Motivation and laziness and eating. Non-stop :(

[hereincornwall]

Just wondering if anyone has any tips. I’m mid 40’s and carrying 1-2 extra stone (12 stone, should be 10/10.5 really).
I want to lose weight mainly to feel healthier and fitter. I’m not obese but as I’m getting older I think I need to look after myself more and carry less excess weight. The problem is I just can’t motivate myself. I have a great 4/5 days where I eat well and up my movements/steps. Then within days I’m back to being lazy and eating too much.

I know I need to motivate myself and make some long term changes for my health and weight but I’m struggling. I feel annoyed at myself for being a bit useless. I think I’m fairly educated in calorie deficit and exercise, I’ve got basic equipment and my kids are teens, so I have a bit of time etc to dedicate to health and diet. But I’m useless at actually doing something about it. Help!!

I'm in exactly the same position! Have you always been like this or have you managed to sustain an exercise routine in the past for any length of time? The reason I ask is the answers can often be found in what has worked in the past. Or is there a parallel of a habit you changed in the past that you can draw from? For me I quit smoking by ticking off day by day in a calendar. So I thought I'd go day by day. So for example I did 3 days of healthy eating and exercise then fell off it. I am now aiming for a 5 day streak.

Re. motivation, have you used any trackers? A fitbit, body fat % weighing scales? Both are helpful. Also possibly booking a health check at doctors as we are all entitled after 40. My consultant (I have a condition) always encourages me to do more, not aim for perfection and pick things that are sustainable to do. He said if I don't exercise now I will feel it when I am older. That really resonated with me.

Some of it is changing the long term view of myself. While I have never been 'that' superfit person, I want to and can be someone who exercises regularly.

Also focus on the daily choices, plan ahead - meals, fitness stuff by the door, pick exercise you love/enjoy/groups you have to turn up for.

Hope there is some stuff there that helps!