Shedding old Habits to Creating New

bellabonbons · January 2016

I am new to MFP and I am blown away by all the knowledgeable. Educated, and helpful people here. Who have retrained their minds to winning and changing direction. My Question is this: When you slip back onto old eating patterns that are comfortable yet stopping you from losing the weight you want to lose, what have you learned and what works for you to get yourself back on track ?

Orphia · January 2016

That hasn't happened to me - I haven't slipped back into old eating patterns. I've lost 29.3 kg (65 lbs) since April.

When I discovered how MFP made calorie-counting easy, I learned that I could eat what I want. I just needed to stay within my calorie limit.

I never ate "badly". I just ate a bit more than my TDEE for too long.

Now I know how to keep within my calorie limit, I have a skill I can stick with for life.

bellabonbons · January 2016

Yes how well it works! If I just remember and make journaling a new "habit and skill". I tend to look at MFP as limiting and emotionally painful but it is really the opposite. It manages our calories, allows us to eat what we also love and enjoy and reduces our weight. I think the more it is applied, Like for you it becomes a comfortable way of life. Thanks!

JenniferLynWhatx · January 2016

When I slip, it usually takes me getting back involved in the app to get back. I know it's strange but the forums and their drama keep me checking my app, so while I'm here lurking I might as well log my food!! When I go over on my day, I just spend an extra hour in the gym. I always have a goal in mind.

amusedmonkey · January 2016

I have changed a few things permanently, simple things that make a lot of difference that even if I stop dieting for a while I don't gain much by the time I decide to start dieting again. It all has to do with treating my calories like a limited budget, which it is, instead of a bottomless pit, even if I'm not dieting. I had to drill it into my brain that these are non-negotiable and that no excuse in the world is good enough to justify breaking these rules. I had to be firm at first, with lots of back and forth in my head, but eventually after several times of the bratty part of me not getting its way, I just say no and move on.

- No eating foods I don't like. I will never ever spend my calories on things I know don't taste good to me like I used to do, even if it has 1 calorie. Just not worth it. No doughnuts, stale fries, steak, bacon or any other food I don't like. If I taste something new and don't like it, I don't take a second bite.

- No mindless nibbling, ever. A bite of this and a sip of that adds up pretty quickly and are easy to forget to log. If I want to eat something I need to consciously want it, and then it gets added to a meal or formed into a snack. Random grubby hands every time I pass by the kitchen are a big no. This includes opening the fridge and gobbling random items "to throw the carton" or "to free up a container".

- No eating if I'm already overfull. This is especially important during events. If I have just finished a big meal and I'm already overfull, then a dessert gets presented to me I would not enjoy stuffing it into my already full stomach, so why expose myself to the extra calories? There probably will be a tomorrow and I can buy the same dessert if I still want it by then. If it's someone's specialty homemade stuff that I absolutely love, then I ask for a piece to take home. Usually the host is very happy that I acknowledge the effort and love put into the dish and that I enjoy it enough to want to take some home.

- This one took a while to get used to, but no inhaling food. I now take my time to eat. If I'm in a hurry, I don't swallow my breakfast then head out, I take it with me. Taking big chewless bites is not an option.

- It's okay to not lose for extended amounts of time, but it's never okay to gain back unless it's planned (like on holidays). I weigh myself every day whether or not I'm dieting, and as soon as I gain past a certain point, diet mode on no questions asked or excuses made until I'm back into the zone, at which point if I want to stop dieting I can.

- No matter what happens, never ever go into IDGAF mode regarding the previous rules. As so soon as I notice myself saying "screw it" then proceed to grab a stale fry while passing by the kitchen on a completely full stomach with a plan to quickly shove it into my throat, I get a mental slap on the wrist.

When certain rules are non-negotiable and a no means no, you are less inclined to have this inner monologue of trying to justify an action because you know there is no point. I had to make these rules after I regained some serious weight when I quit smoking.

Sued0nim · January 2016

I haven't slipped back

that's why I yo-yoed before for decades

I approached this knowing that a 'weight goal' was a ridiculous concept .. yes I wanted to lose weight but more importantly I never wanted to have to lose weight again

so it wasn't eat like this, hit that goal and then I can go back to normal

it was how can I create a new normal that I enjoy and that works for my life that I will happily continue with forever

QueenofHearts023 · January 2016

I didn't need to learn new eating patterns...I eat what I have always eaten, just less.

I never could stick to diets, because I get bored sooo quickly.

This way is sustainable for me long term. The only thing I did change was I stopped drinking soda and fruit juice and replaced it with water. It's been so long now and I don't miss it at all anymore.

melonaulait · January 2016

rabbitjb wrote: »

so it wasn't eat like this, hit that goal and then I can go back to normal

it was how can I create a new normal that I enjoy and that works for my life that I will happily continue with forever

This is me, too. I'm enjoying being more knowledgeable about what I put in my body and how much.

