Keep Falling off the wagon, any tips will be appreciated

1) Pre-log - enter in what you plan to eat before you eat it. Helps you realize just how many calories are in that "handful" that you may forget and not log later.

2) Weight/measure everything. Don't guess, don't approximate ... pull out and use the tools.

3) If you have trouble giving into your temptation food(s), don't stock them in your home. Inconvenience of obtaining will ( again ) help you realize what you are eating. It is all too easy to eat a cookie out of the jar and think nothing of it. If you have to walk/drive to the store to get it, you may just decide not to.

Everyone's journey is different. What worked for me may not work for you, and my tips do not factor in underlying physical or mental health issues.

For me, there are no bad foods. There is no food cop. There is no "wagon".

What is your calorie limit? Why do you find it insufficient? Do you have binge triggers?

Denial was a potential binge trigger for me; I chose to not deny myself certain foods.
Some days, I go over the calorie goal. I have reasons. Sometimes the reason is "I very much want to enjoy (energy-dense food)." So I do.

For me, treating healthy food choices as a short term sentence to misery only meant I rebounded hard when I stopped "dieting" and went back to eating "normally". I had to learn portion sizes, calorie amounts, and nutrition density, and to change my relationship with my food choices. I learned a new "normal".

That said, I go out for fancy tea about once a month, and simply log my calories. Sometimes my intake exceeds my goals. Typically it balances out over the week. If it doesn't, it doesn't. I focus on the trend - most days under the recommended number of calories - not the individual days. Some days I make choices and trade-offs to stay "in the green".

The strictest "ground rule" I developed for myself was that if I was going to choose an energy-dense food, I was going to *enjoy* it. Whether it's a piece of bread with brie, or a mini pound cake, or a serving of gelato, I pause to really savor and enjoy what I am eating. That makes the small portion more satisfying.

Your post doesn't make your goals very clear on where you're starting and where you want to be; however, I understand the frustration you may be feeling when you finally make efforts to change.

1. Pre-logging and weighing [previously mentioned] keep you honest about your eating habits. Most importantly, log everything even if you have to estimate. This matters in the long-run and impacts my 2nd point.

2. View you MFP stats weekly versus daily. Your food patterns over time have a far greater impact that what may have occurred on a specific day. So, when you look at your calories or macros by the week, I think managing your dietary choices becomes easier AND less stressful.

3. Don't drink your calories as most are not very fulfilling or nutrient dense [exception, blended veggie/fruit juices].

4. Preplan and pack snacks to avoid busting your goals. Snacks at convenience marts, gas stations and pharmacies are typically high in calories and fats.

5. Be consistent and patient and the results will come.

Willpower is just like a muscle. The more you exercise it, the stronger it will be. But don't set yourself up to fail by being overly aggressive with your calorie deficit, or by cutting out all the foods you love. Also, work out. Hard. When you work hard, it becomes less "worth it" to spoil your hard work by overeating.

Make a commitment. Take on a challenge and put yourself out there. Many people who ATTEMPT to lose weight put in a very light attempt and quit when they have 1 or 2 bad days. Committed people don't. The get right back on track and continue with burning desire till they meet their goal. Once you feel that way, then falling off the wagon won't be an issue. Till then, you're just blowing which ever way the wind blows.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition