How do you change a habit you've had for 23 years for a lifetime?

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    Sep 23, 2011 1:50 PM GMT
    Morning RJ,

    I work out, I have a personal trainer who gives me great workouts, my problem is i NEED to change what I eat. BUT ITS HARD! My body response to working out great and muscle comes up fast for me, but so does fat :-(

    I know alot of you guys have transformed and I know alot of it comes from diet change. What do you tell yourself? How do you prepare? What do you do to prevent yourself from failing?

    I've been eating fast food and mexican food since i was born and here in San Antonio, TX theres not exactly the healthiest choices.

    I really want to get cut and i feel like im wasting money for my PT if i can't meet him half way with my diet. Any body have any tips?

    Can anybody share how they begun ( Maybe making gradual changes, setting up phases ect? )

    Your help is much appreciated icon_smile.gif

    Let's make this gay dude into a hot RJer!
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    Sep 23, 2011 2:26 PM GMT
    Cool_story_bro.jpg
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    Sep 23, 2011 2:35 PM GMT
    Next time you pick up a cookie (which I'll use as a buzzword for junk food), think of this guy's body, and how he doesn't eat cookies:

    CadeFoster.jpg

    Then put that fucking cookie down. Sometimes reverse psychology works better, so you think of this guy:

    http://i305.photobucket.com/albums/nn231/nV_x_HeLLBoy/Really-Fat-Guy-On-Computer.jpg (warning: yes- he's really, REALLY fat)

    and you put that fucking cookie down.
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    Sep 23, 2011 2:47 PM GMT
    Well start slow and improve from there. I started by cutting out fast food, next was all sweet drinks aside from Arizona iced tea. I used to love that stuff. Next I cut out bread. Then I cut out Arizona iced tea. Then no flour or sugar (except sugar from fruit) then I quit smoking cigs and last I cut out artificial sweeteners in my coffee. Now next would b condiments but I just love ketchup so much and don't think I could eat burgers without it. It just stinks that Heinz uses high fructose corn syrup in their ketchup : (

    It's a process, but start with small things and don't try to change everything all at once or u may fail and relapse.


    I wish u luck. A good way to stay motivated is that if u put ur time in at the gym, u can't negate the effort u put in by eating badly.


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    Sep 23, 2011 2:53 PM GMT
    waxon, is it the type of food that's unhealthy or the ingredients being used to make it?

    Food for thought (I know, bad pun, lol)

    -Doug
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    Sep 23, 2011 2:55 PM GMT
    You could always start smoking. I hear that does wonders for weight loss.
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    Sep 23, 2011 3:25 PM GMT
    I'm going to catch shit for this but I don't care. Replace one meal with a protein shake. Lets say you work out in the afternoon. After your work out drink a protein shake with 100% whey powder, skim milk, a banana, 1/2 a crunchy granola bar, ice and maybe some peanut butter - put in the blender. That should carry you in to dinner at which time you put a piece of chicken on the George Forman grill (or real grill) and just eat the plain chicken- no fattening sauces or butter or any of that shit. If you want you can have a salad - with no dressing or anything- just vegetables. You have to stop gravitating towards what tastes good and just focus on the nutrition. Make sure you eat breakfast every day - 2 eggs or some fruit and yogurt are sufficient. Good luck man! Once you cut enough and want to start bulking you can stop the meal replacement shake and start eating more (healthy food only still though)
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    Sep 23, 2011 3:29 PM GMT
    wolverinecub86 saidWell start slow and improve from there. I started by cutting out fast food, next was all sweet drinks aside from Arizona iced tea. I used to love that stuff. Next I cut out bread. Then I cut out Arizona iced tea. Then no flour or sugar (except sugar from fruit) then I quit smoking cigs and last I cut out artificial sweeteners in my coffee. Now next would b condiments but I just love ketchup so much and don't think I could eat burgers without it. It just stinks that Heinz uses high fructose corn syrup in their ketchup : (

    It's a process, but start with small things and don't try to change everything all at once or u may fail and relapse.


    I wish u luck. A good way to stay motivated is that if u put ur time in at the gym, u can't negate the effort u put in by eating badly.




    I'm pretty sure you can buy Heinz now with real sugar - no HFCS - http://chowhound.chow.com/topics/308602
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    Sep 23, 2011 3:34 PM GMT
    I was overweight 3 years ago (200 pounds) and yea even though I didn't lose the weight in a healthy way, I know how to curve my cravings for unhealthy food....trick is to substitute.

    If I want chocolate, I mix unsweetened cocoa powder, cinnamon, flax seed, greek yogurt, and agave nectar to get my chocolate fix.

    If I want something salty, I love having hummus and carrots. I usually jazz up the hummus with curry/red pepper flakes. Pumpkin/sunflower seeds work to..just be careful on the brands you choose.

