Why can't I just do this?! How did you stick with it???

For me, it helps to know I'm not on a diet. There is no food I CANNOT have. I just make a choice before I eat anything regarding whether I'm willing to work for it. Sometimes I am (such as the eclair I had after my kickboxing class tonight). And I STILL have 250 more calories I could eat, if I chose. To stick with it, I had to have an attitude adjustment. Figure out WHY you're doing this, and WHAT you're willing to do for it.

Be accountable, log and participate. Find friends similar to yourself and build up relationships!!!!! Good Luck Commit!!! Cece

I gained 131 lbs from having 2 children and then battling depression after my mom died

I have tried all sorts of diets and am gung ho for a week or two or sometimes even a month but then i quit and gain back every pound i lost and sometimes a couple more

This time when I started my diet I knew it was different I knew I was going to do this and I knew I MUST do this for me!
Monday will make 10 weeks on this lifestyle change!
Don't consider it a diet make a change!
If you fall off one meal pick yourself up shake your boots off and hop back on the horse and make your next meal an awesome one!

When you start feeling like you wanna give up come and read this thread and all these encouraging thoughts

Make yourself feel guilty

What ever your currency is
Does having people compliment you motivate you - Then take pictures so you can watch your progress and post them here so we can motivate you

Will a reward work for you - Ok if your good for 6 days then on the 7th day you can go out and have some tacos or what ever you love!

Most imporantly make this change for yourself

I know it is my diet but how do you stick to eating healthy??? I eat emotionally too. I am just so absolutely disgusted and depressed!!! I haven't exercised regularly in a week ...

Sorry for the vent. I am just so down tonight.

Stop looking at it as a diet for one. It's a lifestyle change. Don't deny yourself just slowly wing yourself off of certain stuff. I feel like you can have that cookie just don't eat the whole row. The way I learned more about controlling myself is paying attention to serving sizes and finding alternatives to certain things I liked. If I wanted cheesy chips I tried quakers rice pop chips.. I think that's what it's called and they are delicious. If you want something sweet replace that cookie with an apple or your fruit of choice. Do something fun with it. If I really have a sweet tooth. I throw something together instead of going to the store and buying a bunch of junk. Like not to long ago I wanted something sweet so I cut up some apples fried em up and made a brown sugar and coconut sauce to go over it. It was like candied apples. It was so good and I was so satisfied that I didn't eat all of it. Sometimes it's hard taking that first step to trying to change little things that you usually eat. The most important thing is you don't restrict yourself and say "I'm quitting all junk food". A few days later your going to crash. Why? Because you basically jumped off the ladder to quickly.

You can do it. You just have to believe in yourself and want to seriously make this change.As far as working out goes. Find a workout that you enjoy and it won't seem like much of a workout. A lot of people see working out as punishment or torture. Find something you enjoy and it won't seem like that. If you like dancing then go to Zumba. Zumba is fun and your enjoying the music so much that you don't even realize it's a workout. Its about finding what works for you.. Everything works differently for everyone. If your having trouble with motivation and reason why. Just write down some goals and reasons why you want to accomplish them. Be realistic with your goals don't say you want to lose 25lbs in 3 weeks or you'll quit. Any progress is better than no progress. Doesn't matter if it's 1 inch, 1lb, or just being able to do 1 more squat than last time. Progress is progress. Good luck to you!

This is just what I needed. The ideas are terrific to persevere, go do the right thing next time, learn from each mistake. Don't beat yourself up about it. Words of wisdom, thank you. I joined MFP 2011 and since retiring I have gained weight. So I restarted Jan 2013 and have lost only 1 lb. But I have averaged 4-6 hours a week in the gym, and feel so much better. So much stronger and can tackle the physical demands of life easier now. I am looking to focus and add structure into my life so that I am more active. It did not used to be this hard to lose weight after pregnancies, and then later after menopause. I am not so active in my lifestyle anymore without a job, and I don't need as many calories as I usually eat. So making changes has come slowly as I realize what is not working for me. A whole lot of ups and downs this year, but I think spring is the best time for me to lose weight. The weather is better and energizing making it easier to go to the gym. Thanks for this topic, love it!

