Back again

I’m trying my fitness pal again, I never seem to get to my goal weight, this is decades of trying, but clearly not hard enough, I feel I sabotage myself, anyone reached their goal?….. I do feel my fitness pal is the best way to do it. I need to lose 23 kg, any fabulous advice out there 😃

Replies

  • rockyhi512
    rockyhi512 Posts: 51 Member

    You are going into a challenging time of year to reach your weight loss goal with fall hearty foods and the Christmas season. Recording what you eat is important as is daily weigh ins. Mark it on a Calendar, but choose one day of the week as your official weight on MFP usually after a good motivational weekly try. This way you can recover from a sabotaged day. Give yourself a good time frame to accomplish your goals. Set a weekly goal and a monthly goal on that Calendar in pencil so that you can adjust for the changes that have occurred. For 23 kg I would say about 6 months which would put you through to end of March. I do not know where your start weight is, but give yourself sufficient calories. I personally do not like the suggested calorie amount that MFP wants you to use (1200 to 1350). You cannot form proper meals which causes frustration and sabotage.

    I use 1600 as my goal give or take 100. I also follow a high protein/ low carb program with occasional forays into keto. I keep my carbs to about 30 grams with the rest split between protein and fat as need be. I also recommend a tasty protein powder with a low carb drink like coconut water to reach your nutrition goals. I started in February at 250 lbs losing about 10 lbs monthly and in the last 2 months the loss has dropped to 7 and 5. I am currently at 192. I have another 13 lbs to go till the end of November when I will go into maintenance. I will need this time (14 months) to adapt to a new lifestyle of eating, before I continue to lose down to my full goal of 160 lbs. I hope this helps, and keep trying. Patience…you will get there.

  • SafderKarim
    SafderKarim Posts: 2 Member

    Both comments are really practical and very insightful. Thank you

  • Strudders67
    Strudders67 Posts: 1,023 Member

    Take it slowly and also look at trends, not just day-to-day weigh-ins to gauge your progress. If you weigh less at the end of October than you do now, that's a win, even if it's only a small difference.

    I reached my goal in March 2020, having taken about 15 months to lose 14kg. I'm a little over 5' so even eating only 1200 cals a day (plus exercise calories), my deficit was small and therefore my rate of loss was slow. That was fine - I used the time to figure out what worked to keep me feeling full, what high calorie things I could substitute, what lower calorie foods I actually like eating etc. No point swapping to cottage cheese on my post-dinner thin crackers as I can't stand it, but swapping pasta, rice or potatoes (when cooking at home) for a plate-load of vegetables is fine. I formed habits that I've stuck with and have remained a healthy weight as a result.

  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,760 Member

    Many times! It does come back and then I have to do it all over again. But I just keep coming back for more!

    The sucky thing about weight loss is that it just takes so long and you have to be disciplined the entire time. For a 50lb loss, you typically need to budget 50 weeks— very close to a year. That might as well be the rest of your life!

    And that's what it should be. Why lose the weight if you aren't going to maintain your new weight? Thus, any changes you want to make to start to lose weight, you have to be willing to continue for the rest of your life. Bam!

  • Hello, I am not actually new here but decided to try this again. I decided to check out (BACK. AGAIN) . This reminds me of how I have done in the past. I desperately need to lose weight, but struggle with unhealthy snacking. I love MFP and am still a member, but I gave up and haven’t taken my health seriously. I would also appreciate any advice as well that could keep me on track again. I know how you feel (happypy ). I pray that we both can get back on track. I also appreciate the support that your friends have given you here. It is a great help to me as well. : )

  • tmbg1
    tmbg1 Posts: 1,684 Member

    Same here! Every time I have gotten close to my goal, I've gone off the rails and gained everything back. I don't know why I think this time will be different, but here I am. My goal is to drop 40 and I'm down 6. We'll see how it goes. I feel like this is my last chance to get it right.

  • rms62003
    rms62003 Posts: 216 Member

    I'm back on my journey - had a healthy weight for about 10 years, then fell into bad habits for the last 20+ yrs.

