Why is it so hard to stick to my diet
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all of the above!
i find it helpful to have a stock of low cal treats - 10 calorie jello pots, fat free marshmallows at 5 cal per sweet, and flavoured popcorn at around 100 cals per big bag. that way you can have a snack, get your sweet fix and not totally ruin your day!
Xxxx 0 -
your struggling maybe because you are calling this a diet....NO NO my friend this is a way of life...forget the diet part, eat well , do your exercise, and drink your water and you will be on your way for life:drinker: Make good choices for you and you alone,,,if you are doing this for any other reasons your on the wrong track...good luck:flowerforyou:0
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Prelogging has saved me. I didnt start doing it until a few weeks ago but it helps so much. I can schedule treats or anything good or bad that I want. Then, I stick to it. Last night I logged today so when I woke up, I had 2 calories left. So now I just follow what I had put in the app (this especially helps bc dinner is my largest meal of the day and the one I am most likely to eat out).
This too:Deprivation doesn't work because once you get your hands on it again all of your hard work is out the window!0 -
You are not alone - I've recently hopped back on the wagon, and it has taken time to make the changes I have. The weekends are still hard for me, but I have become so much better at watching my intake and still tracking on the weekends, and even though I go over, it's not nearly as much as I used to.
Something you might want to try is just looking back through your diary, and see where those extra calories are coming from. Is it a certain meal that seems to always put you over? A food you can't resist if it's in the house? Too much oil cooking? I found it really helpful to find the patterns that seemed to throw me off, and start making changes there. For example, having a drink or two a few nights a week was a big one for me. Since then, I've decided that I'll only have a couple on the weekend/special occasions, and have figured out lower calorie options so that it stays reasonable. It will never work if you cut out certain things completely, but learning to scale back and practice moderation will go tremendously far with your goals.
Good luck to you!0 -
know your triggers and work on them. The foods you love if say pizza. Have a slice and then a big serving of carrots. A bowl of veggies or salad next to your pasta, rice or whatever food makes you go over calories will help you fill up. Some time ago I found out that if I ban certain foods I set myself for a binge later when I have them available. Others that I just cant have only one (like chips or cookies) I'll allow myself to have a few at parties or anywhere else and not at home. Set some rules for yourself that you can follow. Dont be to harsh and like others said if you fail today tomorrow is another day.0
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You have to change your way of thinking. Instead of trying to lose weight, just try to be healthy. You'd be amazed at how much initial weight you lose by just tidying up your food intake! That's how I first got started. I for a few years I was yo-yo dieting/exercising not getting anywhere. Then I started counted Weight watcher's points with my mom and sister. I didn't expect it to work since nothing else had but for a few weeks I counted points. Then after a doctors visit I found I had lost 5lbs! I was so excited because I hadn't done anything radical except watch my portion size.
After that I got on MFP and started tracking my intake and researching nutrition. Now here I am bout 13 lbs lighter and many inches smaller :-) I still have long way to go but I know I'll get there because I have changed my habits. You can do the same thing if you just take one step at a time. Start with portion control, then try finding healthier substitutions for the foods you love. I used to love bologna sandwiches. Now I use lean turkey deli meat instead. I LOVE chocolate, but instead of Hershey bars and snickers (my favorite!), I now eat 100 cal packs and chocolate chip granola bars.
Once you've gotten nutrition right start hitting the gym, but remember baby steps. Just walk around the track, or even clean up the house or do yard work. Anything that gets you moving is a step in the right direction. Good luck!0 -
Prelogging has saved me. I didnt start doing it until a few weeks ago but it helps so much. I can schedule treats or anything good or bad that I want. Then, I stick to it. Last night I logged today so when I woke up, I had 2 calories left. So now I just follow what I had put in the app (this especially helps bc dinner is my largest meal of the day and the one I am most likely to eat out).
I completely 100% agree. Sometimes I want to grab something out of the fridge and then think- oh wait, I don't have calories left for that. And then I proceed to eat whatever I had planned initially.
Without pre-logging I would /definitely/ over-eat and not realize it until later after I binged like a crazy-person.0 -
I was like you until I changed my mindset. When you think of it as a "diet" with a destination (goal weight) it gives you a feeling of desperation, like you are climbing a mountain, and you will never reach the top. I had to sit down with myself and reassess my way of thinking. You have to find a way to enjoy it and make it your way of life. I don't want to eat only celery stalks and exercise mindlessly until I reach my goal. Then what? What happens to me when I reach my goal? I start eating the things I love again and stop exercising because I hate it? Then I will gain it all back! No, I now eat a normal, balanced diet. I eat cookies and cake and whatever else of the foods I love on a daily basis. If I didn't, I'd lose willpower and instead of eating 2 cookies, I'd eat the entire box. I encorporate it into my lifestyle to fit under my calorie goals. I also found an exercise that I truly enjoy doing (I mean, let's get real, some days I'm dragging my butt to do it, but all in all, I am really enjoying it). I had to "let go," if that makes sense. It's such a freeing feeling to know that you can live and eat like a normal person and still lose weight. It's really freeing to not give a crap if the scale is up a pound, because this is my way of life now and eventually I know I will be where I want to be, and I will actually stay there because this is now my way of life! I mean, yes, there are still days where I overdo it, but I'm human and even super skinny people overdo it from time to time. I don't let it derail me because I'm in this for life! I've been living like this for 50 days now and have lost 15 pounds. Just the beginning of the rest of my new life. I'm really looking forward to it. So can you! You are worth it!0
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Small changes. One change at a time.
