Slowly falling in to old habits

ProgressNotPerfection32

So I've been at this almost 3 years. 3 years and close to 80 lbs down (on a good day) lol. And I have been really proud of myself for sticking with it closely the last 10 months. I feel, though, that I'm slowly slipping back in to old habits. I feel like I can't do this any longer. And I feel like I'm only letting myself and everyone else down. I have been eating out more. Not exercising. Making excuses to eat crap. Got to get my crap together and soon. I don't want 5 lbs to turn to 15 then to gaining all 80 back. Just feel like I'm in a hard spot right now and not sure how to redirect myself

Sarah0866

I can't speak for everyone, but I know I've been there and so have a couple of my friends who have lost a bunch of weight. I would find myself justifying by saying, "I've lost weight, so I can enjoy myself this one meal," which is all good and well until one meal turns to one week of meals.

My advice would be to maybe join a challenge group to hold you accountable, or enlist the help of a friend to keep you motivated? Worst thing you can do is stress it and beat yourself up over it. You can get back on it!

4legsRbetterthan2

I like the challenge group idea! Personally, I find "dieting" and eating at a deficit does wear you down over time, sometimes you just need to take a break. I have found that focusing on a fitness related goal for a while instead of just my weight really helps my mindset and to refresh me. And if you need a break then take one. Enlist all the support you have. Tell your family, ok I am not going to log for a week but after this week is up help remind me to get back on track.

deksgrl

My question to you would be, have you adjusted your calorie goals since you started losing the weight? Have you lowered your weekly weight loss expectation to 1 pound per week (if you had it set higher before)?

The problem with aggressive dieting is that it is not sustainable long term. If you are not so aggressive with your deficit and with restricting certain foods, then you aren't as likely to fall back into old habits. Learning to eat anything you want to within moderation is key to long term weight loss and maintenance.

jakeyuma

We would love to have you join our daily accountability group " Daily Dose of accountability.

if you are tired of exercising maybe trying to add Fun activities. Go for hikes, play a sport like tennis, bike, walk, Jog if your into that. Maybe make a mini-fitness goal like - I will run or run/walk the local 5k run that is comming up in 3 months. Last bit of advice that worked for me, take a few days off, don't log your food but don't all out binge either. Then create a new plan with a new goal and start over.

Hope some of my advice helps.

4legsRbetterthan2

My question to you would be, have you adjusted your calorie goals since you started losing the weight? Have you lowered your weekly weight loss expectation to 1 pound per week (if you had it set higher before)?

The problem with aggressive dieting is that it is not sustainable long term. If you are not so aggressive with your deficit and with restricting certain foods, then you aren't as likely to fall back into old habits. Learning to eat anything you want to within moderation is key to long term weight loss and maintenance.

good points!

RRB2000

I know the feeling, and take it from a person that has lost, and gained, and lost and gained too many times to count, once it starts coming back on (the weight) it comes back quickly, and before you know it, 5 lbs will turn into 25 and so on. I lost 30 lbs in 2012, then got lazy and stopped exercising and was eating what I wanted. The weight stayed off for a bit so I thought I was good. After a few months, the pounds started coming back on...slowly at first, then BAM, next thing I know, I have gained almost 40 lbs back. You said you feel like you can't do "this" anymore. But if you make it a lifestyle change, and you don't deprive yourself of anything, it should just be natural. You're going to have a bad day, or even a bad week...but just dust yourself off and get back on. Even walking for 20 minutes is better than not doing anything at all. Hang in there....it's tough but you don't want all your hard work to slip away! Best of luck! You can do it!!!

deksgrl

The feeling like a failure from not sticking to your strict diet could be the reason you are not motivated to exercise. It is a vicious cycle. I think if you get back on track with either the diet or exercise, then you would begin to feel better about things again.

_HeartsOnFire_

From the ever so wonderful Trogalicious.

