I forgot how to lose weight…

I forgot how to diet and gained back the weight

I went from 63 to 55, and 55 to 61 rn. I’ve struggled w binging. I keep running into the same pattern. I make a clear plan for the day, like staying in a calorie deficit and eating one proper meal and a small evening snack. Then I get tired, stressed, or bored. I buy a coffee “as a disciplined choice,” and later, without really thinking, I buy something else totally unplanned for. And afterward I just feel frustrated with myself.

It doesn’t feel like a pure food problem. It feels like my brain switches objectives. In the moment, the long-term goal disappears and I react emotionally or chase a quick dopamine hit. Stress, restlessness, and anxiety push me toward food even when I’ve already decided what I’m supposed to do.

I don’t want this to be 100% willpower, because that clearly isn’t working for me. I want a simple, neutral system I can follow every day. Something that makes my choices boring and automatic instead of emotional.

For those of you who’ve been through this:

How did you build a system around eating and weight loss that didn’t rely on constant motivation or discipline? What practical rules or structures actually helped you break the “emotion → food” connection?

submitted by /u/TraditionalCup5754
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1qnczve/i_forgot_how_to_lose_weight/