How long til it becomes habit?

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Replies

  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    Working out is a habit for me because I've been doing it so long. Eating healthy will never be a habit for me. I'm always going to have to think about it.
  • Behavior_Modification
    Behavior_Modification Posts: 24,482 Member
    I'll get back to you on that.

    I'm over 2.5 years in to this and it is not habit yet.
  • auroranflash
    auroranflash Posts: 3,569 Member
    I have to agree with Goeke. There are 2 components of maintaining a healthy lifestyle (diet and exercise). For me, the exercise portion took 2 months to become a habit. I hadn't excercised since my college days (20+ years ago) and therefore I've had many years to develop the habit of not working out. Given that, it took me a while to change a habit that I've lived with for so long.

    As for the "Diet" component, for me, I just had to change the types of foods I was eating. Instead of the convenient, mostly fat, fast food items, changing to a healthy alternative wasn't difficult. You'll find, as you cut out the beer, pizza, fast food, cookies, ice cream, potato chips, etc and replace them with healthy foods (replace that diet soda with water), you wont miss that food. For me, converting to these healthier choices became a habit within a couple of weeks.

    Early on, you'll wake up and your mind will try to make excuses for not exercising (too tired, not enough free time, you can begin tomorrow, etc). That's when you have to tell yourself that is the old you talking and your old habits are still trying to run your life. Each time you push yourself to go exercise, the less frequent that old habit's voice will chime in.

    Regarding developing an exercise routine, please remember to start slowly. If you are going to be on the treadmill, start off walking for a mile, then gradually increase that by 1/4 mile (every week, every other week). As your body gets used to exercising, you'll be able to push yourself to go a little further. The key to remember regarding exercise, is to not set too lofty a goal (walking 10 miles to start, etc). Set a goal that is realistic, as your body gets used to that goal, then push yourself a little further.

    Here's a link to help you restart your exercise routine:

    http://www.lifehack.org/articles/lifestyle/15-tips-to-restart-the-exercise-habit-and-how-to-keep-it.html

    Good luck with changing your lifestyle (as many here will attest, that is the hardest thing to do)

    Really liked the link. Thanks. :)
  • aviduser
    aviduser Posts: 208 Member
    I read an article in Bicycling Magazine (I think) that said that it took 90 days to form a new habit. I think this lines up well with the timing of the change in my tastes too. I no longer desired the greasy fried foods, preferring the grilled etc. I think it is also pretty true for the exercise part.

    I also agree with some of the other posters that once I began to get the hang of logging and began to see the scale move (downward), that was a motivating factor. That kept me going until I formed the habit.

    Just my $.02. The bottom line is this: consistency pays off. Stick with it. One bad day will not kill you, but you need to get right back to it the next day.

    PS: I have been logging since just after xmas of 2010. And I haven't missed a day yet--talk about habits!
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    Just wondering how long it takes before u felt your new lifestyle was just habit now, doesnt take much thought or willpower to eat good and exercise?

    Right now it will be entirely willpower for me. Maybe so e tears. When will it become natural?

    I am two months in and I still feel like I have to remember every day. Willpower is always a must.
  • Kelly_Runs_NC
    Kelly_Runs_NC Posts: 474 Member
    Before I made the committment to change my lifestyle, I have to admit the thought of giving up chips and exercising every day was dreadful. Now, you couldn't pay me to miss a day at the gym or eat junk food. I don't even crave it. If teh rare occasion comes up that I want a cookie or two or a piece of cake, I go ahead and eat a small piece. Moderation and lifestyle change. Best decision I ever made and I couldn't be happier with myself. Best of luck friend.
  • Mommypeanut
    Mommypeanut Posts: 34
    U guys r great! There is a lot of differing views out there. I think for me (also considering my past experiences) it will take me longer than 21 days. However, I was an athlete growing up, I Overcame bulimia on my own (during my teenage years) and I was able to have a healthy relationship with food. So I can get there again. I desperately want to lose weight, just a lot more to lose this time around :(

    I really appreciate the support, I think it is amazing that I can get on here, ask a question and within minutes have several responses. I really think getting involved here will really help me.:happy:
  • 70davis
    70davis Posts: 348 Member
    Bump
  • Kirkajuice
    Kirkajuice Posts: 311 Member
    I'll get back to you on that.

    I'm over 2.5 years in to this and it is not habit yet.

    Nope, initially started losing around 2 years ago (was 185, went to 142ish), then put on 5ish pounds and maintained since then until feb and lost a little bit more. Now I'm focussing on body recomposition. It STILL isn't a habit. And the strength training I now do has put me at 149ish to 150. That doesn't really bother me as I look smaller than that.
    On the weekends when I have no structure, since I'm only 26 with no responsibilities other than fur babies and going to work, I will just graze on junk throughout the day and that drives my boyfriend nuts. I keep under the calorie limit but ignore my other macros. I read that people feel guilty for that but I don't. I just really like food and it's hard not to eat it all when I know it's there. At least it's more socially "acceptable" for me to graze on junk all day at a healthy weight than being overweight! Probably hindering my progress at lowering body fat % though.
  • chayleah
    chayleah Posts: 51 Member
    http://www.nerdfitness.com/blog/2012/09/04/power-of-habit ....this nerd fitness blog might help.
  • wrbiii
    wrbiii Posts: 151
    http://www.spring.org.uk/2009/09/how-long-to-form-a-habit.php


    I feel like it is already a habit for me... I feel better than I have since junior high school, but that link supports that it takes about 66 days for almost anyone.

