Only day 3 and the struggle is real!

Sadie2PointOh wrote: »

Chef_Barbell wrote: »

Small changes go a long way. Trying to change everything at once usually results in failure.

Do you have any specific suggestions?

Should I start out not counting calories, continuing with my usual routine but slowly scale back the number of sodas per day (such as one less soda per day until I'm down to only 1-2 sodas?)

Start making a healthy dinner choice at least and work on lowering the sodas later?

Work on incorporating breakfast and lunch and see if the soda intake lowers naturally due to the additional meals?

Wherever you feel you can change the easiest. I would start by logging your food honestly and get used to the idea of logging and start making adjustments from there. Swapping out and substituting. Incorporating some exercise too if you want.

I don't know if it helps, but I once saw a video showing how much sugar goes in a can of Coke, and I couldnt never drink it the same way.
I like it! And I drink it once in a while, but that image of all that sugar is always in my mind.

Try google it. Maybe it will have some effect on you as well?

I think that's a good idea to make gradual changes over a month and not track anything for that adjustment period. You could cut down by 1 or 2 sodas per week and/or change to a lower cal/less addictive brand, while upping your meals to two a day. I would also suggest replacing the sodas with a drink you actively enjoy rather than tolerate. My first week, I replaced my own addiction (milky tea) with water and green tea. After two days, I couldn't bear the sight of them, and ended up going back to my beloved tea (but using skimmed milk instead of semi-skimmed - it took me about a week to get used to the flavour change) and I'm drinking low-calorie apple and blackcurrant diluting juice by the gallon. I daresay it's got yucky chemicals in, but it's a relatively small amount that goes into the water and it's making sure I'm getting my water down me each day, which is important in weight loss. In other words, yes - scale it back and make changes you can live with, one or two (max) at a time. A mentality that has been useful to me that I've gleaned from MFP is that you shouldn't make a change unless you can live with it forever. It's about lifestyle, not a temporary detox. So, the key is baby steps and tolerable (even tasty) changes. You don't need exercise to lose weight, but it might help you with feeling better mentally (it does for me), and if you think about walking as self-care in that vein, rather than exercise, you'll probably enjoy it more. There are also "cheats" like listening to music (I've just started doing this while swimming as I've found a waterproof mp3 player), but you don't need to find all the answers all at once. I promise you the changes WILL come, and they WILL be motivating, but you need to be kind to yourself and take it at the pace you need. You are where you are, and that is OK. Think of this whole venture as taking care of yourself, and every change is an act of self love, not a punishment. If a change you make does feel like punishment, then ditch it and try something else. You're not going to find the perfect regimen overnight, and that is also OK. Case in point - I went to a bodycombat class and it nearly killed me (ditto running). Instead of bullying myself into going another week or two and then quitting (like I would have done in the past), I just shrugged, laughed at myself, and got back in the pool. It's funny, I've discovered that swimming doesn't even feel like exercise to me, and that is how I sustain it. It's the same way with food - if it feels like a diet, it *is* a diet. If you're looking forward to what you're going to be eating, whilst knowing it contains nutrients as well as fat/protein/carbs, then it's a way off life. If portion control is factored in as well, weight loss WILL follow. Good luck, and sorry for the rant! I feel for you, and wanted to try to help. Your mantra word must be "sustainable" - in other words, "happy"

Maybe try carbonated water instead of soda (or swap a few of them for carbonated water to begin with) - or switch to sugar free soda as a first step then cut down from there?

You need to find your reason for making these changes - what is at the very core of what you want to achieve and why? Once you have this clearly in mind you will have your own rocket fuel when it comes to motivation...

In practical terms, meal planning based around foods I actually enjoy (rather than feel obliged to eat) and bulk prep were game changers for me - it all became a lot simpler and I was less tempted to make poor/impulsive choices.

Good luck.

How about starting with one simple change. No soda. Stop.

Believe it or not, that will soon be a lot easier.
The part of your brain say "I want a soda" will have one firm, consistent, unwavering answer, "no"
It will quiet down pretty quickly.

Your brain and your plan will soon have more space. Read the MFPer Sean A Anderson's blog, using the addiction model he has found peace and a few years of maintenance.

chris_in_cal wrote: »

Good luck.

