Staying on track

missylectro

What do people who dont cheat on their diet do differently from people that cant stay on track?

kommodevaran

If you're cheating on your diet, you're not on a diet

But, lots of people have success incorporating one "cheat meal" per week.

I personally prefer to eat in a way that I don't want to change, but accept that life happens, and concistency is key. This nullifies the whole idea of getting off track. I've lost 45 pounds and kept them off for 15 months doing that.

I'd like to add some details of what I do:
I plan my meals, eat mostly 4 meals a day, have vegetables, protein+fat at every meal, and three servings of fruit. I weigh myself every day. I get moving every day, mostly just walking. I don't keep foods I don't plan to eat, in my home. I use a shopping list. I cook.

missylectro

Thank u for the addition

erinc5

missylectro wrote: »

What do people who dont cheat on their diet do differently from people that cant stay on track?

They lose weight.

missylectro

erinc5 wrote: »

missylectro wrote: »

What do people who dont cheat on their diet do differently from people that cant stay on track?

They lose weight.

No kidding

smcrimmon84

I used to always have a cheat meal - Sunday nights dinner - almost always ordered pizza and ate too much of it. I still lost a healthy and decent rate.

Then a few months back, I decided to start cooking. Like, really cooking. Not just baked chicken and veggies but really good yummy recipes. When I started doing that, I really lost desire for a cheat meal since I felt like I was getting a cheat every night even though it was healthy and within my calorie goal!

strong_curves

My thoughts:

They're consistent
They have realistic weight loss expectations
They don't have a crazy deficit going on
They meal plan
They don't demonize food

vivmom2014

strong_curves wrote: »

My thoughts:

They're consistent
They have realistic weight loss expectations
They don't have a crazy deficit going on
They meal plan
They don't demonize food

^^All of this. They've found a flexible way of eating, that stays within a reasonable deficit, so that they can eat a wide variety of foods - including treats & indulgences. And they're not in a hurry.

Staffspec

I've had a way easier, almost effortless way staying on track this time than any other and I feel it's due to a few things. First is I listen to weight loss podcasts daily and this helped me really integrate several good strategies for dealing with hunger, cravings, bad days. I already knew to drink water first if I was hungry, or fill up with a bowl of vegetables, etc., but the problem is those ideas never came to mind when I was in the throes of a craving. Somehow really immersing myself in these podcasts got the good thoughts front of mind, so they actually occurred to me in moments I needed them, not after I had already derailed. Second, I have a fitbit and have really been monitoring CICO. Twice this last month I have had lousy days, felt hormonal, etc., and was just not satisfied with anything I was eating. I wanted comfort. I made a very deliberate choice these two days to eat more than my plan, but not more than my daily expenditure of calories. That still gave me a LOT to play with. I think of them as "early maintenance days." In the last month I've had 28 days on plan at calorie deficit and 2 days more or less breaking even and still lost 8 lbs. I think being kind to myself, reminding myself I am in this for a lifestyle change so it must be sustainable over time has really helped. If being sustainable means taking a day off in a planned, reasonable way here and there, so be it. I should mention that all of these days I am logging food precisely.

AnnPT77

strong_curves wrote: »

My thoughts:

They're consistent
They have realistic weight loss expectations
They don't have a crazy deficit going on
They meal plan
They don't demonize food

Yes, yes, yes. Plus:

• They use the weight loss process as a way to learn what levels/frequency/timing of eating, & which specific foods or categories of foods, are most satisfying for them, so the weight loss process isn't an ordeal, and they can keep eating in the same healthy way forever (with somewhat more calories once they reach maintenance).
• They know that they can't go through the whole of life without the occasional indulgence, and realize that that won't be a problem if it's truly occasional, so they relax and enjoy it on special occasions, then get right back to a healthy routine afterward. (Sometimes they cut back a bit daily for a few days in advance if it's predictable, or get in an extra workout to counterbalance.)