How to consistent on diet

ninalofa29

Any tips to consistent on diet , im easily give up to maintain on track diet bcoz im alone 😔

AnnPT77

Quite honestly, I thought living alone - for me - was a factor that made weight loss easier. I'm in total control of what food comes into the house, gets cooked, goes into my mouth and swallowed.

I don't blame him for this at all - still all me and my decisions - but when my husband was alive, I think I did sometimes envy his larger portions and maybe more treats, and did eat more myself on account of that, kind of a FOMO effect.

My generic advice is always to make the plan as easy as possible, such as pick a slower loss rate, don't rule out foods one can moderate, allow some treats, etc. That, for me, also helps keep me on track, since I don't feel deprived.

I'm not sure what "consistent on diet" means to you, specifically. I don't eat the same meals or foods every single day, or anything like that. I use the MFP method of adding exercise calories separately, so I don't even eat the same calorie level every day on account of that, plus I'm not obsessive about exactly hitting my goals precisely every day - I figure averaging close on a weekly basis is fine.

It took some time at first, and there were some oopsies while working it out, but I eventually arrived at some meal patterns and eating habits that now keep me pretty close to goals most days without micromanaging every day. There's a chance I could even stop logging at this point and maintain weight, but logging suits me well: I enjoy eating every single delicious calorie I've earned. 😉😆

If the problem is being consistent in logging food, one thing I'd say is that it does feel like it takes a lot of time and mental bandwidth at first, but as I got through the learning curve and learned the tips and tricks, it's a rare day when I spend as much as 10 minutes on logging. To me, that's a small price to pay for staying at a healthy weight after around 30 years of overweight/obesity, worrying health markers, more arthritis pain, and that sort of thing. YMMV.

Now, I want to keep that outcome long term, ideally permanently . . . plus logging has become an easy and automatic habit . . . so I'm consistent enough to have stayed at a healthy weight for 9+ years since loss, even though not perfect every moment.

Best wishes!

TheRoseRoss

My life allows me to follow a schedule (I’m fortunate enough to work from home). I just have to mentally stick to the schedule:

Lunch is at noon. Eat slowly. Allow my brain enough time to realize that I’m no longer hungry, it only thinks that I am because it hasn’t received the signals from my stomach yet. Have a snack (large serving of fruit. Usually 200g or more) as close to 2p as possible. Distract myself with work/stay away from the kitchen/snacks as best I can until dinner at 5:30p. Eat slowly. Have a snack at 7p or later. Be in bed by 9p.

I also wake up at 430a in order to go to the gym which leaves me exhausted by the time the work day has ended so it’s easy for me to “just fall asleep” at 9. I’ve also learned to put down my phone and allow myself to fall asleep rather than “doom scroll” the internet. Not getting enough rest makes it difficult to wake up for the gym the next day. Which detracts from my effort in the gym. Which makes it easier to “give up” on the day by saying “I didn’t give my all at the gym so might as well pig out and start fresh tomorrow.”

Try breaking your day up into mental blocks:

• alarm goes off at 4:30 start waking up and getting ready for the gym
• At the gym around 5:30
• Back home around 7
• Shower and set aside lunch. Sit down for work with a bottle of “zero calorie” ice tea around 9. “Just 3 more hours until lunch. You can make it.” Distracted by work. Listen to a podcast that I’ve listened to hundreds of times before simply for the soothing background noise
• Noon. Eat lunch slowly taking my full 30 minute lunch break. I work from home so no real rush to “clock in/out.”
• It’s 1230. Just have to last 1 hour 30 minutes until I can fill up on a snack of fruit
• 2p. Enjoy my fruit. Now just 3 hours 30 minutes until dinner.
• 530. Dinner. Now just 1 hour 30 minutes until a snack. Do chores in the interim to help pass the time
• 7p. Have a snack. Now brush your teeth and go to bed.

Also, I live in the USA and the junk food here is designed to make you crave it. Over the years I’ve noticed that “1 serving” of Doritos is not satisfying and immediately turns into 4+ servings before the shame and disappointment kicks in and I hate myself for it. It’s the same with the candy bars here. It’s difficult to “not keep them in the house” because I have family who enjoy them and I’m not going to be the monster that says “I forbid you bringing junk food into the house.” But I’ve also learned that even when I literally weigh out a 28g serving size of Doritos, M&Ms or whatever else as a “little snack,” as soon as I taste it I find myself weighing out another 28g. Then another. In the span of 5 minutes I’ve had 4 servings. Try to be very conscientious of what you’re eating and what your triggers are. I can eat 300g of fresh pineapple as a snack and think “I’m good. I don’t need more.” Eat four 28g servings of Doritos and my body is screaming “is that all? where is the party sized bag? I will eat the entire thing right now!”