Looking for Advice: How to stay disciplined when you start seeing results?

My weight has yo-yo'd a lot in the past, and this year I'm trying again to build healthier life and eating habits. One issue for me is I'm in college, and a big part of social life tends to be going out for food, especially junk food. I've started seeing some results from watching my calorie intake and regular exercise, and now I feel myself 'relaxing' into old habits like I have in the past -- essentially I think, "well I'm not going to undo all of my progress with this one ice cream cone with a friend, or this one milk tea, or this one big meal out with friends."

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This has happened every time in the past when I've tried to lose weight & first saw some results, and even though I know the result will be that I eventually slip down the slippery slope & undo all of my hard work, I can't seem to regain discipline once I start to see results.

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How do you keep yourself on track and not slip back into old habits? What does 'discipline' mean to you in the context of weight loss and how do you sustain it?

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[Daily Directory] Find your quests for the day here! - Friday, 22 February 2019

Welcome adventurer! Whether you're new on this quest or are towards the end of your journey there should be something below for you.

Daily journal.

• [Q&A] "I have a question."
• [Day 1] "I am starting my weight loss journey."
• [SV/NSV] "I have an accomplishment to share."
• [24hr Pledge] "Today I am going to..."

Interested in some side quests?

• [Motivation Monday] Share some motivation, get some motivation.
• [Tantrum Tuesday] Need to vent? People getting on your nerves?
• [Weigh-In Wednesday]
• [Track with Me Thursday] Did we just become best friends?!
• [Free Talk Friday] What's on your mind?

Community bulletin board!

• [Running with Loseit] Run with losers. Avoid arrows.
• [Maintenance Monday] Lost it? Work on keeping it.
• [Wecipe Wednesday] Swap and discuss recipies!

If you are new to the sub, click here for our posting guidelines

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My dyslexia is causing me to second guess my weight loss

I’m a F/22/5’2 with CW:178.5lbs/GW:135lbs.

I have dyslexia and have had a lot of trouble rapping my brain around these calorie deficits and am hoping someone can help me understand it without confusing myself because of the math!

I’ve been trying CiCo for about 3 weeks now, but have fallen off the wagon once or twice (I’m still trying to stay strong and work past the major cheat days!). I try to stick to 1,200 kcals a day and work out.

Today, I ate 1,633 calories and burned 400 calories during my cardio workout. Will I still be losing weight if I ate over 1,200 calories but still burned those extra calories during a workout?

I feel like I’ve been working really hard to stick to my daily calorie goal and am starting to get the hang of these new healthy eating habits but am worried eating a few extra calories is ruining my hard work.

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A couple handy things I’ve learned from losing weight that you might benefit from knowing.

I have lost 43 lbs in total, and for reference I am 5’4” so this change is pretty big. I want to share just a few of the many, many things I’ve discovered as I have been losing weight and changing my life style!!

1. Begin to always look for the healthier option. I can still enjoy tacos when I go out, but I always order them in a lettuce wrap. I feel so much better after. It’s Friday night and I’m craving ice cream, and if I choose to get Halo Top, I don’t feel guilty! When you have the option to make a small change, do it. Those will add up.

2. Water is one of the most important things in a weight loss journey. I probably doubled my water intake. I sucked it up, bought a Hydroflask, and set goals for myself. Drinking water keeps you refreshed, energized, and sometimes when you think you are “hungry”, you are thirsty! Also, by replacing sugary drinks/ sodas with water you save a lot of calories!

3. Learn that it’s okay to say no. When someone brings food into work, or your friends order an appetizer and want to split it, it’s okay to say no. I used to justify unhealthy choices by saying that I’m doing it for the other person. I promise, when you begin to refuse the offer of a piece of cake at work, or anything like that, you will be proud of yourself after.

4. Do NOT restrict yourself from “cheating” every once in a while. This doesn’t mean eat a cheat meal once a day. This means if you’ve been on track, having a cookie or some ice cream isn’t going to kill you. Indulging every once in a while will save you from going crazy when you reach a breaking point. (This goes hand in hand with intuitive eating.)

