What 'food rules' or 'life rules' do you live by to maintain your weight?

LifeNewandImproved

It seems to me that everyone has sort of a food philosophy when it comes to the way they approach their lives and I was curious what personal standbys some of you may have to continue having success in weight maintenance. Some examples I've heard in the past are:

1) I count my calories every day, my limit is XXXX per day/wk
2) I make sure to walk 60 minutes every day, rain or shine!
3) I try on a tight pair of jeans every week - if it's too tight, I begin dieting
4) I weigh myself every day/wk/month and once I hit a scream weight I start dieting
5) I only eat sweets when I'm out of the house: never free, never alone, never at home

What are your keys to success? I am about 10-20 lbs from my goal weight after having lost 85 lbs but I did it in a way that I didn't really enjoy or find particularly sustainable (eating too little and didn't really like the workouts). As such I'm searching for a new sustainable way of life. and I'm particularly interested in those maintaining a healthy BMI since apparently so far for me that has been incredibly hard to do

rsclause

1) weigh daily
2) exercise regularly
3) avoid foods in a package or box
4) avoid starchy carbs - pasta, potatoes, bread

robingmurphy

I try to stick to these 90% of the time:
- Weigh myself daily
- Log my food daily
- Aim for <2000 calories (Current TDEE is 2150 and I'd like to slooowly lose a little)
- Eat mostly whole plant foods
- Eat only when physically hungry
- Eat until comfortably full (around 80% full) but not over full
- Exercise every day - sometimes that's more formal running/weight lifting, sometimes it's a long walk with the dog
- Don't eat free food at work
- Keep sweets and processed foods out of sight at home so they're harder to eat
- Eat sitting down at a table rather than standing in my kitchen
- Eat slowly and mindfully
- Don't drink calories

nineteentwenty

1) weigh in daily
2) put daily weight into a trend graph. Libra is a good app for this, as it will forecast my future weight based on past entries and current habits.
3) avoid bread/grain based foods
4) drink water and wait 20 minutes to see if I am actually hungry or just bored
5) work out 4-5x per week
6) log in to mfp every single day
7) wear a fitness tracker. This always keeps my body on my mind.

Garthamatic

1) Don't stress about weight, it varies
2) Weigh weekly or whenever I think of it
3) Listen to my body, don't eat if I'm not hungry
4) Focus on making good choices (vegetables, salads, lean meats, healthy snacks in moderation, etc.)
5) Use MFP to get back on track if weight >5 lbs over median/target weight; discontinue once back on track

Not for nothing, but I don't want to be a slave to calorie tracking for the rest of my days...

joeneely71

Make everything I eat have some nutritional benefit. For example, I used to eat a Milky Way bar or a bag of Peanut Butter M & M's after lunch virtually every day. Either one is 248 calories with virtually nothing that is beneficial from a nutritional point-of-view. I now eat something like a Kind bar (not every day, more like once or twice per week) which has 200 calories but also provides potassium, dietary fiber and protein.

zdyb23456

• I weigh myself several times a week.
• I exercise/run 6 days a week, I try to aim for 15K steps/day at least except for Sundays where I'm happy with 10K.
• I try to limit eating out to special occasions.
• I count calories. When I'm trying to shed a few pounds, I aim for < 1900. Maintenance is around 2000.
• I always try to find a lower calorie option or skip items that aren't worth the calories to me i.e. mayo or cheese on sandwiches, grated cheese on pasta, butter on french toast, pepperoni on pizza, cream/sugar in coffee etc. it's not really a sacrifice to me so I avoid the extra calories when I can. Those calories while small in itself can add up quickly!
• I avoid drinking any calories i.e. Starbucks is about a once a month splurge.

