Weight loss, is willpower the answer?

[ShitIforgothelves]

So pissed off to be coming to the end iof another year exactly where I started it.

Still overweight and unhappy about it.

The money and time I've spent trying to lose weight in 2023 but achieved nothing.

If you've managed to lose weight is it sheer determination and will power?

I can do it but one slip up and I just end up thinking fuck it. One chocolate leads to lots of chocolate, etc.

I have a BMI of 28. I would like to lose a stone and a half. I manage to do the half then get bored and it creeps back up again.
I weigh exactly the same as I did in March 2020 because I remember going to a slimming world meeting a week before lockdown!

I’ve been in a similar situation OP, it’s so tough.

You can’t rely on willpower or determination though. You need discipline. Delaying instant gratification (tempting food, sitting on the sofa etc) for something you don’t necessarily want to do (cook a healthier meal, go for a walk) is the answer. It’s hard. But so worth it if you can build up that discipline and consistency.

The ‘easiest’ way to do it is to try and find activities and healthier foods you enjoy, while not completely denying yourself the things you enjoy.

Thank you. Yep maybe discipline is the word I meant.
My husband is slim and can eat whatever he likes, he keeps saying December is for treats! It's alright for him, he weighs less than I do!

No. It’s not willpower. Because will power has to be effective 100% of the time and as humans that just can’t work, we’re not perfect!

The answer is
slow and steady changing of habits and lifestyles. Changing one things, doing it so much it becomes habit. Making changes that align with your internal values, if you hate running you’ll never be a runner no matter how many times your do it.

Its long and it’s boring. There are no quick fixes. But it is the only way.

The Change Academy Podcast is very interesting to listen to if you’re thinking about changing your lifestyle for good.

Agree with post above. Also helps massively if you plan out EXACTLY what you're going to eat for the week, snacks included. Increased walking also helps a lot more than you'd think. Good luck, it is bloody hard!

Thank you. Yeh I need to stop thinking there's a quick fix, it's hard and takes a long time!

I walk dog every day.
I've just started exercise, circuits, twice a week which I like.
I used to run, want to get back into it.

With food I know exactly what I need to eat, it's all those temptations isn't it!

Your husband is not helping is he? I found a diet coach - WW, Slimming world or in my case a Personal Trainer, really helped keep me on track and boost that determination. My own husband kept telling me I looked ‘fine’ I didn’t feel it.
If joining a group, and getting a detailed diet plan has worked for you then that’s what you should do.

Don't buy the stuff in the first place, if you can help it. Richard Osman is one celeb who has been very candid about his relationship with food - if junk food like chocolate or biscuits is in the house, he will eat it and on the weight goes. It is akin, I think he said, to be a drug addict. I am largely in the same boat.

If your husband likes treats and doesn't put on weight, if he has them in the house, have them discreetly tucked away and maybe not tell you where. It's all tricks and tactics, not simply willpower. Out of sight, out of mind for instance. If I see it, I want it.

Eat healthily and enjoyably if you can. Real tasty fare for me is tinned mackerel in water (£1 from Waitrose), brown rice (about £1.60 from Sainbury's) with chopped onion, soy sauce, tomato, maybe some kale or broccoli to go with it. I don't feel hard done by! For a treat, instead of mackerel, fillet of salmon (£5 or 2 at Tesco).
Do have your veg, or the cravings kick in again.

The one-day fast is not a bad thing, either. Pick an idle day, then just have green tea and coffee for as long as you can. I last until 6.30pm usually but it does help to boss your cravings a bit, put them in their box.

Booze? Not really, the sugar makes it like a dessert. Save it for the weekend.

A morning run around the block taking 10 mins max also helps, do it on an empty stomach after coffee though for max effect.

No but if I told him he would help and he encourages me to exercise and eat healthily. @

Thank you. I hardly drink so that's one thing!

No. It’s not willpower. Because will power has to be effective 100% of the time and as humans that just can’t work, we’re not perfect!The answer is slow and steady changing of habits and lifestyles. Changing one things, doing it so much it becomes habit. Making changes that align with your internal values, if you hate running you’ll never be a runner no matter how many times you do it.

That's still willpower though, because at any point you could still decide 'Sod it, I've had enough of this changed lifestyle thing!' Most people don't stick to their weight loss regimes, whether they call them diets, habit changes or lifestyle changes.

I have lost about 1 1/2 stone doing intermittent fasting since February (starting similar BMI to y ok I). I only do about 16:8, but it's worked really well for me. It's a change in lifestyle (I just don't normally eat before lunch or after dinner). Gin Stevens books/podcasts are great to motivate/teach. Its taught me how much willpower I have before I start eating, and doesn't restrict what you eat, so I feel it's really sustainable. I hope you find what works for you!

