Share your "tricks" for staying on track.

Derf_Smeggle

Everyone has their stumbling blocks, their "Achilles' heel" that works against their goals. Everyone has their methods for staying on track. These methods, these "tricks", are personal in nature. They are what made it all work for you when you started here. Maybe you outgrew them. Maybe you still use them. Share them with the group.

I'm doing this for myself because the past couple weeks I've been a little off track with birthday parties, Thanksgiving, and travel.



My methods for success.

I am very simply bad about limits. I deliberately keep my daily calorie intake goal set at the numbers straight out of MFP's calculator for a sedentary lifestyle. I know myself. I will exceed the little red line. Currently, MFP tells me to have a net calorie intake of 1310 calories/day. Using the Scoobys Workshop calculator, I found that the TDEE less 20% is 1846 calories per day. Both calculators agree that maintenance for me is 2300 to 2350.

Processed sugar is my nemesis. I simply cannot eat a little bit of processed sugar, and when I do indulge I way overeat my calories for a few days following. I started out my journey on September 1st, 2013, by eliminating almost all processed sugar out of my diet for three weeks before I started tracking my calories. Up until Thanksgiving, November 28th, I stuck that out with three exceptions. My girlfriend's birthday, a restaurant opening with free desert, and a muffin at Perkins.

My last "trick" I have mentioned in other posts. Cognitive-behavioral methods. Instead of using "I cannot have...", I use "I do not want... because [insert valid reason]". Starting out with the sugar, I was actually singing this out loud in the shower in the morning because I was craving a soda, and ice cream like a heroin fiend.

nomeejerome

It sounds like there are other things going on and it is not the sugar. I am confident that you were not going through physical withdrawal from reducing your sugar intake. Set reasonable goals and you can still enjoy things like soda and ice cream. (P.S. Sugar is a carb)

Derf_Smeggle

It sounds like there are other things going on and it is not the sugar. I am confident that you were not going through physical withdrawal from reducing your sugar intake. Set reasonable goals and you can still enjoy things like soda and ice cream. (P.S. Sugar is a carb)

While I appreciate the unsolicited advise, I am going to tell you that you have completely missed the point of my post. Feel free to share some of the "tricks"/methods you had to employ when you started out.

*Edited to remove the snark. I realize you had good intentions.*

319Sara

I'm still pretty new at this, so my "beginning" tricks are the ones I am using right now.

1.] No TREATS until I have exercised. Have to earn the right to a treat, and also have to earn the calories!

2.] I should lose 100 pounds. I can't think about that big number when I am so far from it. So I keep telling myself, "One week at a time." And even "One day at a time." Then I do my daily exercise, and eat according to the MFP plan for just that one day.

3.] An unintentional trick is this: because of my vision decay, I can no longer drive. Therefore I have regular appointments with my husband to drive me to appointments, etc. Four days a week he takes me to an exercise class. I can't back out of those appointments because I would have to "explain" to him why I'm not going. This is a great motivator for me!

4.] I have joined the "Move Your @SS" group here and intend to walk/bike 10 miles a week for a December total of 40 miles. I have never had a goal like this before, and keeping track and reporting to the group is keeping me "at it."

MommaChocoLatte

I dont deprive myself of anything. Telling myself (or someone else telling me no) I can't have something only makes me want it more. I am rather defiant that way :happy: If I don't eat something, it's because I choose not to. Its the only thing that keeps me sane.

I dont call this willpower... it's OCD. My husband calls me obsessive. Maybe I am.. but it works in my favor.

RonnieLodge

1. Shop with a grocery list. If I don't have the food in the house and actually have to go to the supermarket (that is mere 200 metres from my front door) to buy junk food, that gives me time to think about if I really want it or not. 9.5% out of 10, I don't. This means that holiday food (christmas puddings etc) don't come in to the house unless it is for a party that night. And I do gift bags for guests to take home!

2. Don't eat in front of a screen. This goes for Tv, Computer, Car windscreen. Only eat when sitting at a table and not distracted.