Look, take a gander at this:

Here, try some of these:

1. don't trust the initial setup that MFP provides. If you put in the wrong/inaccurate information, it'll tell you to eat an amount that may not be applicable.
2. Make sure you eat enough.
3. Figure out what works for you and is sustainable/healthy/long term.
4. avoid fads. don't buy in to any "Hey, try the twinkie and vodka diet"
5. Don't cut out anything now that you don't plan on literally giving up forever.
6. GET A FOOD SCALE. Weigh everything. No, seriously.
7. Get an HRM with a chest strap. You'll at least have a better idea of what you're burning. It'll be more accurate than the generic info in the exercise database.. and even more than the cardio machines. This is great for steady state cardio (run/walk/etc)
8. Don't go balls out. You'll burn out. I see 300 lb people show up here, instantly start working out and cutting their intake SEVERELY... trying to cut out all of their carbs at once.. whatever. Take it slow. Figure out how much you need to eat FIRST in order to lose.. then incorporate exercise.
9. Don't cardio yourself to death.
10. Take the information on the forums with a grain of salt. A lot of people that have been here for a while.. and have been successful, may seem jaded. They give out GREAT advice day after day, only to be met with people that refuse to listen.
11. Eat real food. Not diet food. Not "low fat, sugar free, now without X." It's easier to get/find/count.
12. don't set time restrictions.
13. measure yourself weekly. Don't just weigh. Measure and take pictures.
14 BE PATIENT.
15. Avoid forum topics that have "1200" in the title. It's just full of butthurt. Lots of it.
16. If you ask a question on the forum, give as much information as you can ("yes, I have a food scale and weigh my food" is worlds better than "I eat a palm full of miscellaneous boiled chicken parts..sometimes.")
17. Be honest with yourself and honest with us.
18. This isn't a game, it's about changing your lifestyle. Do that.

pretty much that.

...and don't fall into the "1200 calorie" vertigo of suck because of:

the typical MFP users does this:
1. I wanna lose weight, let's try MFP.
2. OH! Wow, it tells me I can lose 2 lbs a WEEK? AWESOME!
3. I just sit at a desk when I'm not working out, I guess I'm sedentary.
4. MFP tells them 1200 calories, and they don't even eat that.. then they work out on top of it.. creating an even bigger deficit.
5. Lose a lot, fast, brag about 1200 calorie success.
6. Come back in a few months trying to figure out why they're dizzy, tired, not losing weight.
7. Get on the forums, ask why they aren't losing.
8. Get two responses (I eat 1200 and lose) (I eat 2200 and lose)
9. Argument ensues about who is right.

Now. That being said. These threads happen hundreds of times per day. Most times, and I mean really.. seriously.. 95% of the time.. people get the 1200 number because they don't put the right information in when they set up the account. There are a great number of people that are trying to help. I'm one of 'em.

I'm a hardcore advocate of actually finding out what works for the individual.. by means of other calculators, averages, time, practice, and patience.

Blanket prescriptions of 1200 calories "because it worked for me" is more harmful to the generic new user than the "figure out what you need to eat." Unfortunately, one is a LOT easier to type.

Find out what you need: http://scoobysworkshop.com/accurate-calorie-calculator/

and make sure to read: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

This isn't mine...it's from a friend of mine whose lost 153 lbs. Maybe it'll help you.

csk0018

First off, congrats on 3 years of hard work -- I've only been on this journey for less than a year and I know I will have to be in this for the long run. Maybe you can find a happy medium that will work better for you and will make it less likely for you to lose motivation? For example, get a good workout in before you eat "crap foods"?

ProgressNotPerfection32

I guess I should give a bit more background info. I did very low carb for the first 2 years. Didn't count calories, fat, and didn't exercise. It really did teach me how to eat right and allowed me to have a healthier relationship with food. I am a carb addict and stay away from them as much as possible and if I do have them I try to make sure they are healthy carbs, but not always. Last summer I started running and loved it. I also switched from very low carb to TDEE -20%. I adjust my calorie goal every 8-10 lbs or when I stall. When it got cold I quit running (I hate treadmills and hate the cold). Therefore I lowered my TDEE -20% to sedentary. I do have a fitbit and try to track steps and sleep daily. Part of my issue is I don't sleep well and I don't sleep enough. I also am within 13 lbs of my UGW (May change once I hit it though) and I haven't been at a weight this low in 14 years.........

luadams2

Do you feel you are sabotaging yourself?

Iwishyouwell

The problem with aggressive dieting is that it is not sustainable long term. If you are not so aggressive with your deficit and with restricting certain foods, then you aren't as likely to fall back into old habits. Learning to eat anything you want to within moderation is key to long term weight loss and maintenance.

It's taken her 3 years to lose 80 lbs. That's an overall average of about half a pound a week. That's far, far from "aggressive dieting".

deksgrl

The problem with aggressive dieting is that it is not sustainable long term. If you are not so aggressive with your deficit and with restricting certain foods, then you aren't as likely to fall back into old habits. Learning to eat anything you want to within moderation is key to long term weight loss and maintenance.

