Share your secrets of remaining consistent please!
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What I do to motivate myself is that I find a shirt I really like but a smaller size than my actual size and hang it up as a reminder as to why I want to lose weight. This site also motivates me also because I am gaining new friends who are great help to me and I do not want to feel disappointed logging junk food all the time.0
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Discipline is my consistent conscience. I ask myself to pause before eating and think - does this make me healthy/fuel my body?
If the answer's no. I don't eat it.
And having strict rules that I'm not allowed to deviate from - doesn't work for everyone but it works for me.
So - my rules are:
I don't eat refined sugar
I don't eat gluten
I don't eat lactose, whey or casein
I don't drink alcohol
I don't eat rice
I only eat between 7am and 7pm each day.
I always eat a full cooked breakfast every day
I must eat some protein and something green with every meal.
I must move my body every day but in a different way to yesterday.
Everything else I can have as much as I like. I ate an average of about 1700 cals a day and I'm full all day.
I'm a carrot rather than stick person, and I'm hoping to fit into my UK sized 14 wedding dress easily by July 2014.
I have bought it already so I can keep trying it on.0 -
bump. I need consistency help as well...0
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1) prelog
2) mini challenges (either with yourself or with others)
3) always have a piece of clothing that's a big tight that you want to be able to wear. When it fits great, buy another (op shops can be good here, or castoffs from friends who have a shape/size you want for yourself and are of similar height/basic build to you)
4) bad days happen, but they happen for a reason. figure out why you're extra hungry/going over, and come up with other ways to handle that
5) go public. I post on my facebook page and that way people ask you about your progress and it's hugely empowering being able to say 'yep I'm lighter/smaller/fitter than we I last saw you!'0 -
Whatever u are eating track it everyday for 30 days and look back on your log to see exactly what you ate for the whole month look at the calorie amounts sodium etc and this will be a well to keep you motivated to change how you are eating right now.0
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I'll echo what a lot of other people have said: there is no secret. It's all up to you. There are things you can do to help you succeed. Don't make a lot of changes all at once. Find one or two things and start with those.
One thing that help me as far as eating is I decided to get my 5 servings of fruits and vegetables a day. Once I was in the habit of doing that, then I changed something else.
Depending on where you work, try parking further away from the door. Or take the stairs if you don't work on the ground floor. Those little things will help you become more fit, help you burn more calories and they are small changes! Good luck!0 -
There's no secret. You just make yourself go. And you don't eat all the pies.0
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Don't think of your diet as something you need to get through to get the body you want, think of your diet as what you need to do for the rest of your life, or, as long as you care to keep the weight off. Basically, learn to live with new eating habits, adjusting for exercise etc.0
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Consistency is a skill. Most people have mastered it by the time they are adults, but not everyone. I have ADHD and consistency has always been a HUGE issue for me, in every aspect of my life. I have been told I don't want it badly enough, I am not trying as hard as I should (when I am trying so hard I am physically ill with the stress), and that I am lazy. "Just do it" works for a lot of people, but if it doesn't work for you, you need to seek out other paths.
I agree 100% with all the posters that have mentioned baby steps. It is hard not to want to do everything at once, especially when you know you could do it (for a while, at least). I used to be an athlete and I took 18 months off for an injury and got out of shape. When I was cleared for walking on the treadmill (finally), I resolved to jog an hour a day. It worked. For maybe 3 days. My ADHD coach suggested that I make consistency itself the goal, not a means of achieving a goal.
So I resolved to walk for 10 minutes on the treadmill every day, no matter what. I knew I could do way more on most days, but that if I were sick, or running late, I could squeeze in 10 minutes anyway. It was actually really humbling to pick such an activity when I used to train 3-4 hours a day, but the goal was not about the exercise, but about building up the skill of consistency. When the goal is weight loss or something like that you can rationalize skipping it too easily by pledging to make up for it later. When the commitment is to do it every day, you don't have that cop-out.
I also found that writing it somewhere I can't miss it helps me to remember that I have committed to it. This might not work for you, but I actually have a list with my morning routine in it (including exercise) framed and hanging in the living room. People think it's weird but honestly I would not notice it on the fridge or look in a binder for it; I just wouldn't.
Lastly, I keep a log so I can look back and reflect on how much I have accomplished cumulatively, even if I don't feel like I am making tons of progress day to day.
By the way, 6 months later I now do cardio and bodyweight exercise 6 mornings a week, rehab and heavy lifting twice a week, boxing twice, and spar for 90 minutes each week. It starts small, but if you stick with it it will build in no time.0 -
I try to be consistently good during the weekdays (no alcohol, eat clean and exercise), then reward myself on the weekends (but still try to exercise so at least its a break even). The biggest thing is not to freak out if you have a bad day - its what you do consistently over weeks and months that brings results. Good luck!
THISSSSSS! AND i make weigh in videos to keep me motivated. x
https://www.youtube.com/watch?v=R2v1vXb2jjo 0 -
Consistancy is something to build up too. In order to "build" it ....you have to let go of the "I screwed up this time.....so when I'm ready....I'll start over." You're not starting over.
