How do you hold yourself accountable?

[Giggles40]

I'm on my weight loss journey and I'm struggling with almost everything, food choices and exercise.

How do you stay on track and push through the tough patches?

How do you hold yourself accountable?

I plan on being more active on here.

Thanks😊

[BridgeGirl Administrator 2 stone]

Hi, Giggles 40, welcome back

Like a lot of people, I easily drift off track. For many of us, this forum can help with accountability. There's the Daily Diary for food plans, Fit is Fun for exercise and the DrinkLess Club if alcohol is something you're looking to manage. And, of course, the weigh-in, and much more. Getting involved, chatting with others can really help so I hope you'll give it a go.

You'll find everything I've mentioned by following this link healthunlocked.com/weight-l... Take some time exploring and then jump in! Everyone is friendly

[Giggles40 Restart Feb 2024 2023 June in reply to BridgeGirl]

Thank you, I'll give it a go and check out the other groups you mentioned 😊

[Frenchfields 2024 January]

Hi giggles40. I recently joined this group and already feel its making a difference, when my willpower fades, I think ’I’ll have to own up on here if I eat that cake’. But I also think in the longer term it helps if you can build in good habits -make your exercise a regular thing on a certain day or days - have your ’exercise clothing’ ready and waiting. Plan your meals at the start of the week so you have all the right things when you come to make them -you can switch the days around if you don’t fancy exactly what you’ve planned -plus dig into your cook books or google and try some new things. Plan in some ’sweet treats’ maybe at the weekend if thats your thing. The other thing that I have found helpful is if you have supportive friends/ partner tell them you’re trying to lose some weight, even buddy up to go to the gym. And lastly track your success, a graph on the wall, a jar of stones stickers, doesn’t matter what you use but make it visual. You’ve got this!x

[acelly31 1 stone 2024 January]

Hi Giggles40,

Absolutely with you on the struggle. In the past I tried every fad going and was ‘good’ for a short while but as soon as I stumbled, I gave up.

This time around I’m being honest with myself. I started at 285.7lbs on 01/01/24. I picked a goal… in 22 weeks I’m spending the weekend watching baseball in London, I’d like to lose 22lbs by then. 1 pound every week. Very reasonable relatable goal. I also measured myself. Sometimes the weight doesn’t move but you go down in sizes.

I’m going to the gym and trying to improve my diet but making one small change a week with each.

In the gym I walk on the treadmill and lift weights. I noted where I started (got a baseline) and every week switch something up. Last week I increased the weights I was lifting. This week I increased the speed and incline on the treadmill. Next week probably back to increasing weights. Small changes every week so I don’t get bored, don’t get used to it, and actually see improvements! Now what I really want to do in my club is sit in the jacuzzi. I go to the gym then reward myself with a swim. Once I’ve swum I reward myself with a long jacuzzi! Success!! 🙂

I’m finding I can walk further, faster, whilst going up hills. And lift more so I’m getting stronger! Yay!! \o/

Food-wise over the last 6 weeks I’ve gone from nothing or occasionally cereal for breakfast to having porridge most days. I didn’t use to eat and fruit or veg (I know, I know)! I started eating a piece of fruit a day. Then two. Then three. The variety was nice. I realised that in order to avoid that post-carb heavy crash after lunch every afternoon I could avoid it by eating fruit instead of stodgy food. So that’s what I do. I’m full after my lunch but not drowsy in the afternoon. Dinner is something delicious cooked in the air fryer.

The exercise regime is not perfect. The diet is not perfect. But I’m making progress on both fronts. I struggle to get restful sleep. I’m working on improving my bedtime routines in order to sleep better.

Knowing that I’m going to truthfully post on here my weight each week gives me an incentive to not overindulge.

I had a setback in week 3… my weight went up. Previously that would have caused me to despair and give up. This time, I’m in it for the long haul. I buckled down and in week 4 a good loss. In week 5 a minor gain. But I’m now working out 5 times a week instead of sitting on my couch. Could just be muscles developing! Start Week 6, 4lb weight loss. Huzzah! 🙂

Overall in 5 weeks I’ve lost nearly 8lbs. Nothing too flashy, just steady loss, and in line with my goal.

I think I’ll lose a little this week. I know I’m going to put on a little next week (Pancake day is my favourite day of the year)!!! 🤣 But this is a marathon not a sprint. So as long as the trend is downwards I’ll keep doing what I’m doing. If the trend starts to go the other way, I’ll try something different!

Wishing you good luck on your weight loss journey!

[Giggles40 Restart Feb 2024 2023 June in reply to acelly31]

Thank you! such great ideas...Yes I need to get organized!! I'm going to plan it out this weekend and post next week what I've done...🤞

[BridgeGirl Administrator 2 stone in reply to Giggles40]

Good luck with it From experience, I'd say you'll get more response and interaction if you post your plans on daily diary, fit is fun etc than by writing your own stand alone post

[Frenchfields 2024 January in reply to acelly31]

acelly31 You sound like you are really determined, and a great example to us all. Well done you, if they had ’top of the class’ stars on here, you’d be getting my vote 👍

[acelly31 1 stone 2024 January in reply to Frenchfields]

Thank you for your kind words. Much appreciated! 🙂👍🏼

[DartmoorDumpling Restart Feb 2024]

Don’t be too hard on yourself. You will have good days and bad days….just got to try and have more of the good ones. Keep track of your food using an online calorie counter if it helps. Try for one day at a time. Find a tight pair of jeans and promise yourself to get back into them. Hang on in there! Best wishes.

[Screen77 2023 June]

Hi Giggles!

This is a big challenge for me as I have to motivate myself to exercise and am very aware I am also very able to say no to myself.

For exercise, I involve myself in group sport/activities in order to weaponise 'positive peer pressure' against myself. That way if people are expecting me to be there and I don't appear, I'm accountable to someone other than myself. Group gym classes, local walking/jogging groups or sport teams are a great way to do this. I like to go to ParkRun - despite the name you can run, jog or walk so there's no pressure. It's 5K on a Saturday morning usually, and it's free to attend. Lots of people get involved or volunteer for it, and all I have to do is get myself out of bed and once I'm there with everyone else it's rude not to take part!

Food wise, I like to conduct my mental battle in the supermarket. I can eat bad food by the bucketload but I've learned no matter how hungry I am I'm also more lazy, so if I don't buy bad food I won't go out and get it when I crave it. To that end I make my shopping list, go only to get the things written down and don't buy anything bad for me no matter how tempted I am. Then when I crave it, I can't eat it because it isn't there.

It's a tricky one, but also writing down your reasons for wanting to exercise/eat healthy and keeping them visible to remind you might also help you stick to that mindset and keep motivated. Having plans for recipes you'd want to try might also help add some excitement to the idea of involving healthier foods.

Good luck with it!