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Its summer break for me and i want to go back to school healthier, thinner and more toned. The problem is i always say im going to start tomorrow and then when its tomorrow i find myself saying 'ok, tomorrow'. Ive been trying to lose weight for like 2 years but i always end up giving up and im scared im going to end up not losing any weight at all and school begins in a week.
How can i start and stop giving up!? Please help
Write a list of what being overweight and eating poorly has done for you, why you do it (boredom, stuff your feelings, etc).
Write a list of what exercising, eating healthily, and losing weight would do for you and why you want it.
Compare the two.
And call out/challenge the voice that says "tomorrow!". I used to do it all the time too. When the voice says "I'll diet tomorrow, I'll be so good tomorrow, today's the last day of being bad so I'm going to eat candy and chocolate for the last time!" - remember that that is insanity.
If you wait until tomorrow to eat right, you'll never eat right, because tomorrow never comes. By the time it comes, it's today. Until you're ready to lose weight today, to eat right right now, in this meal, you never will. There's nothing that will be there tomorrow to make you do it that isn't here today.
Try making some small changes today, even just one small swap or a smaller portion. Good luck :)
THANK YOU! i just made my list and its making me feel really motivated.
Im starting to plan my meals for tomorrow so i stay on track. Thank you so much
This is a small thing, but if there is something you like to eat, and just can't do without, then I advise you to find a way to work it into your calories.
Personally, I love chocolate and crisps - I never stick to a diet if I have to give them up completely, so I allow myself about 1/6th (250 calories or so, which to me means a chocolate bar, or a serving of chips.) every day to eat 'indulgent food'. Somedays I use those calories to eat indulgent food, and other days I eat some extra vegetables or fruit - as long as I know I can have it if I want it, it doesn't bother me so much.
It helps me stick to my diet because I'm not depriving myself of the things I love - hope this helps!
Oh! Also, since you mentioned meal plans I thought I'd also say that I tend to loosely plan my meals as well - dinner is the most important meal to plan for me, since I tend to eat the same sorts of breakfasts/lunches every day, and it's easy to quickly log the calories for them (using meals).
I plan my dinners for the entire week (helps with grocery shopping) - and then the day of I log my main calories when I have breakfast.
I log breakfast, lunch, and dinner calories at the same time because it helps me see how many calories I have left, what sort of snacks I can work in, etc. It's much easier to do it this way then eat your way through the day, only to realize you have no calories left at 4pm!
You could try making small changes that will slowly build up if you are having a lot of trouble. That is what worked really well for me when I began. I couldn't make a huge, shocking change all at once because I knew I wouldn't stick to it. Instead I said "Well, today I won't drive through Taco Bell, I will go to Subway." "Today, I won't drink that soda, I will drink water." Even if you keep telling yourself "tomorrow", make one change that day.
Eventually you will experience a "change" snowball where they all roll and compound into one. Soon your snowball will be so large you won't have trouble being healthy at all!
For exercise, there is the tried and true "Alright, I'll walk around the block for at least 10 minutes.' Or "I'll park 10 extra spaces away".
Good luck! 4 years ago I was having the same trouble you were. It's now been 3 years since I left the "overweight" category, began eating healthy almost all of the time, and exercising moderately every week. You can do it too!
Successful "diets" do not depend on what program you follow. Rather, the most successful "diet" you can do is one that you can do. What activities do you like to do? Start doing them. What healthy foods do you like to eat? Start eating them. If you are tired of fighting this battle on your own, I would suggest hiring a Fitness Coach or a personal trainer that can help provide you with the support you need. Make sure you are really honest with yourself about what roadblocks always stop you. He/she should be able to help you steer clear of those roadblocks. Good luck and keep us posted on how it's going for you.
I agree with the poster who said to fit in foods you love, no matter what your "diet plan" entails. I've found through years of struggles that too much restriction completely murders my resolve. I've tried Weight Watchers but I found the point system too restrictive. Some foods just don't fit in. I now allow myself to enjoy the foods I love but in great moderation.
