Needing tips for consistency!!
jadorade91
Posts: 119 Member
Hey everyone! So I go through a constant cycle with my eating/workout habits--I can be consistently "good" for about a week, but then for 3-4 days I eat whatever fast food or drink whatever cocktails/wine I want, and it cancels out any progress I made. Obviously for this reason I haven't lost any weight in years, because I've been doing this back and forth thing for years!
Do any of you have tips for building a consistent habit out of eating well and working out? I want this to last for more than a week or two! I know what to eat, and I know how to work out; it's just a matter of sticking to it. Heeellllppp!
Do any of you have tips for building a consistent habit out of eating well and working out? I want this to last for more than a week or two! I know what to eat, and I know how to work out; it's just a matter of sticking to it. Heeellllppp!
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Replies
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For me it's all about just wanting it bad enough, and including treats in my diet.2
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Most of it sounds mental. Like @Chef_Barbell said, you just have to decide that you want to do this bad enough and are going to stick with it. Commit to it hardcore for one month - don't cheat - and it will be easier for the rest of your time. You are overweight because you have bad eating habits. You have to break those eating habits, but can't because you won't allow yourself to make new, healthy eating habits.
Additionally, you might look into your goals and expectations. If your goals and expectations are too high, you won't be able to stick with it for long.
Either way, it is a mental game you are playing on yourself.2 -
oh, and for the record, "don't cheat" doesn't mean not having "bad" food. It means sticking to whatever plan YOU create.4
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it's discipline and self control.1
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I don't know what "good" means to you, but if it means that you're eating very low calorie and completely eliminating foods you enjoy or raring into an overly ambitious workout plan, that may be contributing to your inability to stick with it. Step by step, one foot in front of the other and you can get where you want to go.5
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GauchoMark wrote: »oh, and for the record, "don't cheat" doesn't mean not having "bad" food. It means sticking to whatever plan YOU create.
This. Just like we talked about in the other threat. Be realistic, build cheat days into your nutrition, and plan your workout accordingly.
Regarding consistency, my main suggestion is to build a nutrition and workout plan that motivate you. If to you nutrition and exercise is suffering, and is only offset by the pleasure of cheating after a week of "being good", then progress will be slow.
You can setup a nutrition plan that includes "refeed" days, when you load up on some extra carbs. Doesn't have to be a strict keto diet, but you could go low carb six days, and have some extra fries, or a bowl of cheesy pasta, and some wine on the seventh. The 'fun eating' will boost your morale and the extra carbs will fuel your muscles for the following workout days.
Last, log everything you eat. I mean, everything, especially the stuff you're not proud. Don't ignore the binge days, thinking it's a lost cause. To me, seeing those calories pile up is a good reality check.
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I don't know what "good" means to you, but if it means that you're eating very low calorie and completely eliminating foods you enjoy or raring into an overly ambitious workout plan, that may be contributing to your inability to stick with it. Step by step, one foot in front of the other and you can get where you want to go.
Also this...so many people think they need to go balls out and be super restrictive and crash their calories...and then wonder why they can't sustain that...it always seems obvious to me, but apparently not.1 -
I don't know what eating "good" is for you but in my experience people who have the problem that you describe in your attempt to lose weight take eating "good" to mean an overly restrictive boring diet that just leaves them both hungry and full of cravings.
I don't know what you do when you eat "good" but if what you mean by that is eating nothing but brown rice broccoli and chicken breasts (or the equivalent) then I would suggest that for you you stop doing that and instead eat those fast food items or foods that you crave but just in moderation to fit your calorie goals and couple them with some high fiber high protein content foods that are likely to help with your satiety.
To many people seem to approach dieting as this giant change to their diet where they make these extremely limited choices and then on weekends after having their body scream at them all week they induldge and make the effort they put in pointless in the first place. If that is the case with you then lighten up on those restrictions and just moderate what you eat rather than change it to so called "clean" or "good" foods.1 -
Aaron_K123 wrote: »I don't know what eating "good" is for you but in my experience people who have the problem that you describe in your attempt to lose weight take eating "good" to mean an overly restrictive boring diet that just leaves them both hungry and full of cravings.