    The biggest thing that got me back on track is that I finally wanted it. I got fed up with myself! To change a bad habit, you have to want to change for yourself, not your doctor, not your family, not for social media.

    And, I think a big thing for staying on track is to somewhat take the focus off the weight loss. If you focus on that, you are going to risk falling off track when you 'reach your goal.' Instead, focusing on building the healthy habits that will continue even after you reach your goal. That is why so many people are still in the 'maintenance' phase but on MFP! They have adopted the healthy lifestyle and are continuing with it.

    Every time it seems to get hard, or you want to stop, keep thinking of that healthier you that you are striving for. Also, if you have a bad day, or get off the rails, don't give up! We all do it, and we just need to acknowledge this happens and get back on track. One day of bad eating or one missed workout isn't going to negate everything you have done (or, even a week of it if you are on vacation.) And, over time, if you stick with the healthier habits, you will find it harder to derail yourself. Your taste buds do change over time, and you start to like the healthier stuff more.

  • cmriverside
    cmriverside Posts: 34,890 Member

    I don't know how we can help much. For me it was just, I didn't want to be fat. Full stop.

    I did what I had to do to lose the weight. Was it easy? Not really, but it also wasn't that hard. Lots of changes had to be made to my eating patterns and habits but that was all to the good. It's too easy to not make good meals, too easy to eat too much. Discipline is hard. Eating good healthy nutrition is not hard. It's delicious once I figured out where my calories were concentrated.

    If you don't have an over-lying reason it's going to be tough. Parties and eating out are going to take mindfulness.

    Visiting with friends and family changes by necessity. Making celebrations be all about the food has to be carefully considered when visiting or planning to have people over.

    Shopping has to change. I no longer go to the bakery aisle and wander around trying to decide which goodie I want. I just don't buy them. Decision done.

    It may sound or feel like deprivation but that's an immature way to look at it. I know I felt that way at first until I snapped myself out of it. My mindset went from waaaaaaaah, "I can't have _ _ _ _ _ _ _," to, "This is a delicious substitute and I am so glad I found this!" and, "I am so much healthier and happier now."

    Until you've lost a lot of weight you probably won't understand the massive mental change that happens with long-term weight loss management. It's a blessing and even though at times I have a twinge of, "Remember when you used to eat everything," and maybe miss some long-ago food, I am SO much happier at this lower weight. It is and was worth it.

  • ddsb1111
    ddsb1111 Posts: 1,084 Member

    Learning to diet is a lot like learning to drive. Sure, you might keep it between the lines for a little while, but the moment there’s a sharp turn or something unexpected happens, you’ll end up off course. Dieting works the same way. If you white knuckle your way through some extreme plan, you might hold it together for a bit, but the second life gets tough you give up and gain it all back.

    The only way it really lasts is if you learn the habits you can actually live with. You have to eat in a way that looks close to how you’ve always eaten, with some adjustments so you stay within your calorie goal. That’s what makes it stick. Otherwise you’re just making dieting harder on yourself than it needs to be.

    That advice has always been out there, but people ignore it because quick fixes sound easier. In reality, if you can be content losing one or two pounds a week while eating food you enjoy, you’ll look back in six months or a year and see just how far you’ve come. If you can’t be content with that, then you don’t actually want it badly enough.

  • age_is_just_a_number
    age_is_just_a_number Posts: 1,270 Member

    Congratulations on continuing your healthy lifestyle journey!

    Full disclosure: I haven't read all the other replies.

    These three words in your post jump out at me "not hard enough" —> Living a healthy lifestyle should not feel hard or like work. It should just feel like living your life.

    I've reach my goal with MFP previously, then between menopause and COVID I gained 30lbs. In 2024, I was actively trying to lose weight and gained 7lbs. In January 2025, I did some reading and YouTubing and started daily tracking. I'm at day 268 and have lost 15 lbs. I have 15lbs to go, but already feel so much better than I did. There have been lots of ups and downs throughout 2025, but overall a downward trend. What has been a real game-changer for me was joining the MFP 100 day challenge. I started in April mid way through challenge #22. We are now mid way through challenge #24. At first 100 days seems really long and now the challenges fly by. I tried the shorter challenges, but found them too short. The 100 day challenge gives me the extra motivation and accountability that I needed to stay on track and focused.