3. Be prepared - always have a large water bottle, gum, approved snacks and various herbal teas to hand.

4. Now we are coming into the holiday season, I have decided to cut down the grocery list and work my way through the staples in the pantry - the boring, bland stuff that gets shunted to the back most weeks. Making meals out of this stuff means that I will be eating fairly lightly and healthy on the days when I am not at parties or functions.

mamadon

I am nearing my goal and here are the tricks that have helped me.

1. Taking a more relaxed approach.
2. Anything in moderation.
3. A cheat day once a month. Some can't do this I know, but it has helped me tremendously to help with cravings.
4. Like someone else said, when I was worrying about over a hundred pounds, it was too overwhelming. I had ten pound goals at a time.
5. Realizing that I didn't want another year to go by regretting what I could have accomplished.

Ejourneys

Short answer: I made it easy on myself, meaning I made it sustainable for the long haul.

1. I set the bar low: a half-pound loss per week. (Over 66 weeks I averaged three-quarters of a pound/week. That includes faster loss in the beginning, slowing as I got closer to goal.)
2. I used what I call "bridge foods" to deal with cravings. Here's an example:

Raisins gave me the sweetness I craved but not the fat of chocolate. However, they were still calorie-dense. I then moved from raisins to grapes and typically eat two cups of grapes after my workout.
3. I kept powering through plateaus, including my longest plateau of 48 days. I did not further restrict, but kept following MFP. I kept doing the right things and waited everything out as my weight fluctuated up-down-up-down-up-down. I might feel impatient, but I never got discouraged. I kept telling myself that I'm in a much better place now than before I started all this.
4. I made fitness as easy on myself as possible. I'm a caregiver and work out at home, on a mini-bike that's right here by my desk. Everything is within reach: equipment, music, water, towel.
5. I take everything one day/meal/minute at a time. Recently I missed a workout session because we spent five hours in the ER. Fortunately things turned out well and I got right back to my schedule.
6. I'm in this for health, period. As a friend told me, "If you go down, you both go down." It's that basic. I have much more stamina than before I started, and I'm in a much better place emotionally. That in itself is priceless motivation to continue.

I describe my method in more detail in my MFP-1-year-anniversary entry from this past September:
http://www.myfitnesspal.com/topics/show/1095703-mfp-1-year-anniversary

Derf_Smeggle

These are great! Keep sharing them, everyone.

squishybarb

One day at a time.

I don't freak out and eat things because I think I won't ever be "allowed" to have it again. I say "If I 'spend' my calories right, I can have it tomorrow - if I still want it."

If I really crave something - I eat it! lol. And then "fix" my calorie intake to at least maintain that week. (ie. if I go over by 400 calories one day, I cut off 200 from the next two days to 'balance out'.)

I tell myself how far I've come and how good I feel where I am, and that even when I'm stuck at a certain weight, I'm better now than I was when I started.:smooched:

If I can keep myself from eating after 7 PM - I'm usually golden .. night snacking is my arch enemy. :devil:

bheathfit

Stay Hydrated - Buy an insulated water container so that you can take cold water with you everywhere you go. (and avoid spending $$$ on bottled water. I use Contigo brand)

Make food decisions easier - Have a cooler with you in your vehicle or at work that has meals that you have prepared in advance and healthy snacks available at all times. (and avoid spending $$$ on fast food or candy bars)

Plan to WIN - Buy in bulk at your local grocery and prepare meals in advance. I have scrambled eggs and oatmeal prepared for 3 days in the refrigerator for faster breakfast. Cottage cheese to eat before bed to reduce muscle loss during sleep periods. Vegetables cut and in Ziploc bags for fast snacks to go in the cooler. Cheese sticks for fast snacks. Chicken breasts prepared and cut into 4oz portions for fast meals. Plan to WIN!

Take Dad's advice - Take the money you save on water and fast food and spend it on Whiskey and Women... Otherwise you will end up just wasting it. :drinker: :smooched: :smokin:

Derf_Smeggle

....
Take Dad's advice - Take the money you save on water and fast food and spend it on Whiskey and Women... Otherwise you will end up just wasting it. :drinker: :smooched: :smokin:

I liked your other ideas/tips, but this definitely got the laugh.

gmallan

Calorie cycling is a really useful tool. I use it all year round because I like to socialise and indulge on the weekends but it can be particularly helpful at this time of year with all the parties. I eat lighter during the week which leaves room to induge on the weekends or at special events.

susanrechter

The thing that really works for me is logging. When I slack off, I gain weight. Period.