The only way I can do it is to log every single item I eat so I can see what i'm eating. (I also keep my diary open so others can see and critique what i'm doing wrong). I'm also very competitive so I joined a group on here where you are split into different teams and given a challenge every day to complete. It's kinda fun. I also challenge myself to do at least 30 minutes of cardio five days a week (Monday-Friday) and body weight exercises Monday, Wednesday, and Friday. On Saturday all I do is clean which is also pretty good exercise and Sundays are my lazy days.

I also suggest finding exercises you like doing or a selection so you aren't bored.
I bought the rockin' body dvds by shaun T and it's kind of fun. You do a lot of dancing and your so busy trying to figure out what you are supposed to be doing and what comes next and how to do certain moves you don't even realize the time.
I also play basketball on days I don't feel like jumping around like an idiot in front of my tv.

Btw fruit and veggies makes great snacks! so just get into the habit of sitting in front of your tv with a big bowl of cauliflower. (= Good luck! Feel free to add me!

It's pretty hard actually to get past the second day. Many people give right back in by the third day. I have often done so on my journey. The trick is to force yourself to get past the 3rd day at the very least (ok...not much of a trick) but seriously though...! What else is there to do, you know? Just make a decision and commit to it. Make a goal...whether it's a time-limit, event, or number...just make a goal...make it reasonable. Tell yourself all you have to do is get past the 3rd day...then once you do it...get past the 5th day....then take a break...couple days to ease the tension....but do it smart!! Don't pig-out and let all cares go. Even your cheat days have to adapt. You can't let yourself eat that whole family sized bag of chips in one sitting anymore. If you make it your goal to reach your smaller goals maybe the end result won't seem so hard.

Couple things that help me:

1. Finding a friend that is also interested in losing weight, being healthy and/or getting into shape. Positive reinforcement is key!
2. Reading diet (loosely termed) literature (ok not really helpful, but I find if I surround myself with diet books it helps me focus on what I want)
3. Being active. Short walks. Cleaning. Hobbies. Fill your life with activities. It will get you engaged in your life and allow your brain to rest from thinking about food all the time.
4. This is a little quacky ok...but it really helped me. It's visualization basically... If I ever get a craving I picture in my mind what I'm craving and I picture it floating away like a helium balloon released into the sky. The craving starts to get smaller and further and further away...far out of my reach. Then I move on to what I was doing or I engage my mind in something else.
5. Seeing real life stories. If you know anyone who has lost a noticeable amount weight, ask them if you can see their before picture. So helpful and inspiring!

I don't know if any of this applies to you, but maybe there's something here that appeals to you...

Anyway, GOOD LUCK DOLL! I know that you can do it if you put your mind to it

What makes you fall off? Remove that stimulus and you'll be well on your way.

I'll tell you what used to make me fall off the wagon after a week, and what fixed it. I have a VERY hard time not eating junk food when it's readily available. So I just make sure it's never readily available. I stock up on nothing but lean meats, fruits, vegetables, and whole wheat grains every couple of weeks. I do my cooking for the week on Sunday night, and pack it all away in tuperware.

I don't have to think about food the rest of the week. I just eat whatever's handy, and it's always healthy.

For me the workouts really fall into place pretty easily once you have your diet squared away. And if your diet is really tight, you don't need to workout all that much to get lean anyway.

But seriously-- think about what it is that makes you fall off your diet. How did you feel at the time, emotionally? What had you just been doing, or thinking about?