My first week, all I did was log what I was normally eating - no changes to my pattern, just what I normally ate.
Then I looked at where I could make a couple small changes, without feeling overwhelmed. I continued those until I felt ready to add another small change. One thing at a time, it adds up. It's easier that way - it's not so overwhelming.
You can do this - it doesn't have to be so scary!0 -
I don't diet. It's a lifestyle choice. I choose to eat clean and healthy 95% of the time. I choose to workout because my heart and muscles crave it.... and so does my sanitly. If you think of it as a diet then it sound temporary. Choose to change for the rest of your life. Good luck! You can do this! Remember, if you crave a cookie you can eat a cookie BUT EAT ONLY ONE
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Im struggling really bad right now also...2 weeks ago I was doing so well and now 2 weeks later i weighed myself and im up 12 lbs! So back on it today..lets see how long it lasts..... =( I wish u luck to sticking to it!!0
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am i the only one who has been struggling so much to lose weight? I mean i do everything wrong, im basically yo yo dieting, We try to eat healthy but it last till the weekend. I try to gym but it also lasts for 2 to 3 weeks. I have lost the same 5kg and gained it back over and over again. Worst part is when everyone you havent seen in a while go on about how much you have gained. Sometimes i really feel like just puking my heart out on them because i feel no one understands what i am really going through.No one understands how hard it is to resist something you love and then eat 5 servings of it when no one is watching.
How did you guys do it, if anyone has ever suffered from whatever illness i have, which i call "lack of self dicipline"
I had a floundered with diets for 15 years. Don't give up. I can't tell you what to do, or anyone else, but this is what worked for me:
http://www.myfitnesspal.com/topics/show/740340-i-lost-60-lbs-at-age-51-anyone-can-any-workout
Best of luck to you! Just don't give up.0 -
It's a constant struggle for me. Some days are good, others are bad. For me, these last few months have been the worst and getting closer and closer to my goal and then making mistakes along the way have been hard on me. I'll sit in my room cry until my body goes into convulsions (not healthy). It's a process and there is going to be ups in the scale and there is going to be downs. I **** up on a weekly basis.The main thing we all need to remember is consistency is key. Motivation for a healthier / fitter life is the most important thing. And if we have a piece of cake, it isn't the end of the world. Enjoying life is more important than not.
The battle to get to where we want to be could take years, but baby steps. Learning to love myself is more important. I'm still working on it.0 -
It's def a struggle, especially the closer I get to goal weight because I get cocky. I find if I just make myself log in what I ate no matter what I ate it helps me tremendously. Recently I had days where went over calories by double but still logged it all. Keeps me honest and helps me stop binge eating. Keep at it, it's tough work.0
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Your probably cutting your calories too low and setting yourself up for failure. That's what diets are all about. If you want to work out and follow the directions for MFP you will lose weight and not be hungry....or you can do what your doing and stay hungry.am i the only one who has been struggling so much to lose weight? I mean i do everything wrong, im basically yo yo dieting, We try to eat healthy but it last till the weekend. I try to gym but it also lasts for 2 to 3 weeks. I have lost the same 5kg and gained it back over and over again. Worst part is when everyone you havent seen in a while go on about how much you have gained. Sometimes i really feel like just puking my heart out on them because i feel no one understands what i am really going through.No one understands how hard it is to resist something you love and then eat 5 servings of it when no one is watching.
How did you guys do it, if anyone has ever suffered from whatever illness i have, which i call "lack of self dicipline"0 -
it is called lazyness or not wanting it bad enough you have to go into it full hearted with the goal to change not to **** it off do what you have to do ALL IT TAKES IS ALL YOU GOT0
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I know EXACTLY how you feel. Up and down with weight, you're on it for a few weeks and then it comes crashing down and you wonder why you are still trying? Yea, I've been there. It's a nasty cycle and very hard to overcome sometimes. I just keep going.0
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Don't diet. Eat food that you enjoy and fit it into your calories/macros.
Find exercise you enjoy and set a schedule.
Absolutely this. Stop calling it a diet and depriving yourself. If it fits your macros and your calorie allotment then eat! Sometimes just knowing I can have a cupcake whenever I want is enough for me to not eat a cupcake!0 -
I so agree with this, I would say well next week. Now I just say I blew this meal and make sure I do better with the next.
