and last thing, at night, along with resistance training.

    The key thing to remember is that you didn't end up a lard ass overnight, and you won't recover overnight, either.

    If you're "starving" go for satiety with some mono, or poly, fats, and a bit of complex carbs. It's nearly impossible not to binge if your blood sugar gets to low, especially in the evenings. Drinking lots of water will also help you feel "full" and will help with your glucose levels / fat mobilization.

    Your whole mind connection / food reward system needs to be rewired, and, you need to give those processes time to happen.

    If you feel hungry, gobble down some carrots, or celery, without junk on them. That'll help with the need to chew on something, and...celery takes more calories to digest than it provides.

    Change your activities. If you're out walking, instead of home playing video games, you'll be thinking about something other than the fridge around the corner.

    As you progress in your recovery, you'll feel better, and like so many things, it'll become much easier. If you get any level of fitness, the endorphines of exercise will work on your brain to reinforce that activity.

    Empower yourself by studying your condition, and the human machine.

    Again, there's no way to answer the question other than to say that it takes as long as it takes. If you make a choice to feel good, and to look good, that's just a no brainer, and should not be a concern.

    Who gives a shit how long it takes? Quit viewing it as a chore, and begin viewing it as lifestyle change, which it HAS to be in order to effect any level of enduring success.

    When I think of working out, playing hockey, running stairs, riding my bike, I don't think of it as work. I think of it as play! It's fucking fun! I love being a 47 year old teenager. It makes me very happy to go play hockey with 20 somethings, and smoke 'em, or to lift weights, and have all the kids look at me with open eyes.

    You need to change your mindset about a healthy lifestyle, and as you begin to get well, it'll become much easier, and much more enjoyable.

    As I've said, previously, be active every day; pick an activity you enjoy.

    I love going to lift. I get to talk to all my hunky friends; make business contacts; see myself in the mirror; plan social events outside the gym; and dump endorphines into my system. Most of all, when I go to the gym, more often than not, we giggle our asses off. It's great to laugh, and very good for you! Fucking lighten up, make it fun, and starts feeling good for a change.

    In order to be successful, in the long term, you'll have to come to like being healthy. You can't go back to the old you, unless you want to be sick. Period. That's the reality of your illness.

    As you look at the pictures on "Real Jock" you see very, very, very hot guys, yes, but, they also enjoy feeling good. They do it not just from male vanity, but, because it just feels awesome to be alive, well, and healthy. You, too, in time, can go there.

    Wax on, wax off. Patience is a virtual you need to learn to be successful.

    When I start my contest diet...I'm like...fuck...will I make it? Then, about 1/4 to 1/2 through...a magical transformation starts to take place. Unless you're an advanced athlete it's hard to understand, but, those hours on the stairs; the strict diet; the lifting; the posing; the non-partying...all effect the end result that gets me my goal: the trophy, and, as I've's euphoric.

    Athletes know the joy of being healthy. In time, with patience; with discipline, you to might.

    And while a "slip" will happen from time to time, before you poison yourself with food by picking up that fork, ask the question, "Why do I want to kill myself?" Then, put the fork down, and know that you've made it another day. Stop with the "terrible choices" and JUST SAY NO.

    I chewed snuff for 20 years. One day, as I walked around the lake, I said, I'm not going to let this kill me. I took the can of chew out of my pocket. I put it in my upper left desk drawer. I told myself that I didn't need any of the wonderful benefits of tobacco use (SIC) but I left the chew there if I lost my strength. I never did. That day was the last day of me using chew, period. Eventually, after a couple of years, the chew got real dried out, and I threw it in the trash can. Unless you're extremely weak-minded, you can do that too. Throw away all the stuff that's killing you, and move on with your life. I didn't "slip", and with some control, you can not slip, or at least not slip very much.

    You may even want to seek out a 12 step group. Learning the experiences of others with a similar illness can often work to help you come up with new ideas in your recovery.

    Surround yourself with experts. Stay positive. Do whatever you need to. Just say no. When you think about it, you have life by the balls, and you just don't know it.
  • cacti

    Posts: 273

    Nov 02, 2007 11:42 PM GMT
    What are you going to/did you eat for dinner tonight?

    Keep it up icon_cool.gif
  • Alan95823

    Posts: 306

    Nov 02, 2007 11:53 PM GMT
    I think answering the question about how long getting back on track takes depends on the reason I went off-track.

    A while back I was sick with a nasty cold that had me out of commission nearly a week. For the first four days, I couldn't do much of anything but stay hydrated, nap, and blow my nose. But once I started feeling better, I was doing some gentle yoga and making reduced-fat soup (from scratch, to avoid salt/preservatives).

    So once I recovered, I was back on track. However yesterday was our office Halloween party, and while I made pretty good choices for food and avoided the soda, I did have a piece of someone's homemade dessert (details omitted to prevent salivating). Technically, that was a bad choice. But I was back on the jumprope and trampoline this morning, and strength trained for 45 mins before work as well. Dinner's going to be grilled salmon and a nice big salad, and probably an orange for dessert if my sweet tooth rears its ugly head.

    I don't think one "naughty" meal constitutes going off-track, as long as it doesn't happen often.
  • Posted by a hidden member.
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    Nov 03, 2007 1:39 PM GMT
    cactiWhat are you going to/did you eat for dinner tonight?

    Last nights dinner was stir-fry chicken and vegetables over brown rice. I made it myself with only 2 teaspoons of oil.
  • Posted by a hidden member.
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    Nov 03, 2007 1:48 PM GMT
    chuckystudThe particular diet you're doing, while I'm happy to hear you're making an effort, doesn't seem to me to have enough protein or provide much, if any, satiation

    I realized in the description that I didn't mention its emphasis was also on protein.
  • Posted by a hidden member.
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    Nov 03, 2007 2:55 PM GMT
    Nice going Chaser; you can do it! icon_smile.gif