Derf_Smeggle

The thing that really works for me is logging. When I slack off, I gain weight. Period.

Are you a "weigh everything" logger?

I'll be very candid. I count and measure foods right now, but have not invested in a scale. I figure if I'm still losing, I'm in the ball park.

Ideabaker

I focus on getting 5-7 veggies a day. When I hit that goal, I'm usually far to full to have room for random junk foods.

I also make sure I burn cals through intentional exercise every day.

Derf_Smeggle

Couple of good ones for me that you guys have mentioned include water, water, water. Drinking more water really helps trigger the "full" sensation when I'm having a day where I feel more hunger (even though my calorie intake is steady).

That other tip, if you have it you will eat it. If I have junk food in the apartment I will eat it. If I only have better options available I will eat that instead.

SoDamnHungry

My best "trick" is logging everything. Especially if I'm getting ready to binge. Even if I start, it normally helps slow me down.

maasha81

1.always have a bottle of water handy and filled. I tend to reach for water first than anything else ...at work and at home.

2. I always log ... I like working with numbers so if I realize I have limited cals left for the day, I ask myself ...is this really worth it ... Maybe I can have a smaller portion

3. I don't deny myself anything. I incorporate into my cals

4. I workout at night at least 5x per week. I usually change into my workout gear in the evening ...no excuses for me to not turn on that DVD and start.

5. I usually portion out the food / snack I eat first rather than eat straight from the bag of chips or pint of ice cream. Same for huge servings at restaurants, I ask for a separate plate and take out my portion. The rest is either up for grabs or leftovers.

6. I tend to make green smoothies to get an extra serving of veggies n fruit.

7. I stopped taking the elevator at work and use the stairs; I try to squeeze in at least 30 min walk during my lunch break. These cals I don't track though.

laurenrrogers

1) I use the if I eat it, I count it method. No matter what it is. At the end of the day I look at my log for that day and ask myself 'Was it worth it'? 99% of the time it wasn't worth going over my calorie count for the day.
2) I also stick to the if I don't have it in my apartment I can't eat it. 10 minutes to the store isn't worth the chips that I'm craving.
3) I also carry my 34 oz water bottle everywhere with me. Unless I'm going into Church or a resturant, I bring it inside with me.
4) I also use a 3 mile walk at least 3 times a week as a motivation. The second Hobbit comes out today. If I go walk my 3 miles after work today, I get to go see a movie.
5) Bring your lunch to work and go ahead and count the caolories that morning for your lunch. This way you already know how many calories your going to eat for most of the day which helps with planning dinner. You think twice before you have to delet it and refigure lunch calories only to find out you went over for the day and still haven't eaten dinner.

jdctrumpet

On Thursday evenings, my girlfriend and I plan our dinners for the following week. We make a list of the things that we would need to make those dinners, and when we go to the grocery store we stick to the list. This has helped us immensely because we're cooking our own healthier food and saving money at the same time!

The money we're saving is going towards a "vacation fund". The time is already planned as I am a public school teacher, so we're going on my spring break...the destination is unknown but it will be a place where we can show off our "new bodies". Extra motivation there!

SuckerPunch77

So many great ideas and lots that i would have mentioned here but two really easy ones I did...and am thinking of doing again... is i OVERestimate the portion/calorie i'm recording and UNDERestimate the calorie burn on my activity.

waldo56

Exercise every day.

I'm the type that if I start skipping workouts, it just starts happening more and more until I only skip and never workout.

I exercise at the same time every day, 7 days a week. Skipping is not acceptable, if I'm not physically capable of doing the workout I have planned, I can always walk on the treadmill for a bit to keep the habit strong.

2.5 years now, not once did I skip a workout, the only sort of exception is when I had a broken toe and couldn't walk for 2 weeks.

molissep

Some things that have helped me:
1. I prelog the night before or in the morning. Then I know what I'm eating, how many calories I've consumed and what I have left if I'm hungry or craving something.

2. If I don't buy it, I can't eat it. If there isn't junk food in my house then I won't be tempted to eat it - but as soon as I buy it and it's there I'll want it, wether I'm hungry or not.

