On the Wagon, Off the Wagon... Please help!
ArtsyAlexis
Posts: 29 Member
I've been struggling to lose weight for years now. In fact I can't think of a time I wasn't trying. I've hit 21 and I need to make the difference I was going to do hundreds of times before.
Can anybody explain why this keeps happening? Why do I constantly fall away from my fitness schedule and end up with a handful of fries in my mouth? Has anybody else experienced the on/off again thing for years and years or is this truly just bizarre??
I'm just so unsure of how to stay with my routine now. I need to so I can finally be healthy and grow into the woman I aspire to be. I'm fearful of losing my momentum again. Any help is appreciated.
Edit: my tracker shows I need to lose 10 pounds, but I do my weight loss in increments. I have exactly 102 pounds I want to lose.
Can anybody explain why this keeps happening? Why do I constantly fall away from my fitness schedule and end up with a handful of fries in my mouth? Has anybody else experienced the on/off again thing for years and years or is this truly just bizarre??
I'm just so unsure of how to stay with my routine now. I need to so I can finally be healthy and grow into the woman I aspire to be. I'm fearful of losing my momentum again. Any help is appreciated.
Edit: my tracker shows I need to lose 10 pounds, but I do my weight loss in increments. I have exactly 102 pounds I want to lose.
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Replies
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Off topic, but I love your glasses. What brand are they?0
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Set a reasonable deficit, and learn to log everything you eat & drink accurately & honestly. Logging is simple, but it ain't easy.
Eat "good" (whatever that means to you) 80% of the time. Fit yummy, portion-controlled treats into your calorie goal. Deprivation can lead to bingeing.
Take "before" photos & measurements, and read the Sexypants post: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
Off topic, but I love your glasses. What brand are they?
Thank you so much!
They're actually Coach. I decided on a fancy brand for this newest pair because I've been wearing glasses for 10 years. Why not splurge??
They've actually been the best I've had!0 -
The reason it happens to me is when I wander away from MFP and stop holding myself accountable.
It starts in the mind, you need to try and find that discipline that says "Nothing tastes as good as being thinner feels" and hold onto it.
You can do it, have faith and great glasses.
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Set a reasonable deficit, and learn to log everything you eat & drink accurately & honestly. Logging is simple, but it ain't easy.
Eat "good" (whatever that means to you) 80% of the time. Fit yummy, portion-controlled treats into your calorie goal. Deprivation can lead to bingeing.
Take "before" photos & measurements, and read the Sexypants post: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
Awesome post!
I'll definitely keep the photographs in mind. I've taken some front and side photos already. I think I'll take them every 10 pounds or so. I like the "long, drawn-out" transformation picture collections. Thank you!0 -
The reason it happens to me is when I wander away from MFP and stop holding myself accountable.
It starts in the mind, you need to try and find that discipline that says "Nothing tastes as good as being thinner feels" and hold onto it.
You can do it, have faith and great glasses.
This helps a lot. I've never been thin. I've pretty much been overweight my entire life. I think that goes along with my problem as well. The fact that I have no clue how good it feels to be healthy is a big deal. Plus I justify it as "I'm happily engaged and he doesn't care if I get fatter."
In reality it says I don't appreciate myself enough to try.0 -
i think when you have alot of weight to lose it can be overwhelming and feel like it will take forever, but time is going to pass anyway....i think being human it's ok to fall off the wagon every now and then but you just have to make sure the one or two days doesn't turn into one or two months, and get yourself back on track before you gain too much. I count calories and weigh in once a week, i write it down whether i gain or lose just so i hold myself accountable, seems to help.0
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I hear ya. I feel like I've been trying to lose weight all my life. It keeps happening because the fries are familiar. The fitness schedule is scary. I lost 115 pounds, had skin removal surgery for another 26....got down to 140-ish, and now I'm at 80 pounds lost due to "life happening when I made other plans".
