How do I become disciplined enough to stop being obese?

[Yaremkiv]

Read Atomic Habits. Read it straight through the first time then read it again and take notes. Trust me.

 

[ThorM465]

The GLP weight loss drugs are extremely effective.

Extremely effective at doing irreparable harm and eating muscle. Just get the sugar(carbs are sugar) out of your system.

 

[TaperPin]

Like a lot of people, big weight swings from the holiday dinners, nonstop high calorie food and snacks, and lower activity levels have always been a normal part my family holidays. It’s been three years focused on changing small things, like actually figuring out calorie count of each meal, switching to lower calorie snacks, not having high calorie left overs in the house, and being happy getting a tiny bit better each year, and it does eventually add up. For the first time ever, I’ve stayed the same weight. Haven’t lost a pound since October, but not having extra holiday weight is a win. A diet where not losing weight is a win is my kind of program. lol

Extra workouts are great for a lot of people, but I’m as active as I’d like to be. Getting older and having more aches and pains from worn out joints takes a lot of enjoyment out of gym time if it means having a sour gut from extra pain killers at night.

Giving up all the good stuff also works for a lot of people, but I’m not one of those. This past year I’ve focused on better tasting food, just less of it. I still eat cake and ice cream at birthday parties, just don’t take leftovers home to binge on the next day. I still have stuffing, mashed potatoes, ham, turkey, steak, hamburgers, sausage/bacon, pancakes, and biscuits and gravy, you name it I still eat it, just less of it and leftovers from family get togethers go home with one of the kids. I gave up egg nog and ice cream completely a few years ago, but added it back in this year for special occasions. A little of each was never the problem, eating huge amounts of leftovers was.

However guys find small wins, good for you and keep it up, the pounds weren’t put on in a single year and they don’t have to come off quickly.

 

[*zap*]

Embrace self imposed adversity daily. Be a king and not a slave.

Sugar is a big problem.. limit sugar amap. Under 50 grams daily is good. 0 gr processed sugar and 0 processed foods.

 

[MeatMissile]

 

[Jon C]

Like a lot of people, big weight swings from the holiday dinners, nonstop high calorie food and snacks, and lower activity levels have always been a normal part my family holidays. It’s been three years focused on changing small things, like actually figuring out calorie count of each meal, switching to lower calorie snacks, not having high calorie left overs in the house, and being happy getting a tiny bit better each year, and it does eventually add up. For the first time ever, I’ve stayed the same weight. Haven’t lost a pound since October, but not having extra holiday weight is a win. A diet where not losing weight is a win is my kind of program. lol

Extra workouts are great for a lot of people, but I’m as active as I’d like to be. Getting older and having more aches and pains from worn out joints takes a lot of enjoyment out of gym time if it means having a sour gut from extra pain killers at night.

Giving up all the good stuff also works for a lot of people, but I’m not one of those. This past year I’ve focused on better tasting food, just less of it. I still eat cake and ice cream at birthday parties, just don’t take leftovers home to binge on the next day. I still have stuffing, mashed potatoes, ham, turkey, steak, hamburgers, sausage/bacon, pancakes, and biscuits and gravy, you name it I still eat it, just less of it and leftovers from family get togethers go home with one of the kids. I gave up egg nog and ice cream completely a few years ago, but added it back in this year for special occasions. A little of each was never the problem, eating huge amounts of leftovers was.

However guys find small wins, good for you and keep it up, the pounds weren’t put on in a single year and they don’t have to come off quickly.

I gained 6# in December on egg nog. But my weight training skyrocketed.

 

[Speaks]

They way you get good at doing hard things is by doing hard things.

Start with small hard things and graduate on to larger ones.

Didnt read this whole thing so maybe you already arrived at this but Im not so sure the diet recommendations your doc recommended are the best approach. Some things to consider.

1. No matter what else you do cut out sugar and refined carbs like highly processed food
2. Fat is highly satiating, might be worth leaving in if it lets you keep to the rest.
3. Most people are terrible at controlling what they eat but are better at controlling when, intermittent fasting is powerful. Sure studies show that if callories are kept equal it does not help, not sure if thats really true or not but reality is calories will not be kept equal. If you only eat dinner what specifically you eat is less important.

Fasting is hard at first but gets real easy, honestly I would start with a 36 hour fast, it sucks but its will be fine. Only water, coffee, tea, and electrolyte drinks. Wait a week and do it again.
After that just only eating dinner will be a cake walk.

Another thing to try is buy a CGM. Eat whatever will keep blood sugar under 120. Real hard to not loose weight with blood sugar averaging under 100 and never spiking over 120. Turns it into a bit of a game, dont want to eat that cookie because it screws up your score for the whole day.

 

[Maxhunter]

I’m the same height as you and I weight 155lb. I’m 65 and have been exercising my whole life. Motivation is good but it’s the daily exercise routine that will help loose the weight. Most people have good intentions but after a couple weeks they start using excuses why they can’t exercise. I fill guilty if I don’t do some kind of exercise daily. If I was in your shoes I would go to a gym and find a good personal trainer who will set goals for you. Also lay off the sugary drinks and watch what you eat. Don’t get sucked into drug induced weight craze crap. IMO it’s a life style change. Good luck!