How do I become disciplined enough to stop being obese?

Find the combination of things that works for you, we’re all different. You just have to figure out how to eat like a 190 lb person and the weight will slowly come off.

It won’t go perfect every week, we’re all human. I can put the pounds on quick and they come off really slow. It sounds crazy, but I ignore get skinny quick plans or diets - they never worked for me or anyone I know. I’m also not interested in eating weird stuff. The cool thing is we don’t put all the weight on overnight, and we don’t have to take it all off overnight.

How about a plan that starts with you not changing anything for a week? It’s just guessing if you don’t understand where calories come from. Without changing anything for a week, write down the calories of everything you eat. Get a kitchen scale if you have a hard time guessing weight of things. Most people eat the same things every week, so it gets easier figuring it out. Just this information is a huge first step.

We don’t realize how many calories we are eating. Some meals are not bad and some are super high calories. Some snacks aren’t bad and some are crazy. 3,500 calories makes a pound of fat. Cut just 125 calories a day and it’s a pound every month. I gave up eating buttery popcorn every night watching tv, replacing it with something with half the calories and just that made 20 lbs of difference in one year.

We all know some things are just kriptonite and they can’t be in the house or we’ll eat them. I can’t keep potato chips, popcorn or orange juice in the house or I’ll gain a pound every week. The misses can’t have stroganoff in the fridge. Another friend can’t have candy bars around.

Competitive eaters stretch their stomachs out drinking large amounts of water all at once. Drink normal amounts of water, but do it twice as often and drink half as much each time. How about that, a system that doesn’t tell you to drink more water.

Have “free” low calories foods available to snack on and as part of every meal. You don’t even have to count their calories. Nobody ever got fat eating apples, grapes, carrots, celery, sautéed onions, bell peppers, brussle sprouts, green beans, peas, etc. Getting better at seasoning makes many of these more appealing. Keep jarred peppers, hot sauce, balsamic, flavored olive oil, spice blends, and other high flavor condiments. Vegetarians are by far better at seasoning low calorie foods than we are.

Carbs are killing us - rice and breads might as well be straight sugar, so treat them like that. We still have bread, but rather than four dinner rolls or biscuits, I try to stop at 2. Rather than cooking a full cup of rice, cooking half that eliminates seconds.

Work new meals into your rotation that are high taste and moderate calories, leave crappy low calorie meals for someone else. Miso baked salmon is now one of our favorites. Cajun spiced chicken breast is another. There are some great marinades in the spice isle for chicken. We still have high calorie sweet and sour chicken, but slightly smaller portions and served with extra grilled bell peppers and a huge side of broccoli with a balsamic glaze. Even if it’s really small, try to get in the habit of having one. Half the time I won’t even eat it, but it’s a free food, even with high calorie dressing. Have you ever heard of a fat salad eater?

An accurate freight scale that reads at least to the half pound gives evidence things are working. If I’m doing the work, it helps feel like it’s paying off if even a pound lighter each month.
 
No Sugar No Grains (NSNG - Vinny Tortorich) helped me drop about 25 lbs in 8 months, have been able to maintain it and it now how I see eating for the rest of my life. Not full keto, but keeping any sugars low and natural (blueberries, dates) is a huge aspect, basically its the only thing that's worked in 20 years of trying, and don't have to maintain 'full keto' and can do it very naturally (basically zero processed foods). Lots of good advice above, exercise is a must, but sustained changes to diet is also required.

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If you haven’t already, cut out alcohol. Try your best to get good sleep. The “awe fkit” is too easy when you are buzzed, hung over, or tired

The best diet is the one you can stick to. Things like carb deprivation do work, but for most are not sustainable in the long run. What works for me is: meat, eggs, veggies, fruit, nuts. If grows from the dirt or a tree or is an animal part it’s good to go. (Potatoes and rice once or twice a week in moderation for weight loss goals) No ingredients so to speak. Water and black coffee to drink. Don’t see anything wrong with sparking waters. Everything I eat is delicious. I don’t count calories or macros. Also, it’s OK to feel hungry.

Weight loss happens in the kitchen, getting in shape happens in the gym. Don’t over do the exercise. Walk, hike, bike. You don’t have to get crazy here. Ease into it. Don’t be a couch potato. You can disguise exercise with fun stuff (playing pickle ball, paddle boarding, hiking, biking, etc.)

Stay off the scale. There will be days you gain weight and that can be mentally brutal. Weight loss is long term. Monthly weigh ins at most.

This is who you are now. You do these things now and you don’t do those things anymore. You will never regret eating the right thing and getting some exercise.

you know how, you just have to do it.
 
I am male, 33, 5 feet 7 inches tall, 245 pounds and I have a 46 inch waist. Doctor told me the other day to do a PSMF until I get to at least 35 waist inches.

PSMF is all lean protein with veggies for fiber and very little fat. Only what comes on the protein in trace amounts.

Every time I start I make it a few days and then break. How can I become disciplined enough to do what the doctor says and stop being obese and change my life?
Welcome to Rokslide.

Tell the us about your hunting experience.
 
This is what I do. I step on the scale every morning. If I don't like what I see, I eat less until I am back to where I want to be. If I am under weight I treat myself. Doesn't take long and you will know what food makes you pack on the pounds. Cut those out of your diet or save them for a treat day if it is something you really like.
 
I am male, 33, 5 feet 7 inches tall, 245 pounds and I have a 46 inch waist. Doctor told me the other day to do a PSMF until I get to at least 35 waist inches.

