How do you do it!?

Honestly?

For me it was a head game. I had to really find my motivation and be brutally honest with myself about why I did the things I did. it wasn't changing habits, it was changing the way i coped with things and reevaluating my relationships.

Why did I eat? Those kinds of questions. Once I answered those, then changing the habits came easier. Not easy, but easier.

How do you get out of bed to go to work? Or any other thing that might not be fun, but needs to be done? There is no easy answer. It does get easier when it becomes a habit, but even when it is a habit there are still days that it sucks. If you are in control of what food is in your house, then stop bringing in the things that are causing you problems.

Figure out the healthy foods you enjoy and like. Don't go hungry. Then it isn't like a diet, but a way of life that you can live with. Yes, I went through a sadness when I knew I couldn't eat french fries or snack cakes on a regular basis. Or drink wine or beer w/o planning it. But it is so worth it in the long run. Take it day by day, don't look at the long road ahead......and you can do it! Have faith in yourself!!

I have been there many times. I tried everything from Atkins to Weight Watchers and then get bored and gained everything back plus some. I think you have to be really ready to lose weight...something has to click...whether it be someone asking you how many months pregnant you are (and you really aren't) or your doctor telling you that if you don't seriously lose weight you might have to consider gastric bypass or something along that nature. I was finally ready when I was about to turn 38 and both of these things happened to me...I wanted to go into my 40's a whole new person!

What keeps me motivated is my 3 children - being able to do things with them now instead of being to tired is a great feeling! I did not give up a lot of foods I like...I still eat my chocolate. I have just learned that the greasy cheeseburger and fries at the local diner is not worth not being with my family!

how do you train yourself to change your eating habits? How to stop eating chocolates, white bread, etc..?

honey, you dont have to stop eating these "bad" foods...you just need to stucture your current eating habits. trust me, if you add in all the "good" foods in to your diet, plan everything you eat(which this site makes that pretty easy), stick to your plans, its hard to cheat. besides, if you really want those types of carbs, work them into your plan...you can eat chocolate and still meet your caloric goals. its give and take. maybe on the days you plan to eat something a little less healthy, add some more excercise time. bottom line, dont deprieve yourself, you will become resentful to food and that is a situation that will lead to weight gain. you can do it, your posting about it and taking a step towards what you want, and thats great, good job!!!

Habits are at first cobwebs, then cables. ~Spanish Proverb

Everyone is giving you such great advice. Remember the habits are what can make or break you. Start new ones giving your body life, exercise and the nutrients and you will see yourself break old cables and start new ones. A 'habit cable' isn't bad if it is the right habit.

For me, I did simple things. I told myself I wouldn't drink one soda until I had 64 ounces of water in me. By the time I drank all that water, I didn't want a soda. And I did that day in and day out until I didn't crave a soda at all. And the same can be said for food, I ate healthy options before giving myself a 'bad' option and by then I wasn't hungry for it. I was amazed at how full and great I felt.

And the bottom line is just to keep going! You can't fail if you don't quit! :flowerforyou:

You must keep in mind that these are simply bad habits that you have acquired over some years so, it isn't going to happen overnight. Start off with small goals. For me, I started out with cutting my sodas out, I didn't realize how many calories I was drinking BEFORE I had the burger and fries. I will admit it was tough when I first began logging my foods because I was only focused on the calories. Now, I know what foods will sustain my hunger so that I'm not tempted to snack all day.

The last thing you need to do is give up. This is the most important thing in your life! Everyone has a bad day but, many of us don't just quit. You get up, brush yourself off and start where you left off.

You didn't gain the weight overnight so you won't lose it overnight.

Good luck!:flowerforyou:

It has been a tough road for me as well. I started in January and to date have lost 45 pounds. I kinda took the summer off, so most of my weight loss (except 5 pounds) came off from Jan to around June. Like someone said before, you really have to get your head in the game. Find foods you like to eat. I changed from white bread to 100 percent whole wheat. Look at calories before you buy something. Like salad dressing...find one that you like that doesn't have all the calories. Friut can tame a sweet tooth. You really just have to find things that you can substitute. Also, I had to find some kind of excercise that I enjoyed. I find walking is my thing...for now. I walk at least an hour a day. I love it! I walk through my town square and see all the people and beautiful houses. DO NOT give up! 2 pounds lost is better than none. If you fall off the wagon, just get back on! I know this summer has been a let down for me....but guess what, I'm getting back on track ONE DAY AT A TIME! My motto (that I got from someone on this site) is NOTHING TASTE AS GOOD AS SKINNY FEELS:) God Bless you and your journey

For me - it has been about baby steps. The very first thing I did (10 years ago) was switch from white bread to wheat bread (didn't realize they were the same thing at the time... need to get "whole" wheat bread). When that was easy for me, I switched ONE bad snack I had each day with a piece of fruit. At the same time, I also started at a gym. I did TEN minutes at a time b/c that was all I could do. I kept doing it until 10 mins was easier and then shot for 15 mins.

