Share your "tricks" for staying on track.

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Replies

  • HollisGrant
    HollisGrant Posts: 2,022 Member
    Processed sugar is my nemesis. I simply cannot eat a little bit of processed sugar, and when I do indulge I way overeat my calories for a few days following.

    My last "trick" I have mentioned in other posts. Cognitive-behavioral methods. Instead of using "I cannot have...", I use "I do not want... because [insert valid reason]". Starting out with the sugar, I was actually singing this out loud in the shower in the morning because I was craving a soda, and ice cream like a heroin fiend.

    "I do not want" is a great idea.

    I have the same problem with sugar, which in my case is the junk food and homemade cakes at my office. Once I start eating it I can't stop. I once taped a little sign on my computer monitor that said, "Put it down, fatty" that worked really well and made me laugh. I've also imagined gross things about the sweets -- a piece of hair in the cake, people who didn't wash their hands when they made it or licked their fingers. In fact, I'm getting sick just writing this.

    I love this video. I feel inspired all over again when I watch it:

    http://www.youtube.com/watch?v=qX9FSZJu448
  • HollisGrant
    HollisGrant Posts: 2,022 Member
    Short answer: I made it easy on myself, meaning I made it sustainable for the long haul.

    1. I set the bar low: a half-pound loss per week. (Over 66 weeks I averaged three-quarters of a pound/week. That includes faster loss in the beginning, slowing as I got closer to goal.)
    2. I used what I call "bridge foods" to deal with cravings. Here's an example:
    130219-substitutions.jpg
    Raisins gave me the sweetness I craved but not the fat of chocolate. However, they were still calorie-dense. I then moved from raisins to grapes and typically eat two cups of grapes after my workout.
    3. I kept powering through plateaus, including my longest plateau of 48 days. I did not further restrict, but kept following MFP. I kept doing the right things and waited everything out as my weight fluctuated up-down-up-down-up-down. I might feel impatient, but I never got discouraged. I kept telling myself that I'm in a much better place now than before I started all this.
    4. I made fitness as easy on myself as possible. I'm a caregiver and work out at home, on a mini-bike that's right here by my desk. Everything is within reach: equipment, music, water, towel.
    5. I take everything one day/meal/minute at a time. Recently I missed a workout session because we spent five hours in the ER. Fortunately things turned out well and I got right back to my schedule.
    6. I'm in this for health, period. As a friend told me, "If you go down, you both go down." It's that basic. I have much more stamina than before I started, and I'm in a much better place emotionally. That in itself is priceless motivation to continue.

    I describe my method in more detail in my MFP-1-year-anniversary entry from this past September:
    http://www.myfitnesspal.com/topics/show/1095703-mfp-1-year-anniversary


    Thank you for this! I would much rather have the chocolate lol

    Bridge foods are a great idea. Sometimes I buy chocolate soy milk for that reason. It has chocolate, tastes great, and is filling, so I get some chocolate but it is a lot better than a candy bar.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    I dont deprive myself of anything. Telling myself (or someone else telling me no) I can't have something only makes me want it more. I am rather defiant that way :happy: If I don't eat something, it's because I choose not to. Its the only thing that keeps me sane.

    I'm the same. :drinker: moderation works for me

    And heavy lifting. For fun. Because it's fun and I like being strong.
  • katethegreat1212
    katethegreat1212 Posts: 31 Member
    It is VERY possible to go through with drawl from reducing sugar intake!!! It is possible to go through ANY kind of carb with drawl, especially simple, process carbs. I think psychology is a GREAT idea. I need to try this.
  • LvLite
    LvLite Posts: 102 Member

    My last "trick" I have mentioned in other posts. Cognitive-behavioral methods. Instead of using "I cannot have...", I use "I do not want... because [insert valid reason]". Starting out with the sugar, I was actually singing this out loud in the shower in the morning because I was craving a soda, and ice cream like a heroin fiend.

    This made me laugh because I totally get it!! I remind myself that I DECIDE when, where, how and what I will eat, not my crazy sugar ogre which behaves exactly like a crack addict!

    My "tricks" besides changing the thinking:

    1. Having a 90% Cocoa square with fresh almond butter and planning when I am going to have it. It does not trigger me or cause binging for me and they are sooo yummy!
    2. I am a texture person and color eater.. so I feel happiest when I eat a rainbow of fresh foods and treat myself to a sweet potato
    3. I had to get a grip on my strengths and weaknesses, and I am ok with it. I have a picture in my head and do not listen to those who really don't understand the struggle.
    4. Brain research. Seriously. I am a nerd and there is a lot of interesting things that I have learned and motivate me

    :)
  • themedalist
    themedalist Posts: 3,218 Member
    I'm in maintenance now but I have a huge incentive to stay on track with my healthy eating and exercise habits: I don't EVER want to have to lose 50 pounds again. But I'm also getting over hip replacement surgery this summer and still have to do daily physical therapy exercises, which I'm completely bored with and dislike. That's in addition to my regular exercise which I do enjoy.

