How do I become disciplined enough to stop being obese?

[doc holiday13]

At your body specs, you could loose that weight FAST if you're willing to DENY your body/brain of what it says its "needs"

There are a few ways to kick things off. OMAD( one meal a day) for 10 days then a 3 day water fast. Coffee and tea are acceptable beverages but no added sugar or cream/milk. Include a few pinches of sea salt in your water so you don't loose electrolytes. Repeat 10 day OMAD with a 3 day water fast.

When coming off a fast do not just gorge yourself. Eat something small and snack sized, ideally a pre and probiotic to get your gut bacteria into check then 2 hours after breaking fast have a healthy meal like a salted and peppered steak with some carrots or broccoli

You'll want to do blood work after your second water fast. Plus side is you'll already be fasting so just schedule your blood work to happen at the end of your fast. Blood work will show your Dr. what is happening with your body

FYI a lean meat diet will leave you feeling unful. You need fatty meats, butter, coconut oil to help feel satiated

 

[rustyN]

Didn't read all the responses. I'm sure there is some great info, I'm sure there is some horrible info. Here is my 2 cents.

To qualify my input - I lost just over 50lbs in 19 weeks (start of March to early July).

First - you have to commit, forever, to changing your lifestyle. Took me a few years to finally fully commit, but it's been amazing. You have to be dedicated, there are gonna be shitty days and temptations but there is a lot of satisfaction in saying no.

Second - accurately track everything you put in your body. I used a coached app called MacroFactor - easiest F'in way to do it. Weigh yourself daily, weigh your food and input it correctly, and don't exceed the caloric intake the app recommends. Guarantee you'll lose the weight. Eat the food you want, when you want.

Tracking is cumbersome at first, but becomes second nature. Once you realize how HORRIBLE for you a lot of the foods are you eat, you'll WANT to change your diet and lifestyle.

Lastly - move your body. Get 10k steps a day, no matter what. It didn't matter what the weather was doing, how I felt, what else was going on, I didn't go to bed without going for an evening walk and making sure I got my steps in. I work a desk job and have a decent commute, so I'm always way shy of my steps by the time I get home.

 

[mtbraun]

Before you can implement any tactic (and there are many in the comments), you must decide that where you are is not where you want to be. Otherwise nothing you do tactically will last. So, my recommendation is to do some REAL soul searching and commit to a different lifestyle.

 

[Hunter26]

Lots of good info and some that isn't needed but hey it is the internet!

I would highly recommend the book (on paper or audio) "Good Energy". Education on proper nutrition is very empowering. How to do it and why you do it.

As many others have said, find what works for you. For me if I work out I eat well. I just get this feeling that I am not willing to waste the hard work I put into the physical training by eating like crap. It is crazy, like a light switch that goes on and off.

Amazon.com

 

[gtriple]

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?

You need a partner to help keep each other accountable. Find someone close to you that is disciplined and you trust enough to be honest with.

As much as you’ll see it on instagram, exercise, especially cardio, does basically nothing for weight loss. I’d actually recommend that you go into the gym and start lifting heavy weights. You’ll feel better about it, your muscles will grow, and as your muscles grow, the calories needed to sustain them go up, so you actually end up losing weight because of it. Plus it’s just more fun to lift weights than walking on a treadmill for an hour.

 

[gtriple]

Lots of good info and some that isn't needed but hey it is the internet!

I would highly recommend the book (on paper or audio) "Good Energy". Education on proper nutrition is very empowering. How to do it and why you do it.

As many others have said, find what works for you. For me if I work out I eat well. I just get this feeling that I am not willing to waste the hard work I put into the physical training by eating like crap. It is crazy, like a light switch that goes on and off.

Amazon.com

View attachment 944310

This book is fantastic, but is very difficult to read/listen to. A quick ChatGPT summary can get you the info from this book.

 

[gtriple]

Didn't read all the responses. I'm sure there is some great info, I'm sure there is some horrible info. Here is my 2 cents.

To qualify my input - I lost just over 50lbs in 19 weeks (start of March to early July).