First, realize your limits. Sometimes people think to lose weight they have to be Jillian Michaels and the food plan queen/king all at once and have it be the immediate transformation. That's not really the way it needs to go or should go. Sometimes you have to choose between fitness and food plan. If you're going to choose just one, pick making changes to the food plan. Small changes.....drink more water, get in more protein, get in more fiber. Make one change, then when you're comfortable that you're good with that, make another change...then just keep adding to it.
Second, get a fitbit. It syncs with MFP. Make sure you visit the "monthly" tab and that the calories burned are more than calories eaten. You WILL lose weight if you burn more than you lose.
Get more fiber in - I like the Chocolite Protein bars (www.healthsmartfoods.com, and you can get coupon codes off of www.retailmenot.com). 10g protein, 10g fiber, and 100 calories (all of those are average numbers) and are sugar free/gluten free. I have 1 or two a day.
Realize that you're human. Human's are fallible beings, and there will be times you'll slip/tumble. It's not a case of if but when. Acknowledge it happened, and that it doesn't make you an evil person or that you're whole day or whole week is wasted. It happened. You're human. Move on.
You can do this. Period. No doubt about it.0 -
Get someone to help you - a friend or a relative who will be with you through the duration -- two people would be better -- one who will be a cheerleader and one who will keep you accountable. Know that there will be bad days but don't let that completely derail you. Plan A LOT of little rewards - new blouse-new shoes-manicure (or if you're limited financially buy a bottle of "fun" nail polish)-whatever. Make a BIG present to yourself at your usual falling off point (mine is 3 weeks!). Plan your meals the day before so you're not tempted. Prepare as much food as possible in advance-count the "Cheese-It's" and put them in a baggy rather than eating them out of the box (or you can count the entire box and put them all in little baggies of 10). Have healthy snacks which you love (my current yummy snack is Quakers popped caramel rice cakes--they come in bags of 100 calories). Don't totally deprive yourself -- one fudgesicle every now and then is a TREAT and 40 calories!
Don't look at the BIG picture - focus on small goals. 102 pounds is daunting! 10 pounds is "do-able". Take measurements - you may not lose weight but you will lose inches if you exercise. KNOW WHY you want to lose weight--write it down- put it on post it's in your car, on your bathroom mirror, in your drawer at work. Write yourself "congrats" notes. Good luck to you (from one who has been on the yo-yo weight loss plan for waaaay more years than you!)0 -
I have been an "on again/off again" person most of my life too. You're not alone, but it's lonely off the wagon for me. When I am off the wagon it is a dark and humiliating place for me. I am working on doing positive self talk and forgiving myself for a bad day. I found this quote today and it really applies to me. Maybe you'll like it too!
"Giving up on a goal because of a setback is like slashing your other 3 tires because you got a flat."
It just really hit me! There is such a wealth of knowledge on this site. Use it! (I plan to do the same!) 0 -
i think when you have alot of weight to lose it can be overwhelming and feel like it will take forever, but time is going to pass anyway....i think being human it's ok to fall off the wagon every now and then but you just have to make sure the one or two days doesn't turn into one or two months, and get yourself back on track before you gain too much. I count calories and weigh in once a week, i write it down whether i gain or lose just so i hold myself accountable, seems to help.
I think this is a big thing for me. When I eat something unhealthy or do a "cheat day" (bad idea) I tend to knock myself down and then I won't even log it. I think if I screw up I should still write down what I had.0 -
Where are you getting the fries? Did they fall in your lap? Don't go to the drive thru or buy fries. Common sense and self discipline goes a long way.0
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I hear ya. I feel like I've been trying to lose weight all my life. It keeps happening because the fries are familiar. The fitness schedule is scary. I lost 115 pounds, had skin removal surgery for another 26....got down to 140-ish, and now I'm at 80 pounds lost due to "life happening when I made other plans".
First, realize your limits. Sometimes people think to lose weight they have to be Jillian Michaels and the food plan queen/king all at once and have it be the immediate transformation. That's not really the way it needs to go or should go. Sometimes you have to choose between fitness and food plan. If you're going to choose just one, pick making changes to the food plan. Small changes.....drink more water, get in more protein, get in more fiber. Make one change, then when you're comfortable that you're good with that, make another change...then just keep adding to it.
