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There is no such thing as being disciplined. You have good times and you have bad times.
You do the best you can. The worst you can do to yourself is beat yourself up when you fall off and have a “bad day.” Instead of worrying that you messed up your diet and feeling like a failure, just promise yourself that you’ll stop the trend and start following your diet again.
I recently had a bad couple of weeks due to stress and anxiety and it did a number on me. I lost a lot of progress. But we can’t always be perfect, we have to accept the wins and losses as they come and keep coming.
I ended up getting to 312+ before I realized it was time to whip myself back into shape. I thought it would come naturally, it didn’t. It took A LOT of trial and error. Here is what worked for me (a Mediterranean diet):
16 hour fast: 7 pm to 11am (no eating)
11am: homemade smoothie (kale, spinach, carrots, protein shake, banana, raspberries) *avoid using a lot of sugary fruits like apples and oranges- the influx of sugar will shock your insulin*
4:30pm: sardines (or any fish) and whole wheat toast.
This diet was prescribed by the VA to me and I went from 312+ to 259.
Work out 3x a week. Just do 10 minutes each but work up to 30 minutes each.
Most of all, be kind to yourself.
DM me if you need an accountability buddy!
From 4-7pm, it varies as far as what I’ll have or if I’m hungry. Usually I’ll have something that falls within the Mediterranean diet so either an Avacado or a salad or sometimes some grilled salmon.
I set small, achievable goals until I get into a habit where the small goals don’t matter as much. For example, I set a goal to close out all my rings on my Apple Watch daily with realistic metrics I.e., 350 Cals burned in 45 mins. I also make small changes to my diet like eating oatmeal in the morning and a salad everyday so my third meal is a freebie. Slowly, you’ll prefer the healthy stuff as your palate changes.
Everyone has ups and downs and every aspect of their life. I’d say look at a photo of how your body was once upon a time and use that as motivation. You’re going to have to make that sacrifice to motivate yourself to eat healthier and exercise consistently even if its only 15 mins a day.
Try drinking only low calorie fluids until noon, light lunch and light dinner, eat until you feel satisfied not full.
I’m rooting for you, you will accomplish your body goals. Stay strong and keep your focus strong!
You are not alone Op. I have been feeling the same way. Start small and make diet adjustments and get to the gym even if it’s for 15mins. I gained 20 since Covid and now took 10 off. Slow and steady
Conversation Starter
I guess I just need some encouragement and want to know how you guys stay disciplined
For me, what worked best was finding something I loved doing. I love to play sports and was playing basketball and ultimate frisbee regularly before the pandemic. When the pandemic hit and all the leagues started getting cancelled and gyms were closed I wasn't doing anymore exercise and gained a lot of weight. I tried running but hated it. I got into cycling and found that I love it and that helped me start to shave off weight.
Stop drinking alcohol. After a few months youll find the motivation to be healthy
Conversation Starter
I don’t drink