One week in and I’m already struggling with the changes

maayws

maayws

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I’ve been trying to build better habits for about a week now. I’ve been making cleaner food choices and paying more attention to what I eat.

I know these changes are probably good for me, but honestly, I’m finding the food changes harder than I expected. Some days I really miss my old eating habits.

For those who have been through this, how did you stay consistent when the changes started feeling difficult?
 
maayws said:


I’ve been trying to build better habits for about a week now. I’ve been making cleaner food choices and paying more attention to what I eat.

I know these changes are probably good for me, but honestly, I’m finding the food changes harder than I expected. Some days I really miss my old eating habits.

For those who have been through this, how did you stay consistent when the changes started feeling difficult?

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I considered the desperate measures it took to get me to put a needle in my belly and decided if I was going to do it, I was going to make it work.

It gets easier thanks to the peps...

Just know that you are on your way to a new you and every time you see the results it will get even easier.

Try to have a bunch of good choices available.. boil some eggs, buy some yogurt, fill up on low calorie soup.. you are going to change your life this time.. the fact you are here means you are already doing it!

FUTURE YOU WILL THANK YOU
 
Skidude said:


I considered the desperate measures it took to get me to put a needle in my belly and decided if I was going to do it, I was going to make it work.

It gets easier thanks to the peps...

Just know that you are on your way to a new you and every time you see the results it will get even easier.

Try to have a bunch of good choices available.. boil some eggs, buy some yogurt, fill up on low calorie soup.. you are going to change your life this time.. the fact you are here means you are already doing it!

FUTURE YOU WILL THANK YOU

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^^Everything he just said.... 👍
 
maayws said:


I’ve been trying to build better habits for about a week now. I’ve been making cleaner food choices and paying more attention to what I eat.

I know these changes are probably good for me, but honestly, I’m finding the food changes harder than I expected. Some days I really miss my old eating habits.

For those who have been through this, how did you stay consistent when the changes started feeling difficult?

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Isn't that what the GLP drugs fix? Are you taking them or just going on a diet? A week is too soon to have got to a working dose, so if you have started GLP drugs the effects will increase over time with dose increases, so you are less hungry and tolerate a healthy diet easier.
 
Hang in there! Don't get down on yourself when you relapse, it's part of the process. Most folks on here are (or have been) struggling with changing their actions. It's taken a lifetime to get where you are, it'll take a while to change course.

Don't give up. Stay active on this forum. There are lots of other fitness/ nutrition resources out there too. You're in good company here.
 
What makes it easier to see it as a gift—and not deprivation—is changing your identity.

I had to do this when I lost significant weight 20 years ago, again when I quit smoking in 2010, and once again when I quit drinking in 2024.

That comes with a lot of meditation, soul-searching, and self talk (aka. brainwashing), you tell yourself that you are not that person anymore. You are this new person whom you are crafting. You get to choose how the next chapter of your story is told.

Also, have compassion for slip ups. You lived those behaviours and narratives for years, they take time to change…until one day they don’t. 😊

Learning a bit on the science of how certain foods affect your chemistry really helps to understand how to mitigate cravings.
 
1. Getting rid of the food you shouldn't eat at all

2. Meal prep. I cook twice a week. I always have a meal ready.

3. Having healthy snacks available.

4. Having a small amount of kinda healthy snacks available( you are going to cheat, so keep a healthy ish treat around, so you don't go to the store hungry and buy all your favorites)

5. Keep in mind, it's ok to cheat a little, but get right back on it. It's accumulation over time that determins your health, not that one snack you had.

6. Don't think of it as a diet, it's a permanent lifestyle change. So make it something that works for you, long term.
 
I think as the weight starts to drop.It's positive reinforcement, but I get what you mean.There's days where making christmas cookies and eating a dozen was a great idea now two and I would be done. Also, for many people, is a social aspect, whether it's a happy hour or running out for ice cream.
 
Be patient with yourself - a lifetime of habits and thoughts can take a little while to change even with a GLP-1. I made quite a few errors my first month trying to eat like old me (and paying for it with an upset stomach). Your mind will eventually catch up to your heart’s desire.

