This is something I shared on another thread about trying and failing to lose weight in the past.
Based on my previous attempts, it’s not just about discipline and motivation. Willpower would only last me so long. Eventually life got in the way, habits get interrupted, and my discipline and willpower were stretched thin. I would have success for a few months then fall back to where I was before.
For me, I had to let go of the negativity. I was eventually always hitting a point of wanting food more than not liking how I looked. I had to find something(s) I wanted more and it needed to be a positive process of wanting to improve myself. It sounds a little silly, but flipping that script really helped me.
I even made a dumb goal for myself, do a pullup for the first time in my life.
Before I would exercise because I ate too much and felt I needed to burn some calories. Now I work out because I want to. I like how it makes me feel, seeing the changes in my body, and how it’s moving me towards my goal. Or it’s much easier to pass up snacks in the breakroom because I want to, not because I can’t have them.
I don’t know your life or situation, but stay strong and good luck on your journey.
Dude, I weighed 450-470 almost my whole adult life. Nothing was a permanent solution. I could barely walk and I was in constant pain in misery. Now I can walk 6-8 miles any time I like. I’ve lost 165 pounds so far, and I feel awesome!
I’m not bragging, I’m just happy. Yeah, it took a while, but IT. WILL. WORK.
All I did was follow “The Obesity Code” by Dr. Jason Fung. That’s it. No pills, no “diet food”, and no bullshit.
Please try just one more time!
Everyone here has great advice but I think that rather than focusing on small wins and achievements, I do better focusing on micro wins. So that is the concept I would put out there for you.
Frustrated about the weight?
Hey, you thought about weight, a micro win. You didn’t have to think about it, you could have stayed in avoidence, but you didn’t. Acknowledge that as a win.
Don’t know what to do to get better?
Hey, you are already moving towards consideration of solutions. Seeing that you don’t know what to do yet is the first step in finding out what to do. Acknowledge that you are actually taking a step, a micro step, forward, just by feeling confused about this.
Some of us have to start smaller because we have more stuff to deal with than is the norm. I myself can’t exercise at all, and have neurological issues affecting my health, but I have lost twenty pounds and counting since September. That is why I taught myself to microdose on positivity. And it has worked. Every time I notice myself getting discouraged and down on myself I remember, oh this is actually a good sign, I’m actually engaging with this problem, this is what it actually feels like to make progress. Sometimes the feelings suck but they show I’m doing something different.
Pain is a construct of the mind. Equally hunger is as well. You definitely will not die if you don’t eat for a day or even half that time. Do not focus on the things you cannot eat but rather there are plenty of things to eat and drink that are perfectly legit (coffee and tea).
You do not need to start off big. Do it step by step. Incremental changes. Fast 8 hours, then 9 hours then 10 hours and so on. While it helps, don’t even watch calories when you break your fast.
At at the end of fasts, see how much further you can go without eating.
These books really helped me
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
https://www.amazon.in/Obesity-Code-Unlocking-Secrets-Weight/dp/1536682187
OP, would having more direct support help you? Would your insurance or health savings account cover becoming a client at The Fasting Method or something like Virta Health https://www.virtahealth.com/?
Motivation does very little to keep people in anything challenging. I would recommend reading atomic habits or at least watching some YouTube/reading a summary. Building habits based on neuroscience will get you further than motivation and goals.
One thing that helps me about the IF approach vs other diets is that it matters less WHAT I eat and more WHEN I eat. I pretty much eat whatever I feel like between 12pm and 8pm, and still lose weight. know I would make quicker progress if I ate healthier all the time, but this is a marathon, not a sprint, and the food flexibility makes it more sustainable to me. Maybe try treating yourself occasionally to give yourself something to look forward to, and to make the fasting periods feel worth it? The other thing that helps me is weighing myself at the same time every morning (after I use the bathroom, and before I drink anything). Every new low weight reminds me that this is working, even though some days I’m heavier than the days before. If the fasts are too difficult for you, maybe try changing the time or the length of your fast to keep yourself comfortable and consistent.
I’ve had the most success with keeping an actual paper calendar and writing down my exercises each day. I can glance at that calendar and see gaps or see days that are filled. I think the visual would be a great aid in doing IF if that is your goal. Jot down how many hours you fasted each day. We all have the apps but seeing an entire month at a glance might help you. I’ve been doing this for about 10 years for exercising and it really does help. Good luck!
Hi! Don’t give up! We all have rough days. It will get better!
It would be helpful if you told us what you have been doing so that we can give you better, specific advice.
What is your fasting window/plan?
Did you change your diet before starting IF or did you jump straight into IF? With IF, we focus on WHEN we eat, but changing WHAT we eat can really help level things out in a way that makes fasting easier.
Pain is temporary, but the results will be worth it because it will lead to less pain in the future! You got this. It’s a slow race but very much worth it. You don’t even have to make drastic changes immediately. Just phase them in!
Remember that anything worth doing is worth doing poorly. Don’t scrap an entire fast if you eat something. Or if you eat 3 meals one day, so what, keep going. Try again the next day. It took you many years to form the habits you have now, and it will take more years to change those habits. Change one or two things at a time. All at once is hard to stick too.
Source: am down 90lbs from 360, (was 390 years ago), and don’t do everything perfect. But have tried (and sometimes. failed) to fast most days. It get easier with time. Eventual IF becomes a new normal and is just how you eat. Days with 3 meals just become special.