Second, get a fitbit. It syncs with MFP. Make sure you visit the "monthly" tab and that the calories burned are more than calories eaten. You WILL lose weight if you burn more than you lose.
Get more fiber in - I like the Chocolite Protein bars (www.healthsmartfoods.com, and you can get coupon codes off of www.retailmenot.com). 10g protein, 10g fiber, and 100 calories (all of those are average numbers) and are sugar free/gluten free. I have 1 or two a day.
Realize that you're human. Human's are fallible beings, and there will be times you'll slip/tumble. It's not a case of if but when. Acknowledge it happened, and that it doesn't make you an evil person or that you're whole day or whole week is wasted. It happened. You're human. Move on.
You can do this. Period. No doubt about it.
Thank you so much. This truly helps a lot. Your story is inspiring and I'm definitely rooting for you and your journey.
I want to get a fitbit really bad - the problem is that I just can't afford one right now. But once it's in the budget it's my first "luxury expense".0 -
Get someone to help you - a friend or a relative who will be with you through the duration -- two people would be better -- one who will be a cheerleader and one who will keep you accountable. Know that there will be bad days but don't let that completely derail you. Plan A LOT of little rewards - new blouse-new shoes-manicure (or if you're limited financially buy a bottle of "fun" nail polish)-whatever. Make a BIG present to yourself at your usual falling off point (mine is 3 weeks!). Plan your meals the day before so you're not tempted. Prepare as much food as possible in advance-count the "Cheese-It's" and put them in a baggy rather than eating them out of the box (or you can count the entire box and put them all in little baggies of 10). Have healthy snacks which you love (my current yummy snack is Quakers popped caramel rice cakes--they come in bags of 100 calories). Don't totally deprive yourself -- one fudgesicle every now and then is a TREAT and 40 calories!
Don't look at the BIG picture - focus on small goals. 102 pounds is daunting! 10 pounds is "do-able". Take measurements - you may not lose weight but you will lose inches if you exercise. KNOW WHY you want to lose weight--write it down- put it on post it's in your car, on your bathroom mirror, in your drawer at work. Write yourself "congrats" notes. Good luck to you (from one who has been on the yo-yo weight loss plan for waaaay more years than you!)
Those are all brilliant ideas. In very vigilant about calorie counting in the beginning and then after two weeks or so I just collapse into this "oh I can treat myself" attitude that end up spiraling out of control. It's terrible.
I think one of the best things that has been pointed out so far has been easing myself into a transition. It's a good plan and I do want this to be a lifetime change. I want to be proud of myself.0 -
I have been an "on again/off again" person most of my life too. You're not alone, but it's lonely off the wagon for me. When I am off the wagon it is a dark and humiliating place for me. I am working on doing positive self talk and forgiving myself for a bad day. I found this quote today and it really applies to me. Maybe you'll like it too!
"Giving up on a goal because of a setback is like slashing your other 3 tires because you got a flat."
It just really hit me! There is such a wealth of knowledge on this site. Use it! (I plan to do the same!)
I love that quote! It's odd because it's come up just now for the third time this week. It just popped up out of nowhere but it's definitely true. Thank you so much for the support!0 -
Most of us are "on again - off again" because it IS really hard to stay motivated all the time. As long as you keep getting back on it things will get easier with time, and you'll be ""off again" less often. It's better to be "on again - off again" than to just be always off. Think about where you would be if you hadn't made progress in the past! You'd probably have a LOT more weight to lose.
Its hard, but when you have a bad meal/day/week/month don't just go "oh well, I've made this mistake, I might as well give up." Instead just acknowledge that you've taken a step backwards but that the oly way to fail is to give up.0 -
Most of us are "on again - off again" because it IS really hard to stay motivated all the time. As long as you keep getting back on it things will get easier with time, and you'll be ""off again" less often. It's better to be "on again - off again" than to just be always off. Think about where you would be if you hadn't made progress in the past! You'd probably have a LOT more weight to lose.
