Being more disciplined

[DavideFitbit]

Hi everyone! 

A very important part of loosing and managing weight is to be disciplined, but I've seen many many people (including me) struggling with this. It's certainly one of the most important skills to develop while growing up and it does play a huge role in us reaching our goals in life! 

How do you become consistent and disciplined? If a person is just not naturally disciplined or was not raised in that way, what would you suggest them to develop self discipline and stay committed to a routine and diet? 

Feel free to share your experiences with this! 😁 

[MyraO]

"Disciplined in the moment" -- I love it!  That is my new encouragement statement.  I've also found it helpful to have an accountability partner to encourage you and keep you on track!  Very helpful.  Must be a true, genuine friend who is not judgmental.

And most of all, prayer for strength to be disciplined!

[DavideFitbit]

Welcome to the Community forums @MyraO! 

This has given be better results as well, it's easier for me to think about being disciplined in the moment, rather than being disciplined for a whole year or a longer period of time 😀 

[MyraO]

Thanks for the welcome @DavideFitbit!  

[DavideFitbit]

No problem @MyraO!  

[GBO323]

@DavideFitbit This is a great post and thought to ponder

Here are my Points of Discipline as I believe if I can do this...ANYONE can. 🙂

1. I'm not on a Diet. Diet starts with D-I-E and that's what I feel like. Instead, I'm am taking the long road and making this a lifestyle that is sustainable.

2. Eat what I love to eat. Having a lifestyle eating food I dislike feels like a diet. Finding ways to incorporate food I love while aiming for healthier, lighter versions is a great balance. I've lost almost 80 pounds eating foods that some dieters would just see as unacceptable. Mantra here is 'No Banned Foods, only Banned Portions"

3. Seeing the process one day at a time. Each day is a ticket for the future. Didn't gain it overnight, won't lose it overnight...so choices I make today impact the rest of my days. Making the best choices so that my future self thanks me for them. I'm thanking the 2007 version of me for taking the steps to turn my health around.

4. Life happens. One day off plan doesn't ruin the whole thing. Even a couple of days don't. Mindset is plan for the Off days, or when I have unplanned ones, get up, dust off, and keep moving. Having more days on-plan than off will get me to and keep me at goal.

5. Use the tools. Track the food. Track the activity. Track my mental thoughts and learn how to replace the negative with the positive.

6. The Scale. I do NOT live my life/emotions based on what the scale says. It is simply a measure. Our bodies don't always follow process perfectly and this way of life in being consistent is important on a lifestyle change. A scale can stay at one weight for weeks, yet the mirror says I am looking greater and the clothes are feeling looser anyways. Take in ALL the external data and take power over the scale instead of it powering me.

7. Plan for success. I take those walks with either music pumping or enjoying the quiet. Plan my daily menus with fun enjoyable foods or dig for recipes for those lighter favorite. Reward myself with new clothes at checkpoints. Do it for me!

8. Remind myself that CICO (Calories In, Calories Out) works...just keep working it.

[DavideFitbit]

Excellent, thank you for sharing @GBO323! 

Changing to a healthier lifestyle with food options we love is definitely much better than following a diet we hate.

[JulzieW]

I am one of those that was raised without learning how to be disciplined.  I quit smoking about 10 yrs ago and that took all of the discipline and willpower that I could dig out of my being. I'm a night time snacker and feel it's a reward for the day.  I work out for 45-50 minutes daily with weights and resistance bands.  Although I have only been working out regularly since Jan., I'm not seeing any weight loss. I can only blame myself for the snacking.  I have to muster up the same willpower and discipline that I had 10 years ago when I quit smoking.  Being in this pandemic doesn't help.  I am 60 and weigh 154 and would like to lose around 10 pounds.  I am a work in progress and will continue to learn.  Any suggestions on how to break the snacking habit? 

Thanks!

[DavideFitbit]

@JulzieW I completely understand,  every person is different and that's ok, for me it was probably harder to give up snacks than for most people, so I started by replacing my usual snacks with healthier options, but I had to be patient.

With time, you'll eventually stop wanting to have snacks at night time, but it's something that has to develop in your mind so it can become a permanent habit. Going with the One day at the time strategy worked out for me. 

[privateice]

Eat more protein and vegis (or add chia). Both keep you feeling full and
have relatively few calories compared to the fullness they offer.

There are calculators online which will tell you how much protein you need
for your age and weight. If you track your food--just for a week-- it's
possible you aren't getting the protein you need, most folks don't.

When I did this, I found that I was getting less than half the protein and
1/4 the fiber my body needed. When your body does not get its needs
fulfilled, it causes nameless, insatiable cravings... Mostly bc you seldom
eat what you're actually craving when you have cravings.

[DavideFitbit]

Great tips @privateice! Thank you for sharing those. 😀

I've been trying to include more protein and chia in my diet.  

[BASILCHIVES]

I have read that you have to do something regularly for 6 weeks for it to become a habit.   I had to force myself to get out of the house an do it every day.  I wrote it on my to do list, I checked it off.  I called it a routine as it was not yet a habit.  It took me 8 weeks  before it was a habit-to me a habit is something you do without consciously having to think about it, it became an automatic part of my day.  I can't say I am disciplined, but I do say I am a habitual walker.

[L-C-B]

I have found that one of the best ways to maintain exercise discipline is to have a dog. I'm being quite serious. Even if you THINK you are too tired to go for even a short walk, there is no way you can look at your four-legged friend and deny them their exercise. Nine times out of ten you get invigorated on route and come home with the energy required to work out yourself. Apart from helping you keep active, a dog may also help with your personal weight control; if your dog is overweight, you need more exercise!!

[JuanFitbit]

@BASILCHIVES , you might be into something there! I read that you needed 21 days to form a new habit or to change an old one. The key word is consistency! If you do something a lot, you get used to it and then it's easier to continue doing it that way, or you just do it as a routine without noticing anymore. 

@L-C-B , having a dog is a very good advice. But not only dogs. Every pet, that needs to be taken care of is a good motivation to maintain/learn discipline. 

If the pet need to be taken on a walk the better.