Baby steps....do 1 thing consistantly ....then add something else. When you try to do everything at once (and you screw up) .... it's too easy to throw in the towel.
Years ago I realized that I was not eating very many vegetables....a day or 2 would go by and I hadn't had a real serving of veggies (and I like veggies) ....My New Year's resolution was to eat a serving of vegetables every single day. Another resolution ....move more. You can use a pedometer, or a video it doesn't matter. I had a small exercise goal for the week....I logged minutes into a spreadsheet. After I became consistant with the small goal...I added more minutes. Make yourself accountable....if you need to put a smiley face sticker on a calendar (in a public place) for every workout....then do that.
After awhile you will fall into a rhythm.....as long as you have more good days than bad .....you are making progress. You might break your weight loss goals into smaller pieces ....my first goal is xxx and so on.
I fully agree! This is how I have been able to do it. Make small goals for yourself and over time you will notice there are changes. Now when I am confronted with food that use to give me issues I don't even want it. I have trained my mind and body to be okay without it. It's about doing the small things
You can do it! 0 -
Remember to make it fun. Like a game. For me in the beginning it was trying a new food each week. Now I try 2-3 new recipes a week. I turn up the music while I cook and dance around a little. Make fitness a challenge. Reward yourself with non food items for reaching those challenges. Learn to not beat yourself up if one day gets out of control. It's called life and it's never perfect.0
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It's a mindset, friend. It all starts in the noggin. You have to have a reason why you want what you want. And that reason has to be strong enough to push you past the comfort zone, the fear and the pain of sacrifice. When you make up your mind that this is what you TRULY want to do, no person or no thing will sway you. Figure out your WHY...the journey will be difficult, but worth every step. I'm in there with you.0
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you have to let go of the "I screwed up this time.....so when I'm ready....I'll start over." You're not starting over.
This one is huuuuge for me. I've "started" so many times but never lost more than 5kg before getting major discouraged about "falling off the wagon" and giving up! I have to keep reminding myself that there is no wagon!
You guys are all such an inspiration. I love this forum because everyone so far is so open about their mental patterns and pitfalls that got us where we are - helps me see where I've been going wrong. So thank you!0 -
I prep all my meals on Sunday after church for the week. I package them in storage containers, place in the fridge for later consumption. And I usually eat the same foods over and over each wee eating 5-6x a day. I also allow myself a planned cheat meal on Saturday. 0
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like many have said, there is no secret! the power is within YOU! last year i had lost around 50 lbs, and just this year i started slipping up again, binge eating and put on around 25 lbs back. it felt AWFUL. i still beat myself up from time to time, "if i only would have stayed focused..." etc. but that doesn't do me any good. when i realized that i could barely fit in my newest jeans i bought (already 2 sizes larger than the ones i was wearing last year) i knew i wasn't unhappy about my size, but about how i felt about myself. i missed all the good feelings that came with my progress, the confidence especially! i now have been logging consistently since 11/12/13 (coming up on 2 weeks!) and i've already lost 5lbs. i know it's not much now, but it's instilled the motivation and excitement i was lacking. just start your journey now and take it one day at a time, each day will get better! good luck!!
check my profile out if you like, i'm very active with my logging and posts and always like new friends
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Prelogging! Both food and exercise! It guilts me into being consistent.0
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What has helped me this time is that if I slip up, I don't use that as an excuse to binge. I pick myself up and keep going. Also, I will make adjustments to my diet/exercise the day of the slip in an attempt to compensate. Good luck! 0
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Remaining consistent.. you just do it. I have no secret. I set my alarm for 7am on my days off and just workout for 30-90 minutes. If it's a walk it's generally 90 minutes if it's raining I get 30 minutes in.
Yes it sucks getting up early (for me 7am is early) and sweating and shuffling through a mini jog or a brisk walk.. but when you're done and take that shower there's something so satisfying about it.
You did it, you shuffled, sweated, grunted through another workout and can move on with your day.
I find it so much easier to get the workout in early in the morning on my days off, forcing myself to get out of bed and go to bed early so I can get up and start all over.
Yes, there are days where I want nothing more than to sleep, but I earn my mid morning nap after the shower after the workout. without the workout there is no nap.
So I give myself the nap for the workout. That's part of my motivation.
I do pre-prep my food and snacks so it's ready for my work week.
I haven't had a cheat day as I know if I skip working out one day or snack hard core one day the progress I've made will unravel.0 -
So what are you eating? I'm looking for so ideas. I'm limited because of blood thinners...gotta stay away from a lot of greens.0
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Plan, plan, plan.
Plan your meals, at least a day or two in advanced. I like to plan my breakfast, lunch and dinner, then I can be creative with snacks (apple, cottage cheese, yogurt, etc.). It's easy when you eat the same thing every morning for breakfast like I do, that takes the brain work out of that meal. If I don't have leftovers for lunch I always have a couple freezer meals in the freezer.