Its hard, but when you have a bad meal/day/week/month don't just go "oh well, I've made this mistake, I might as well give up." Instead just acknowledge that you've taken a step backwards but that the oly way to fail is to give up.
You're right about that.
I always beat myself up for not continuing on with my last attempt because of "where I would be now if I just stuck with it". I never considered that it had helped me to at least lose a few pounds here and there.0 -
I think it's almost like being an alcoholic- you have to hit your personal bottom before you can really dedicate yourself to changing your life. For me, I looked at myself at the beginning of the year and realized that I was about to turn 40 and was feeling miserable about the way I looked. I started off slow, adding 30 minutes of cardio every day that I wasn't already working out (I've been doing martial arts a couple times a week for 4 years), and then adding more intense cardio (group fitness classes). When exercise and eating healthier (but without counting calories) stopped working, I joined MFP and my weight loss picked up again. Now I have added weights and c25k. I feel fantastic and am starting to get compliments about the way I look.
If you are fed up with being overweight, I really believe you can do it. Don't give up, even if you stumble. Be honest with yourself! Good luck!0 -
For me I yo-yo'd a lot in the beginning. I would cut my calories drastically and work out like a demon, then fall off the wagon spectacularly and end up with even more to lose lol .
What helped for me was realising that I don't need to punish my body to make it smaller. I set a moderate calorie deficit, I found an exercise that I love (lifting and occasionally running) and I eat whatever I like (within my calorie limit). I eat chocolate every single day, in fact its the first thing I log each morning haha - knowing that I can have that at night really helps me to stay under my calories each day.
Oh and tracking is a major thing for me, if it passes my lips, it gets logged :drinker:
You can do this. You've set yourself up well to break your goal into chunks, now just be kind to yourself and do it!0 -
Most of us are "on again - off again" because it IS really hard to stay motivated all the time. As long as you keep getting back on it things will get easier with time, and you'll be ""off again" less often. It's better to be "on again - off again" than to just be always off. Think about where you would be if you hadn't made progress in the past! You'd probably have a LOT more weight to lose.
Its hard, but when you have a bad meal/day/week/month don't just go "oh well, I've made this mistake, I might as well give up." Instead just acknowledge that you've taken a step backwards but that the oly way to fail is to give up.
Think of it like your job; can you keep making mistakes or calling off and expect to keep your job or get a raise? Sure, there's room for an occasional mistake, but don't make it a habit. It's okay to have a burger or go indulge 1-2 times a month. Set that as a goal. 1-2 times enjoy yourself til you hit goal.0 -
Maybe it's because you try to do too much too fast?
The slower you lose the more like you can keep it off. It's the long haul that is important. It's not the first one to the finish line that wins. It's the one who can be the healthiest the longest. YOLO.... you only get one body, no trade-ins. I want it to feel good, so I can go out and have fun for as long as I can.
I want to be capable and dance and run and swim and kayak and climb trees and backpack and throw my niece and nephews in the air. I don't want my body to stop me from living my life.
The good news is you don't have to be perfect, you just have to be better.
++Track for a week or two before worrying about losing. This way you'll see where you really stand, odds are it is different than where you thought you were, which is actually good news... information is power
++Be scrupulously honest... you can lie to your friends, you can lie in your diary, you can lie to yourself, but YOUR BODY KNOWS EVERYTHING YOU EAT. So you might as well be honest in your diary (keep it private if you like) but you need that info because you can't get where you are going if your are not honest about where you are right now.
++See where you can make small changes on things that aren't so important to you.
(Don't even think of taking chocolate out of my diet!!!)
--Reducing quantities
--Swapping out things instead of eliminating them.
++Focus on what you should eat not what your shouldn't.
Eating your nutritious foods first. Your body will be more satisfied and have less cravings.
++Small sustainable changes.
If you completely revamp your diet, it's way easy to revert to old ways in times of stress. (and who doesn't have stress?)
