Frustration. Feeling defeated. Failing.
These are unwelcome feelings that many of us experience because it’s hard to stay disciplined when trying to lose weight. Our high expectations upon starting have now vanished.
I’ve been there. I would get excited about starting a new diet, (on Monday y’all! Diets start on Monday!) I would meal plan, grocery shop, do amazing for a couple of weeks and just be READY to have my dream body already… why is it taking this long?? Can’t I just lose 20 lbs in a week? Does it have to take MONTHS?!
It’s always so easy in the beginning. The thrill of trying something new to achieve a goal you have for yourself is effortless, because you have this idea in your head that it’s going to be a walk in the park.
Unfortunately, you get bored after some time of starting a new diet/healthy living plan. The excitement has worn off, you become impatient (especially if results are slow) and you’re just tired of eating salad all the dang time.
You’re likely to fall off the wagon if you’re not as motivated as you were when you first started. I can’t tell you how many times I’ve had to “start over” because I’d given up.
You were motivated enough to get started, now you have to be disciplined to keep going.
You just have to ask yourself, “How bad do you want this?” to keep yourself focused. Read on to find out other ways to stay disciplined when you’re trying to lose weight.
STAY OFF THE SCALE!
Yes, I am yelling at you. This is probably one of the most important things you can do when you are trying to lose weight. Don’t stand on it, don’t look at it, just hide it under your bed. (If you’re like me that would be a perfect spot, I never go under there). The scale is not a good measurement of success.
Why? Well, because of what it does. It weighs you. All of you. Skin, water, organs, muscle, bones, and yes, fat.
Your water weight can fluctuate up to 5 lbs a day. If you’re strength training, you’re likely putting on muscle, which is more dense than fat.
I have lost fat, yet at the SAME time, gained weight. Crazy huh? But it’s possible. Here’s the proof.. I’m so glad I kept all of my past printouts!
My water weight was also higher, which isn’t shown. I lost FAT, but gained MUSCLE.
I get my body composition measured at a local nutrition shop. Look around to see if there is anything available in your area.
This is why it DOES NOT matter what the scale says! Just because the number goes up, doesn’t mean it’s fat!
Set goals and write them down.
If you’re just flying by the seat of your pants with no real goals written down, or even any goals in mind, then you’re probably not going to succeed. Just doing a workout here and there and eating healthy whenever you feel like it, is not going to bring results. You have to decide what you want, and write it down.
You can’t just say “My goal is to lose weight.” Be more specific. Go deeper. Remember, it’s not all about weight. How do you want to look, feel, what is your plan, etc.
I have worksheet that can help you with this in my resource library!
Eat whole, nutritious foods.
Eating foods that are nutrient dense can help you feel fuller longer because you can actually eat more of them since they’re lower in calories. You’re going to get what you need from a well balanced meal, and feel more satisfied, compared to something loaded with sugar, salt, and fat.
When you eat good, you feel good. You want to continue to feel good, so it’ll be easier to stay on track.
Don’t grocery shop when you’re hungry.
You’re smart, you know why. But I’m going to say it anyway.
You’re more likely to to purchase things that aren’t in line with your goals because at the grocery store they’re right in front of you on the shelf looking all delicious. Who do those Doritos think they are?? Just eat a filling breakfast, go to the grocery store and keep on walking past the candy aisle.
Cook your meals at home.
When you cook at home you know exactly what you’re getting. Dining out can be challenging because while some dishes may look or sound healthy, there may be unhealthy ingredients that you are unaware of. It’s nice to have a meal in a restaurant once in awhile, but for the most part, eat at home.
If you do go out to eat, look up the menu online before you go so you are better prepared to make a healthy choice.
Don’t be impulsive
You’re in the checkout line and catch glimpse of a candy bar. You think “I did great all week, this can be my weekly indulgence.”
Don’t do that.
I’m not saying don’t eat candy bars for a treat once a week, I’m saying don’t be impulsive about it.
If you just grab something once without really planning it, you’re probably going to do it again and again. Then comes the downward spiral.
You can have something off plan once in awhile, just make room for it! Plan it out in advance. Saturday can be family ice cream day, a planned treat. Friday can be pizza night, just make room for it.
Planning treats in advance can also give you something to look forward to.
Now if you’re the type of person that can really just randomly grab a candy bar once a week and not be tempted to be impulsive again, then I’m all for it. But how likely is that to happen to someone who’s not super disciplined? Not very.
Better stick with a plan.
Be aware of what you’re eating. I can’t tell you how many times I’ve made my boyfriend a peanut butter sandwich and licked the peanut butter off the knife. Anyone with me on this?
While just a small lick of peanut butter isn’t necessarily going to make a difference, this is not a good habit to have. When you eat things without thinking, what is the purpose of even eating it? Because it’s there? Kick this habit to the curb, it’s just going to derail your success. Just pay attention to what you’re doing and eat when you’re hungry.
Consistency is key!
You’re going to be tempted. You’re going to want to just give in to the Oreo’s that are calling your name. And you’re going to want to say “Eff this salad!” and open up the Domino’s app. There will probably be a time when you are just too tired to prepare a healthy meal.
I wish I could tell you that getting into the groove of healthy living is no problem. Sometimes it’s hard, sometimes it’s easy. You’ll learn so many new things about yourself and your lifestyle will change as you go along.
When you feel like giving in to temptation, just remember your goals, remember your reasons for getting healthy.
New, healthy habits will form and things will get easier. Remember, this is a learning experience. You’re not going to magically change your taste buds and your overall mentality overnight. Just stick with it. You got this.
Never lose sight of your goals or reasons for wanting to get healthy! There’s going to be bumps in the road along the way, but you CAN do this!
What obstacles have you overcome and how do you stay disciplined?