How do you get on track and stay on track forever?
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alwaysbloated wrote: »I think my head needs more work than my body
Get a copy of The Beck Diet Solution and read it. It's a cognitive behavioral approach to managing the thoughts that sabotage our efforts to lose weight and keep it off.
http://diet.beckinstitute.org
https://beckdietsolution.wordpress.com
Dr. Judith Beck is the daughter of Dr. Aaron Beck, who developed Cognitive-Behavioral Therapy.1 -
Not my quote, and paraphrasing bc I am at work and shouldn't be on here
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Being overweight is hard. Being healthy is hard. Choose your hard.4 -
I think treats is a better word. I think your allowance should be your calorie target. And tell your mom and sister to shut up. You're an adult, even if you live with them.alwaysbloated wrote: »Is treats a better word? What I'm allowed it based on my guts. If I eat what I want, I get screamed at by my mum and sister. This one thing makes me want to move out, but its not realistic at this stage. I just have to work around it.2 -
OP - I haven't been able to read all the replies, so just going to respond to your initial post. I understand where you're coming from. I've been a "serial starter" in the past, but as soon as I would hit a road block I'd hop off the proverbial bandwagon and go back to my old habits. It is so much a mind game. This time, I told myself from Day 1 it would be different; that I would have meals or days that I didn't want to track (I knew this about myself) but that I would not let it derail my overall goals. And so far, that's how it's been. I had a rough couple of weeks in February. I got the worst case of the flu I've ever had. For most of that week, I didn't track. I logged in every day because that's something else I promised myself: even if I don't track, I log in to MFP and just think about how I do want to lose weight. Not tracking wasn't a huge deal because the flu made me nauseous so I was in a deficit anyway, but when my appetite came back I still didn't feel like tracking. I still logged in every day, and within a few days I realized I had to start sticking to my deficit again because I have goals I want to reach.
TL; DR: I suggest creating rules for yourself that will help you stay closer to the mindset of losing weight. You'll have to tailor them to yourself in order for them to work.1 -
I have to force myself alot of the time. last night I was emotional and starving, I picked up pizza since we were home late, and ate 4 slices., then 2 small packs of swedish fish, then a few butterfinger eggs, ugh, But I made myself run 4 1/2 miles after that to burn off the extra calories. AND I did not bring left over pizza for lunch, I made a healthy lunch instead.1
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alwaysbloated wrote: »And stop taking 3 month breaks where you gain weight, when things don't go your way?
Recently, I stuck to my diet and exercise for a whole month, which is the longest I've stuck to it for two or three years, because I was offered a massive reward. I was originally motivated without it, but when it was taken away, I was upset, then lost my drive. I was told if I lost 20kg in 4 months, I would get to go to the Middle East, England and Japan, but after the first month, I was told that they could no longer afford the trip and it unlikely they could take me. Then I suffered with IBS issues and stuff, and I'm not completely sure why I stopped, but here we are.
I thought of making a list of all the possible road blocks, but the problem is, when I'm stuck I'm not neccessarily interested in problem shooting or finding a solution, I get very fixated on the very specific short term whim and I obsess. If I have a list of solutions then I might avoid following them, or avoid asking for help.
For example
Problem 1: I don't feel like doing my steps that day
Solutions:
1. Eat less
2. Do something else thats active
3. Go for a short walk instead
4. Eat leftover calories from another day
My mindset is
1. I don't want to eat less
2. Nothing active suits me
3. Can't be bothered, or its a small walk, what difference does it make? or I will trick myself into walking for longer and I DONT WANT TO DO THAT!!!
4. What leftover calories? hahaha. Or "I was saving those for pizza"
Problem 2
I want to eat 5000 calories worth of pizza in one day
Solutions:
1. Eat something else that is less calories but still a reward
2. Eat leftover calories from another day
3. Do some exercise
4. Only have 3 pieces of pizza
5. Order pizza with a thin crust
My feedback to that
1. NO! I really want pizza!!!
2. I don't think I'll have enough to cover it, and I'm not willing to walk for four hours for the next two days
3. But pizza day is treat day, and I shouldn't have to exercise on this day
4. Haha is that a joke? I have to eat the whole pizza to enjoy it
5. No! it has to be stuffed crust
Obviously I am the most ridiculous person in the world. Was anyone else like this? how did you get past this?
