How do you stay accountable?

GeorgiaPeach707 · January 2022

Hello,
I have been on MFP for awhile on and off but I have not been able to stay consistent. I have not lost any weight because I do good for a few weeks and then fall off for a few weeks. I tend to over eat a lot and then feel guilty. How do you all Stay accountable? How do you fight cravings for sugar and carbs? How do you get back on track if fall off?

cwolfman13 · January 2022

I maintain a reasonable deficit rather than being so aggressive that the result is just a binge and restrict cycle. Carbs...IDK...I eat around 200+ grams of carbs per day...they aren't the devil. I'll hit around 200 today with most coming from my oats this morning, peas with lunch, an apple this afternoon, and a baked potato tonight for dinner. I'll likely have a bit more as I have calories remaining and will likely have a sweet treat for desert. I don't consume sugar in mass quantities, but I also don't try to avoid it completely and have some kind of small desert most every night. I tend to do most things in my life in moderation.

sandielewis2001 · January 2022

Small and sustainable changes!

Also, I calculate a calorie range rather than a strict goal. I use my maintenance calories at goal for the top end of my range and 1400 calories as a minimum. My weight loss calories per MFP is about 1550 + exercise. I don't beat myself up if my calories fall anywhere between 1400 and 2100 + exercise.

I also recently saw a friend state that they set their calorie goal to maintenance then intentionally eat under to get their deficit. This way they didn't feel bad about missing the weight loss calorie goal and seeing the dreaded red numbers. If you get easily discouraged by going over your target calories then I recommend this approach.

I also find that browsing the boards is motivating and keeps me engaged with MFP. It feels like less of a chore than strictly using the app for tracking calories.

justanotherloser007 · January 2022

I joined a "motivation and support" group so that I had others like me, in the same boat, with many of the same issues and what not and that was pretty helpful. I also just joined a couple months ago "Fat2fit" which is a challenge where you weigh in weekly and that also holds you accountable.

For me the game is all about habits. It is about patience (when I started I had like 130 lbs to lose and I have lost 105 so far). It is also about what can you really do? I made some choices and made some plans, and granted sometimes I did better than others but I just kept at it. Kept grinding it out. Since I have no sugar/carb health issues I didn't really mess with my macros at all until I hit "loss 80 lbs" then I did some rearranging of the macros for reasons having to do with health improvement for me.

For me the key to my success has been Sunday is maintenance day. I am able to say no to just about anything for a short time, then delightfully plan to have it on Sunday! I have it planned as a maintenance day for my goal weight, so that every week I practice what I will eat at my goal weight.

I have recently picked up some exercise, and so it is very nice to have exercise calories to eat as well! That is new for me though. Really, you have some decisions to make. If you are going to do this for life, what would it take for you to be successful at it knowing yourself the way you do? Make plans that are reasonable and sustainable and you got this!

justanotherloser007 · January 2022

^^ I just realized how not sexy any of that is, but I still stand behind it.

Beautyofdreams · January 2022

I personally do not like the term accountable. Accountable takes power from you and gives it to another. I prefer the words consistent and habit. The mind-body connection is powerful for me and thinking of myself as a person who habitually and consistently eats within calories and exercises for enjoyment helps me.
If you would eat within calorie budget tor 80% of the month this would be around 25 of 31 days. If you ate at your maintenance calories on the other 6 days then you would still lose weight if that is your goal. If you know that you will have a special meal where you will exceed your days calories then calorie bank. Plan what you will eat that day and how many calories you will exceed your daily goal and reduce your days calories leading up to it by 100 or whatever is doable for you until the special meal.
You can also go on maintenance breaks where you eat at maintenance calories when dieting is difficult. I had to do this from April to December of last year when injured and could not exercise and was unwilling to cut calories to make up for loss of calories burned by exercise.
If you overeat a day or week then start over. Ask yourself what triggered the overeating? How do I lessen or avoid these triggers? Make a plan and visualize your specific actions then follow through. View each slip as a learning experience. Learn then plan, practice and move on.
I always remember that I made lifestyle changes like diet and exercise permanently to be the person that I am today versus the person who was 85+ pounds heavier two years ago.
Sorry this was rambling and long but it is what works for me.

