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!

 

[Buckshot85]

Are there things to add to water to mimic sweet drink without the garbage and isn’t lemon?
I’ve lost all discipline in the last year. Put on about 15 pounds, but could easily lose 20-25 and feel like crap I used to fast and now I have zero self control. My back issues have gotten worse and I need to find out what the hell is going on.

OP, I don’t know exactly what you’re going through, but I hope you figure it out.

Right now, every day is struggle and I’m ashamed, but feel too lazy to give a shit. Maybe I need a shrink before a gym.

 

[Tryin]

Are there things to add to water to mimic sweet drink without the garbage and isn’t lemon?

Depends on your tolerance for "garbage", but I drink the frick out of Mio orange-tangerine. They have a ton of flavors. Took a couple on a canoe trip years ago and never quit. It's straight chemicals, though.

 

[Buckshot85]

Depends on your tolerance for "garbage", but I drink the frick out of Mio orange-tangerine. They have a ton of flavors. Took a couple on a canoe trip years ago and never quit. It's straight chemicals, though.

Well, by garbage I mostly meant sugar or equivalents, salt, etc….. just something to give it a little flavor.

 

[Tryin]

Well, by garbage I mostly meant sugar or equivalents, salt, etc….. just something to give it a little flavor.

 

[kjh86]

Just give yourself small achievable goals every week. They start to build up and next thing you know you have a pile of healthy habits.

 

[JD Jones]

OP- I'm not a doctor but i disagree with long term PSMF.

Commitment to being healthy as a lifestyle is the best way to frame it. Don't look in terms of "until you get to x weight or x inches". You already have recognized you need changes. But the cliche of Rome wasn't built in a day applies. Start by understanding nutrition and what the body needs for fuel. Every one is different but generally if you're stacking good food habits with working out and being an active person... you'll need some balance. I could go on about this but I'm pretty passionate about the topic. If you want to chat in dm I can provide some resources that I have given to others over the years. I was a big boy myself once too!

I didn't read the whole thread but I'm sure others in here have great advice as well.

 

[Shane]

Your doctor's idea of proper nutrition is not going to work. You need animal fat for energy. You need to limit carbs to a bare minimum (at most). You need to eliminate all sugar, seed oils and processed foods. You don't have to starve. You just have to stop eating the wrong foods and start eating only the right foods. Drink water with electrolytes, not alcohol and/or chemical cocktail sugary (or even "diet") sodas.

But before that, you just have to DECIDE that you want good health more than bad-for-you food. Once you DECIDE, you will do it. But you'll never get healthy if you don't DECIDE that it's more important to you than whatever your favorite unhealthy foods and drinks are.

It's not easy. But being overweight and unhealthy isn't easy either. Steak isn't cheap, but neither are prescription drugs, doctor bills, surgeries, or funerals. You just have to decide which form of hard you want to experience.

You can do it, if you decide you want to.

 

[mod7rem]

The strategy:

-You have to achieve calorie deficit.
-To achieve calorie deficit, you need to get hunger under control.
-To get hunger under control you need metabolic flexibility. (Ability to switch between different energy sources).
-To get metabolic flexibility, your body needs training/practice.
-Start training your body by shorteneing the amount of time you eat in a day.
-I find it easiest to start by holding off as long as possible after waking up. First meal between 11am and 2pm.
-2 meals a day works great if you hold off as long as possible.
-Keep practicing.
-Pick one day a week where you only eat dinner.
-The more flexible your metabolism gets, the faster it will switch to fat reserves which = less hunger.
-Keep practicing.
-As the hunger drops, pick one day a week to skip eating altogether.
-Your metabolism will adjust by lowering energy consumption, and weight loss will slow down.
-Fight this with variability. Example; one day eat 3 meals and 2 days in a row eat one meal. Keeping overall calorie intake about the same (still in deficit) but averaged over longer periods of time. Variability to stop metabolic adjustment.

It won’t take long and you will be surprised how that needy feeling of hunger disappears. You may get a short period of stomach noise mid morning as your metabolism adjusts, but not “hunger”. Then the rest of the day is stable energy and alertness.

Then there’s Food Choices.

 

[mod7rem]

Food Choices.

Kept it simple and focus on Real Food for all meals.
-Unprocessed animal and fish meat.
-Veggies.
-Fruits.

If it doesn’t fit into those 3 categories then consider it not real food and avoid as much as possible.

Veggies- when trying to get more metabolic flexibility, try hard to limit starchy veggies.

Fruits- also try to avoid high glycemic fruits. Stick to berries, and high fiber fruits like kiwi.

-I would avoid nuts when trying to drop weight because they’re very calorie dense and add up quick.

Meal composition. Keep it simple.
-first priority is protein. Half or more of your plate should be meat of some kind. Very filling.
-the rest is fibrous veggies.
-no pastas, no rice, no bread.
-small amounts of starchy veggies once every couple days mixed in.
-avoid sauces because they can be very high in sugars and calories.
-use olive oil, vinegars (balsamic, apple cider, etc) salt/pepper and avocado with veggies. The fat from the meat, olive oil, avocado will be good energy sources.

I find some dark chocolate (80%+) is good for killing sweet cravings.

If you can get hunger under control with metabolic flexibility, then avoiding the wrong food choices get easier and easier.

I hope this helps.