I've had these problems too (still do) and I use the same tactic as some others: I treat my craving like I treat my almost 4 year old, with a firm no when the answer is no. :) I have out loud conversations with myself at times about why I'm not going to eat something...and definitely internal ones on a regular basis. It's been a process but I have gained control over myself and finally I feel like I really know that the food just is not worth being overweight.

On the other hand, I've allowed myself a "treat" since the beginning. Everyday, I have some sort of treat that is usually around 200 calories, a few cookies or a small ice cream cone, or whatever I feel like that day - it helped me a lot and it works great for me to keep the cravings and struggles at bay.

I like this idea a lot! My short-term, instant gratification mind just wants to eat that rice ball at 11pm, but the list-maker, long-term thinker in me might be able to convince the bad side otherwise.

Try to put little stickies up to remind yourself of your goals. I just read today that it only takes a 1/2second to make a bad choice. So, you need to interrupt/stick to your plan.
Stay the course and reach your goal.
good luck and good eating,
Melmelvin

Maybe you should shake things up with a different approach. You say you know how to lose weight and I'm sure you do, but sometimes I've found it easier to get re-started or regain focus when there's a new spin on it. Basically, if you find something new to focus on, it can help crowd out or drown out the shoulder-voice that is arguing against good choices.

You might try something like behavior modification a la Beck (there's a support thread here for folks following the book). Or try something a little less different... if you normally CC, you could try adding focus on super foods, or whole foods, or low carb. Or you could focus on a new goal instead (or in addition to) the scale like waistline inches. Or maybe get invested in some new form of exercise.


Best of luck finding an approach that works well for you!

Ugh I feel like I could have written your post, OP. It is literally a constant thing with me, too, and sometimes it feels like I make the wrong decision so often that once the temptation enters into my head, I've already lost the battle! I think a lot of it is losing motivation. I get on the bandwagon, lose weight like a champ, then get overconfident and stop calorie counting and just start estimating everything. Then I kind of stop estimating everything and just eyeballing stuff. Then I'm shocked when I don't lose any weight. I really struggle with laziness and immediate gratification. Perhaps I need to win more of the arguments with myself and take pride in the ones I win- not feel deprived when I make a good choice, but proud!

There are so many great ideas in this thread!

One thing I do that I haven't seen mentioned yet is to make myself stop and really think hard about it before eating off plan. I make sure I think about how great I feel when I weigh myself and see a lower number, and how great I feel when I get dressed and my clothes are loose or feel good to me, and about how much energy I've had and how my body just feels better. And then I also think about what it feels like *after* the cheat. The cheat itself feels good to me, I cannot lie, but omg, I am always so disappointed afterwards, both because the food I ate is never as good as it should be (to pay such a price for it!) and because I just feel crappy about myself and like I can't trust myself. Also, I remind myself that we're talking about, at best, ten minutes of satisfaction. I may as well just hold my breath for ten minutes, I won't feel any more satisfied *after* than ten minutes if I ate whatever crap it was that I was dying for.

This is great! I'm adding it to my arsenal!

This is exactly the first step of the Beck diet solution. When I first read it, tbh, I thought it was a little goofy. But I think it's actually super helpful. I am still carrying my list around. I definitely recommend the book, too.