It feels like I can’t stop thinking about losing weight and exercising, but every time I have a choice, I end up picking unhealthy food. I’m healthy but technically ‘overweight.’ I’m 31 years old, 160 lbs, and 5’7”. People always tell me I look good, but I weigh myself every day and even shop for clothes I’ll wear when I get skinny. How do I break this habit? I’ve tried meal prepping, but I’m so sick of grilled chicken and broccoli that it makes me feel sick. I want to get down to 130 lbs while also building muscle. I have a Peloton, but I’ll use it for a week and then go without it for days. The sugar cravings are so bad. I need someone to hold me accountable.
For me, sugar makes me keep eating. If I have something like a bagel or muffin for breakfast, I really struggle to stick to my calorie goal. If I eat eggs or cottage cheese or other high-protein foods in the morning, I feel fuller longer and can stick to my goals much better.
@Uma
I usually don’t like mustard, but I haven’t tried it with eggs and cottage cheese. How do you do it? I tend to think of eggs as a hot breakfast (I like veggie omelets) and cottage cheese as a cold breakfast (usually with tomato juice or slices).
It seems like you’re being really hard on yourself, which can make everything feel worse. Instead of aiming for perfection, try focusing on small changes that you can actually enjoy and stick to.
If you’re sick of grilled chicken and broccoli, ditch it. I used to eat the same foods over and over, and it made me feel depressed. The key is to find meals you enjoy, even simple things like wraps, pasta, or bowls with a mix of proteins, veggies, and fruits. The goal is to make healthy eating something you look forward to, not something that feels like a punishment.
For the sugar cravings, instead of cutting it out completely, allow yourself small amounts of what you love. A little dark chocolate or a healthier version of your favorite snack can help keep cravings under control.
About your Peloton, you don’t need to ride it every day. Start with a realistic goal, like three rides a week, and build from there. It’s better to be consistent than to go all in and burn out.
Remember, it’s about creating a system that works for you and makes you feel good over time.
Are you having a big breakfast? If you eat enough in the morning, it can help you make better choices throughout the day.
Oak said:
Are you having a big breakfast? If you eat enough in the morning, it can help you make better choices throughout the day.
I always tell myself I’ll eat a balanced breakfast, but today I had a bagel with cream cheese and jelly, plus coffee with creamer. I just feel like I consume so much sugar, but at work I usually skip breakfast.
Oak said:
Are you having a big breakfast? If you eat enough in the morning, it can help you make better choices throughout the day.
You could try whole grain bagels, peanut butter instead of cream cheese, fruit preserves instead of jelly, and real half and half instead of sugary non-dairy creamer. There are lots of simple swaps to help make breakfast better and keep you fuller longer. Coffee is great, too; it can suppress your appetite and even give your metabolism a small boost.
Oak said:
Are you having a big breakfast? If you eat enough in the morning, it can help you make better choices throughout the day.
Don’t forget to add some fruit.
You don’t have to stick to just grilled chicken and broccoli every day; that’s not even healthy. You need a variety of foods for good gut health, like fruits, vegetables, grains, nuts, seeds, and herbs/spices. A balanced diet with all foods in a slight calorie deficit is the best approach. What you’re doing isn’t sustainable, and that’s why it’s not working. The goal should be to eat foods you enjoy in moderation, and when you reach your target, you can eat more to maintain.
How’s your sleep? Lack of sleep increases your hunger hormone, making you crave sugar and carbs. If you find yourself craving food in the evening or during a midafternoon slump, it could be due to poor sleep. Aim for 7-9 hours each night, and check out sleep hygiene tips to improve your rest. Sleep is key for weight loss and controlling cravings.
Also, what’s your stress level like? Stress increases cortisol, which makes your body store fat, especially around your belly, and can trigger cravings for comfort foods. Reducing stress can help; try light exercise, deep breathing, listening to music, or anything that relaxes you.
Exercise is good, but weight loss mostly depends on what you eat. Building muscle helps you burn a few more calories at rest, but it’s really about what you’re eating. I’ve found that going to classes at my gym helps because it’s social and motivates me. If Peloton isn’t working for you, just go for a walk outside. It’ll help reduce stress and get you moving.
Focus on getting enough sleep, managing stress, and enjoying the foods you eat. A balanced diet with a slight calorie deficit will work better in the long run. Don’t worry too much about meal prepping; I don’t do it either. I keep fruit ready for snacks and add a little chocolate to my daily calorie count.
This might be a sign of body dysmorphia or an eating disorder. Maybe check the symptoms online or talk to your doctor.
Are you viewing your food choices as either ‘food’ or ‘no food’? It’s normal to want food at times. A lot of people aren’t getting enough fiber and wonder why they’re always hungry. Fiber is crucial for healthy eating and weight loss; aim for 14g per 1000 calories and try to get 5+ servings of fruits and veggies daily.
I’m also concerned about your ‘window shopping’ for clothes you’ll wear when you’re thinner. It sounds like you’re not happy with your present self. You can still get new clothes and wear what you want now.
You don’t need to eat just chicken and broccoli to be healthy or lose weight. That’s part of diet culture, and it’s not the truth.
Try finding exercise that you actually enjoy. Most people do well with 2-4 sessions per week, and it’s better for long-term progress than overdoing it.
Focus on what you want your healthy life to look like. The things you’re describing sound like they don’t bring you happiness. Work with your body, not against it.
Learn to meal prep and cook a wider variety of foods that you actually like. There’s a whole world of meals beyond grilled chicken and broccoli. Eating the same foods all the time isn’t good for you; it limits your nutrition and it’s not sustainable.
You can also try calorie counting to make room for occasional treats, just in sensible portions. It’s okay to have some sugar now and then, especially when you’re using it to fuel your workouts. Your body will use it up quickly and it won’t cause a big spike in blood sugar.
Being in a calorie deficit, eating a balanced diet, and enjoying your food is the way to go. Don’t rely on willpower alone. Focus on practical, sustainable eating habits and work smarter, not harder.
What helped me was easing into it slowly. If I don’t do something, I won’t ever get the results I want. Start with foods that keep you full, like eggs and chicken sausage. Then the next day, try turkey bacon and protein pancakes. It’s okay to have low-sugar or sugar-free sweets once in a while. I make Kodiak brownies when I get desperate, and they still help me meet my protein and calorie goals.