PSMF is all lean protein with veggies for fiber and very little fat. Only what comes on the protein in trace amounts.

Every time I start I make it a few days and then break. How can I become disciplined enough to do what the doctor says and stop being obese and change my life?
Strict Carnivore diet. Don't tell your doctor you are doing it. Just show up in a year 40lbs lighter.

I struggled with weight my whole life
Between 220 and 240 for most of my adult life. Ive been strictly carnivore for 1 year, mostly carnivore for coming on 3 years now. I weigh a steady 190lbs at 5 foot 10.

I went from 220 to 190 in about 6 months of strict carnivore. No counting calories, or anything. Just eat, beef, butter, eggs and cheese. Chicken, pork and fish are fine but not as beneficial.

I eat carnivore for around $10 a day. Thats eggs, 1lb of grass feed ground beef from Walmart and a protein shake is my usual day.

You can do it.

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Good on your for reaching out for help/insight! Its not an easy thing to do and shows some self awareness. There is a lot of good advice so far!

Just try to keep it simple. Don't try a big fancy diet or go ham, no pun intended ;), with a gym plan, trainer or fitness program. Play the long game, starting with small steps towards consistent life style changes.

If you break it down to its basic element, weight loss/gain is all about calories in vs calories out. If you consume more calories than you use in a day = you gain some weight. If you consume less calories than you use in a day = your body starts breaking down its own energy stores to make up the deficit = weight loss :)

I love the KiSS principle (keep it simple, stupid). Try small, simple changes. It may be helpful to download an app to log your diet as is currently. You dont even have to change your diet, just become more aware of the calories in the foods you currently eat. Then you can start thinking of how you'd like to maybe make one or two small cuts/changes.

The other important thing we all know about is exercise. Just start off with a 5 minute walk a few times a week. Then up it to everyday and go from there. Any exercise is better than no exercise, so if you dont like to walk, ride a bike, swim, or get a barbell to keep by a chair for a few reps every now and then.

Keep it simple and be gracious. Its a long term change and its not easy. Figure out your "why" and keep reminding yourself of it.

Cheers,
Smoke
 
Despite what people may say, GLP-1’s are truly a great choice to get you started.

We have decades of experience with them. They fundamentally assist with weight loss and improving health.

You will still need to learn to eat healthy. But it’s a much easier battle when you’re not fighting cravings every two seconds.

Cost will depend on insurance and co-morbidities.
 
Find a group of guys that will help keep you accountable. It’s a hard journey to step into completely on your own because on the days you want to give up, there’s no one to push you in the right direction and you will quit if you can choose the easy way out to start out with.

Like said, set small goals for yourself. Sure you may want to lose 50 lbs but if that’s the only number you think about, you’ll give up early because 2 pounds may seem like nothing after you’ve busted your butt for a few weeks. It sounds corny but the saying “Rome wasn’t built in a day/week” or whatever time frame you wanna add in there rings true. It’s baby steps man. Your body is gonna go through a shock to start out with and it’s hard to get past that initial slump. I can tell Every time I start a real stir stint of really healthy eating, I know I’m gonna get some headaches and feel crappy for a couple of days when you I cut out most of my carbs and sugars.

I think one thing that helps a lot is sign up for something. A 5k, tough mudder, something that gives you an ultimate goal to work towards that can keep you motivated and you know that If you dont workout, you’re gonna get your azz kicked.

Good luck man! I’ve been in your shoes. I’m 5’6 at one point was at 225. Currently sitting closer to 180 but it’s still work just to maintain and try not to get backwards. I think the meds are not the answer because if you don’t change your habits and lifestyle, you’ll gain the weight back once you get off of them.
 
https://andyfrisella.com/blogs/real...ur-full-potential?_pos=1&_sid=090a1cc00&_ss=r
Listen to this and then do it. There is a highly misunderstood social movement around 75 hard/live hard. It is not a diet or exercise program. It is a mental toughness program to be repeated yearly as a lifestyle. It will fix the exact problem you are seeking to fix. Most people know what they need to do. They lack the discipline to take massive action for long periods of time in order to get results. Also, it is scalable. You can tailor the diet and exercise to fit your needs and level of fitness.

I did not have a problem with my weight, alcohol, or drugs, but I definitely had a discipline problem. I have good genetics when it comes to obesity, but my diet of a 6 pack of soda and a box of oreos a day had me destined for diabetes. Also, several societal temptations were threatening the happiness of my marriage as well as my happiness through the guilt of knowing it was wrong, even though main stream society accepts it as normal. After a few years of doing 75 hard yearly I have completely changed my life. I eat healthy and feel as good at 40 as I felt at 18. I make more money with better time management and more fulfillment than ever. I have none of the guilt that came from taking actions that I knew were lazy/wrong because I now take complete responsibility and control over my actions. I have a level of discipline that I thought would not be possible. No soda, drug, food, temptation, etc has control over my decisions and actions.

This is the tool that most are looking for and will fix multiple things that drugs or a specific diet cannot fix. It will develop the discipline to adhere to whatever diet/exercise program you decide to go on. Also, the discipline is valuable to take the action necessary to achieve any other goals not related to fitness/diet.
 
Every time you want to “cheat/break” put it off till tomorrow.. quitting now is emotion don’t quit on emotion, if you keep quitting tomorrow you can do anything in life…

Best advise I’ve ever recieved
 
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