3. Plan ahead. I tend to food shop on Sunday, so before Sunday I plan my dinners for the upcoming week and make my grocery list based on that and the other typical staples that we keep on hand.

4. Move as much as possible. I have a desk job and I spend at least 2 hours in the car. I've started going out during lunch, after I've eaten, even if I just go walk around the mall. It's getting me away from my desk and on my feet for at least 30 min. Also, once I get home from work I'm cooking and cleaning for at least 2 hours. The time goes so fast that I don't even realize I haven't sat down yet!

5. No grazing/mindless eating. I was a notorious grazer. I'd get home from work and grab a handful of peanuts or a slice of cheese before I start cooking. Before I knew it, I was 5 handfuls deep. Now, I come home and start what needs to be done. I keep water or seltzer in arms reach rather than food.

Derf_Smeggle

Some things that have helped me:
1. I prelog the night before or in the morning. Then I know what I'm eating, how many calories I've consumed and what I have left if I'm hungry or craving something.

Do you go back and adjust your entries if you eat more than you planned, or do you make an additional log entry for instance under snacks?

ndj1979

It sounds like there are other things going on and it is not the sugar. I am confident that you were not going through physical withdrawal from reducing your sugar intake. Set reasonable goals and you can still enjoy things like soda and ice cream. (P.S. Sugar is a carb)

this x 10

Derf_Smeggle

It sounds like there are other things going on and it is not the sugar. I am confident that you were not going through physical withdrawal from reducing your sugar intake. Set reasonable goals and you can still enjoy things like soda and ice cream. (P.S. Sugar is a carb)

this x 10

Yeahhhh... Missing the point of the thread. Share some of the methods you used when you started out your fitness plan, or that you use today. What were/are your speed bumps, stumbling blocks, etc.? What "tricks" did you have to use to avoid your personal pitfalls.

ThisCanadian

I usually exercise in the morning. I find that I am much more likely to stay within my calorie limits on days that I exercise, so I try to exercise as soon as possible.

jennyc1270

1.) I focus on the changes I have made as a "lifestyle" not a "diet". This is not temporary, but the way I am going to eat and exercise for the rest of my life

2.) Portion control everything even if it takes more time or is more expensive. I do love my snack foods, but can sit down and eat a whole bag of chips or nuts or something. If I portion them out into ziplock bags that I know the calories for, it also makes it easier to calculate.

3.) Log EVERYTHING.

goalss4nika

Short answer: I made it easy on myself, meaning I made it sustainable for the long haul.

1. I set the bar low: a half-pound loss per week. (Over 66 weeks I averaged three-quarters of a pound/week. That includes faster loss in the beginning, slowing as I got closer to goal.)
2. I used what I call "bridge foods" to deal with cravings. Here's an example:

Raisins gave me the sweetness I craved but not the fat of chocolate. However, they were still calorie-dense. I then moved from raisins to grapes and typically eat two cups of grapes after my workout.
3. I kept powering through plateaus, including my longest plateau of 48 days. I did not further restrict, but kept following MFP. I kept doing the right things and waited everything out as my weight fluctuated up-down-up-down-up-down. I might feel impatient, but I never got discouraged. I kept telling myself that I'm in a much better place now than before I started all this.
4. I made fitness as easy on myself as possible. I'm a caregiver and work out at home, on a mini-bike that's right here by my desk. Everything is within reach: equipment, music, water, towel.
5. I take everything one day/meal/minute at a time. Recently I missed a workout session because we spent five hours in the ER. Fortunately things turned out well and I got right back to my schedule.
6. I'm in this for health, period. As a friend told me, "If you go down, you both go down." It's that basic. I have much more stamina than before I started, and I'm in a much better place emotionally. That in itself is priceless motivation to continue.

I describe my method in more detail in my MFP-1-year-anniversary entry from this past September:
http://www.myfitnesspal.com/topics/show/1095703-mfp-1-year-anniversary

Thank you for this! I would much rather have the chocolate lol

ruthrowlett1

Great post! I totally fell off the wagon yesterday and reading these tips are helping me so much! I have 10 pounds until i go to maintenance and I'm struggling so much!!! Today is a new day and we WILL succeed! Good luck to all!!