It's taken her 3 years to lose 80 lbs. That's an overall average of about half a pound a week. That's far, far from "aggressive dieting".

Her calorie goal is down near 1200, which for some people is okay, but most people can eat well over that and still lose weight. I am suggesting that perhaps this is too aggressive for her right now and that the restriction over the 3 years is perhaps causing her to fall back into the old habits. Someone eating 1600 calories is going to be less likely to feel restricted and fall back into old habits.

Tracey_B_72

A month ago I felt my clothes getting tighter after slackening off the dog walks due to so much wet weather after Christmas and I got on the scales and had gone back over 11st so I've got back to logging my food but I'm only aiming to lose 1lb a week as I don't want to restrict myself as much and hopefully I can get used to maintaining a bit more.

The journey still seems to go on it's just inter grating it in to your life at an equal balance.

SezxyStef

The problem with aggressive dieting is that it is not sustainable long term. If you are not so aggressive with your deficit and with restricting certain foods, then you aren't as likely to fall back into old habits. Learning to eat anything you want to within moderation is key to long term weight loss and maintenance.

It's taken her 3 years to lose 80 lbs. That's an overall average of about half a pound a week. That's far, far from "aggressive dieting".

Her calorie goal is down near 1200, which for some people is okay, but most people can eat well over that and still lose weight. I am suggesting that perhaps this is too aggressive for her right now and that the restriction over the 3 years is perhaps causing her to fall back into the old habits. Someone eating 1600 calories is going to be less likely to feel restricted and fall back into old habits.

Agreed..if you restrict for too long you will fall into old habits.

Perhaps what the OP needs to do is slowly up her calories to 1600 and be at a reasonable deficet that way there isn't as much deprivation in the daily intake.

ProgressNotPerfection32

The problem with aggressive dieting is that it is not sustainable long term. If you are not so aggressive with your deficit and with restricting certain foods, then you aren't as likely to fall back into old habits. Learning to eat anything you want to within moderation is key to long term weight loss and maintenance.

It's taken her 3 years to lose 80 lbs. That's an overall average of about half a pound a week. That's far, far from "aggressive dieting".

Her calorie goal is down near 1200, which for some people is okay, but most people can eat well over that and still lose weight. I am suggesting that perhaps this is too aggressive for her right now and that the restriction over the 3 years is perhaps causing her to fall back into the old habits. Someone eating 1600 calories is going to be less likely to feel restricted and fall back into old habits.

Agreed..if you restrict for too long you will fall into old habits.

Perhaps what the OP needs to do is slowly up her calories to 1600 and be at a reasonable deficet that way there isn't as much deprivation in the daily intake.

I have used TDEE for almost a year now, and when I was running 4-6 days a week my goal was 1,800-ish calories a day. S nice I've set it at sedentary, due to no or little exercise, the TDEE -20% for weight loss has me at just under 1,400/day. I recently increased it to 1,5-- in the last week, so we will see how that goes.

JesterMFP

Some good advice so far. If it was me, this is what I'd do: try raising your calories to find your maintenance level and eat at that for a while. Continue to track accurately. Allow yourself to eat food you enjoy ("crap") if it fits your goals, but obviously be aware of how eating too many carbs makes you feel, and keep to the level you're comfortable with.

This could be a physiological issue of eating at a deficit for too long, or it could be psychological burnout. (http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html) Try to focus on the bits you enjoy. Set some new running goals. Maybe look at new sports of workouts you can try. It's easy to get lazy with exercise, and that can snowball. Just get back into it and you'll feel better and want to do more.

Try to work on the sleep part. That will help all round.

Remember, this is something that's going to take forever, not just until you reach your goal. Losing the weight is just one stage. You've done amazingly well so far, and have already massively improved your health. There's no harm in maintaining for a little while to get yourself together mentally. It's also really good practise for the maintenance phase.

Also, someone else mentioned it and it's worth considering: are you subconsciously trying to sabotage yourself? It does happen. I don't know your history but especially for people who have always been overweight, or have been yo-yo dieters, losing weight (and keeping it off) can be a huge mind game.

The good thing is, you're aware of what's happening. It's so easy to slip into old habits, but MFP is an excellent tool to help you keep on track. You might just need to tweak a few things to make things a little easier to stick with. Ultimately, you need a lifestyle that doesn't require motivation to stick to, because it's one that you can comfortably live with.