12 week plan to do again

[behappynow]

Hi, have done 12 week plan, twice now and i need to do it again...I have lost weight...gain weight..like a yo yo...bad habits eating again ..creep in again...especially in the evenings when watching tv...help

[Zest Healthy BMI]

Hi Behappynow,

Welcome back, and sorry to hear you've experienced some yo-yo aspects relating to your weight.

You mentioned that you've done the 12 week plan twice now, and that you're planning to do it again. You mentioned that bad eating habits have crept in again, especially in the evenings when watching TV. You asked for help.

Things that come to mind for me, are as follows:

* Maybe sit back with a pen and paper and literally look at what you felt was helpful within the 12 week plan, and what was more challenging. Are there things you didn't stick to, or could improve on? Maybe prioritise those things.

* Evenings watching TV are identified by yourself as a trigger time for eating - but how are you feeling at that time, is it boredom, comfort eating, feeling sad, what? Maybe identifying why you are over-eating at that time can help you to look for alternatives that could help you.

* Maybe change your routine a bit - i.e. instead of watching TV one evening, why not do some exercise, or ring a friend to chat, or go for a walk, or dance to a nice record, or chat to family and friends. Something different.

* Have you used an app to help you to track your calories and exercise? Myfitnesspal is a good one, and is free and easy to use.

* Maybe join in with our Monday weigh-in group, which I post just before 7am every Monday - maybe you might benefit from a group approach to keeping you on track?

Anyway, I can't think of many more things, those are just a few things that came to mind.

Wishing you success this time round, and hope you can keep the weight off this time.

Good luck!

Lowcal

[WeightWarrior]

Evenings are my worst time too...plan ahead, incorporate a 100 cal snack into every day so that you know you have it to look forward to in the evening if you need it. 2 water biscuits with cottage cheese, a whole can of mandarin oranges in juice not syrup, an alpen light jaffa bar (70 cals), a packet of quavers (85 cals), there are lots of little low-ish cal treats you can allow yourself to help you get through it. You could even weigh out 100 cals worth of cheerios or similar cereal you may like and have the bowl next to you to pick at (no milk, use your hands type of thing). Also, fruity tic tacs, I take 4 out the packet and suck them with a cup of tea. It really helps, gives the mouth something tasty to do lol! Also, freeze some low cal squash into lollies or ice cubes to suck. My coping strategies for the evening lol, hope some of this helps you!

[WeightWarrior in reply to WeightWarrior]

PS I think for me some of it is the fact that the rest of the family may have a snack and I'd feel left out. My daily snack allowance really helps me combat that!

[suesec28 in reply to WeightWarrior]

These are really helpful ideas - evenings are when I slip, usually after being quite diligent with my diet all day. Thank you.

[Hidden]

Do you have any hobbies? These always take my mind off eating and makes the hours race by! Suggestions: sewing / cross stitching / quilting / crosswords / drawing / painting / jigsaws. Even if you're no good at sewing (for instance), the cost involved should outweigh (no pun intended) any good work undone by weight gain. And perseverance will improve your ability.

[WeightWarrior in reply to Hidden]

I play scrabble on facebook, it's free...there are lots of free games sites on Facebook or just around online generally, word games, strategy, etc....very good call re hobbies, Jane--ski!

[suesec28]

Hi - this is exactly me!! I can do fine all day at work and even at dinner time, then I just keep eating, crisps, chocolate, fruit juice etc., Have decided to join Zumba class and try to keep occupied in the evenings instead of stuffing food and watching tele all night !!