I'm an endomorph and parent tired of "heroic" diets that fail when life gets busy. I have lost weight before and will do it again. I’m starting over and designing my own program around adherence.

I've spent a decades in the rebound cycle. I know how to lose weight, I've done it before, but I've struggled to keep it off. I'd start a perfect, heroic 6 day routine, eat 1,500 calories of complex meal prep, and feel like a god for three weeks. Then, life happens. Work stress, kids, or just a bad night's sleep, and the whole thing collapses because I couldn't maintain peak discipline.

I realised the problem isn't the diet. It is discipline drainage. Most plans require 100 per cent willpower every day. I am starting over today, but this time I am designing the system for the days when I only have 1 per cent willpower.

I am calling it The Baseline Protocol. I am stripping everything back to a 1-1-1 Rule to kill decision fatigue and reset my habit loop.

• 1 Day: Success is a daily binary. If today is better than yesterday, I win. I am not looking at next month, I only care about the next 24 hours.
• 1 Diet: Plain food foundations including soups and meal replacements to reset my satiety signals. Eating for fuel, not for joy, while I shrink my stomach capacity back to normal.
• 1 Movement: A non negotiable 20 rep floor. If I don't feel like it, I do 5. But I must start.

My Day 1:
Movement: 20 Body Squats
Diet: A meal replacement shake and Chicken and rice
Current Streak: 1 Day

I have started to document the core pillars of the program for myself, though the longer term goal is to formalise it and share it with others. Who knows, it may turn into a community and a product.

I am going to post updates here. If anyone else is struggling with all or nothing thinking and wants to be an accountability buddy or test this approach with me, I am happy to share further information. Just let me know.

I will add pictures to this thread to make it more credible - I have a before and after pick from my original weight loss. Unfortunately I am back to looking like my before picture.

I am curious, for those of you who have successfully broken the rebound cycle, what was the one habit that actually stuck when life got messy? Any other feedback or input is very welcome!

submitted by /u/carlhuk
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