Always say im gona start fresh and then fall of the wagon!! Help !!

sarahlovesfood25

Hi all few times ive been really determined and motivated then a few days later i fall off the wagon and eat aload of rubbish! I just duno wot to do to stay on track, can anyone pls help as it gets me down?

courtneyfabulous

You're probably going too low calorie. A slight calorie deficit actually is better as it promotes fat loss and can be maintained longer. An large calorie deficit is actually counterproductive as it actually lowers the metabolism, is hard to stick to, and actually causes more muscle loss than fat loss, and tends to end in bingeing on high calorie foods.

courtneyfabulous

Go for the .5 pound loss per week and don't set your goal weight unrealistically low. Eat a lot of low calorie high fiber high nutrient foods like veggies & greens to keep from feeling hungry. Allow yourself small treats so you don't feel deprived (just make sure you stay within your calories range). Also make sure you are getting enough protein & fat and not just a bunch of carbs.

courtneyfabulous

And try to hit your calorie goal, not come in under it. I see a lot of people with a 1500 calorie goal trying to eat only 1000 to 1200 calories. Less is NOT better.

sarahlovesfood25

5lb loss per week? I cant even lose 1lb and thats on a strict diet lol
My calorie intake is 1200 a day untill i fall off the wagon.

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courtneyfabulous

sarahjohnson25852014 wrote: »

5lb loss per week? I cant even lose 1lb and thats on a strict diet lol
My calorie intake is 1200 a day untill i fall off the wagon.

Not 5, 0.5 per week. Myfitnesspal had different rates of loss and I think 0.5 is the slowest rate you can choose. Start with that. Also 1200 calories is pretty low unless you are fairly short and not exercising at all. I'm 5' 4" and losing on 1550 a day. Like I said your calories are probably too low, your body thinks you're starving & releases a bunch of hunger hormones, and you end up eating everything in your pantry. If you let yourself have more calories but still maintain a deficit you will have better results. Exercise is also helpful, to burn calories & keep the metabolism going- but again just a healthy amount, not going crazy with it. You could even start with just walking.

courtneyfabulous

Don't feel bad though it's happened to us all! Another tip is to just keep going. Just because a few days in you slipped up doesn't mean you have to give up altogether, just get back to doing well the next day. Eventually it will get easier to control your urges & you will start to choose better options. You will be able to go a week before you eat a load of rubbish and maybe only half the amount. Then 2 weeks, then a month... everything we ever try that is new or challenging takes practice and we hardly ever get it perfect the first time, right? Just keep going

Red_Pill

Don't start so drastically. Ease your way into it and make changes along the way. So much change at one time usually causes the body to rebel sooner or later.

sarahlovesfood25

Oh sorry i mis read it lol thought u said 5lb lol.

sarahlovesfood25

I always thought the more calories u eat the longer it takes to lose, im 5"2 and 150lbs and exercise 4-5a week

sarahlovesfood25

Thank u so much courtney for ur advice its made me feel better and il up my calorie intake to c if that helps

seska422

Baby steps. Don't jump in with both feet. You want to make small changes one at a time that you can handle forever.

Start by eating your normal way and work on logging accurately. A food scale really helps with the accurate logging of solid foods.

After a couple of weeks, look back through your food log to see where you might eat smaller portions and/or substitute calorie-dense foods that you like with other foods that you also like.

Experiment and find a way of eating that puts you in a calorie deficit while still eating foods you like. That way, you can just keep eating that way (with a different calorie goal) after you reach your goal weight.

Weight loss is a marathon, not a sprint. Look at your trend over time rather than your day-to-day or even week-to-week weight. Any weight loss is movement in the right direction. The goal is to lose and keep it off. Motivation wanes. Find a comfortable way of eating that isn't such a struggle.

sarahlovesfood25

Aww thank u,
I no people want to be a size "zero" as soon as they start a diet/ healthy eating plan but like many people say just do it slowly
I take on board everyones comments and advice.

TeaBea

sarahjohnson25852014 wrote: »

I always thought the more calories u eat the longer it takes to lose, im 5"2 and 150lbs and exercise 4-5a week

Yes - it does take longer.

But the problem with trying to lose faster is (lower calories) makes eating tougher, you have to be more careful. When you have more calories to work with you can eat a treat every day (and still be at goal). That way you learn better eating habits.....because most of us don't plan on cutting out treats forever.

My biggest tip is learn to forgive yourself......move on. None of us are perfect. We screw up (log it) learn from it .....then continue. Losing weight takes perseverance not perfection.

the0cuteness

I have had the same problem. What has helped me this time is having a goal, which is a trip to Jamaica at the end of April. I did the math and realized I have to eat 1500 calories a day until the day I leave to lose enough weight to feel okay in a bathing suit. This has REALLY helped me not fall off the wagon. I have no other option. You likely need to find that one extra short term goal to keep you motivated.

sarahlovesfood25

U seem so determined and sounds like an awesome treat at the end of it would love to come with u to jamaica lol, thnx

Thnks Teabea at the time i feel really bad and naughty but we all have days like that and its not like we cant have nice food ive just got to learn to stay within calories and stick to it or else il be going round and round.