I really have a problem with will power. The crazy thing is I am such a control freak, but when it comes to eating I become so out of control.
This site really help. I'm going to win I know it.0 -
Don't diet. Eat food that you enjoy and fit it into your calories/macros.
Find exercise you enjoy and set a schedule.
exactly0 -
SO - - - - here I am - 74 years old and still haven't learned how to control my addiction!!!! BUT these words come from my husband of 55 years. "If you don't keep trying - you will NEVER succeed!!" I keep trying and many days I do succeed!! This website with all the TOOLS has helped so much. My goal is to stay healthy and active!!
No matter how old you are or where you are in the journey of your life - - the days you are in control are GOOD days. Erase the bad ones and move on - - -
I hear your pain and frustration - - I so so get it!!!
REMEMBER: You MUST keep trying and you WILL succeed!!
LindaLou0 -
You def are not the only one! I have struggled with this throughout my entire journey. I got to a point where I really wanted to lose the weight so I stopped cheating on the weekend. I was just so surprised how much weight I lost and how much better I felt after that. I am very close with my family and friends and it seems like every weekend it is someones birthday or a cookout or a ball tournament or something. I stopped drinking, except for an occasional select 55 and I brought my dinner to family functions and ate with everyone else. I ate before weddings and brought healthy snacks with me. I was DD for alomst a year. I have cut back on being so extreme and just focused on moderation. It can be done...but don't get discouraged. Everyone has a bad day, don't give up. I hope you have people in your life that are as understanding and comforting as I had in mine. My husband was a huge encouragement because we were doing it together...it helped so much!0
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I am certainly no expert, but I have found that it's important to always recognize a slip-up as just that and get back to it. I used to constantly do the "oh, I blew this Monday, so I might as well blow the week and start next week..." thing. Now, if I slip up on Monday I just have to accept it and move on and start again THE NEXT MEAL. Not the next day. Not the next week.
Nobody is perfect and you can't beat yourself up for those imperfections. All you can do is move forward from the moment you note that you had a slip-up.
that's the best advice bc thats something that I am working on. If I mess up and cheat on a meal start over the NEXT MEAL NOT THE NEXT DAY! It's all about acknowledging you're human and take ownership and Move On or you'll have a cycle. Thanks!0 -
It's not the fact that you eat 5 cookies, but how often do you eat 5 cookies too many? It's ok to indulge yourself as long as the rest of the week you're doing fine. Hell, you can even have 2 cheat days if you want. Yes, it does require discipline and if you're not disciplined it means you don't want it hard enough. Sorry, but it needs to be said! Only you can change! And you have to want it bad enough!0
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Don't diet. Eat food that you enjoy and fit it into your calories/macros.
Find exercise you enjoy and set a schedule.
^^This
Don't start this as a "diet", which usually means "short term". Don't deprive yourself, just portion control. Suck it up and get that exercise in because once you hit "goal weight" you won't be able to just stop and stay that weight. it's not magic, it requires consistent effort to get the weight off and then consistent effort to maintain your health throughout the rest of your life.
It's not easy for any of us.0 -
Totally hear you. I have been a Yo Yo dieter since I was 15 & I am 45. What is helping me this time is not over restricting. I think you may be a black & white thinker like me - you are either ON or OFF your diet. ON mean starving yourself & killing yourself in the gym and OFF means if it is not nailed down, you'll eat it. I eat at least my Basal Metabolic Rate & below my Total Daily Energy Expenditure. (http://scoobysworkshop.com/calorie-calculator/). I am more active in life instead of making exercise a separate thing. Just like many of the "don't think of it as a diet" folks have said! MFP sets calories very low - it is easy to feel deprived. Most of my colleagues who started out on January 1 to "diet" restrictively have fallen off the wagon No I am not even halfway to where I need to be but I am almost to 40 lbs lost since then while they are where they started or worse! You got this! please don't wait until you are 45 to stop torturing yourself.0
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I definitely understand. I feel like I just can't help myself, and I get hungry when just look at food. It also doesn't help that I don't like healthy food. So when people say that they just eat less of what they normally eat, it's kinda of like, "Well....I eat crap. So that's not gonna help me." It's doubly hard trying to re-vamp your entire eating style and habits. We just gotta keep trucking.0
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Very good advise!0
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Very good advise
I am certainly no expert, but I have found that it's important to always recognize a slip-up as just that and get back to it. I used to constantly do the "oh, I blew this Monday, so I might as well blow the week and start next week..." thing. Now, if I slip up on Monday I just have to accept it and move on and start again THE NEXT MEAL. Not the next day. Not the next week.
Nobody is perfect and you can't beat yourself up for those imperfections. All you can do is move forward from the moment you note that you had a slip-up.
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