Good luck to everyone working towards this common goal! My life changed as soon as I changed my decisions, and yours can too. :)

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Progress Pic! 25ish down, 25ish to go!

Stats first: 6’0/M/25y SW: 225lbs CW: 198 GW: 175

I started my weight loss journey on a keto diet about three years ago when I was at my heaviest of 230lbs. I managed to get down to just under 200 in about 4 months. Don’t get me wrong, keto was cool and all, but I got very burned out on it. Of course i gained the weight back after I returned to my old eating habits.

Shortly after the holidays I decided to kick myself in gear and do this again. The “before” picture you’ll see is what made me realize just how big I had gotten.

I forgot how good it feels to be lighter. I’m mostly doing CICO and sticking to 1500-1800 calories/day. My exercise is light walking a few times a week when I’m at the airport and need to get up from the recliner, and every other day I do as many reps as I can for pushups, sit-ups, and body weight squats in the hotel rooms/at home.

My goal is to get to

I still eat fast food occasionally. Unfortunately it’s one of those things that’s very hard to avoid in my line of work, though I do treat myself every other week or so just because I can fit it.

I pack food that fits my macros for four days. Mostly pre-packaged stuff suck as Jif Natural PB, low carb tortillas, protein bars and powder, and Uncle Bens Ready Rice. That’s my diet at work. At home it’s mostly chicken breast and broccoli, salads (If you guys live near a Salata, that shit will change your life.), whole wheats pastas w/ sauce and chicken, eggs, etc. you get the idea. I try to eat much cleaner at home.

Anyway, this feels so much easier than any diets I’ve done before, and I hardly ever feel hungry unless I go more than 10 or so hours without eating. It’s amazing how little you need when your body has 60+ pounds of fat ready to be lost.

Before/After

I know the before angle was a little unflattering and the after angle was “cheated” a little, but I can still tell a clear difference.

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I’ve been at the same weight for a while and it’s frustrating me.

I started my weight loss adventures at the beginning of this year. My starting weight was 153, and right now I’m around 149. I’m 5’5”

For what feels like forever, (but likely has been two to three weeks) I’ve been at 149.

I have no idea what I’m doing wrong, my weight will not go down. I’m eating right around 1600 calories a day, I work out around four times a week, and I have a job where I stand all day.

I don’t know what I’m doing wrong and it’s so, so frustrating. I’m weighing my food, but I’m so paranoid I’m doing something wrong. And before anyone accuses me of eating too many calories, there’s no way I’m eating more than 2,000 daily.

I don’t know if I’m retaining water, if my period (which I started yesterday) is messing with me, if I’m gaining more muscle from exercise than I’m losing in fat (I just started weight training, but my weight was hovering at 149 before that), or what. But it’s really having a negative effect on me mentally, whatever it is.

It makes me want to quit because no matter how closely I track my food, I’m not seeing changes on the scale. And right now I feel like I’m constantly craving food (I wasn’t before, I was fine for all of January). I don’t know why the scale isn’t changing and I just need to rant because it’s genuinely wearing me down. I didn’t think it’d be considerably harder to lose weight until reaching my last 5-7 pounds (my goal is 135). I’m craving nothing but shit food, and I’m forcing myself to eat healthy things because they’re more filling. I’ve heard you just have to push through when something like this happens, but it’s so hard and I’m in constant fear I’m doing something wrong, even though nothing has changed other than maybe upping my activity since I was see weekly scale changes.

Can anyone offer encouragement or an explanation for this? It’s so discouraging. I hate it.

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Favorite weight loss podcasts?

I used to have a favorite (non-weight loss related) podcast that I ran out of time to listen to. Since I started to go to the gym (just the treadmill at the moment, baby steps), I suddenly have time to listen to it. But eventually I'll catch up on it and I'll have nothing after it. So I figured, it just makes sense to listen to weight loss podcasts, right?

I'm looking for recommendations. Not necessarily about the fitness aspect or workout plans, although maybe eventually, but right now I'm more interested in the the mental aspects. Encouraging stories, the psychology of sticking with your plan, overcoming food addiction, etc. Does anyone have some favorites?

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