How to manage food noise/staying motivated.

Starving4greatness · October 11

So for years I’ve been on and off with my restrictions and overindulgences, but as of late, it’s just been overindulging, how do I manage that? And also motivation, how do I stay motivated, it’s literally the hardest part of losing weight, the mental strength it takes to lose hundreds of pounds is something I don’t know if I’m necessarily built for, but I’m only 21 years old, and one baconater closer to 400 pounds, any tips?

Starving4greatness · October 11

I’ve heard so many things “you don’t want it enough.” “You’re too lazy” and it’s not helpful, I want it, I’ve always wanted it, but it’s not that easy.

Mental hunger is the worst.

Bloodroot11 · October 12

Starving4greatness wrote: »

Mental hunger is the worst.

Agreed! Your gut and brain are connected in ways we just don't realize unless explored. Sugar, empty carbs, and processed foods will "talk" to you in a siren voice. Shut them up!

It's hard enough to tell ourselves to be better without someone (or something) else whispering in our ears.

Do you allow yourself to suffer toxic people? Then do not allow yourself to suffer toxic foods, either!

tulips_and_tea · October 15

I'm sorry that you're struggling, but you've made a good first step! You're also young, so I'm guessing you didn't have good examples of proper diet and nutrition growing up (I apologize if I'm wrong) which is not your fault, so now you need to educate yourself.

Did you input your information here to get at least a daily calorie goal? Can you start with small goals, such as drinking more water and taking daily walks?

jeri30 · October 27

I'd suggest seeing a doctor to help rule out any underlying physical causes/issues like hypothyroidism (which I do have) which may be contributing to weight gain.

I'd also suggest, if possible, seeing a therapist to address any underlying mental issues that may be contributing to the weight gain/keeping the weight on (I know people who've gained weight to avoid attention because of negative past experiences).

You might also want to check into working with a Registered Dietician if your situation/health insurance allows (check this--some do).

All that said:

You need to work on your mindset and reframe the situation. You didn't put the pounds on in 1 week, you're not going to take them off in 1 week. It's a lifestyle and a lifelong commitment to bettering your health. Focus on becoming healthy, not just losing the weight. Stop telling yourself it's hard. It's hard because you're telling yourself it's hard. Becoming your own BFF and act like it! Encourage & praise yourself--don't be nasty to yourself. If you wouldn't say it to your BFF, don't say it to yourself.

Remember it's progress, not perfection, so if you overate/binged, just take a deep breath, acknowledge it, try to figure out why--what emotion was driving you, etc, and keep on keeping on. You'll do better the next day/the next meal.

I suggest listening to mindset podcasts/reading books like Mindset Mentor, Mel Robbins, Tony Robbins (not related as far as I know), etc.

Also, be careful, but there are professionals on Youtube like Abbey Sharp: https://www.youtube.com/results?search_query=abbey+sharp who are Registered Dieticians. I really like her content. Also, Kylie https://www.youtube.com/@NutritionByKylie Also, a Dietician. https://www.youtube.com/@ColleenChristensen Another RD. They are 3 I really like. Be aware anyone can call themselves a nutritionist--no degree is required whereas RD's are licensed and degreed professionals.

I also really like https://www.youtube.com/@growingannanas/shorts from what I've seen of her attitude. She's got the right one and from what I've seen she's not pushing an unhealthy diet or lifestyle. She is a fitness influencer, not an RD, but she focuses on being fit versus being thin. I just watched a short with her and she was being fit allows me to walk up stairs easily without losing my breath and not being fit allows me to fit into a size 0 or whatever and she "pushes" a moderation diet --80% healthy so she can enjoy her 20% whatever (ice cream, whatever), not keto or carnivore or whatever.

Figure out how you can make it your lifestyle and make it enjoyable too (don't want to go to a gym? Go for a walk; listen to the birds/watch the sunset/sunrise, listen to your fave podcasts). Play on the jungle gym at parks/use them for exercise--google how do I use a playground jungle gym for adult exercise ( https://www.nerdfitness.com/blog/playground-workout/ ), dance, etc.

Work on making better food choices. You might want to start here: https://www.myplate.gov/ and with Leanne Brown's Good & Cheap: Eat Well on $4/Day cookbook. It walks you through setting up a pantry and has basic dishes in it. You can get a free copy of the cookbook by signing up for her newsletter. My local library has it. Your taste buds renew themselves about every 2 weeks, so give it some time as you start to eat better for the food to taste better after you stop eating so much processed food. I never used to think bread tasted sweet, but now I do! Fruit also tastes much sweeter after you get most of the overly sugared stuff out of your diet. A candy bar tastes like biting into a spoonful of plain sugar right out of the bag now.

Also, weigh and log your food--any bite that crosses your lips needs to be logged, for example, even those free samples given out at Sam's (I approximated them at 50 cals unless it way obvious it should be more or less--popcorn? probably less, etc.), that candy you pick up as you pass the candy dish at work, etc. This allows you to learn what an accurate portion size is for food (no wonder I was gaining and not losing--my rice intake alone was probably 2,000 cals not counting the rest of the meal or even the food mixed into the rice!! I'm a 5'3 and sedentary (mostly) female, my maintenance is much lower than that.

You can do this! I believe in you!!

Sixteen_Tons · November 1

Starving4greatness wrote: »

I’ve heard so many things “you don’t want it enough.” “You’re too lazy” and it’s not helpful, I want it, I’ve always wanted it, but it’s not that easy.

Mental hunger is the worst.

Ditto, there are so many things in your head that can drive weight gain. For me it's stress, boredom, procrastination and anger.

It's taken 4 years, but I'm down 130 pounds to 310, so I've been there, still doing that, have a closet full of caps & t shirts, and am too chicken to get a tattoo.

The bad news is like an alcoholic you'll never be 'cured'. My weight loss was 145 pounds, but the good ship Sixteen Tons hit the rocks & I gained 15 pounds. I'm struggling but, losing weight again.

The good news is you're still very young (I'm 67, so you're just a baby).
You have the time to experiment with different strategies. Start small, & enjoy & take note of the successes.

Don't let the setbacks define you & become overwhelming, every one of has a room full of setbacks. Like successes setbacks can be a learning tool, take notes on your location, mindset, and activity at the time. Pretty soon you'll see a pattern to both.

You've already made a good start by signing up to MFP. I think I heard some dispair in your message. Try and focus on the next day or week. Right now looking at the whole journey can be self defeating. Try small steps 1st like:

Get your base calories for 1# loss a week, you can always increase it in the future as you gain proficiency. Right now less pain is more weight loss.

Keeping your food journal up to date & accurate. You only fool yourself & make it harder to stay motivated if you don’t. Most people are structured so it will get easier.

If fast food is your trigger, practice passing by them by, or taking a different route so you're not tested.

Learn about foods and their nutritional information. You'd be surprised how much you learn.

If you're not cooking your own meals, you might want to try. I learned I love the challenge of creating a dish that tastes great, satisfies you, and stays within the calorie goal.

Learn what foods you like and leverage them to your advantage.

No one has your magic bullet but you. So a lot will depend on by guess & by golly on what works for you.

The worst you can do is get discouraged and abandon the journey.
That will guarantee no weight loss. Everyone has the ability to lose weight, it just takes understanding yourself.

I hope this helps a little, feel free to contact me anytime. I don't have all the answers, but I may have a few.

Sixteen Tons

How to manage food noise/staying motivated.

Replies

Categories