I don't know what you do when you eat "good" but if what you mean by that is eating nothing but brown rice broccoli and chicken breasts (or the equivalent) then I would suggest that for you you stop doing that and instead eat those fast food items or foods that you crave but just in moderation to fit your calorie goals and couple them with some high fiber high protein content foods that are likely to help with your satiety.
To many people seem to approach dieting as this giant change to their diet where they make these extremely limited choices and then on weekends after having their body scream at them all week they induldge and make the effort they put in pointless in the first place. If that is the case with you then lighten up on those restrictions and just moderate what you eat rather than change it to so called "clean" or "good" foods.
Jackpot.
As for the workout habits- consistency is in the doing. When you notice changes is when you get traction- one week won't allow that. Take a pic at day one. At day 30, after 30 days of consistency- putting the workout as the number one priority for the day, take another. I bet you'll notice subtle differences-- and that's when you're like... hey, maybe there's something to this whole workout thing...
You got it!1 -
Plan, plan, plan. Pack breakfast, lunch, and snacks in advance and only eat what you brought. Have your suppers planned out and shopping done for the week. Then you will have the calories IN side of the equation done and can focus on a plan for regular exercise program for calories OUT.1
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I would worry less about eating "good" and more about sticking to your calorie goal. I eat fast food at least weekly. If you stick to your goal the you can still lose weight.1
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I agree to what those above already have said, and just repeat it in my own words: Eat and train in a way that makes you feel good, not like you are being good.3
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Thank you everyone! For me, being "good" is just my generalization of sticking to my calorie goal and eating clean, healthier items. You guys hit the nail on the head though that I'm a bit too strict with myself...I tend to set up extremely high expectations for myself.
I honestly LOVE eating healthy and working out--but when I get in the mindset to lose weight, I tend to beat myself up over everything, even if I'm doing well. I always feel like I have to work out to the point of exhaustion, and if I have an indulgent snack I feel like I've ruined everything and lose hope. I guess I should definitely work on the mental side of this since I have the physical side understood.
I appreciate all of your responses so much...Having social support with this is what I need the most!3 -
kommodevaran wrote: »I agree to what those above already have said, and just repeat it in my own words: Eat and train in a way that makes you feel good, not like you are being good.
Ahhhh! I love this way of looking at it. And I definitely feel amazing when I eat and train the way I love...I just need to stop with this rigid/strict mindset that tears me down and takes away my motivation.1 -
jadorade91 wrote: »Thank you everyone! For me, being "good" is just my generalization of sticking to my calorie goal and eating clean, healthier items. You guys hit the nail on the head though that I'm a bit too strict with myself...I tend to set up extremely high expectations for myself.
I honestly LOVE eating healthy and working out--but when I get in the mindset to lose weight, I tend to beat myself up over everything, even if I'm doing well. I always feel like I have to work out to the point of exhaustion, and if I have an indulgent snack I feel like I've ruined everything and lose hope. I guess I should definitely work on the mental side of this since I have the physical side understood.
I appreciate all of your responses so much...Having social support with this is what I need the most!
Yeah weight loss comes a lot easier when food is fuel and not the enemy.2 -
jadorade91 wrote: »Hey everyone! So I go through a constant cycle with my eating/workout habits--I can be consistently "good" for about a week, but then for 3-4 days I eat whatever fast food or drink whatever cocktails/wine I want, and it cancels out any progress I made. Obviously for this reason I haven't lost any weight in years, because I've been doing this back and forth thing for years!
Do any of you have tips for building a consistent habit out of eating well and working out? I want this to last for more than a week or two! I know what to eat, and I know how to work out; it's just a matter of sticking to it. Heeellllppp!
You need to eat in a way you can sustain and enjoy long term. Stop calling food good or bad and work on learning appropriate portion sizes that let you eat any food. Concentrate on just sticking to your calorie goal. You also do not have to be perfect every day to lose weight. You can eat at maintenance a few days every week if you want.