AnnPT77 · January 2022

When I started losing weight, I decided I wasn't going to do anything to lose weight that I wasn't willing to do permanently to stay at a healthy weight long-term, except for a sensibly moderate calorie deficit. I didn't cut out any foods altogether (especially not ones I really like!) or add unpleasant exercise, just worked on changing portion sizes, proportions of foods, frequencies of some calorie dense foods, until I'd tweaked things to a reasonable calorie level; and continued with exercise I actually enjoy and want to do.

In other words: Don't try to make the process fast, try to make the process as easy as possible. Gradually remodeling your habits is fine, you don't have to make revolutionary changes overnight.

Personally, I s*ck at things like accountability, motivation, will power, determination, etc. I'm pretty good at gaming my own strengths and limitations to achieve goals, though. I'm good at experimenting, analyzing results, so I relied on that. I like pleasurable things, so I focused on ways to enjoy eating at lower calories, and to stay active in fun ways.

With respect to sugar-y things specifically, I found that if I made it a point to eat at least 3 servings of fruit daily - which took a little will power for a while, I admit, until it became a habit - that significantly reduced my cravings for calorie-dense but nutrient-poor things like baked goods and candy. That won't work for everyone, but I've seen others say that it worked for them, too, so it's not just me.

If there are non-food factors in why you over-eat, such as compulsions, trauma, boredom, stress, etc., it will be better to deal with those things head on, directly. If the problem isn't at all related to fueling or nutrition, the answer isn't food/eating. For some people, that will mean getting help from a professional to sort things out, be that a dietitian, physician, therapist, trainer, pastor, or someone else. For some, self-help books (like "The Beck Diet Solution", as one others have mentioned) have been helpful.

Folks above gave you some good advice, IMO. This is a thing you can do. Just don't give up, keep chipping away. All of us have bad days along the way: It's human. The important thing is just to get back on track absolutely as soon as you have the emotional energy to do so, and not give in to catastrophizing about how "all is lost".

It's not that you're a bad person if something goes wrong, it's just that you haven't found the right plan yet. Keep working on it: If one plan doesn't work, try something different, keep doing that as/when you can. Guilt burns no extra calories, feels yucky, doesn't help find success, so try not to let it run the show.

Best wishes!

jugar · January 2022

If you're good for a few weeks, and then overeat enough to wipe out any losses, then you were going too hard, too fast. What worked for me (I have been on maintenance for almost 10 years!) was eating on plan 6 days a week. Any time I had a craving, I could say "that's for my free day". Free days were a blast. They gradually got less crazy. I lost all the weight I wanted to lose. Staying there is a challenge too, but mostly avoiding processed and fortified food has worked. Know your trigger foods, keep them for limited times. Always start each new week with a perfect day. Everything within calories and with some good exercise. You'll feel great. Go for it!

makinlifehappen · January 2022

I just look at the scale. When It is moving the correct direction I know not eating when I shouldn't or what I shouldn't was the right way to go and it paid off.

dralicephd · January 2022

What everyone else said.

I'll add....

Be patient. For example, don't make 50 changes at once and expect to keep them long term. Start with ONE habit change. After 3-4 weeks of keeping that one change, add another. You have your whole life ahead of you, stop the rush.

Also, ignore all media messages that tell you that you can lose 50 pounds in two weeks, or other such nonsense. That isn't reality. They just want your money. It took you awhile to gain wait, it will take you the same time to lose it. Again, be patient. Adjust your goal from a number on a scale to changing your habits.

Finally, I'd say be honest with yourself about habits. I was a horrible binge eater when upset or stressed. Just acknowledging that was a start to come up with other ways to cope with negative emotions. (And I made my husband hide the chocolate from me for awhile. haha)

You can do this.

Sandoremi · January 2022

muellerg1993 wrote: »

Hello,
I have been on MFP for awhile on and off but I have not been able to stay consistent. I have not lost any weight because I do good for a few weeks and then fall off for a few weeks. I tend to over eat a lot and then feel guilty. How do you all Stay accountable? How do you fight cravings for sugar and carbs? How do you get back on track if fall off?

Hi Muellerg1993: It sounds as though you are being too hard on yourself and making this regimen too damned hard. Give yourself a treat every day. Count it within your daily allotment of food. Lose more slowly. In the long run, you will reap so many benefits. Enjoying your meals and treats and losing weight even though you are eating what you like. That's what it feels like. Try it! Good luck!

manderson27 · January 2022

I don't deny myself anything. I just either trade off to make it fit my calorie goals or have a smaller amount or just eat it and eat less the next day. Small achievable goals. I just aim to lose .5 to 1lb a week and do not freak out if that doesn't happen. Log EVERYTHING accurately and honestly even the over eating days, especially those in fact. Small changes. Keep consistent, exercise if you can. Never give up, if you over eat one day don't beat yourself up and eat all the food for days. Reign it back in quickly and keep plugging away. Understand that you will not hit your calorie goals all the time but if you are hitting them most of the time you will be fine.

