What is the Key to sticking to your weight loss plan?

sandybunch101
sandybunch101 Posts: 4 Member
edited September 29 in Motivation and Support
Try, Try, Try again. Here I go.:flowerforyou: Is there anybody out there with a bit of guidance for me? What is the key to sticking to a weight loss plan? It is so easy to go back to those old eating habits even when you know that it is horribly bad for you.
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Replies

  • www_getfitrx_com
    www_getfitrx_com Posts: 16
    For me ... it was all about focusing on my decisions ... every decision is either right or wrong for your health.

    Keep asking over and over until it works ... Is this the best decision for my happiness and health? Eventually you'll get it ... it just takes a while to build strength ...
  • wadesha
    wadesha Posts: 351 Member
    Taking it one day at a time :)
  • SueV3
    SueV3 Posts: 4
    To my mind, sticking with a weight loss plan is about loving yourself enough to want to be healthy. It is about loving your family enough to want to be around them as many years as possible, in the best health so that you can enjoy each other. Looking at the old ways of eating as The Enemy of All That works for me. I will no longer give an inch to something that wants to kill me and steal my joy!!
  • Brittany1414
    Brittany1414 Posts: 60
    I have a picture from 30lbs ago hanging infront of my elliptical machine LOL
    Everytime I get tired and wanna stop I look at that picture and it snaps me back in to work out mode
  • zml_mom
    zml_mom Posts: 270 Member
    for me the end goal is my motivation and probably the only things keeping me from eating a big fat cheeseburger right now (although on saturday I will for my date night with my hubby lol)

    my motivation came from loosing 70 lbs then getting pregnant 6 months later and gaining 80. I only lost 35 after he was born because 5 months later I found out I was pregnant again and I was 20 lbs heavier the day he was born than I was when my oldest was born and I just couldn't take it anymore so I told myself I HAVE TO GET THIS WEIGHT OFF.
    so every time I feel like I want to eat something I shouldn't or not go to the gym I remember how I felt 8 1/2 months ago when My youngest was born
  • Nomomush
    Nomomush Posts: 582 Member
    It ALL comes from with in. If you REALLY want it. YOU will find a way. If you don't, you will find EVERY excuse.
  • ygrad2001
    ygrad2001 Posts: 230
    I think it is realizing that this is a journey! You are going to have good and bad days and thats ok. The trick is not letting it turn into days 3, 4, 5, 6. Also don't deprive yourself of the things that you once loved, everything is fine in moderation. When you feel yourself slipping remember why you are doing this...
  • Gojira74
    Gojira74 Posts: 57 Member
    Think of this as a process of learning a new way to eat. It really sounds cliche, but you are learning a new skill. Don't focus on the failures. You will eventually be able to sit down and eat without a seconds thought and make the right choices. It just takes practice like anything else.
  • RebelliousRibbons
    RebelliousRibbons Posts: 391 Member
    For me, it's not trying to lose it too fast. If I allow myself some wiggle-room food wise, I can still lose it, just slower. Whenever I tried to go all gung-ho (lose two to three pounds per week) I felt too restricted and lost it. This time, aiming to lose one pound per week, has really done a lot for me. :)
  • kylakesgal
    kylakesgal Posts: 952 Member
    For me, it's knowing this is a lifestyle change and not a diet:) It's all about habits too. Keep logging your food, making healthy choices and drinking lots of water until it's habit like breathing. Don't buy junk foods so that you aren't tempted to sneak in the kitchen and make bad food choices. Do something active everyday. When I first started I hadn't been doing ANY kind of exercise for a long time so just take baby steps. Start out with something easy that you enjoy. Also know we didn't put on this weight overnight, just be patient and enjoy the journey. You CAN do this!!!
  • lisapickering
    lisapickering Posts: 374
    PLANNING!! I make a meal plan for the week, make a grocery list from this plan and eat what's on the plan. If I hadn't done this I would not have been successful. I like to exercise so this isn't an issue for me, but I guess you could do the same thing for your workouts, plan when you're going to go and what you're going to do.... and DO IT!