Marikanna · January 2016

amusedmonkey wrote: »

I have changed a few things permanently, simple things that make a lot of difference that even if I stop dieting for a while I don't gain much by the time I decide to start dieting again. It all has to do with treating my calories like a limited budget, which it is, instead of a bottomless pit, even if I'm not dieting. I had to drill it into my brain that these are non-negotiable and that no excuse in the world is good enough to justify breaking these rules. I had to be firm at first, with lots of back and forth in my head, but eventually after several times of the bratty part of me not getting its way, I just say no and move on.

- No eating foods I don't like. I will never ever spend my calories on things I know don't taste good to me like I used to do, even if it has 1 calorie. Just not worth it. No doughnuts, stale fries, steak, bacon or any other food I don't like. If I taste something new and don't like it, I don't take a second bite.

- No mindless nibbling, ever. A bite of this and a sip of that adds up pretty quickly and are easy to forget to log. If I want to eat something I need to consciously want it, and then it gets added to a meal or formed into a snack. Random grubby hands every time I pass by the kitchen are a big no. This includes opening the fridge and gobbling random items "to throw the carton" or "to free up a container".

- No eating if I'm already overfull. This is especially important during events. If I have just finished a big meal and I'm already overfull, then a dessert gets presented to me I would not enjoy stuffing it into my already full stomach, so why expose myself to the extra calories? There probably will be a tomorrow and I can buy the same dessert if I still want it by then. If it's someone's specialty homemade stuff that I absolutely love, then I ask for a piece to take home. Usually the host is very happy that I acknowledge the effort and love put into the dish and that I enjoy it enough to want to take some home.

- This one took a while to get used to, but no inhaling food. I now take my time to eat. If I'm in a hurry, I don't swallow my breakfast then head out, I take it with me. Taking big chewless bites is not an option.

- It's okay to not lose for extended amounts of time, but it's never okay to gain back unless it's planned (like on holidays). I weigh myself every day whether or not I'm dieting, and as soon as I gain past a certain point, diet mode on no questions asked or excuses made until I'm back into the zone, at which point if I want to stop dieting I can.

- No matter what happens, never ever go into IDGAF mode regarding the previous rules. As so soon as I notice myself saying "screw it" then proceed to grab a stale fry while passing by the kitchen on a completely full stomach with a plan to quickly shove it into my throat, I get a mental slap on the wrist.

When certain rules are non-negotiable and a no means no, you are less inclined to have this inner monologue of trying to justify an action because you know there is no point. I had to make these rules after I regained some serious weight when I quit smoking.

This was very helpful to me. Thank you.

88meli88 · January 2016

Very helpful thread. I am at the beginning (a 2nd time around), and I think it is really important to set by step list all your bad habits that are not in line with the healthy fit you who never has to diet again. And then change those habits for good. There is now lots of research into habit formation and it turns out that just as you can easily form bad habits (always eat chocolate when watching tv after kids are in bed), you can change them (always eat JUST 1 piece of fruit when watching tv after kids are in bed) or erase them (never eat anything after dinner). At the beginning it is hard,but once you started your new habit and have done it a few times, the neural pathways that sustained your old habit fade into the background, the neural pathways of your new habits start firing and you will begin to expect that juicy fruit when you sit down and turn on netflix. I find this to be working like a charm and I also find it empowering b/c your old habits exist only as long as you want them to exist. Every time you stop doing your bad habit, you weaken it in your brain. For me this is v empowering. The biggest habit I have changed so far is the mindless snacking in the evening. I plan to have my 1 piece of fruit or yogurt and I have that. I make sure to but great ripe fruit and I really enjoy it. I have had some chocolate and cookies int eh cupboard for weeks now for the kids and I have not even wanted to have it. It's only been three weeks. I am not super confident yet that it is a sound habit but much better than before when it was impossible for me to have anything in the house.

kommodevaran · January 2016

My weight has gone up and down before (more up than down), because of bad eating habits, which I couldn't change permanently without educating myself. The community here on MFP is great and has taught me a lot, you are correct - it's not mere flattery

What I have learned regarding this particular question, revolves around "there is no wagon", as in: if your diet and lifestyle is the way you really want it, the idea of "falling off the wagon" or "getting back on track" becomes meaningless. Your eating pattern should BOTH help you reach/maintain health/weight, AND be comfortable and practical in your real life. Eating a balanced diet of a variety of foods you like, including fresh vegetables and fruit, meat and fish, grains and dairy, and the occasional treat of choice, making you satisfied, energetic, relaxed and happy, isn't likely to be something you'll want to stop doing.

Shedding old Habits to Creating New

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