JustRamona · January 2022

Accountable you mean stay within goals? Personally, I don't "reward" myself anything. No such thing as a day off or cheat day. I plan this way I don't think that my food diary requires rewards. Substitutions are a must too. I can't believe it's not butter, light is 35 calories a tablespoon. Light salad dressing or fat free cheeses and milk products. I started by replacing high calorie staple-items in my pantry and fridge with lower calorie equivalents. I plan/think about my menu for the entire day and then try to log it in the morning. See what my calorie intake looks like and make adjustments. No food if off limits, if I want pizza/cookies/chips etc I work it into the calories for that day. I will add exercise to my day BUT ONLY if I need some extra calories that day. I am on a 1200 calorie diet and I am surprised by all the food I eat in a day

janaleeheld · January 2022

Keep tracking your food, even on your "off" days. I have similar challenges to yours. Tracking what I eat keeps me accountable. Don't give up :-)

dontlikepeople · January 2022

Sheer and unadulterated will power. If it was easy, everyone would do it and there wouldn't be a multi billion dollar industry to sell it to us.

wendsg · January 2022

Accountability? Food-wise, I just log what I eat. Period. Even if it goes over. And I ensure I don't deny myself anything (including carbs and sugar), because if I do I'll end up craving it. I LOVE McDonald's french fries. LOVE 'em. So I'll get a kid's meal so I get that sweet 100 calorie kids fries, satisfy my desire for those tasty fries, and have an entire meal that comes in at less than 500 calories. It's all about moderation and planning.

Exercise-wise, I sign up for challenges regularly (I pretty much live on Strava). Having that challenge and the reward of a digital piece of bling hanging over my head, I push myself to complete it. This helps with the weight loss, too - it's easier to maintain a deficit with those sweet fries if I'm cycling my brains out!

Other than that... see all the comments above mine.

SunshineFlGirl · January 2022

I blog. I find writing down (either on paper, the MFP blog, or your own) your daily struggles and successes - both healthwise and otherwise - helps keep me focused. If I fall down one day - I write about it the next morning as I'm having a cup of coffee. Then, I write about what I will do that way to help forge the habit I'm working on.

Cozgirl40 · January 2022

I log my food (good and bad) and exercise everyday. I've been exercising everyday for the last 2 years because I had both my knees replaced and if I don't stretch them everyday, I get pretty stiff. I was able to add cardio in July. I bought myself an exercise bike and I also have a treadmill.
As far as food is concerned, I don't deprive myself. I limit portions and weigh and measure everything. I have one sweet treat a day like a fun sized candy bar. I am a sweets fanatic, LOL.

dralicephd · January 2022

One more thing....
What I've done differently this time around: I'm here on these boards. Reading success stories, struggles, methods, etc. is a way to surround myself (virtually) with people that are active and healthy. It helps a lot.

AnnPT77 · January 2022

dontlikepeople wrote: »

Sheer and unadulterated will power. If it was easy, everyone would do it and there wouldn't be a multi billion dollar industry to sell it to us.

Personally, I'd say it's more that the multi-billion-dollar diet industry works very hard to convince us that it's hard, that it takes special "hacks", secrets or products that only they can sell us, in order to keep us from finding out how basic and straightforward it really is for those of us without unusual medical complications.

I'm not saying it's psychologically easy every single second, because sometimes its challenging on that front. But the basic process is simple.

If it universally took sheer and unadulterated will power every minute for anyone and everyone to succeed, I wouldn't be in year 6+ of maintaining a healthy weight, after 30 years previously of overweight/obesity. I stink at will power, and prove it every day on multiple fronts.

Your mileage evidently varies. We're all different, and that's part of what makes life interesting.

littlegreenparrot1 · January 2022

I found it helpful to ditch the guilt and get away from the all or nothing mindset.

Maybe I have a rubbish, stressful day at work - and up with chocolate out of the vending machine and a massive pizza for dinner. Not ideal, but not a disaster. It doesn't make me a bad person. Tomorrow I just crack on like normal.

dontlikepeople · January 2022

AnnPT77 wrote: »

Personally, I'd say it's more that the multi-billion-dollar diet industry works very hard to convince us that it's hard, that it takes special "hacks", secrets or products that only they can sell us, in order to keep us from finding out how basic and straightforward it really is for those of us without unusual medical complications.