I have done much better just adjusting portion sizes and adding more vegetables to my diet than changing my diet completely. I eat out once a week. I look up nutritional info and make a choice that fits my usual calorie for lunch or dinner. I might get a burger with a side salad and vinaigrette dressing and an unsweetend iced tea for example.
I drink water or unsweetened tea and save calories for food because I am more satisfied that way.
I prelog my food for the whole day every day to make sure I meet my calorie and protein goal. I try to eat vegetables and fruits. I don't stress about it.
I will not stick to an intense exercise plan that takes hours a day at a gym. I can stick with watching my calorie intake, walking 30 minutes a day and doing a 10-30 minute You Tube workout video in my living room. Be realistic and start smaller if you have trouble sticking to grand fitness goals. Again do something you can sustain and enjoy.4 -
kommodevaran wrote: »I agree to what those above already have said, and just repeat it in my own words: Eat and train in a way that makes you feel good, not like you are being good.
Yes, this was a breakthrough for me.0 -
I made myself a clothes budget with the rule that I buy one size smaller than actually fits me. Now my motivation to not screw this up is WAY higher because I've attached a price to it.2
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jadorade91 wrote: »Thank you everyone! For me, being "good" is just my generalization of sticking to my calorie goal and eating clean, healthier items. You guys hit the nail on the head though that I'm a bit too strict with myself...I tend to set up extremely high expectations for myself.
I honestly LOVE eating healthy and working out--but when I get in the mindset to lose weight, I tend to beat myself up over everything, even if I'm doing well. I always feel like I have to work out to the point of exhaustion, and if I have an indulgent snack I feel like I've ruined everything and lose hope. I guess I should definitely work on the mental side of this since I have the physical side understood.
I appreciate all of your responses so much...Having social support with this is what I need the most!
The all or nothing mentality will always...100% of the time lead to failure...because it is in no way a realistic approach. You have to change your mentality...nobody just flips a switch and does a 180* overnight...it's unrealistic and that mentality will lead to failure every single time.0 -
One more thing. The strictness of your nutrition and workout plan will vary with your goals. There's absolutely nothing wrong with starting with a bit more of wiggle room, seeing how your body responds, and then adjusting along the way.
Let's say your priority is sliming down. Would you be happy with shedding 1lbs of fat a week? Since a pound of fat 'costs' 3500 calories, you'd need a 500cal daily deficit to reach that goal. Assuming your daily maintenance calories are around 2000cal, and that you do not exercise at all, a 1500 daily caloric intake would do that for you. 2lbs a week, however, would cost 7000cal, and require a 1000cal daily deficit. That's a way more restrictive scenario.
I'm sorry if this is too commonsense to count as advice, but if you do exercise, you 'buy' yourself more calories, meaning you can eat more and stay at the same caloric deficit. That also means, like Aaron said above, food become fuel, something that no only bring joy but also fulfills a greater purpose. Two birds with one stone.
Food and exercise are elements in the equation. There are different ways of balancing that equation.
Feel free to post your goals, plans, etc if you want to discuss specifics.0 -
First of all, stop seeing it as 'being good' or 'being bad'. You need to stop looking at certain foods as being "Failure" and other foods as being "Success". Ultimately, you need to learn balance (Easier said than done, I know!). Spending days on end eating only salads and shunning all chocolate is going to make you want to spend the following week overloading on chocolate because you have deprived yourself from it previously.
A lot of reasons people "Fall off the wagon" in my opinion is because they eat things they wouldn't DREAM of eating in their everyday life because they think they 'should'. For me - YES I want to lose weight but I'm not going to wake up and start eating Avacado on wholemeal bread with no butter because ... Gross. I'm still going to eat my buttered crumpets and banana but I'm going to log it and make it fit in to my calorie goal. I'm not going to have a salad with carrot sticks for lunch because I hate carrot sticks and salad - I'm going to have my sandwich and yogurt and log that too. Dinner? *Shrug* - Maybe something chicken based with some yummy veg. I might even have a scoop of Ben & Jerry's ice cream after because .. Yum. I'll do some exercise at the end of the day too to keep my heart healthy and keep my deficit going strong.
But depriving never, ever, ever works. It doesn't have to be miserable, I promise
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