    If i just want like pure comfort food...I like mixing peanut butter in greek yogurt.

    Another trick is to just fill up on healthy foods if you are ever tempted to have something bad. For example, I love making stir fries with mushrooms, beans, broccoli, onions, etc. I only use olive oil to sauté and NEVER ADD SALT...use spices instead.

    It helps to have one treat a week but dont make that treat on a day you don't work out. So if you want that cheeseburger...burrito...ice cream...whatever do it icon_smile.gif...just dont over do it.

    Can also do simple changes. If you like chips and salsa...switch tortilla with veggie chips.

    Now, I never crave unhealthy foods...as impossible as that might sound. Few times I have lunch/dinner with friends and they order crap for the table to share, I don't even touch it. I save it for things like holidays, birthdays, etc.

    Once you start making changes to your diets...you will definitely notice changes in your body. You will have more energy...feel leaner...feel lighter...and also your face clears up dramatically.

    Oh! If you want to start eating healthy. Start NOW...NOT tomorrow. I always hear people say things like, "ok im going to be healthy tomorrow"...or 'ill start monday", etc. Start NOW icon_smile.gif. I am in college so I dont have access to foods I used to make at home but I try and like to think I am doing a good job (though I like my vodka and tequila on the weekends XD)

    Hope this help!

  • CAtoFL

    Posts: 834

    Sep 23, 2011 3:35 PM GMT
    Nothing tastes as good as fit feels.

    That is all.
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    Sep 23, 2011 3:36 PM GMT
    Work in a fast food restaurant and you'll never eat fast food again. My first job was at McDonald's, and ever since I only eat fast food if there is absolutely no other alternative. You could also read the book or watch the documentary, "Fast Food Nation".

    The other thing you can do is get to know the nutritional content of food - there are healthier alternatives, even at most fast food places.

    If you like Mexican food, you can make healthier versions yourself. I make tacos with ground turkey or chicken instead of beef. I make my own rice and beans to go with them, too.

    Why hasn't your trainer given you an eating plan? If he's training you, he should be advising you on what to eat. I'd as him for an eating plan and if he can't give you one, get a different trainer.
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    Sep 23, 2011 3:44 PM GMT
    ncujock said
    wolverinecub86 saidWell start slow and improve from there. I started by cutting out fast food, next was all sweet drinks aside from Arizona iced tea. I used to love that stuff. Next I cut out bread. Then I cut out Arizona iced tea. Then no flour or sugar (except sugar from fruit) then I quit smoking cigs and last I cut out artificial sweeteners in my coffee. Now next would b condiments but I just love ketchup so much and don't think I could eat burgers without it. It just stinks that Heinz uses high fructose corn syrup in their ketchup : (

    It's a process, but start with small things and don't try to change everything all at once or u may fail and relapse.


    I wish u luck. A good way to stay motivated is that if u put ur time in at the gym, u can't negate the effort u put in by eating badly.




    I'm pretty sure you can buy Heinz now with real sugar - no HFCS - http://chowhound.chow.com/topics/308602



    Omg! I love u. Much rather have sugar than high fructose corn syrup. Yay!
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    Sep 23, 2011 3:47 PM GMT
    Everyone is different, so you really have to look to yourself to see what will work.

    For me the only thing that worked was being faced with the cold hard reality of what I was putting into my body.

    I actually kept an excel spreadsheet for a month of all the food I ate. I kept track of calories, fat calories, %fat, sodium, chol, protein and carbs. I also kept track of my workouts and how many calories I was burning in a day so that I could balance input and output appropriately.

    You will be amazed at what you learn about your eating habits. I had no idea how badly I was eating until I saw the facts. This was really the catalyst for me to begin appreciating managing portions and including more healthy choices into my life.

    At first it requires a little extra work, but after a while you become so familiar with food content and portions that it is second nature. Now I'm eating better, losing flab, and becoming much more defined.

    When I look at the junk food I love to eat, all I see is all the sodium, empty calories, and guilt that comes with eating it. I think you really need to change your attitude about food in order to manage a healthy diet, and this approach really helps to put things in perspective.

    I still indulge, but now I manage what goes into my body. I don't allow food to control me. I have also learned to make healthy versions of many of my favorite foods.

    By the way, there are tools such as the calorie counter app for droid that you can use to simplify tracking your diet and workouts. I'm sure there are tons of others if you are interested in this.