Yes, it is "simple" but not always "easy". I don't know why MFPers constantly have to pretend it is. If it was so easy, obesity rates would not be what they are, and people would not be on this forum asking for help.

GeorgiaPeach707 · January 2022

Thank you all for your comments! I didn’t think I would get so many! You all have wonderful advice and suggestions. I am definitely an emotional eater and have the all or nothing mentality that throws me off. I really like the idea of slowly changing my habits and way of thinking to be healthier in the long run. I do try to log my food everyday but I don’t measure things like meat or veggies I just estimate. I want to get a food scale soon so I can measure

AmyE26 · January 2022

I log on every day, and I log everything I eat even if I've gone over (sometimes by a lot) this helps me because if I don't do it, I don't lose weight and just think it's not working.. but if I've logged it all I can look back and see why I didn't lose weight that week. It also helps me by looking back at weeks I've lost quite a lot of weight and see what I've eaten that week.

mjglantz · January 2022

When I started I knew that I had to make some permanent changes for my health (had at least 50 lbs to lose to get in the overweight BMI category). had been tracking my food and knew I was eating too much and enjoying my wine too much and too often. I decided that I was not going to go on a diet (they didn't work long term). instead I was going to make some small sustainable changes that I could live with for life.

At 5'8" (61 years old) I set my daily calorie goal at 2,000 knowing that was about 500/day less than I'd been eating and committed to staying at that goal, skipping the wine during the week, tracking all my food, making one small change each week, and finding times to move more. The first change I made was to start bringing my own sandwich to work and buying reduced fat chips....probably saved me about 200 - 300 calories/day. Stopping the wine saved calories too.

I accepted that this was for life so there was no hurry. Nothing was really off limits and I'd have about a 1/3 or 1/2 of the French Fries every week or so. I parked my car far from the office and walked around the building. Started taking a 10 minute walk after lunch cutting the time sitting with my work pals a bit.

Dropped the potato chips from lunch and started bringing a salad or soup to go with my sandwich. Made dinner at home most nights.

the weight came off slowly and there were times when I hit a plateau and someone suggested I look at that as practice for maintenance. I bought a pedometer and started really walking more (after about 4 months).

Maybe it was my age, maybe it was years of going on and off diets...I don't know but this time it just wasn't as hard. I wasn't as hard on myself if I went overboard at a party or over the weekend. Knew that I could adjust and one meal or even a few didn't need to derail me.

After losing about 50 lbs I started gradually increasing my calories; my walking was more intense and longer so I kept losing. then I had a heart attack - fortunately not serious but that was the wake up call to get the rest of the weight off. Started cardiac rehab and have been a committed exerciser since then ended up dropping about 35 more lbs which I've kept off over 8 years.

I still track every day everything thing I eat. Exercise is non negotiable so I do something every day. Have changed the way I eat and love the more plant based approach. Feel great!

You can do this... slow and steady and be in it for the long haul.

cwolfman13 · January 2022

muellerg1993 wrote: »

Thank you all for your comments! I didn’t think I would get so many! You all have wonderful advice and suggestions. I am definitely an emotional eater and have the all or nothing mentality that throws me off. I really like the idea of slowly changing my habits and way of thinking to be healthier in the long run. I do try to log my food everyday but I don’t measure things like meat or veggies I just estimate. I want to get a food scale soon so I can measure

IMO, this is one of the biggest hurdles to not only losing weight or maintaining weight, but to understanding overall nutrition in a broader scope, big picture kind of way. Indulgences here and there are pretty immaterial to both weight management as well as one's overall nutrition. People have different strategies for managing this, but I've never seen "all or nothing" lead to any kind of long lasting success with either weight management or overall nutrition.

Deyga · January 2022

I joined Overeaters Anonymous.

cathyhains · January 2022

A registered dietitian is perfect for that! And many take popular insurance plans too!

getitamb · January 2022

I made post its and put them on my mirror. Simple things like one penny per meal, 2 smoothies a week, walk 10,000 steps, read i like it bc before I go to bed, it holds e responsible. When I reach a goal I switch it with another goal. I tell you though the key was making them small at first. To feel accomplished.

How do you stay accountable?

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