Can’t stay on track

JellyyBeanz

I started counting calories last year and lost about 20 pounds over the summer. I attempted maintenance in the fall because I was happy with my weight and eventually put on almost all the weight back over the holidays. Now I’m trying to lose it again but I just can’t stay under my calorie goal like I used to. Any advice?

JeromeBarry1

I've been on track since last Wednesday. That's not much, but up to last Wednesday I'd gained 30 lb in 3 months. It was, finally, simply treating myself with intentional respect that made it possible.

Marilyn0924

I find pre-planning meals for the week and pre-logging really helps to keep me on track.

kommodevaran

Have you set your calorie target lower/weight loss rate higher this time? If so, it will be objectively harder to stick to it. But if you've picked the same numbers, consider that setting a too low calorie target/too aggressive weight loss rate initially, and being happy with your weight, but not with the lifestyle that leads to and maintains that weight, could be why you regained. The obvious solution is to set an appropriate calorie target, apply patience generously, and find ways to make eating less, enjoyable, or at least tolerable.

LivingtheLeanDream

Did you set your loss to too much per week ? ie 2lbs when perhaps 0.5lb or 1lb would have meant you had more calories to work with. Its easier to stick to something if you don't feel deprived.

katsheare

Fully agree with @kommodevaran and just want to add: it was incredibly demoralising for me when I regained weight deliberately taken off, and I fought the prospect of tracking for at least three months. When I did start again, it was with the acceptance that I would be doing this - logging my food intake - for the rest of my foreseeable future. It was as much the mental struggle as the physical struggle that I personally had to overcome. (For what it's worth: I did overcome it, I'm pretty much at maintenance and have been since before the holidays, in spite of traveling and doing a lot of entertaining-type meals for 3 weeks where I had no control over what would be on the table...)

Maybe instead of putting yourself on deficit, set your profile to maintenance for a couple weeks. Eat there, and get your body and mind used to the lower calorie intake. Then deficit eating may not be as challenging.

MegaMooseEsq

I guess the question is, what changed between when you were losing weight last summer and when you were gaining weight this fall? Instead of focusing on losing the weight again as fast as possible, think about trying to permanently change the habits that caused you to gain weight. Then you’ll have a baseline to start reducing your calories gradually in a way that will last and that you can live with. I know it might seem frustrating when you just want to lose the weight now, but not regaining is a huge struggle for many people, and I know I’d much rather lose once slowly and keep it off than yo-yo for years.

cmriverside

I agree that with 20 pounds to lose, set your goals here to "Lose 1/2 pound per week." That will give you the maximum amount of food while still losing at a healthy rate.

Then apply discipline and patience.

It's hard at first. This is why I don't allow myself to gain more than a couple pounds before losing again. Next time, you'll probably be more aware. I only had to lose that last 10 pounds a couple times before I said, "Nope. Not doing that again."

You will get used to lower calories. Eat a lot of vegetables. It helps!

amtyrell

Yup relosing is harder in some ways as hard to redo but also easier as you know how to do it. Persistence matters stick with it

fitoverfortymom

Start with a smaller deficit.

Jingsi84

I have a hard time keeping exactly at goal every day. So now I average out for the week. I also have to skip breakfast because I prefer a larger lunch/dinner. I didn't know all of this when I started though. I logged over my goal for weeks before I figured out how to keep under goal. I realize it was easier for you last time, but it was also novel then. So perhaps your enthusiasm kept you going? Now you need to use your patience and determination. Just keep logging and you'll eventually decide whether that sweet is worth going over goal or only eating half of a more filing meal.

laur357

I would take 2-3 weeks and eat at maintenance. Get used to tracking, measuring, and planning again, but without any deficit. Pick a different health-related habit to work on, increasing walking or getting back to the gym, drinking more water or fewer soft drinks, getting enough sleep. When you feel like you're back in the right mindset, drop your daily calories to a small deficit.

nikipam11

I have a really hard time staying on track as well. It is easier if I make short term goals. Like day by day or one week at a time. Put thought into what you want to eat for the week and stick to it.