Just cannot get the motivation

LeslieB042812 wrote: »

I agree with those who say to start small and build up because that worked for me. Start with committing to tracking, not restricting what you eat but just diligently tracking it. You want a cookie, okay eat it and track it! I think you'll notice that that will help you get your eating under control a little. The next step is to start trying to stay within a calorie range, while still tracking. The key is to take it one moment at a time--committ to tracking this thing right now, rather than tracking forever (or even all day, which can still feel overwhelming).

Some other tips that help with staying on track:

• Pay attention to how hungry you feel when you eat different things. For me, I feel more satisfied if I eat foods that are high volume, high protein, high fat. So, a big salad with skin on chicken thighs will keep me full for much longer than a chicken breast wrap with the same number of calories will. It's easier to resist temptation when you don't feel like you're starving!
• Don't deny yourself eating things you like, rather moderate them. For example, I love ice cream, so I plan to have a serving of ice cream every night. I choose lower calorie options that still taste good, so it's not hard to fit in an extra 100-150 calories of happiness. It makes me feel less deprived and gives me a food to look forward to.
• When there's an unplanned temptation (like someone brings cupcakes to the office), I don't say "I can't have that" because that just makes me cram three in my mouth. Instead, I ask myself if it's worth the calories. If the answer is yes, then I usually choose to wait to eat it. If I still want it after a set amount of time (such as after lunch or after my next meeting) and it's still there, then I'll eat it and enjoy it and know it's worth it. However, 9 times out of 10 I don't really want it as much anymore and it's easier to resist or it might even be gone (in which case I've never been sad not to have it).
• Know your trigger foods. For me it's crisps. I can eat and enjoy a portion controlled amount, but I cannot serve myself out of a multi-serving bag--I'll eat the whole bag (even if I measure each serving out, I'll just keep going back and getting another one). So, when I'm on my own, I just don't buy them. When I'm with my family and they want them for the house, I buy single serving packs. They cost a bit more up front but end up cheaper than me eating a whole bag by myself!
• Most importantly, don't give up! You can do this, one moment and one bite at a time!

Good luck!