    You need to look at yourself and your lifestyle and determine what your one roadblock to success is. Then make a plan for how you'll get from where you are today to surpassing that roadblock. For example: Say you don't eat any vegetables. You want to eat 6 servings of vegetables a day. Going from 0 to 6 is a huge change. So, you plan to break up that change into four steps: 1) eat 1 serving of vegetables a day for two weeks, 2) eat 2 servings of vegetables a day for two weeks, 3) eat 4 servings of vegetables a day for two weeks, 4) eat 6 servings of vegetables a day on most days for the rest of your life.

    Focus on what you can control (calories IN and OUT).

    1 meal at a time
    1 day at a time
    1 pound at a time

    My suggestions:

    1. Track your food as accurately as possible, but don't let perfection be the enemy of done. In other words, do your best and get this to be a solid habit.
    2. After two weeks of tracking, look at the data. Is there one small change you can make to reduce your calories IN? Common examples:
      1. you're eating out 5 days a week —> reduce that to 4 days a week
      2. you drink soda/pop/sugary drink —> swap this out for water
      3. you don't eat any fruits or vegetables —> start adding 1 or 2 servings per day
    3. Make that one small change. Continue to track. After another two weeks or once your small change feels like it is no longer a change, then review your data and identify another small change.
    4. Rinse and repeat.

    We are here for you if you have questions along the way. You got this!

  • lcharpentier2
    lcharpentier2 Posts: 365 Member

    Well this must be my 20th time coming here I read a lot of good info. I also started my journaling I journal my weight and b/s every day. And yesterday was a fair day scale didn't budge but B\s was 6.5 so doing something right. Let's go we can do this.

    Linda in the great Northern Ontario

  • xbowhunter
    xbowhunter Posts: 1,366 Member

    Been down the weight loss road more times than I can remember.

    I am really good at forming healthy habits to get to goal weight. Once I am there, I let my gudard down and eat more than I need to. It slips away and I gain some of it back.

    Currently I am in a calorie deficit again to lose another 5lbs or so to get back to goal weight where I feel my best. I feel so much better now that I am eating good whole food again and not consuming alcohol. :)

  • AnnPT77
    AnnPT77 Posts: 37,969 Community Helper

    After reading some of the other replies, I'd like to add a few comments.

    One is that people who struggle with keeping weight off might want to read some of the threads in the Most Helpful Posts subsection of the Goal: Maintaining Weight section of the Community here, and see how other people's strategies might apply to them. I'm suggesting doing that BEFORE reaching goal weight, well before, so you can think about how your weight loss strategy can create a good path into successful maintenance.

    The other thing is to repeat some ideas - sort of rules of thumb - about maintenance, ones that are sometimes cited by folks who are in long-term maintenance.

    1. Behave in maintenance like you still have 10 pounds to lose. (This is about commitment and attention, not about keeping a calorie deficit! 😉)
    2. Maintenance is gradually losing and gaining the same 5 pounds over and over.
    3. Weight management isn't a project with an end date. It's forever.

    You can also take a look at conclusions and research from the National Weight Control Registry, which tracks people in the US who've lost a significant amount of weight and kept it off for multiple years. Those people have varying strategies, but there are some common elements.

    http://www.nwcr.ws/Research/default.htm

    The idea I'm promoting here is that if keeping weight off is the struggle, then it can help to work on weight loss in a way that makes that long term maintenance easier and more likely to succeed. Personally, I'd suggest focusing on creating new, permanent, more positive routine eating and activity habits, rather than focusing on losing weight fast.

    I want you to succeed long term. I want everyone to succeed long term. It has been a huge quality of life improvement for me, and I want that for everyone.