And how do you stay strong after three days or so? I feel like every few days or weeks I have to break out of my routine and just relax. I've never been good at sticking to things. The only consistent habits I have are checking the fridge and facebook several times a day (LMAO).
It just sounds like you lack self discipline to me.3 -
alwaysbloated wrote: »And stop taking 3 month breaks where you gain weight, when things don't go your way?
Recently, I stuck to my diet and exercise for a whole month, which is the longest I've stuck to it for two or three years, because I was offered a massive reward. I was originally motivated without it, but when it was taken away, I was upset, then lost my drive. I was told if I lost 20kg in 4 months, I would get to go to the Middle East, England and Japan, but after the first month, I was told that they could no longer afford the trip and it unlikely they could take me. Then I suffered with IBS issues and stuff, and I'm not completely sure why I stopped, but here we are.
I thought of making a list of all the possible road blocks, but the problem is, when I'm stuck I'm not neccessarily interested in problem shooting or finding a solution, I get very fixated on the very specific short term whim and I obsess. If I have a list of solutions then I might avoid following them, or avoid asking for help.
For example
Problem 1: I don't feel like doing my steps that day
Solutions:
1. Eat less
2. Do something else thats active
3. Go for a short walk instead
4. Eat leftover calories from another day
My mindset is
1. I don't want to eat less
2. Nothing active suits me
3. Can't be bothered, or its a small walk, what difference does it make? or I will trick myself into walking for longer and I DONT WANT TO DO THAT!!!
4. What leftover calories? hahaha. Or "I was saving those for pizza"
Problem 2
I want to eat 5000 calories worth of pizza in one day
Solutions:
1. Eat something else that is less calories but still a reward
2. Eat leftover calories from another day
3. Do some exercise
4. Only have 3 pieces of pizza
5. Order pizza with a thin crust
My feedback to that
1. NO! I really want pizza!!!
2. I don't think I'll have enough to cover it, and I'm not willing to walk for four hours for the next two days
3. But pizza day is treat day, and I shouldn't have to exercise on this day
4. Haha is that a joke? I have to eat the whole pizza to enjoy it
5. No! it has to be stuffed crust
Obviously I am the most ridiculous person in the world. Was anyone else like this? how did you get past this?
And how do you stay strong after three days or so? I feel like every few days or weeks I have to break out of my routine and just relax. I've never been good at sticking to things. The only consistent habits I have are checking the fridge and facebook several times a day (LMAO).
Far too much over thinking and analysis for my liking...just give it a try, you've got nothing to lose.
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It's a choice. Every day. Getting physically fit is almost as much about mental awareness and discipline as it is about working your muscles. I'd recommend starting to set some time aside for personal development each week, or each day. Have you read Miracle Morning? It's a great place to start! Starting every morning with some yoga and visualization really helps keep my goals and reasons at the forefront. Also, planning my meals so I'm never truly hungry without a planned meal or snack nearby. I keep a protein bar in my purse for the occasions when a meeting runs overly long or I can't get home to dinner until really late so I'm not tempted to hit up the vending machines.
Also, forgive yourself. If you eat 3 meals a day every week, and fall off the wagon for one... you're still eating on point 95% so don't spiral! Just enjoy the meal and get right back on for the next one.2 -
Can you "pay" yourself to lose weight? For each pound of weight loss you will put $5.00 (or whatever determined amt) in a jar, once you hit a goal you can take the money and purchase something fun, not food, related, keep doing this until your end goal. OR if a trip was your old motivator you could save it all until you reach goal and put it towards your reward trip. Once you get started and see results and push through the pain of being good with food and exercising you will start to enjoy it more, at least for me that is how it worked. Good luck on your journey, you are not alone in this never ending battle.0
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