    Different strokes I suppose, but I know I can't stop!
  • Mommypeanut
    Mommypeanut Posts: 34
    Thanks for the links. I know I can make it habit again. Just will have a more challenging time this go round. And I don't really have a choice. This extra weight is affecting everything!
  • arcticfox04
    arcticfox04 Posts: 1,011 Member
    Took me 3-4 days. Though I'm more of a left brain type person I enjoy looking at numbers.
  • anemoneprose
    anemoneprose Posts: 1,805 Member
    Guess I'm on track with what's been said. Jillian Michaels DVDs started me off, two years ago.

    I think at 3 weeks in I decided it felt so much better to move my body than not. The change in mood & energy was irrefutable, and my body started feeling like it was tightening up (subjectively, doubt much happened really).

    The first week & 1/2, I remember, were torture :)
  • NCchar130
    NCchar130 Posts: 955 Member
    Logging in the diary became a habit from day one.

    Making better food choices has been a work in progress and I'm doing much better now (after 6 weeks) than I was at first.

    I've slowly increased my exercise since I got started and it's become easier and easier to motivate myself to go. One of the biggest motivators is getting to eat more! :bigsmile:
  • redhousecat
    redhousecat Posts: 584 Member
    the eating part was nearly instantaneous for me. The exercise part...not so much. I have always been fit and athletic. Now that I am older, mandatory fitness is not fun. I miss the days where I could just get out and GO! Nowadays my body tells me otherwise, so making it a habit is harder.
  • Robin_Bin
    Robin_Bin Posts: 1,046 Member
    For a collection of ideas about how to deal with cravings, see http://www.myfitnesspal.com/blog/Robin_Bin/view/cravings-282817 (please give it a thumbs up if you like it).

    There are many Web sites that say research has shown that it takes "21 days to form a habit". This comes from some research done by Dr. Maxwell Maltz. In fact, further research shows the time it takes is far more variable (as the OP and some other posters suggested). Research by Lally et al shows a range from 18 to 254 days with an average of 66 days. This research looked at habits that people chose -- similar to the ones we have here -- drink more water, exercise, etc.

    Remember, just as a new habit can be formed, it can be broken. So, even if it only took 10 days to form a new habit, it would probably take even less time to break it while it's still fresh.

    (See http://www.telegraph.co.uk/health/healthnews/5857845/It-takes-66-days-to-form-a-habit.html for an interview with one of the researchers. And for other articles on forming habits, see http://lifequality.wikia.com/wiki/Good_habit)

    Good luck!
  • Robin_Bin
    Robin_Bin Posts: 1,046 Member
    Logging in the diary became a habit from day one.

    Making better food choices has been a work in progress and I'm doing much better now (after 6 weeks) than I was at first.

    I've slowly increased my exercise since I got started and it's become easier and easier to motivate myself to go. One of the biggest motivators is getting to eat more! :bigsmile:
    Similar for me. Logging had been difficult for me before, but MFP worked well for me. I started exercise at just a minimum of 10 minutes a day, occasionally I add a minute. I'm now up to 21 minutes a day and allow myself one day a week off, if I want it. I think it's habit now (after about 8 months), but I wouldn't want to test it yet. It does help my motivation to exercise when I want to eat a bit more or a special treat.
  • Kimberbuzz
    Kimberbuzz Posts: 7
    Everyone seems so positive. This eating healthy and exercising is a CHORE and a CHALLENGE. I struggle every day. I just started on this website yesterday and I'm hoping logging my food will help me be accountable to myself. I forced myself to go to the gym yesterday and today with the trade off being that I wouldn't try to push myself too hard. Two days, 2 miles, slow pace on the treadmill (set at 2.0), for 30 minutes + a 5 minute cool down. I have struggled with my weight all my life. I hope this tool will help me conquer it this time.
  • Substances
    Substances Posts: 120 Member
    Mine was fairly quick.
    I was already used to jotting down what I ate and exercising, but doing it daily kicked in after the third day. I just feel WRONG if I don't get thirty minutes of exercise a day, at very least, and I feel pretty guilty if I don't get sixty minutes OR burn over my goal.
  • AmyFett
    AmyFett Posts: 1,607 Member
    I still want stuff that's "bad" for you. It's easier to resist it especially feeling sick when I eat it. Most of the time I don't resist, I give into the craving for it and just have a little. Less than half of what I used to. Exercising though, I do that every day now. I've just taken it as part of my daily routine, kids are in bed, I go in my room and do my 30 day shred, shower, relax and watch tv.
  • Debbe2
    Debbe2 Posts: 2,071 Member
    Heard somewhere that a habit takes 30 days to begin. I think from experience I would agree. Then of course the longer you stick with the behavior the stronger the habit becomes :-)

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