    When I started looking at it like this it was really simple and it worked.
  • Rikki444
    Rikki444 Posts: 326 Member
    The key to my success is ALWAYS.BEING.PREPARED. The word 'plan' says it all. If I already decided what I will eat and when.... if I already decided what workout I will do and at what time.... if I have everything I need available.... all I have to do is execute my plan. Yes, make a plan and stick to it! It works!
  • goron59
    goron59 Posts: 890 Member
    For me, the biggest thing is setting goals that you can achieve. They may not be the ideal goal, but set sights too high and you're doomed to failure.

    Once you get into the habit of succeeding, it becomes second nature; it becomes, well habit.

    Mostly, it takes time.

    But _do_ set goals. Know where you want to be in 5 weeks and plan how you intend to do it.

    Good luck!
  • pbolton16
    pbolton16 Posts: 87
    One day at a time!!!
  • CardiacNP
    CardiacNP Posts: 554 Member
    Make each choice an independent choice. Make the right decision and the results will follow. DOnt blow off the day due to one bad meal, and don;t blow the weekend because of one day. Stop regroup and get back on track!
  • DonnaLFitz
    DonnaLFitz Posts: 270 Member
    It is unfortunately complicated.

    I have had to identify what parts of my diet trip me up ( "unhealthy cravings') and the causes ("stress","fatigue","boredom","sadness").

    Once I did that, I tried substituting other foods for the ones I craved. Honestly, it didn't work. I was craving what I was craving.

    I've been looking for the best solution for years, and finally came across a website (and book) about the 17-Day Diet by Dr. Mike Moreno. His stuff made sense, so I committed to it.

    Within a week, all my cravings had ceased. It seems that intake of starches (good or bad!) is my problem. I'm still following the Accelerate cycle of his diet, and I'm feeling good and seeing tremendous results. My daily diet has taken on a sort of pattern, so it is easier to know what I can have when -- I just vary it a little from day to day.

    Since I am in it for the long-term, I have made sure to include one treat (however small!) every day that rewards me for my efforts. It is usually a snickers mini ice cream bar.

    Good luck! It's a journey.
  • TheTeeWhy
    TheTeeWhy Posts: 186
    My key, is to keep my health under wraps(im diabetic, and no it isnt a death sentence) and to hopefully some day have a decent body thats appealing :)
  • ahavoc
    ahavoc Posts: 464 Member
    My secret is to not think of it as a weight loss plan. This is how I will eat for the rest of my life. There will be times where I'll have something that's higher in calories, but then I'll go right back to eating what's best for me. People who are in shape eat cookies, cake and ice cream, because they burn it off. Start burning and eventually you will be able to eat those things as well without sabotaging yourself. Put exercise and eating together and let them motivate each other. Also, I incorporate what I love to eat into my food plan, that way I satisfy any cravings and accept the consequences of my decisions. You didn't put the weight on overnight, so don't think you'll take it off overnight. There will be no magical day or time when you're all done. If you do this right, it's forever.
  • eates
    eates Posts: 334 Member
    Moderation.
    If I want pizza for dinner then I have pizza for dinner. But I get a thinner crust & healthier toppings and have 1 or 2 pieces instead of 3 or 4. If I want ice cream I have ice cream- but a 1/2cup serving instead of a 1/2 container serving.
    There's no way I could stick to this if I had to deprive myself, I just don't have that kind of will power.
  • erickirb
    erickirb Posts: 12,294 Member
    I find the key is to make it a lifestyle, not a short term diet. Have what you want but in moderation and eat clean 80-90% of the time.
  • YukonJoy
    YukonJoy Posts: 1,279 Member
    I put on my bikini and look at myself in the mirror every once in a while. That sure makes me stick to my weight loss plan!! lol
  • Sheloa
    Sheloa Posts: 2
    Determination is the key for me and a made up mine. It is not hard when you have those thing. Make sure your exercis is something you enjoy and you will sick to it
  • KyleB65
    KyleB65 Posts: 1,196 Member
    What success I have had to date has been due to routine. I have an exercise routine and an eating routine. Since I have been sticking to both I have been dropping weight and getting stronger.
    Note: My eating routine is not eating the same thing everyday. It is more a routine of choosing healthier foods to eat and being aware of my calorie & sodium consumption.