    Good luck!
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    Sep 23, 2011 3:51 PM GMT

    East_Village said, " If you like Mexican food, you can make healthier versions yourself. I make tacos with ground turkey or chicken instead of beef. I make my own rice and beans to go with them, too. "

    Or, instead of beef, ground Bison or vegetarian. Make your own fast-food yourself. It can be done, and you get the benefit becoming a better chef in the kitchen, and learn more about how to make healthy nutrition junk food tasty. icon_wink.gif
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    Sep 23, 2011 3:55 PM GMT
    CAtoFL saidNothing tastes as good as fit feels.

    That is all.
    Correction:
    tumblr_lqypz8ExkI1qct41vo1_500.png
  • cageym

    Posts: 99

    Sep 23, 2011 5:43 PM GMT
    I never eat fast food and don't eat out very frequently. I realize that in the time I can drive to a restaurant, order and then get served, I can have a healthy, nutritious meal at home -- whether it is salad, homemade soup that I pull from the freezer and heat, a quick stiry-fry, whatever. In preparing my own food (and I think there is a really elemental human connection with that) from scratch with wholesome ingredients, I have so much more control over what I eat. Plus the connectedness you feel to food as food, not as a stand-in for something missing in your life, really helps work against cravings for the bad stuff.

    I also have a note on the refrigerator door that reminds me that "The Pain of Discipline is Less than the Pain of Regret." So I resist bad things in the grocery store and they aren't in the house. And when I might want to dive into the refrigerator despite not feeling physically hungry, I think about that and it helps me move beyond the impulse.
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    Sep 23, 2011 5:51 PM GMT
    Substitution.

    Instead of fries, go for baked potatoes.

    Instead of ice cream, go for frozen yogurt or gelato.

    Instead of cookies, go for zone bars or protein bars.

    Instead of steak, go for grilled chicken.

    ....you get the idea. There's always a healthier substitution. You just need to look for it. icon_smile.gif
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    Sep 23, 2011 5:54 PM GMT
    (1) sort out breakfast. Eat a proper meal with eggs or meat. Not too much carbs.

    (2) cut wheat totally from your diet. No one thing will make more of a difference.

    (3) Consider going Paleo.

    (3) don´t eat sugar apart from very rarely
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    Sep 23, 2011 6:04 PM GMT
    Going with the original question...How do you change a habit....

    It's sheer will-power and drive. If you want it bad enough, you will do anything you have to do to achieve your goal.
    If I can quit smoking a pack of cigarettes every day for the past 20 years, cold turkey, then you can change your diet to meet your health and fitness goals.
    My tactics: Substitution. Find something to replace what you are taking away. Something just as enjoyable and satisfying, but not nearly as harmful.
    Drink gatorade and water instead of soda. Eat brown rice instead of white fried rice. Use olive oil instead of butter. Use Ms Dash instead of salt and pepper.
    Pretty much anything "fast food" is out, so learn how to cook, or find restaurants in your area that use healthier cooking practices. Skip most chain restaurants like Chili's or Olive Garden. Go for local, clean and healthy
    Cooking is all trial and error, but simplicity is best. Go with what you know. Chicken, brown rice and veggies is the perfect meal. So go to the grocery store and buy a rotisserie chicken, a bag of spinach and Uncle Ben's boil-in-bag brown rice. You'll have 3 meals right there, in about 10 minutes. Divide it up and put them in containers and there you have lunch for the next 3 days. Do something similar with other meals. It's pretty easy.
    You need to be eating smaller portions, multiple times a day.
    Breakfast is super important. Have a shake as soon as you get up, then have some cereal, eggs, fruit/veg.

    This isn't rocket science, and you are a grown ass man who should be taking charge of his life instead of sitting on your bum, whining that "this is sooo haaaaard icon_cry.gif "

    Do work. Get it done

    Good luck.
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    Sep 23, 2011 6:12 PM GMT
    My eating was pretty good but I really saw a difference after I cleaned it up as a month long challenge. I got used to buying more vegetables, more fruit, more meat, I got over "I don't want to eat too much because I don't want to get fat" instead I eat as much as I feel like and it fuels my workouts rather than make me fat.
    Try: http://whole9life.com/2011/06/whole-30-v4/
    I find that incrementally changing my diet made me slip back to eating the same crap after a week. Also I second the idea of Creyente to track what you eat for a couple of weeks. I personally can't run my life planning how many how large amounts to eat of different things. I also think it under-emphasizes the things you should eat heaps of - leafy greens are low in all the macronutrients but high in essentials you need.
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    Sep 23, 2011 6:33 PM GMT
    I cut out white flour, white sugar, and preservatives. Dropped 10 pounds, and changed my metabolism to get more energy/stamina, and therefore longer work-outs. Snacks consist of fruit, and vegetables and peanut butter, yogurt, and almonds.
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    Sep 23, 2011 6:44 PM GMT
    Everyone's body type is different so taking what worked for one person and applying it to yourself won't always provide the same or even similar results.