    I was having trouble motivating myself to keep at the PT. After thinking about it a lot, I realized I really like incentives and rewards. I participate in 3 exercise rewards programs and it really keeps me motivated. So, I decided to reward myself and pay myself for exercising, especially the physical therapy exercises. I also scope out some health goals for each month (such as walking at least 6000 steps a day) and pay myself $20 at the end of the month if I've reached my goals. I don't pay myself every time I exercise, just when I need a little boost. Or, say, achieve a new milestone such as going up on the weights. I decide when and how much it's worth to me. Simply adding on $5 or $10 cash back to my grocery and drug store trips gives me all the money I need for my reward system. My "Health Fund" now stands at $85. Might use the money for a special dinner out or another fitness gadget. Not sure yet. But it's mine, all mine, to use as I wish and this system is yet another way that I keep myself on track.
  • dejavuohlala
    dejavuohlala Posts: 1,821 Member
    I like your logic and glad to hear you are doing it 'your way'

    good luck with your journey
  • enidite
    enidite Posts: 92 Member
    Great thread. I love all the great ideas.
    Mine are portion control. I also limit processed foods and eat a lot of fresh foods.
    Exercise , I have found it helps me a lot especially when I feel like bingeing ( I am unfortunately an emotional eater which can be an uphill battle sometimes.).
    Setting realistic goals, I didn't put 100+ lbs on overnight, they won't come off overnight, therefore, I also check my measurements and fitness progress as well as how my eating and behavioral habits have changed.
    Having a support group : I have two friends that are losing too and I often visit these forums and just read. It assures me that it can be done and that my struggles with food are not unique.
    I have been working very hard on the psychological aspect of weight loss as well. This might not be for everyone, I guess it very much depends on how much you have to lose and why you gained in the first place. Cognitive behavioral therapy helps me replace my negative self talk, but I also have to dig deep to see why I have been eating the way I have. Once food cannot be used to soothe your feelings, it can become very painful to face the underlying issues. But I believe that this is crucial in order to be able to keep the weight off in the long run. I had lost weight before and put it back on (and more over 20 yrs ago ) and I truly believe that the reason was that I did not learn how to deal with my problems without turning to food. Especially the psychological journey if you have a lot to lose can be very painful, but it is well worth it.
  • gngracie
    gngracie Posts: 40 Member
    Great post! Logging everything helps me a lot. As soon as I stop logging, I very quickly start eating too many calories because I just don't realize how much I'm eating! Also, drinking lots of water and eating a little something (yogurt or a banana or apple, etc.) between meals so that I'm eating every 2-3 hours. This keeps me from eating too much at meal time. Regarding exercise,I have 3 or 4 different routines I do each week (some inside, some outside, some at gym), so each day I'm doing something different and I don't get bored. Also, I think one of the most important things I've learned is to forgive myself and treat myself like I would treat a friend (i.e. quit all the negative self talk and putting myself down). To me, that last one has been a biggie.
  • rduhlir
    rduhlir Posts: 3,550 Member
    Made exercise into a habit....
    Never deprived myself of anything....
    If it fit my calorie and macro goals then I ate it....
    Enjoyed ice cream and chocolate, and made sure not to see it as an enemy.....
    Learned self control....

    The above "tricks" have allowed me to:

    ...lose a total of 22 lbs over the past year.
    ...go from hating running to running a HM in 9 months.
    ...drop 2 clothing sizes.
    ...enjoy life and eat anything I want.
  • lau444
    lau444 Posts: 120 Member
    1. Logging everything honestly. Even if I go WAAAAAAAY over.

    2. Nothing but water and decaffeinated tea after 8PM. Night snacking was my nemesis, so I just nixed it all together.

    3. At least 1 gallon of water a day.

    4, Food scale. It forces me to see what a true portion size looks like.

    5. Fun workouts. Most of the time, I strap on my HRM and dance around like a maniac to my fave songs. I look up and 40 minutes have passed, and I've burned 400 calories.

    6. Eat everything I like in moderation. And finding healthier recipes for my favorite dishes.

    7. Breaking my ultimate goal into 20 lb mini-goals. I have a lot of weight to lose, so it helps to not have to think about the entire #.

    8. Keeping a journal. My weight is tied to a lot of emotional trauma from my childhood, so I keep a journal of whatever I'm feeling. It helps me connect the dots between my emotional state and my eating patterns.

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