    Good Luck!
  • SunshineMel
    SunshineMel Posts: 7
    I agree with ygrad 100%! Get back on track after a missed workout or unhealthy meal as the same day if possible, this behavior demonstrates self-respect and helps to stay focused for the long haul. I also agree that planning ahead (having your gear ready and having quick healthy food available) is important .
  • stormieweather
    stormieweather Posts: 2,549 Member
    Fine tune it as you go:

    It's difficult to change everything all at once, so start by changing 1-2 things per week. Maybe cut out soda one day and fast food the next week. Change sugary cereal to oatmeal the next. Get rid of the potato chips and do almonds instead another week. Walk 1 block further every week. Add 2 pounds to your weights every week. Add 5 minutes to your cardio time every week. Do it slowly, but DO IT.

    Don't eliminate anything completely:

    Find healthy alternatives to your favorite foods so you don't feel deprived. Give yourself a week off every few months and eat at maintenance (this also helps you learn what maintenance looks like). Dark chocolate is a lovely way to end the day :bigsmile: .

    Keep a record of what you're doing:

    Whether it be photos of your progress, mini-goals, graphs and charts like I do, or a blog...keep something to look at when you're feeling discouraged, so you can see the progress you've already made. And remember, we cannot defy physics, if we eat at a deficit....we WILL lose weight. Just be patient and persevere.
  • fitkyriel
    fitkyriel Posts: 29
    For me, sticking to the routine is actually making it a routine. Schedule it in. Make it a necessity, just as it's a necessity to eat, shower, brush your teeth and sleep. You no longer get up at 6:00am. Your new lifestyle is getting up at 5:00am. Don't be negative, like "This workout is hard" or "I can't eat a double decker hamburger with bacon cheese and mayo with crunchy french fries" ... be positive! "This workout is making me stronger, it will be easier next time I do this!" or "I'm glad I'm not eating that double decker hamburger with bacon cheese and mayo with crunch french fries... my grilled salmon and steamed vegetables is going to make me feel SO GOOD!" lol.
  • queenstatus
    queenstatus Posts: 267 Member
    DONT EXPECT MIRACLES-- THE WEIGHT DIDNT COME ON OVERNIGHT AND IT WONT COME OFF OVERNIGHT.
    SLOW CHANGES-- DONT SHOCK UR BODY, IT WILL REBELL
    DONT DPRIVE YOUSELF--IF YOU JUST HAVE TO HAVE WHAT YOU KNOW YOU SHOULDNT, SHARE IT WITH SOMEONE.
    KEEP A POSITIVE MIND -- DONT LET YOUR SLIP UPS KEEP U DOWN, JUST TRY TO FIND OUT WHAT TRIGGERED UR BAD DECISION AND MOVE FORWARD--THIS IS A LEARNING EXPERIENCE AND YOU HAVE TO LEARN THROUGH TRIAL AND ERROR TO GET BETTER.

    I HOPE THIS HELPS
  • slainger
    slainger Posts: 150 Member
    I really think you just have to make the decision to make the changes necessary and then keep to those decisions.

    I've decided:

    Stay within my calorie goal - make the calories I consume count
    Don't let people convince me to "just have some, its just this once" when it comes to food that I know will throw me off track
    Not to feel bad if I have to eat separately to eat right (this is hard at family dinners or potlucks, and have had to bring my own meal at times or have my food cooked separately)
    Exercise regularly (just about every day!)

    Just these few conscience decisions that I stick to have really made the process doable.

    Good luck!
  • PeachyKeene
    PeachyKeene Posts: 1,645 Member
    Before pics and a naturally fat free friend that makes me sick and all she talks about is weight and blah blah blah. I will be thin and fit one day and I will show her. Nah really it is for me to feel better about me. I say "I will not give up what I want most for, for what I want for the moment!" Helps most of the time, not everytime, but we can't be perfect and when I do mess up, I just say I will do better tomorrow and I go ahead and plan what I will eat tomorrow and fill my day full of healthy choices and I do my very best to stick to them.
  • MsKeelah919
    MsKeelah919 Posts: 332 Member
    It ALL comes from with in. If you REALLY want it. YOU will find a way. If you don't, you will find EVERY excuse.

    Truth!
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