    You have to eat what you know is healthy for most of the day if you do not want to count calories.

    I go for a sandwich for breakfast, a single portion salad(seriously they make oversized salads at fast food places) for lunch or another sandwich, and a dinner with more veggies than meat.

    You can still eat whatever the hell you want. Your body doesn't know or care what it's using for fuel. It just knows it needs fuel.

    As long as you burn more calories than you consume(generally around 1500 calories below your daily allotted calories) you will lose weight.

    There's no magic to it and listening to broscience you'll be eating bland and downright disgusting food and calling it a meal.

    If you want pizza have pizza. Just keep it single serving size. The information is online, Google it.

    The important thing is to add plenty of exercise to help the fat leave your body and drink plenty of WATER to flush it.

    You really don't need a personal trainer. Instead of getting in your car get up early and walk to where you want to go. If you get tired hop on the bus the rest of the way. Eventually you'll no longer need the bus.

    For strength do exercises that involve your own body weight like push ups and jumping jacks. No gym necessary. If you're like me and find exercise boring then you can do fun things like hiking and for weight you can wear a backpack with books(and a lunch) in it. If you're exercising for looks which I assume you are by your post then you don't need to obsess over working every single muscle to perfection.

    These things are free and won't have some "trainer" laughing all the way to the bank on your dime. They don't make money by getting you in shape, they make money by keeping you coming back. Sure you're doing exercise but here you are on the internet asking for help...meanwhile you're probably paying the douche a few hundred dollars to do what you could do for free on your own.

    Most of all keep it simple. I see so many people obsessing over this crap online and doing crazy things like eating unseasoned meat and drinking raw eggs...for what?! Your body doesn't need you to do that. You are not a cave man. There are many men who stay fit who do not do any of these things and they don't hold some secret miracle.

    We Americans are prone to overeating because we live in a nation of abundance and downright laziness. Go outside and walk or ride a bike everywhere you can. Just explore and have fun in the world we live in. The weight will fall off without doing repetitive tasks(weight lifting) over and over.

    Instead of buying fast food COOK something. Cook all of your dinners. Make that promise to yourself. Dinner should be cooked by your. Not out of a box, not delivered, but raw ingredients you put in a pan or baked in the oven. For lunch put together a sandwich, it's so simple, tastes good, and it's hard to overdo it. Don't load it with 3 portions just a simple single serving sandwich for one person.

    Breakfast can be damn near anything as long as you aren't covering it in tons of sugary syrups(those calories are hard to keep track of and do add up that's why people avoid sugar altogether...but they don't realize they can still have sugar).

    Also avoid drinking your calories(soda, juice, tea, lemonade,etc) I used to do this without knowing it. If it isn't water you are adding calories and because it's liquid it isn't filling so you can easily drink 2000 calories a day and not know it! This will make you fat as hell!


    Keep desserts in check and sometimes try eating an apple or even berries with a little sugar on top. Ice cream and the like are fine but don't make a meal out of them and certainly don't look at them when you're hungry. They're treats, not fuel.

    These are things they don't teach properly in school and this is why so many of us got fat. Now they turn around and make money off of us by pretending to hold "weight loss secrets". There's no secret.

    Finally, while I said your body doesn't know or care what you eat...keep in mind certain foods are unhealthy and will clog your arteries. If you don't know what they are research before you open your mouth to consume it. Red meat in particular is very unhealthy to eat too much of yet broscientists put a ton of emphasis on it and they'll probably die of a heart attack(with a ripped body for irony) by 55.

    Chicken and fish are much healthier and on that note I'm spent. Good luck. Trial and error as well as factual information worked for me. Save the raw egg drinking for the brain dead gym bunnies with a PHD in Brocology. Eating things that taste like shit is not a requirement of losing weight nor is not being able to eat the things you love just because you like the way it tastes. And for the love of God don't hate carbs, I thought only women went for crazy fad diets but men are much worse...
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    Sep 23, 2011 11:36 PM GMT
    The same ways bad habits for formed...one day at a time.

    Once you make your decision, then you have to continually make that decision every time you are forced with a choice.

    It gets easier.
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    Sep 25, 2011 12:31 PM GMT
    GAMRican saidThe same ways bad habits for formed...one day at a time.

    Once you make your decision, then you have to continually make that decision every time you are forced with a choice.

    It gets easier.


    Oh don't say that!

    Have you seen the reaction in this forum to the "It gets better campaign."? icon_lol.gif
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    Sep 25, 2011 12:42 PM GMT
    jprichva said
    CAtoFL saidNothing tastes as good as fit feels.

    That is all.

    Whew, problem solved for all of humanity.

    Bahahhahaha



    PS: it's said that 30-days is all that's necessary to make or break a habit.