Now, I eat veggies every day. I eat things I had NEVER even HEARD of 10 years ago... kale, chard, quinoa, barley, etc. (sliced, packaged, white bread is just disgusting to me now) and I just did my first Triathlon yesterday.

I have heard of a lot of people just starting with cutting out soda. Just that - just cut out soda.

Pick something and stick with it.

You've got to determine your reason, your motivation for losing the weight, and then embrace it and live it. Its all about a routine and making it habitual. Bad habits are hard to break. You just got to do it! Gather your strength and go get it done. After a few weeks the fitness routine and eating healthier will hopefully start to become enjoyable, you will want to exercise, feel guilty when you don't., etc. For example, I crave drinking water now...who would have ever thought? But I sucked it up, I quit drinking soda and started drinking water. Now I despise soda and never ever want it. That's just one thing that's happened for me.... the point is, find your motivation, find some real life friends/family to support you, or get supportive friends on MFP, and get to living the way you aspire to!

Exercise - you need to find a way to keep it from becoming boring or burdensome. Mix things up if you need to. My wife bought a treadmill which she keeps in our room. She mounted a laptop tray to it as well. So she can do her workout while watching TV and working on her Photography (editing pictures in photoshop), browsing the web, etc. That works for her and makes the time go by much faster. You just have to find that one exercise that you really enjoy or find ways to keep your exercise routine interesting (walking/running in scenic areas, biking to new places, etc).

On the diet side, step one in my opinion is you don't need to *stop* eating chocolate, white bread, etc, you just need to figure out how to eat it in more healthy ways. Working it into an overall diet plan that accounts for your calories, macro nutrients and such is the key. Trying to give up food you love all together is only going to lead to failure. So try smaller portions of those items. Try whole grain white bread (yes it does exist). For treats, check out Skinny Cow brand, they've got a lot of great stuff. Fruit and yogurt parfaits are a great replacement for ice cream sundaes. There's all sorts of options out there, you just gotta keep looking and trying new things.

Here's another thing that might help you on both fronts. The best way to work in "naughty" foods is to have them on a day when you've done a lot of exercise. I love days where I have multiple soccer games because I burn literally thousands of calories. With that huge burn, I can typically fit in just about any naughty food I'm craving and make it work. So that could work as a motivator for you to keep exercising since exercising means you can add in a treat that day.

I don't think it's helpful to see it as a chore, and look at it as fighting a war against weight. I prefer to visualise the end goal! IE if I see a lovely bikini I would like to wear I don't say "oh no I'd look a sight in that right now!" I say, "My goodness I'll look good in that in a few months!" Keep the focus on what you want not what you don't want. Put up a picture of the perfect body you would like on your fridge, and each time you look at it say "oooo there I am!" Above post about micro-nutrients is spot on, but don't get bogged down the most important change is within your thought process. You are not Failing!!!! You just found a few ways that don't work for you!

Honestly, i was blessed with a very obsessive personality and have many years practice in counting calories. It has become such a habit to do it at this point that i get grumpy on the days i don't work out or fill in my food journal.

But it all satred somewhere; my first goal was sugar and salt. For three days i ate EXACTLY how i always had, and wrote every bite down. Turns out i was getting over 100 g sugar and 5000 mg sodium daily. So on Day 4 i decided i wasn't getting more than 4000 mg sodium and 95 g sugar. that's half a teaspoon of salt and one teaspoon of sugar. And i kept at that pace until i hit where i needed to be and could consistently maintain it (which took a little over a month). Then i looked at my fat, carbs, and protein and did the same with them . As far as exercising, i rarely have an "i don't want to " day- i truly love being active. My mom, however, sometimes dreads working out but she puts her shoes and sports bra on, ponys up, and gets it done anyway. By the end of the warmup she's usually glad to be doing it.

Baby steps on everything, don't set unrealistic goals of "i will hit EXACTLY my nutrient goal for 6 months EVERY DAY!" because you won't. and then you'll be sad. Don't say, "I will do 1,000 pushups today!" unless you are already doing an average of 950. Simply say, "I will be better today than i was yesterday." If that means calories, salt, or situps-do a little bit better every day and it will become more ritual than chore.