Have you looked at any of the Glucose Goddess stuff? It really helped me get why too many crappy crabs leads to more crappy carbs for me. Balancing blood sugar helps avoid cravings for sweet rubbish. But like others I know if the sweet rubbish is in the house I'll likely eat it at some point especially on a stressful day... Despite the fact I know it doesn't actually make stress any better

Not so much willpower as mindset. Willpower relies on black or white thinking, you slip up and give up. You create a mindset of denial and you make overeating this huge thing you can't overcome.
Create a sensible target, maybe 1500 ish calories dependant on your current hight and weight. Track your calories on my fitness pal. Eat regularly and fill up on protein and veg. Eat carbs but be sure to weigh them.

Upping the exercise alone will not lose the weight. You have to eat less of the bad stuff, more of the goos stuff. If you are doing it right, you can eat decent quantities of food and not feel hungry.

In my experience, not at all. That's just yoyo diet central.
You need to change your way of eating to a way that is sustainable and where you're not constantly fighting yourself.

It’s a combination of things.

I have struggled with weight gain for years, especially now I’m menopausal. I was doing a LOT of exercise thinking it would cancel out diet but it really doesn’t. I now do intermittent fasting and low carb/high protein and have lost nearly a stone in two months.

The biggest change for me has been not obsessing about calorie count. Instead it’s been the macros (protein, fat, carbs) which I’ve been monitoring. My calorie limit for the day is about 1600 but I rarely hit that.

Edit: My diet has also included a lot of changes such as having green shakes every day, a small salad before meals, etc. I would also add that I’ve tried literally every diet out there including stuff like Slimming World and what I’m doing now is the only thing that’s actually made me feel like I’m losing weight healthily.

I found it was only willpower the first 2 weeks whilst I weaned myself off processed carbs and sugar, after that the cravings reduced and after about 4 months ceased completely. It was really weird not to feel hunger and I am not sure how healthy it was. At no point did I count calories, I just cut upf and added sugars.

In retrospect I would have prioritised strength training and protein intake from the outset as I found I was loosing too much weight as my bmi got down to 18. I have now upped protein and healthy carbs and my appetite has returned. Now trying to gain lean mass as I think I lost a lot of this alongside fat. Struggling to do this though without increasing the fat too much again.

I’ve lost 2.5 stone since mid July. I’ve found the first week the hardest, I cut out a lot of carbs and this seemed to reduce my appetite. I also ditched my daily diet fanta or lemonade and this helped with my sugar cravings.
I make sure I’m well stocked up with things like smoked salmon, prawns, eggs, avocados, salad and fruit. The healthier and tastier my diet the less I want junk. I literally couldn’t eat a takeaway at the moment although I’m sure I will be able to at some point.
I haven’t done any additional exercise, all I do is the odd walk and an aqua aerobics class once a week.
I have been on three holidays since I started losing weight (two cruises and trip to America) and I didn’t put on any weight which surprised me. I then found I lost a bit quite quickly when I got back into my now normal diet.
I still can’t believe I’ve lost the weight, I’ve lost as much as a suitcase full of clothes which is hard to get my head around.
I think saying to yourself the first few weeks are the hardest will help.
Good luck.

Having willpower definitely helps. I have to do much these days to maintain my weight - IF, calorie counting, no treats until the weekend... its hard, especially at work where there are constant biscuits and cakes.

I've always gone to the gym 4 x week but now have a PT which I wish I'd done years ago. I now eat a shed load of protein and do strength training instead of hours of cardio and feel so much leaner and fitter. I also have to log my food in MFP which he checks so there's no room to pig out too much!

Just wanted to share my journey as I have lost 20lbs after years of losing a bit & regaining.

Motivation comes and goes.

I find planning food and scheduling exercise each week really helps (I don't meal prep, just plan out family dinners and I rotate through the same 3-4 lunches). Saves thinking about food and I am less like to grab whatever out of the cupboard if I know I have a plan.

If exercise is on my calendar I am more likely to do it. Find a time that works. For me, it's as soon as the kids are in bed. I go straight downstairs and do whatever I have planned and then it's done.

2000 calories.
Aim for 150g of protein a day (rarely hit this, usually around 100-120). Use myfitnesspal (free).
Usually 2 biscuits with tea in the evening (bourbon creams are good for chocolate hit in fewer calories). I can't have things like cookies in the house because I will eat the whole packet.

Aim for 7.5k steps per day. When you hit this most days, push yourself to 10k.

Weight lift ×2 a week (can do this at home with body weight, lots of youtube videos). Start with a 10-15 minute session.

I also started couch to 5K in Feb and run 1-2 times a week (prob about 3k each time, and I am slow!).

It seems like a lot, but focus on the food and the steps first. Then add an exercise you enjoy (or can stand).

You can do this!

Thank you!