If you make a series of small changes, food still offers you some sense of comfort, sort of a comfort continuum, and after a while the first small changes will seem comforting in themselves. Also rather than having to think about everything all the time. You only have to think about a 2 or 3 new things to focus on.
++Rather than being uberstrict with the target MFP set for me. (I swear this saved my life.) I was happier once I gave myself a range:
ROCK BOTTOM: 1200 cal
TARGET: MFP Calories for lose 1 lb a week (when that hit 1200 I changed to lose 1/2 lb per week)
TOP OF RANGE: Maintain Calories for my GOAL Weight.
(SAFETY VALVE: Maintain Calories for CURRENT Weight - remember to keep updating this number as you lose)
++Only worry about it 1 lb at a time.
Forget I *NEED* to lose 20, 30, 50, 100 lbs. I'm only worried about 1 lb the next one. I'll worry about the others later.
Once I found ways to lessen the stress, I found it way easier to focus on the process and let the results follow. (It's what worked for me some people need the stress to get them motivated. Me I get scared and overwhelmed and don't see the big goal as achievable. )
++Think of losing weight like the stock market. Yes, there will be fluctuations but as long as the overall trend is the the right direction don't worry
Food is not the enemy. You need nutrition to fuel your body and make it strong. and healthy just feels so damn good.
Most vitamins are fat soluble... so remember to include plant and fish based fats (HAPPY FATS) so you can access the nutrients in your food.
All of your foods fall into 1 or more of 3 macro nutrient categories
FATS • CARBS • PROTEINS ... I personally think it's unwise to severely restrict any one of these categories.
Instead of eliminating or limiting quantity focus on the quality...
HAPPY FATS (Plant and fish bases)
COMPLEX CARBS (un or minimally processed)
LEAN PROTEINS
Oddly enough, on my journey here I've reduced guilt over food.
I have the occasional treat and I fully enjoy it with no guilt involved.
The thing is since I'm not eating crap all the time, now the occasional treat is just that a TREAT it's special and I enjoy it so much more than when I was unconsciously shovel junk food into my face.0 -
Log everything you eat & drink accurately & honestly. As I said above, eat "healthy" 80% of the time, and fit a little yumminess into your calorie goal as often as possible.
I think this is a big thing for me. When I eat something unhealthy or do a "cheat day" (bad idea) I tend to knock myself down and then I won't even log it. I think if I screw up I should still write down what I had.i think when you have alot of weight to lose it can be overwhelming and feel like it will take forever, but time is going to pass anyway....i think being human it's ok to fall off the wagon every now and then but you just have to make sure the one or two days doesn't turn into one or two months, and get yourself back on track before you gain too much. I count calories and weigh in once a week, i write it down whether i gain or lose just so i hold myself accountable, seems to help.
Food is not a moral issue. Logging will make you more mindful of what you eat, and you'll gradually learn to make better choices. Logging works.0 -
First off, I LOVE those glasses! Second off, I've been hopping on and off the wagon since I was 19, so roughly 5 years. I used to be thin, eating whatever I wanted and never exercising. Then I was in a motorcycle accident and couldn't walk for a couple months. That's when I went from being 5'10 weighing 140, to weighing in at roughly 190. I became depressed because I got fat, and coped by shoving food in my mouth. I became a dieter and would diet for a couple weeks and excercise. I always fell off right around my period. This time around, I'm changing my eating habits as a lifestyle change instead of a diet, and it's making all the difference! It sounds silly that wording can make that big of a difference, but it really does for me. I've also started enjoying excercise as part of this new lifestyle! I might be 225, but I can run half a mile,which I couldn't even do when I was skinny!
I'm also the kind of person who does better with people "cheering me on" so I made sure everyone in my life knows about my changes, and they not only support me when I brag about doing better and feeling better, but they help talk me out of negative things such as the double quarter pounder my PMS-y self wqs craving for lunch today.
If anyone would be willing to add me, I would be really appreciative of the support 0
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