Help ! I'm an all or nothing person

andysport1
andysport1 Posts: 592 Member
in Motivation and Support
I don't seem to be able to help myself, my meals are very good choices always have been all my life, and I don't eat large meals.
I can't find a way to stop eating snacks (I'm not hungry, and I'm very happy with my life)
I can't seem to leave the alcohol alone either.

If I try and cut back on the alcohol or snacks it does seem to work, in the past the only way I was able to leave snacks /alcohol alone was by going on a 600 calorie low carb diet (packets) so no real food, worked wonders.

I am active I have put 35-40lbs on in less than a year, we moved house socialised a lot drinking everyday, 2 months back I was drinking 40 pints of beer a week plus 2 bottles of wine a week.
At present down to 15 ish and 1/2 a bottle

Anyone got any suggestions ?
I'd like to find a way to cut back the snacks, and ditch the alcohol completely (I was tee total until 23)
First goal to lose 32lb
Very long term goal another 17lb

Replies

  • BeachIron
    BeachIron Posts: 6,490 Member
    Weight loss is simply a matter of calories in versus calories out. If you are concerned about body composition and looking good after you lose the weight then you should also be concerned with strength training and protein intake, as otherwise you will lose muscle mass as you lose weight. The formula that has worked very well for me, and continues to work well as I bulk and cut, is (1) strength training with moderate cardio, (2) eating 1 gram of protein per pound of lean body mass, 0.35 grams of dietary fat per pound of total body weight and ensuring that I get adequate micronutrients and fiber, (3) otherwise eating what I want, and (4) patience.

    I still drink in moderation which equates to 1 or 2 drinks most, but not all, nights. I still snack. I still eat sweets.

    If you have problems with moderating any food or with alcohol then it doesn't hurt to cut it out entirely, at least for a while until you learn to consume these in moderation. Alcohol though is tricky and plenty of people simply need to stop. Do what works for you.
  • acpgee
    acpgee Posts: 7,945 Member
    If you are an all or nothing person you might like intermittent fasting. Google 5:2 intermittent fasting.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    if you are all or nothing, try nothing! with the alcohol at least!

    with the snacking, if you cant just have one portion, then dotn snack. stick to 3 meals a day, and get all your calories from those. or maybe try IF, it may fit your all or nothingness?
  • andysport1
    andysport1 Posts: 592 Member
    Thanks beachiron, for a 46 year old I have pretty good muscle definition arms/legs the extra weight has gone on my chest/belly
    I'm not too bothered about losing a little muscle, my son works out at the gym and uses protein when I ask him why he says he wants arms like mine.

    A year ago my weekly exercise was;
    swim 2 x 1 hour sessions
    Plus 2 x 2 hour coached sessions
    Run 3 x per week total 25 miles ish
    Bike 1 time trial, 1 efforts session, 1 long ride
    2 x cross training sessions,

    Approx 19 hours per week
    Currently I'm really struggling
    I'm scared to jump right in in case of injury from the extra weight,
    I'm walking about 15- 20 miles
    3 x running 3miles building 1/2 mile per week
    bike once last week

    I'm trying to get motivated to get back in the pool, maybe today.

    Thanks for the alcohol comments I think I'll try and just stop drinking altogether.
  • andysport1
    andysport1 Posts: 592 Member
    If you are an all or nothing person you might like intermittent fasting. Google 5:2 intermittent fasting.

    Oh man I know this works I have even suggested other people do it, for me a definite no, I can do the fast it would be the 5 days I would pig out load up, but thanks for the thought.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    give yourself permission to not be an all or nothing person. Why do you feel that you have to do *everything* as opposed to making a few changes and sticking to them?

    my advice would be to pick a small number of lifestyle factors you need to change, and take them one at a time and make your goal to stick to them consistently for a period of time (several weeks or months, i.e. long enough for them to become new habits)

    you start with 1 then after a week or so, add in another. then a week or two later, another. take it slowly and think of this as a permanent lifestyle change. Try to get yourself out of thinking of fat loss as a temporary fix that you have to do as quickly as possible (which leads to all or nothing kind of thinking) and instead think of it as something you have to do for the rest of your life, so you have to find manageable, sustainable ways to do it.
  • bobf279
    bobf279 Posts: 342 Member
    I was similar to you at the beginning of the year except I am 56. I started slow trying to exercise every day at a lower intensity level than my head remembered to avoid injury, but sufficient to improve my fitness and contribute to my weight loss. I gradually increased my exercise as I got fitter to the extent where I can now 10k in less than an hour and my best timed 5k is 26:56.

    Take your time but keep the faith and you will get back to a place you feel comfortable
  • andysport1
    andysport1 Posts: 592 Member
    give yourself permission to not be an all or nothing person. Why do you feel that you have to do *everything* as opposed to making a few changes and sticking to them?

    my advice would be to pick a small number of lifestyle factors you need to change, and take them one at a time and make your goal to stick to them consistently for a period of time (several weeks or months, i.e. long enough for them to become new habits)

    you start with 1 then after a week or so, add in another. then a week or two later, another. take it slowly and think of this as a permanent lifestyle change. Try to get yourself out of thinking of fat loss as a temporary fix that you have to do as quickly as possible (which leads to all or nothing kind of thinking) and instead think of it as something you have to do for the rest of your life, so you have to find manageable, sustainable ways to do it.

    Thanks, I expect it will take a year for me to lose the weight, I think I'm going to kick the alcohol completely to start with see If I can manage that.

    Bobf279 well done with the running, and thanks
  • Chadomaniac
    Chadomaniac Posts: 1,785 Member
    If you are an all or nothing person you might like intermittent fasting. Google 5:2 intermittent fasting.

    Oh man I know this works I have even suggested other people do it, for me a definite no, I can do the fast it would be the 5 days I would pig out load up, but thanks for the thought.

    Also a definite No for me and im all or nothing . I train my *kitten* off so Im not too strict on the eating side of things
  • lozzymartmfp
    lozzymartmfp Posts: 4
    Alcohol is my downfall. I drink when happy, when sad, when socialising, when angry and fed up. Then when I drink I need to snack - crisps, cheese, all the bad things. We are constantly having cakes at work and I can forgo those really easily and eat well during the day - but when I get home and open a bottle that's when it goes to pot. So as of today - I'm going to really try and curb the vino. Good luck flowerforyou:

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