How to stay consistent with weight loss?

Catalinax26

I’m a girl
19 years old
5.2ft
Currently weigh 63.8kg
My goal weight is 53kg

I started to lose weight this January but I failed ever since. It’s all because I can’t control myself around “junk” food. I live with my family and I can’t move out yet cause of culture and stuff. My parents especially my mum brings so much junk every day. I know I can’t blame them but still😐 now I’m just so fed up of trying and failing. It’s a constant cycle... the longest I stayed on diet was 3 weeks. Whenever I feel stressed, I binge and after I feel bad and the next I try again but can’t stick to my defecit. I’m actually not restricting myself or anything and Mfp gave me a goal of 1430 cals per day. The rate of losing is set to 0.2kg per week. The problem is at home. 😔

lgfrie

Well, unfortunately there is no easy answer to this, or everyone would be thin. But here's a couple of suggestions.

Incorporate a small, calorie controlled amount of treat food into your daily plan, like 100 calories or so. Use them for whatever you want - chocolate, chips, etc., but weigh the junk food out carefully and make it fit in your calorie quota for the day. This is the understood, common best-practice for dieters who struggle with junk food, and I'm one of them. You could lop off 100 calories from your 1430 for treat food everyday. It might radically reduce your desire to binge. I know this has worked very well for me.

Regular cardio exercise and strength training can make a huuuuuge psychological difference in helping you feel like you're working toward a better overall self, not just starving yourself into smaller clothes, which can truly help with the fight against junk food and binging. It'll also give you more calories to eat each day, which you can put toward anything you want. Exercise has made a gigantic difference for me; this is the first diet where I'm still going as strong as I was on Day 1 after 60 ish pounds lost and I put most of that down to making exercise (cardio and strength training) central to my program, as opposed to focusing so much on just food. It's really hard when the whole program is just to deprive yourself of things you want. Combining something else to focus on (cardio, strength training) with small amounts of treat food every day (see above) can really help a lot.

You have to want it. More than you want junk food. You just have to get to a point where you really want it bad. You haven't been quite there yet, but you could be tomorrow. All the techniques and tactics in the world cannot substitute for a simple readiness to exert self control to get to a goal. Reach deep inside and find it. It's the only way.

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You will be surprised how satisfying 100 calories worth of junk food can be each day, once you get in the swing of that mindset. You end up nursing every molecule of that junk food, and savoring it in a way you never did when there was a whole bowl of it in front of you. Perhaps in part because you will be totally allowed to have those calories as part of your weight loss program, so the junk food will be completely divorced from feelings of being bad or failing at your diet or whatever - in fact, the junk food will be part of your success. You develop a fine appreciation for half a Snickers bar that you never had for eating 5 of them in one sitting LOL Give it a try.

riffraff2112

It is tough to not indulge in junk food when it is available (especially when the bag is open). I do not think this is an easy thing to overcome except to find it within yourself to skip out on it.
Lots of cardio to give you some free calories to eat is one way if you just have to. I tend to skip lunch when I know there is going to be a big dinner with desserts or we are going out. You might have to try something like that to avoid going over with your snacking. I have never been one to be able to have a few chips, I usually get started and can't stop so I basically have to just avoid