How to a lifestyle as opposed to a thing you go on/off

Tylerdurex

What I mean is you see all this 12 week programs where people put their lives on hold for that time . No drinking no nice meals or sweet things so that in turn means no vacation s no weekends away no nights out etc . These Spartan 12 a week programs don't work in the long term because if you can't maintain a lifestyle forever the bad habits will come back and with.it the weight. They are people out there that have been able to strike a balance but some people struggle when you allow cheat type food's into the equation. A slice of pizza a beer or 2 just wont cut it . They just want to throw all the rules out the window and go big wild . Anyway just need.some.insiggt on how to make it a lifestyle

Alf Veedersane

Tylerdurex wrote: »

some people struggle when you allow cheat type food's into the equation. A slice of pizza a beer or 2 just wont cut it . They just want to throw all the rules out the window and go big wild . Anyway just need.some.insiggt on how to make it a lifestyle

There is a way to accommodate a slice of pizza or a beer or two. Maintaining a healthy weight isn't about eating salads with a side of dust all year round. The people who struggle most have (a) no idea about nutrition, (b) can't cook or (c) don't want to make the changes they need to enough. Or combinations of those.

If a slice of pizza and a beer won't cut it and you need to make a lot of changes, then ask yourself where your priorities actually lie.

Assassin saphir

I was told by a former manager that it takes 21 days to form a habit and I use this for all challenges. I gave up a 30 a day smoking habit by getting to 21 days. Same applies to lifestyle. After giving up smoking I piled on the pounds and 2 years ago I decided to get in shape. What I found work for me was little changes. Prepping my meals in advance, healthy home cooked meals, taking a packed lunch to work everyday and having a decent breakfast. Nothing nicer than coming home to dinner already made after a long day. This also frees up time to be more active. I took up running and swimming. It's been a slow burn. I'm down 3 stone in the 2 years and a healthy size 8 to 10, I'm fitter, look better and have saved loads of money by cooking and bringing lunch which in turn I used to go on 2 long haul holidays . I still allow myself the odd treat or a beer but will be a bit more active that day so I don't feel too bad. Have a goal in mind and get there slow and steady.

Assassin saphir

I forgot to add 2 points that worked also. If you shouldn't be eating it don't have it in the house to avoid mindless snacking. Meal prep also prevents grazing while cooking. Lastly the getting active part has to be something you enjoy. I stuck with running because I love it to de-stress. I also took swimming lessons as I couldn't swim. People say you have to do weights etc I have no interest in weights however my job is fairly physical. Find something you love and you will stick with it.

caviardreams

I echo the points above about habit and routine. Exercise/activity and a new diet will seem hard at first but keep persevering and it becomes the norm and requires less effort to stick to it e.g. it's just normal to go to the gym on a monday evening, or g for a walk at lunchtime etc to the extent that's it's not even a decision you consciously have to make, it is just a normal/habitual part of your day.

I also eat a lot of the same foods/meals with minor tweaks - like 3 or 4 dinners I rotate or change slightly, very similar breakfasts and lunches everyday so they also become habits and a routine that I don't have to think about much. I appreciate that this may be boring for a lot of people though, and they may actually want lots of variety to keep things more interesting - see what works for you.

Macy0161

Missed this, but as operation transformation is on the telly again to annoy me...

I think this is why working out deficit and counting calories worked for me - it was a gradual change in diet rather than a complete change in one fell swoop. For most obese people, they probably don't need to change much initially - portion control would've been the biggest thing for me in the initial weeks and probably months starting well into the "morbidly obese" category of the BMI. Counting/ weighing food also educates you to the different foods as the deficit gets relatively harder achieve and I found that extended my diet looking for less calorific or more filling alternatives. I think that is still going on tbh, I'm now always trying new recipes and foods I wouldn't have considered.

I do think forming the habit is a major part of it too. And exercise - yes it's mainly diet, but especially when working to a deficit, exercise gives you a bit more wriggle room on the diet front. And if you get into it, you can see the benefits of dropping weight in most endurance sports such as running and cycling.

As for binges - well I always kept my Friday night beer and crisps night. No doubt it slowed the weight loss, but going back to the sustainability aspect it was and is an outlet I need mentally and socially. Luckily coincided with the availability of nice/ craft beers - they've got the be healthier with less ingredients anyway! But I tracked the beer and the poor food choices I made and I think that helped me stop Friday night cheat night becoming a whole weekend.