Difficult for me as I have no will power. ;) HOwever, limiting what is in the house helps with consistent food choices. The exercise has gotten to be its own reward so that is easier - also having a dog forces me to walk.
Fitness Minutes: (11,663)
86 8/20/14 12:27 P
Learn to love it. That might sound strange, but we do the things we love, right? If we love eating salad for lunch or running three miles, we'll do it. I used to think, "I have to run today," but now I think, "I get to run today." Focus on the positives and the love will follow, and once you have that, it's pretty easy to stick with it.
”Even if you’re on the right track, you’ll get run over if you just sit there.” - Will Rogers
When I thought I had to schedule time to go to a gym or walk an hour and a half a day, I never stuck to it more than 6 months if that. Now I consistently sneak in exercise on a daily basis. I will run in circles around the living room for 10 minutes. I'll do that 3 times a day while I have something in the oven. If you are still working you can consistently not take the elevator and walk up stairs. If you're on the 15th floor you can at least walk up 4 flights. It's easy to sneak in "moving your body" a few minutes at a time throughout the day.
With foods I stopped dieting and don't restrict anything. I bring only healthy foods into the house that I enjoy but if I have a craving for fries or a piece of chocolate cake, I'll just have it outside the house so I don't have an entire chocolate cake here.
This is what worked for me to lose 50 pounds and have now kept it off 4 years. Everyone has to find what works for them. Good Luck.
Fitness Minutes: (76,885)
8/20/14 9:23 A
It was a lot easier when we lived up in the mountains with no entertainment of any kind, barely a store or a place to go out to eat, it's been heck since we moved to a big city. If only someone sold obsessive compulsive behavior in a bottle.
Plan for tomorrow, but enjoy the heck out of today.
Fitness Minutes: (119,357)
1,434 8/19/14 1:47 P
MOTIVATION is key for me. If I have the motivation then other area need will follow. Such as Consistency, exercise program, and nutrition. If there is no motivation then the other aspects of a healthier lifestyle are harder to maintain.
1/1/10 Start Wht 279 lbs 12/1/114 Goal 190
**Maintain** "OR" set new Goal! 170's maybe??
current weight: 242.0
Fitness Minutes: (0)
8/19/13 5:12 A
I find starting with tiny habits helps lead to incremental change and consistency. Change is hard for everyone, so taking on too much change or being too disciplined with big change is a recipe for disaster. I've found BJ Fogg's "Tiny Habits" to be a good introduction to learning how to make behavior change starting with the tiniest of habits.
For me, a key to consistency is not being super strict with my diet. I could certainly take a few foods out of my diet that have little/no nutritional value and are high in calories. I could certainly substitute vegetables for some of the other things I eat, cut out more carbs, etc.
But I think I've found a balance that works for me, that leaves me feeling satisfied and like I'm not constantly depriving myself. I love food and I love eating, and without some of my favorites allowed in my diet, I wouldn't be able to stick with it. Some days I go over my calories. The world doesn't end. The next day I try to do better.
current weight: 177.0
Fitness Minutes: (26,059)
1,698 8/18/13 4:53 P
If you asking about consistency with diet/meals, I am the queen of consistency LOL!
It's easier for me to have preplanned routine meals that I can fall back on. I don't have to think about what to eat for breakfast because 350+ days of the year I have the same protein shake and fiber bar. I don't really like to eat in the morning so this is an easy and healthy breakfast. If I had to think about it everyday, I would either not eat or not eat something as healthy. Too many bagels and donuts at work!
Snack is a Yoplait yogurt 4 days a week.
Lunch 4 days a week is a salad with 3 oz chicken breast. No thinking required.
Afternoon snack is either veggies with hummus or 1 oz mixed nuts. Minimal thinking.
All of this is programmed in as favorites so it's fast and easy.
Dinner is usually chicken or salmon and veggies. Maybe some quinoa. Rarely pasta. Again I don't have to think about it because I've figured it out before.
The meals I have to think about are a little more varied and I do occasionally have snacks like Peanut butter toast, cheese and crackers etc. I add in fruit as I can, but really do need to try and eat more fruit.
There is such a variety of vegies to eat and ways to cook fish and chicken that it really is not as boring as it sounds!
Pounds lost: 95.0
Fitness Minutes: (60,662)
8/18/13 4:32 P
You have had lots of good advice. I also try to follow the same general rules about tracking food and exercise. I would add a couple of things that I do and that is setting small achievable goals for weight loss and only recording my weight monthly. It will probably take me longer to get to my ultimate goal but I am going to get there all the same and I am getting closer every day.
Track, track, track! And don't get too failure conscious. According to my tracker I've messed up today because I've had cake! I've gone over my limit, but it's still below 2000 calories so I'm counting that as neutral rather than failure because it won't put weight back on me. Honestly if you track your food and exercise you'll start to get consistent. And you'll start to find which foods you can have loads of because they don't have too many calories!
I strongly agree with SLIMMERKIWI. Significant changes in your lifestyle do not happen over night. They take time. So, take "baby steps," integrating 2 or 3 little changes into your life gradually. After those changes become a habit and seem natural to you ... make another little change or two. By the way, research shows that if you do something regularly for about 1 month, it starts to become a new habit -- feeling natural to do it -- and not natural to do not do it. Give yourself some time to build healthy habits and for them to feel natural.
Also ... to help it stay real ... I come to SparkPeople daily and give myself the gift of all the support found here. Daily tracking of my weight, nutrition, and exercise also helps keep it real. Tracking has been a HUGE key for me.
Edited by: ONLINEASLLOU at: 8/18/2013 (12:25)
"Aim for progression, not perfection." -- SP Coach Nancy
"There is hope for me. There is hope for all of us." -- llou
current weight: 159.4
Fitness Minutes: (32,621)
21,435 8/18/13 12:46 A
If you are talking about a healthy lifestyle, then the consistency is gradually worked into your daily life. GRADUALLY change what and how much you eat, and your mind and body will get used to it. ALSO gradually increase the amount of exercise you do and add to it, and your will find that it becomes a habit too.
If you have problems finding the time, sit down and look through your diary - make an appointment with yourself. Even if it means that your exercise comes with putting laundry and/or groceries away one at a time (like I do), or going for a 10-15 minute walk at lunch time. It is the habit that develops!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.