AND... plan your exercise! I am fortunate enough to have access to a gym at work, so my fiancé knows I stay over to exercise everyday except for Friday's, when I exercise at lunch. If I have something to do in the evening, I will exercise at lunch, but it's all about planning to work out and actually doing it!
If you need support, feel free to add me, I'm always looking for supportive friends.0 -
The thing is, you either want it or you don't.
There's no secret to motivation or consistency, it is purely an internal thing. You either have to be ready to make the changes to change or accept your life the way it is and keep doing what you are doing.
I realized that I needed to make serious changes last year when I went to buy new jeans and had to size up....twice. Instead of buying the big jeans, I walked out of the store and immediately started analyzing my eating/activity choices.
Part of your failure may be in that you are trying to take on too many changes at once. There's nothing shameful in slow progress because it is still PROGRESS. Make a plan, write it down, and stick to it. Put it up on your fridge if you have to. Set small short-term goals and try to meet all of them. I understand how easy it is to get caught up in the number on the scale, but that isn't what this is all about.
This is it! Maybe your reason isn't good enough for you. For me it was a matter of health. My doctor put me on Metformin to drop my blood sugar. Screw that. I'm still on it but since I went on it in July this is what I have lost so far. For me, I hate being on medicine and thinking about the effects of not losing weight. Let's see. My grandfather died from diabetes at age 58! I have family history of heart disease on both sides. Dam I'm lucky! For me it's about living longer. Is it a sure thing? No. But health should be your reason. If you care about what you look like that good too. But looking good for me is a bonus!0 -
The thing is, you either want it or you don't.
There's no secret to motivation or consistency, it is purely an internal thing. You either have to be ready to make the changes to change or accept your life the way it is and keep doing what you are doing.
I realized that I needed to make serious changes last year when I went to buy new jeans and had to size up....twice. Instead of buying the big jeans, I walked out of the store and immediately started analyzing my eating/activity choices.
Part of your failure may be in that you are trying to take on too many changes at once. There's nothing shameful in slow progress because it is still PROGRESS. Make a plan, write it down, and stick to it. Put it up on your fridge if you have to. Set small short-term goals and try to meet all of them. I understand how easy it is to get caught up in the number on the scale, but that isn't what this is all about.
Exactly.
If you're losing motivation after 1-2 days (like I used to), it just means that you're not ready.
You need to decide on your realistic target and plan. And remember that it won't be easy. And ask yourself if you really want to do it. Take a break from dieting if you need to. Just relax, don't think about it (no overeating, of course).
Start the diet when you're ready. Don't obsess about the target which is so distant - focus on today, tomorrow. And on your progress. And just keep in mind that time flies really fast. Sooner or later you'll see the finish line. Be happy about your small winnings - you'll want more of them.
If you 'fail' one day, don't give up. Don't run to your fridge just to punish yourself even more for not sticking to your perfect plan. That's the crucial moment. You need to understand that one 'fail' doesn't mean the diet is over. It just mean that you'll reach your target a couple of hours later. If you're tempted to go over your limit, remember that people die of starvation and you just have to wait a couple of hours for the next meal. That's nothing. You can do it. Eat an apple if you need to eat something.
Keep repeating yourself that you're a winner. It sound silly, but you need that mindset.
And finally, what worked for me was the realisation that there are so many dumb chicks around with a perfect figure. I mean, if they can have it, then surely I can, too?
Oh, and when I'm sick of salad and veggies, I'll just have ice cream for dinner ;D0 -
I agree with many of the replies about planning ahead....plan your meals, plan strategies for dealing with stress and eating out or having company...plan, plan, plan!0
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After a while, it becomes a lifestyle. But you have to stay motivated to keep on habits, like working out. Don't let a bad day mess up all your days. Just move on and get back on the wagon.
Plan ahead and track if you're busy.
And for the love of God, stop making excuses!0 -
The secret is that I wanted it enough to do hard things.0
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Absolutely THIS. Consistency happens when one COMMITS to a program come hell or high water.The thing is, you either want it or you don't.
There's no secret to motivation or consistency, it is purely an internal thing. You either have to be ready to make the changes to change or accept your life the way it is and keep doing what you are doing.
I realized that I needed to make serious changes last year when I went to buy new jeans and had to size up....twice. Instead of buying the big jeans, I walked out of the store and immediately started analyzing my eating/activity choices.
Part of your failure may be in that you are trying to take on too many changes at once. There's nothing shameful in slow progress because it is still PROGRESS. Make a plan, write it down, and stick to it. Put it up on your fridge if you have to. Set small short-term goals and try to meet all of them. I understand how easy it is to get caught up in the number on the scale, but that isn't what this is all about.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
There is no magic solution. You have to ask yourself whether you're happy with the way things are now. If not, how do you get where you want to go? Every time you start sliding back to old habits, remind yourself that you are not there yet. It takes a lot of determination but you have to want it. That's my 2 cents anyway.0
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