And, I find that by simply telling myself, "Well, tonight you can have a few slices of pizza, I'll just eat a little lighter for lunch," that I sometimes feel calmer just knowing I CAN have whatever I want. And then, many times, I won't even eat it! Funny trick.
I see other posters mention things like "cheat meals" once a week or month to allow themselves not to feel deprived. I think that's a great idea as well, as long as it doesn't turn into a "cheat day."
Most importantly, just never give up :) It sounds so simple, I know it's extremely hard, but each time you fall remind yourself it's ok and you're not a failure. You don't have to throw away a good 5 or 10 pound loss just because you had a rough day. Just dust yourself off and keep truckin'! I've had many, many, many bad days since I began losing weight in February and I've still lost 35 pounds (plateauing currently...grrr!) Anyway, best luck to you- you know you can do it!
I'm going through something similar. Today while I was running at the gym, I just felt flabby and heavier than usual, and I told myself, "I don't want to feel like this again." I willed myself to remember how this feels and to remember this when I'm tempted by foods that go over my calorie amounts.
Oh boy I feel you.. What helps me to not constantly think tomorrow all the time is to just start right away. I just made a promise to my husband to not buy ANY more clothing, shoes, purses, anything at all! Before I reach my goalweight. Try something like that. It really helps me to stay motivated.
i find that if you look at the scale each morning it encourages you to keep trying to lose weight. if you find that you've gained weight, it'll motivate you to work extra hard to work off those extra pounds. just a few days ago i found myself 2lbs heavier. i went on an exercise spree, and by the next morning the 2 lbs were gone.
How bad do you want it?
If you don't want it badly enough to stick with it for more than twelve hours, then you don't want it badly enough.
I "wanted to lose weight" for six years before I actually wanted it enough to trade in my no-exercise, too-much-food lifestyle for something that would actually get me the results I wanted. I just had to get to the point where losing the weight was more important to me than the "fun" of not bothering with a healthier routine.
I've been doing the same thing for about a year, helping myself to what I want and saying "it's ok, I'll be good tomorrow." I finally realized that tomorrow wasn't coming when I weighed myself to find I'd put 3lb on. It has to be a conscious decision at the time of eating; that day I was offered to share in a takeaway pizza with my housemate. Usually I would have said yes, but I thought of the 3lb I'd gained and knew if I did "tomorrow" wouldn't come. I needed to start then. So i turned it down and had cous cous and chicken instead. I've been on the diet for 3 weeks now and have lost 7lb and feel better already. I still have the odd treat, but work it into my meals rather than having it on top of my meals. And to be honest, I never used to really enjoy what I ate as I always had that feeling of guilt whilst I ate it. Now I don't feel guilty as I know I can have a treat in the day, but still lose weight as I've planned it properly.
I found that the weight chart on this website is a real motivator. Log your weight each week. I've loved seeing my weight go down and I know that if the line starts to move up again I'll be really annoyed at myself. At the moment I love weighing myself to see the numbers go down and think of that when I'm tempted to go overboard and think i'll do better tomorrow.
I've also set myself targets to look forward to, such as when I've lost a stone I'm going to get my hair done at a really nice hairdressers rather than the cheap basic one I usually use. It's something to look forward to.
I recently just realized how silly it was for me to be so overwhelmed by food. I have no idea what you're situation is, but I sort of fantasize about food until I feel like if I don't eat chips and dip until I'm completely satisfied, I'll die. I've learned to laugh at myself when I'm engulfed in that sort of thinking again and ask myself "Am I really weaker than tortilla chips? Or am I strong enough to stop thinking about it and just enjoy the rest of my evening?" Reminding myself that I'm not a slave to food is usually pretty helpful for me. If I really can't stop myself, I try to pop in a 25 minute workout video or go for a walk. That usually helps.
Good luck! I'm totally with you in this struggle.