First - you have to commit, forever, to changing your lifestyle. Took me a few years to finally fully commit, but it's been amazing. You have to be dedicated, there are gonna be shitty days and temptations but there is a lot of satisfaction in saying no.

Second - accurately track everything you put in your body. I used a coached app called MacroFactor - easiest F'in way to do it. Weigh yourself daily, weigh your food and input it correctly, and don't exceed the caloric intake the app recommends. Guarantee you'll lose the weight. Eat the food you want, when you want.

Tracking is cumbersome at first, but becomes second nature. Once you realize how HORRIBLE for you a lot of the foods are you eat, you'll WANT to change your diet and lifestyle.

Lastly - move your body. Get 10k steps a day, no matter what. It didn't matter what the weather was doing, how I felt, what else was going on, I didn't go to bed without going for an evening walk and making sure I got my steps in. I work a desk job and have a decent commute, so I'm always way shy of my steps by the time I get home.

Agreed on the tracking. Except just to get started, I’d use an AI calorie counter. They are surprisingly accurate and make it a lot easier and less cumbersome than manually inputting things.

 

[TaperPin]

Not saying someone is an bot, but imagine how helpful we will be when bots get good at replying and asking natural sounding follow up questions. Posts could be followed for months showing progress, trickling out paid placements of everything from fitness watches, calorie counting apps, gym chains, supplements, medications, scales, walking shoes, brands of low calorie foods, underwear that doesn’t chaff, dating outlets for newly buff dudes, and the rifle he smacked a huge AI generated buck with. lol

It’s still a valuable topic many of us have to spend time managing.

 

[bnewt3]

Im in a similar boat.

I think we, as humans, are extremely good at convincing ourselves of things in the moment, even when its in direct contradiction of a larger goal.

Having specific goals seem to help most people(IE I want to lose 30lbs in 6 months, vs i want to lose some weight with no timeline). writing those goals down and having them in conspicuous places also seems to help alot of folks. Having a specific reason for the goal. For instance, Im buying points in WY for an elk hunt. I cant do much humping without a pack right now, much less with a pack and meat, and im from NC, so add in the elevation and im useless. I know losing weight will help a ton but increasing fitness, especially cardio fitness also has to be part of that.

Good luck. Im rooting for you!

 

[V2Pnutrition]

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?

I have not read all of the responses and you didn't ask for "what strategy is best...?" You asked the very honest (and best) question of "how can I become disciplined?

Here is the only answer I've found to work: you do what you need to do when you don't want to do it because the consequences of not are far too great (health, life, family, etc.).

And then you do over and over and over and over again. Eventually that 'discipline' drifts into habit. It's so routine that it's almost harder to NOT do than it is to do it.

There's lots of things I did to lose 140lbs 15 years ago, but that was at the heart of all of it.

Simple...not easy.

 

[bnewt3]

agree with post above.

How to lose weight is a somewhat simple answer......more calories out than in. How you go about that is where there are alot of different opinions and seemingly conflicting data: what kind of calories you need, what proportions, etc. Lots of debate there. What I have observed is that there are multiple ,proven ways to skin that cat.

How to become disciplined enough to stick to a plan is typically the hardest part. So as previous poster said, you are asking the right question.

I think Mike Tyson said something like "discipline is doing something you hate like you love it"

 

[tuck2034]

Welcome to Rokslide.

Tell the us about your hunting experience.

Thanks. I have not hunted yet but I want to get into shape before I do. I am in Utah. I figured most hunters know what it takes to get and stay in great shape so I figured I'd ask here.

 

[River Reaper]

Skipping meals really helps with keeping my daily calorie intake low. I never eat breakfast, try to eat a small lunch after noon, then eat whatever I want until full in the evening before 6:00pm, usually meat and potatoes or rice and pretty healthy. Sometimes I skip lunch. It gets easier the more you do it.

Also, go for a long walk after every meal. Don’t keep any junk food in the house and resist the urge to buy it at convenience stores. Try to do some form of muscle building exercise everyday, even if it’s just 20 pushups and some air squats or lunges, takes 5 minutes of your time. Anything is better than nothing, and you’ll feel good even with a small effort.

