How to stay consistent with weight loss?

Catalinax26 · November 2019

I’m a girl
19 years old
5.2ft
Currently weigh 63.8kg
My goal weight is 53kg

I started to lose weight this January but I failed ever since. It’s all because I can’t control myself around “junk” food. I live with my family and I can’t move out yet cause of culture and stuff. My parents especially my mum brings so much junk every day. I know I can’t blame them but still😐 now I’m just so fed up of trying and failing. It’s a constant cycle... the longest I stayed on diet was 3 weeks. Whenever I feel stressed, I binge and after I feel bad and the next I try again but can’t stick to my defecit. I’m actually not restricting myself or anything and Mfp gave me a goal of 1430 cals per day. The rate of losing is set to 0.2kg per week. The problem is at home. 😔 I want it so badly but when stuff happens I end up forgetting my goal😕. I’m so shamed of myself. I can’t believe it’s almost the end of the year and I’m still at the same place if not I gained extra 5-7kg.

xxzenabxx · November 2019

I’m Asian and live with my parents too. You can’t blame them for something that you eat. Focus on eating enough protein, veggies, fibre and healthy fats. Then you can enjoy some treats. Also you don’t have much weight to lose- around 22lbs so I would aim to lose 0.5-0.7 lbs a week. I would stop thinking of food as good or bad. Food is food. You can fit typical ‘junk’ foods into your diet. Do something that you can do for the rest of your life- is it sustainable? Can you maintain this way of eating?

Mandi98U · November 2019

It sounds like you are really struggling mentally with food. As someone who also turns to food to deal with the struggles of with stress/ and other negative emotions, I can relate. My best advice would be to try and find other things in your life to lean on (or build new ones) when you are stressed or emotionally struggling. As well try not to beat yourself up and feel guilty or ashamed about your progress, because this is not a race this is a life style you are building for yourself and it takes time to address all of your life factors in relation to food and find ways to adjust them to your new lifestyle.

threewins · November 2019

How do you lose weight in a junk food laden environment? Good question. I'd tend to go for the 2 hour rule. That's something I have used in the past. Everything you eat has to be written down on paper at least 2 hours earlier (breakfast is written down the night before).

speyerj · November 2019

There's two ways to combat temptation in a healthy way.

1) Allow yourself an indulgence if you have enough calories left in the day, it fits in with your macros, and what you plan to eat is something that you really enjoy. Let's say it is potato chips. You have enough calories and carbs remaining, and you are legitimately hungry. Pour yourself a large glass of water, carefully measure out an ounce and savor and appreciate every bite of the 130 calorie indulgence. Make sure you log it and drink plenty of water. You should feel full and satisfied. You don't go back for more or allow yourself another indulgence. If you can't limit yourself to one serving or eating this leads to eating more carbs, then this might be a trigger food for you. If that is the case try option 2:

2) Avoid foods that trigger binge eating altogether and substitute a high protein alternative that your really enjoy. For example deli turkey, lean ham, beef jerky, water packed tuna, Smoked salmon, shrimp, and hard boiled eggs are all good high protein choices that make a satisfying snack that will keep you satiated for a long time. You will still carefully weigh and log your snack and drink it with plenty of water. In this strategy you are making a switch instead of an indulgence. As you practice this overtime your cravings will be for these high protein snacks instead of carbs.

Good luck to you. Remember that you are in control, but you don't have to do it alone. Ask for help and support from your family and friends, and build a community on this platform. Make sure your fridge and pantry is stocked with the kinds of food that help you avoid all the yummy junk food that is tempting you.

AnnPT77 · November 2019

Here's a thing to think about: Part of becoming an adult is recognizing that your parents do not control you. You control you. Sure, they (and other people) do things and say things; you decide how you'll react and behave.

This sounds stupid-simple on the surface, but it's really pretty profound. You are an independent person who can make her own decisions. This is still true, though within certain constraints**, when you live with your parents.

In this case, you control what you put in your mouth, chew, and swallow. You can choose to eat less of the snack/junk foods, and whether and how much to substitute other foods that may be available to you. You can think about whether, given your particular family culture, it will be more helpful to you to announce your intentions, or simply gradually and quietly change what you're doing so as not to attract more than minimum notice. IMO, you should not lie to your parents, but it's fine to limit how much truth you share ("don't feel like eating more right now, maybe later" vs. "I'm on a diet", for example, both true, but different completeness).

In practice, it's usually easier to accomplish weight loss and better nutrition gradually, anyway, vs. trying to create an immediate revolution in one's behavior, even without the parent factor going on.

Becoming an adult is, in part, a recognition of your own agency, your ability to direct your own life. It's the psychological side of becoming independent and powerful with respect to your own life's direction. Over the long haul, figuring it out is going to be important to your life success and happiness in ways that aren't obvious yet.

Think it over. Consider starting to own your choices, and managing them to accomplish your personal goals.

** There will always be some rules associated with living in another person's house, especially one's parents' house. Some of these will be non-negotiable. Common examples of non-negotiable ones have to do with alcohol/drug use at home, friends who may visit (who/whether/when), chores, possibly the external aspects of religious practice, etc. Non-negotiable things are those you can't change without moving out, and what they are differs by family. How much to eat is rarely one of those, and even what things to eat usually isn't huge (as long as one doesn't start requiring or requesting lots of special groceries or preparations; most family homes have some nutritious and calorie-appropriate choices available).

CrazyMermaid1 · November 2019

Consider the possibility of a food addiction

How to stay consistent with weight loss?

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