I went through the same stage. Then it just clicked and i started doing it!! You will get this!!! Just focus on why you want it and go get it

you should regroup and recommit to the process.

by your name, it would appear you have children. if you can't motivate yourself everyday to putting the best your forward do it for your children.

they need a mother who is healthy, positive, and happy with her body image.

every time you want to slip - just look at them or a pic of them and remember why your doing this.

It's not all or nothing. It's not 100% effort all the time. Change your diet gradually and don't cut your calories too low because that will lead to a binge. You are not responsible for your hormonal impulses. The human body does not like change and generally wants to maintain a certain weight. The taste buds do not prefer a 100% change in diet, even if it is healthier. You have to push your body a little bit each day to accept exercise and healthy food. It took me about 6 months for me to feel like my body bounced back after exercise.

Consistency will win the game. This is not a program and there is not an end point. You have thousands upon thousands of days with millions of small choices that will push you closer or further from your body's ideal. Those choices build up slowly. No one day can make or break anything. Be patient. I woke up fat every day for months, despite doing the right things. Then one day I noticed a little less wobble, and then - bam - I look in the mirror and suddenly the tight clothes are hanging from my body.

I used to give up about half way from my goal weight, because suddenly I'd feel as though I had finished and had nothing to worry about. It would take a while to gain the weight back but I always did. The only time losing weight worked was when I kept it as a permanent lifestyle choice. It's as much effort, maybe even more to stay a certain goal weight for years than to lose weight over a few months. But the improved health and vitality make it so worth it.

You have to change these things over months. I gradually changed my diet until fruits and vegetables started to taste different and delicious. I found lower calorie substitutes to replace the stuff I originally ate. I ate more protein and more fiber. I eat less fat and less calorie dense foods so I can enjoy a higher volume of food without going overboard on calories. I eat more on the days that I lift weights so that I will hopefully hang onto lean tissue while still losing fat.

Here are some substitutes that help if you are craving treats and less healthy foods foods:

Soft serve ice cream
replacement: yonanas banana ice cream (healthy), or skinny cow ice cream snacks (low calorie)

white flour snacks
replacement: fruit, whole wheat breads sweetened with applesauce or sweet potatoes (healthy), or 100 calorie granola bars with minimal sugar

chocolate
chocolate is good for you, empty sugar and grease are not - replacement: cocoa powder and truvia on my cereal, black bean cocoa brownies (healthy), or 100 calorie fiber one brownie bars,

People make this more complicated than it needs to be. Let's be empirical. Eat food which calorically is above you BMR and less than your maximum TDEE. Accurate do this overtime. Done.

I'm in a similar hole right now, my friend. I've had an horrific year or two, emotionally speaking, and although I do not suffer from depression (so far as I am aware) I do seem to suffer from a severe lack of drive and motivation. I think when you're this down it's hard to get up again, and it's a catch-22 to hate what you see in the mirror because it reinforces your negative behaviours (if you're a comfort eater like me, anyhow).

The annoying part is that I've done it all before. I started eating right and exercising and BAM, there went ten kilos. It turns out that it's all about calories in/calories out. That was about four or five years ago now, and the weight stayed off for the first three years as I kept up a healthy lifestyle but as I said, the last two have been murder. Lots of travel, working very long hours in a negative situation and lots of bad, bad stuff happening in my personal life. I do well for a few days and then suddenly binge eat, probably to avoid dealing with the complex and painful emotions inside, and then from there it's a slippery, uncaring slope that's labelled "I'll start again on Monday".

I know it probably doesn't help much for people to say "just do it". Or that you have to "want it". Because if you're anything like me you want it so bad that it just overwhelms you and makes you freeze, which means you can't just do it at all. But educating yourself helps. And finding a reason to do it that you can remind yourself of every time you waver helps. Which is hard when you've never seen what you can achieve, but it's worth trying to have a picture of you and the life you will lead in your head.