I really like @Shittersfull ‘s suggestion of keeping half healthy snacks around. Mine are fig bars - when I want a treat, they satisfy and I don’t feel deprived. If you have a few “bad eating” days - that’s OK too (I get 2-3 every cycle time)—just get back on the horse. Patience, effort and self-grace are a huge part of the journey 🙂
 
Don’t be too hard on yourself. This is a long journey, and building healthy habits takes time. When it gets tough, it’s totally okay to reward yourself a little, that doesn’t mean you’re failing. The fact that you’re already here in this community means you’re already ahead of a lot of people. Keep going, you’ve got this!
 
maayws said:


I’ve been trying to build better habits for about a week now. I’ve been making cleaner food choices and paying more attention to what I eat.

I know these changes are probably good for me, but honestly, I’m finding the food changes harder than I expected. Some days I really miss my old eating habits.

For those who have been through this, how did you stay consistent when the changes started feeling difficult?

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You already made the first step. After going through an unhealthy weight period, I felt when losing weight, there were ups and downs. You might get super motivated for a while and I would be prefect. Then have some relapses. But if you look long term, set reasonable goals and get there. When you learn to dial in a GLP, it really helps. You will have moments when all of sudden, some activity feels easy or good. Then you will realize this is all worth it. Good luck!
 
Skidude said:


I considered the desperate measures it took to get me to put a needle in my belly and decided if I was going to do it, I was going to make it work.

It gets easier thanks to the peps...

Just know that you are on your way to a new you and every time you see the results it will get even easier.

Try to have a bunch of good choices available.. boil some eggs, buy some yogurt, fill up on low calorie soup.. you are going to change your life this time.. the fact you are here means you are already doing it!

FUTURE YOU WILL THANK YOU

Click to expand...
Click to expand...
Thank you, I really needed to hear this！
 
I’m looking at this as a lifestyle change rather than a ‘diet’. I am focusing on eating protein first at meals then veggies and if I have carbs, then that’s mainly last. More often than not I will have a few chips or a mouthful or rice or potatoes, but often I am full. This for me needs to be sustainable so adding in a ‘diet fad’ is just resorting to what didn’t work before and not getting into a restrict and (not quite binge) FOMO effect. The same with intermittent fasting and any other technique. However, if that works for you and your lifestyle then go for it. GLPs have given me the mental space and food noise relief to make the better decisions and choices for longer than I have ever managed before.
 
It looks like your doing great!

you isolated the fact you miss the old habits. in stead of falling back into them without any thought.

The day i started with Mounjaro, and my head was cleared of food noice. What a revelation. it taken several weeks to get used to this.

Now, I love this fact. such a releave to know i'm finally eating well.

you are doing great, just take it day by day.
 
Hmm... For me, when I finally found this missing piece to managing my insulin resistance and perimenopause, and shut down the 24h food noise, I just went with the flow.

I've been in it for maybe 14 months now, and lost 28 %, and just a few more pounds to go.

It goes up and down motivation, it's never just the same.

I did try to not focus too much on being on a diet, because this will fuck me up instantly.

My inner kid saboteur will be mad as hell and go for the biscuits. ;-)

I was consistent with exercise (interval 5-6 times per week, resistance 3 times per week), with a lot of protein, good fats, some carbs, good sleep.

I didn't deny myself anything, but I just had very tiny amounts.

It's all about the state of mind, no one is a pro from day one, and I'm not yet a pro, but had succes, maybe this can help you.

Good luck !
 
maayws said:


I’ve been trying to build better habits for about a week now. I’ve been making cleaner food choices and paying more attention to what I eat.

I know these changes are probably good for me, but honestly, I’m finding the food changes harder than I expected. Some days I really miss my old eating habits.

For those who have been through this, how did you stay consistent when the changes started feeling difficult?