How about starting with one simple change. No soda. Stop.

Believe it or not, that will soon be a lot easier.
The part of your brain say "I want a soda" will have one firm, consistent, unwavering answer, "no"
It will quiet down pretty quickly.

Your brain and your plan will soon have more space. Read the MFPer Sean A Anderson's blog, using the addiction model he has found peace and a few years of maintenance.

I second cutting out pop or switch to diet. Calories are around 150/12 oz can, for regular pop. You were likely getting close to, or more likely over, the recommended calories per day with pop alone.

Maybe try concentrating on a calorie deficit to start. Exercise isn’t necessary for weight loss, but is great for good, overall health. Anything you can do to move more would be beneficial, maybe walks to start out.

Best of luck!

Weight loss occurs at a calorie deficit. I would recommend that you start with this.

Then, slowly tweak your typical consumption of food and drink to stay in the deficit.

You're already leaps and bounds ahead because of reading the stickies and increasing your nutritional knowledge.

Good luck with your journey! 💟

You have the ability on your diary to add water as you drink it, or you could just keep track in the notes section.

If you don't like the diet soda (I don't), don't drink it. Don't eat or drink anything you don't like. It will put a negative spin on this experience for you.

In my opinion, you're really overthinking this whole thing. Focus on staying in a calorie deficit for now. Period.

Sadie2PointOh wrote: »

...these first few days have been really hard.

Asking here on the forum is a great sign you are heading in the right direction.

Sean has some really insightful blog posts.

https://imchoosingchange.com/august-21st-2019-cheerleader-or-bully-2-2/

@Seanaanderson

I quit drinking nearly 2 liters of Dr. Pepper a day cold turkey. Two things that worked for me were realizing how many calories a day I was drinking and reading an article about what's really in soda pop. I was disgusted to find out that the coloring they use to make soda brown causes cancer, not to mention what the term other natural flavors actually means. I had cravings for about 2 weeks and used carbonated water when I was craving that fizzy feeling. After a couple of weeks the cravings mostly go away, and if you do buy a pop I guarantee it will be too sweet. The weight loss is an added bonus. You can also add mio or Crystal light to your water for taste. I personally like just plain water with lots of ice.

Sadie2PointOh wrote: »

Thanks for all the advice/personal stories.
I really appreciate it as these first few days have been really hard.

I thought the suggestions to switch to diet soda in order to make a small yet positive change were really good! I promptly went to the gas station just down the street to pick up a couple diet varieties to dissuade myself from grabbing one of the more easily accessible (and tastier) regular sodas sitting in my pantry.

The diet soda was about as undesirable as the bottled water.

Should I just try to stick it out with the water + only 1 regular soda? I was trying to think of ways to make it more fun or come up with a mini challenge for myself but none of my ideas were very exciting:

Fill up the bottled water garbage can faster than my regular garbage can challenge?

Stack up empty water bottles until they are taller than my height?

Drink until your urine is nearly colorless challenge? Beat that number the following day?

Does anyone have some good ideas?

Hah! You are a hoot! Hey diet soda taste does suck at first so cut it with a squeezed lemon or lime. Coke Zero used to taste terrific but the Coke company went and screwed with the recipe and now it's too sugary for me but try several different types. Dr Pepper diet even. But try the lime stuff. It's gotten to where I can't drink regular soda now- only diet so our taste can adjust to anything. But it's true- you have got to do something about 12 cans of soda a day x all that sugar. You're literally drinking all your daily calories. You haven't shared your macros and settings. Do you feel comfortable doing that? I also think maybe going from pure sugar soda to ice tea with Splenda sweeteners and then to water could maybe be easier. Gentle. Keep posting though :-)

Try adding Mio or Crystal light to your water. Also, try different types of bottled waters, for instance, I hate spring water but I can deal with almost any filtered water. What has helped me most is being on a schedule, I eat at the same times and the Sam ethings every day. If you can handle eating the same things, meal prepping for a few days saves me, I don't have to wonder what I'm gonna eat and then run to the drive thri for chicken nuggets or a burger. And the best advise I've had along the way is to get rid of everything in your house that doesn't fit in your diet plan. If I don't see it I don't want it.