What also helps for me is to just not have temptation in the house; to have a fridge that contains lots of healthy options so you have no reason to get take-away food, and so that at least if you do over-eat then it won't be empty calories; and, if this is a long-term problem you've had, seek counselling. I started a couple of months ago and it took a while before anything changed. But one thing sunk in recently - he said "be kind to yourself". So every time I was faced with a decision where one option was "good" and one was "bad", I said "be kind to yourself" and made the "right" choice. Stairs over escalator. Apple over donut. Soda water over wine. If your local supermarket is laid out anything like mine, it is possible to visit only the vegetables, meat and dairy without venturing into the aisles that house the confectionary, chips or chocolate-coated biscuits.

Also, if cooking is not your strong point, learn. I've noticed from a lot of diaries on here that people eat heaps of pre-prepared, processed foods instead of buying a scale and measuring cups and and learning what a portion size looks like. If you don't already know how, learn to steam vegetables and grill lean meat. You can cook a healthy, tasty meal in ten minutes, start to finish. Read fitness-focused cook books and discover how quick and easy it can be to cook healthful food and how to use herbs and spices to your advantage. I know from last time that once you develop a taste for the healthy stuff, deep fried and over-sweetened things actually make you feel really gross to eat and the healthy stuff actually gives you this "light", "clean" feeling.

Good luck and if you need support feel free to add me

I don't know about everyone else, but I do love food that is bad for me just as much as the next person. Pizza is my weakness, and I have a serious sweet tooth (especially chocolate, especially at that TOM). BUT....the way I feel AFTER I eat that food has started to not be worth as much as the feeling of not eating it. I feel SO much better when I eat healthy and exercise, and when I am faced with temptation, I need to tell myself that the taste of what I am craving is so temporary, versus how bad I will feel for hours after I indulge. Personally, healthy eating is so much more fulfilling to me - I have more energy, I feel cleaner, lighter and less bloated and heavy. I've always had a sensitive stomach, so maybe that is what helps me, because I know I will be uncomfortable after I eat a lot of things that are bad for me. For people who don't have any digestive/stomach issues, and bad food does not affect them in a negative way, I'd assume it would be a bit harder to take this perspective!!

Another way to look at it is that food should not be something we reward or punish ourselves with. Tonight at a work party for a coworker, I was not indulging in the pizza, cookies, cakes, etc, and my coworkers couldn't stop questioning me as to why I wasn't eating. (I work overnights in a hospital, the idea of splurging on pizza in my scrubs outside a hospital room doesn't appeal, lol) If I am going to splurge, it is not going to be every day. It's easier to stick to healthy eating if you can figure out how to do moderation. I won't have pizza tonight so I can maybe have a glass of wine or some dessert tomorrow night, when I'm enjoying the weekend with loved ones. I don't feel like I am "missing out" when I don't eat bad food, but I think a lot of people have that mentality, which is what makes it hard to stick. Seeing it as a lifestyle change and not a diet also helps. If you adopt a healthy lifestyle but realize the importance of still enjoying what you love in moderation, you will feel happier and less deprived! There is a time and a place to splurge, and resisting the urging of others (whom a lot of times are overweight themselves), is definitely a challenge, but it does end up making you feel stronger every time you fight the temptation!

Find healthy alternatives to the things you like. I like to take things I love (pizza, etc) and find ways to satisfy my craving in healthier ways. It's fun, and you may discover some new things you didn't even think of!

Throw your trigger foods out of the house. ;^) If I want ice cream, I have to go out and get it. And then I go to the frozen yogurt place instead.

Or eat what you want, but stay within your goal limit. Write down everything when you eat it, and that will let your head know where you're at. There's a phone app, so no excuses. Write it down NOW while you're eating it.

Or if you overeat, go take a walk or run and burn off those calories.

Or go by your weekly totals and not daily, so you don't stress out if you overeat one day. That's what my hubby does.

Or work out like crazy and burn baby burn. Burn off any excess and eat whatever you like.

Lots of strategies, but first -- stop beating yourself up over it. That's just another excuse.