 

[gtriple]

Thanks. I have not hunted yet but I want to get into shape before I do. I am in Utah. I figured most hunters know what it takes to get and stay in great shape so I figured I'd ask here.

I wouldn't delay hunting until you are in peak physical condition. Even if you go out there this season and only do short day hunts from the truck, you'll kill 2 birds with 1 stone. First, you'll actually be exercising. Second, you'll start to gain more of the drive to want to hunt harder/more and that could motivate you to getting into better shape.

 

[Cannonball]

I wouldn't delay hunting until you are in peak physical condition. Even if you go out there this season and only do short day hunts from the truck, you'll kill 2 birds with 1 stone. First, you'll actually be exercising. Second, you'll start to gain more of the drive to want to hunt harder/more and that could motivate you to getting into better shape.

Even if you dont hunt but just hike and glass, you will gain experience as well as exercise

 

[rustyN]

Agreed on the tracking. Except just to get started, I’d use an AI calorie counter. They are surprisingly accurate and make it a lot easier and less cumbersome than manually inputting things.

None that I tried were accurate. They got the ingredients/components correct, but the actual weight/serving was way off.

 

[ssgjpd]

There is a lot of good suggestions in here. But it ultimately starts with you and your desire to implement the changes/lifestyle that is needed. You also need to have the will power to say no to yourself and to others and do not worry about hurting feelings.

The easiest way is to get a good nutrition plan and meal prep. I found that having meals made ahead time made it easier for me to start and stay the course. The next is to be consistent at it. Having this consistency will play a huge role in this endeavor.

Start tracking your steps. I make sure I do 10K steps a day (this does not include any cardio sessions). Then find a workout program that you enjoy and start slow. Do not jump right in a try to hang with the people next to you as you will get unmotivated. Do you what can and slowly progress. Sleep is your friend as it allows your body to recover.

You can do it once you set your desire to make this change. It will be tough at first, but once you get in the routine it will be easier.

 

[Bignick612]

I didn’t read through this whole thread but from what I’ve seen you’ve gotten lots of really good advice. What I can tell you is that if you can only make it a few days then you don’t want to lose weight. You are not going to find any magical motivation or self discipline techniques to make you do it. You have to deep down truly want to change yourself just because you want to and you know it’s right. That’s not going to happen overnight and you have to start small and ease into it. Easier said than done but most people won’t change just because someone else wants them to.

That diet recommended by your DR sounds like a recipe for failure also. Your body needs fats, limit them but don’t eliminate them. Don’t feel like you have to go all in on a diet all at once. Start anywhere you can to ease into it. Make one healthy swap a day the first week, then two or three swaps and before you know it you’ve lost 5 pounds and are finding that motivation because you want to continue the progress you see, not because someone told you to do it.

I’m no expert but in 2022 I went from 290 to 180 naturally because I couldn’t stand myself that way any longer. I feel that’s what it takes to find that discipline to change. I’ve had ups and downs since and have kept the weight off but it’s genuinely a lifestyle change for the rest of your life if you want to maintain it.

 

[tuck2034]

This is a video of Lyle McDonald's version of PSMF. It is very science based and was first invented for obese people.

Basics:

1 gram of protein per pound of LBM for category 3 dieters which is above 30 percent bodyfat. Higher protein levels are required the leaner you are.

Full body workout 2 to 4 times per week.

Some low intensity cardio is OK.

Extra fats from some fish oil pills for hormone reasons.

Supplement with proper electrolytes and a multivitamin.

The idea is to maximize protein intake while absolutely minimizing caloric intake. You just hit your protein requirements and get some fiber along with everything else I mentioned, and the calories fall where they fall. Usually 600 to 1000 per day.

 

[Hunter26]

Very basically put in my experience this is what you should do. Don't eat packaged food. Eat meat and fresh whole vegetables. Avoid, carbs, sugar and seed oil (avocado oil and olive oil are good). Stay active as much as you can and the weight will come off.