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Give it time. The meds will eventually take the fight out of this. Some people feel it on day one. Not me, but I didn't start with any kind of cold turkey attitude. I didn't pitch my snacks in the trash or pour out my beers. I started on tirz, and about 3 weeks in, I got lusty for tofu and roasted vegetables. That lasted about 2 months, then it was something else quite holy. I wanted dried cranberries daily for a bit. I didn't have to force anything. Foods that used to scream my name just left my mind entirely. I haven't had pizza in over a year because when I think about it, it comes with a meh reaction. I'm a year in now, and there's nothing in particular that I need or want to eat. It's a chore, honestly.

imho this early time should be focused on getting used to drinking lots of water and making sure your multivitamin game is strong. Start to find a protein powder or drink that you can have once a day to boost your protein intake, because that will get harder as your appetite recedes. Buy smallish quantities of those protein options in case some of them turn your stomach in a few weeks.
 
HouseCat said:


Be patient with yourself - a lifetime of habits and thoughts can take a little while to change even with a GLP-1. I made quite a few errors my first month trying to eat like old me (and paying for it with an upset stomach). Your mind will eventually catch up to your heart’s desire.

I really like @Shittersfull ‘s suggestion of keeping half healthy snacks around. Mine are fig bars - when I want a treat, they satisfy and I don’t feel deprived. If you have a few “bad eating” days - that’s OK too (I get 2-3 every cycle time)—just get back on the horse. Patience, effort and self-grace are a huge part of the journey 🙂

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My half healthy snack is a small single serving size of nuts. I buy ONE of them, and I write the date on it with a marker. That way I know how long it has been since I cheated last time, normally about every 3-4 weeks. I also keep a small single serving bag of potato chips. For me, a serving of potato chips, is the entire bag! So a small bag is a must. I just checked the date on that bag, Feb 3rd 2026, i also put a note on it reminding me of how shitty i feal when i ate it. I'm proud of that! But honestly, chips don't even sound that good anymore.
 
Shittersfull said:


My half healthy snack is a small single serving size of nuts. I buy ONE of them, and I write the date on it with a marker. That way I know how long it has been since I cheated last time, normally about every 3-4 weeks. I also keep a small single serving bag of potato chips. For me, a serving of potato chips, is the entire bag! So a small bag is a must. I just checked the date on that bag, Feb 3rd 2026, i also put a note on it reminding me of how shitty i feal when i ate it. I'm proud of that! But honestly, chips don't even sound that good anymore.

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Single serving snacks for the win! I get what you mean about having to finish a bag - it's a sense of completion...and besides no one wants to come back to chip crumbs. I can't recall the last time I had chips...what a win! Especially since I could not have a sandwich without them in my pre-GLP-1 life.

Every week on GLP-1 shot day I have a "treat day"...for me there's no cheating, only treating! 😎 Since it's built into my weekly calendar, I know that there's no deprivation in my life, which helps me overcome any lingering mental hurdles. On this day I order from a wonderful Belgian cafe that makes high quality food; if I order too much, I save it for the next day. I find each week I order less and less - winning for my pocketbook too!
 
maayws said:


I’ve been trying to build better habits for about a week now. I’ve been making cleaner food choices and paying more attention to what I eat.

I know these changes are probably good for me, but honestly, I’m finding the food changes harder than I expected. Some days I really miss my old eating habits.

For those who have been through this, how did you stay consistent when the changes started feeling difficult?

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If you don't mind me asking, how drastic are your food changes?

I realized for me the popularized diets, like the Mediterranean, keto, intermittent fasting never worked for me. My culture consisted of high fat and fried foods. I didn't want to sacrifice so much of my cultures cuisine and I realized through moderation I didn't need too! I took time to find reasonable alternatives too, switching out oils, air fried instead of pan fried and etc. Tweaking minor things like that helped me so much in my weight loss journey more so than completely revamping my diet. Every food has its place in moderation.

You don't have to go 0-100 and you don't have to change the way you eat entirely. You don't need to be a health junky to lose massive amount of weights either. Remember it's your journey to a new lifestyle. You need to enjoy the ride, not tolerate it.

We all believe in you and many of us have been in your shoes. You got this 💪
 
I think it's important to have SOME treat that you can look forward to if it's causing a mental struggle. I love sweets, so I went and bought some healthy choice fudge vars for when I really want a treat.. and you know what has happened? When I think I want one, I usually decide, naaaaaahhhh, but I think just having the crutch there helps. Also, so many people on GLP say dont deny yourself things you like, just have less of them because they probably wont make you feel good.
 
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