LifeNewandImproved

These are great! Love all of these, reading every single one, thank you

CrabNebula

zdyb23456 wrote: »

• I weigh myself several times a week.
• I exercise/run 6 days a week, I try to aim for 15K steps/day at least except for Sundays where I'm happy with 10K.
• I try to limit eating out to special occasions.
• I count calories. When I'm trying to shed a few pounds, I aim for < 1900. Maintenance is around 2000.
• I always try to find a lower calorie option or skip items that aren't worth the calories to me i.e. mayo or cheese on sandwiches, grated cheese on pasta, butter on french toast, pepperoni on pizza, cream/sugar in coffee etc. it's not really a sacrifice to me so I avoid the extra calories when I can. Those calories while small in itself can add up quickly!
• I avoid drinking any calories i.e. Starbucks is about a once a month splurge.

This, 100%.

robininfl

Avoid Gluttony. That's the only hard rule.

In general:
I work out on average once a day.
Don't snack much
Try to eat as much food made of food as possible (not pre-packaged stuff)
I don't limit fat
I do limit sugar

And I try to appreciate my body for what it can do, what it has done, the wonder of being physically embodied, not just for how it looks.

xmichaelyx

I don't eat things at work that I didn't bring in myself.

snowflake930

Keep track of my calories and weight.
Prepare and eat as much of my food as possible, very little restaurant or take out, but all foods in moderation. Pretty much the same as when I was losing except I get to eat a little more.
Go to gym every day.

ald783

Mine are more like guidelines than rules. I'd say I'm generally not too strict on anything, but that's what works for me.

- track most of the time (90% is good, I'm good with skipping days here and there)
- aim to workout at least 4 times a week
- don't be obsessive or hard on myself.. if I'm up a few pounds, life goes on, I can lose it again
- meal plan and prep meals and snacks for the week
- everything in moderation! I like beer and pasta and junk food, I just don't need all of those every day

kirstenb13

xmichaelyx wrote: »

I don't eat things at work that I didn't bring in myself.

That is a hard and fast rule I do now as well.
Also, I never eat things that are not "good". Such as crappy cookies or cakes from the grocery store.

Ashtoretet

My only hard rules right now are to not go over maintenance, log every calorie to the best of my knowledge, and not to eat food I'm not really enjoying. I'm down 78 pounds and have 15 more to go, soon I'll be eating at maintenance and will start making more rules then.

mburgess458

Mainly just "be mindful of what and how much I eat".

When I think through how many calories are in something I can make a better decision on whether or not it's worth it... dessert on my birthday from a restaurant I only go to once a year? Probably worth it. Free doughnut in the work break room? Definitely not worth the extra calories.

trina1049

1. Weigh in everyday and follow the trend not the fluctuations.
2. Track every day without fail.
3. Moderate exercise
4. Stay focused on good health.
5. Remember that you control the food, the food doesn't control you.

Panda_brat

Eat within my TDEE, do not follow any crazy diet rules.

perkymommy

Weigh and measure every BLT (bite, lick, taste).

ARGriffy

mburgess458 wrote: »

Mainly just "be mindful of what and how much I eat".

When I think through how many calories are in something I can make a better decision on whether or not it's worth it... dessert on my birthday from a restaurant I only go to once a year? Probably worth it. Free doughnut in the work break room? Definitely not worth the extra calories.

This! Be aware of what you're eating and don't mindlessly eat too!

LifeNewandImproved

I am keeping a running list of all the good tips guys thanks I am keeping a running list of all the ones I think might work for me and since they are all down to earth and realistic I have to say that it's nearly all of them. Really helping me thanks Still refreshing every now and then - would love to see more input if anyone has more!

kommodevaran

Great thread!

These are my "rules":
1) I plan my meals and aim to eat only at meals (4 times a day). Non-caloric drinks only, between meals.
2) Every meal has protein+fat+vegetables as a base. I eat three servings of fruit and at least four servings of vegetables every day, and nuts almost every day. Weekly dinner rotation plan. Each individual meal (breakfast, lunch etc) is pretty similar in form and quantity from day to day, but I aim for variety and haven't cut anything out.
3) I base my intake on foods I can eat to satiety - mainly "whole"/"real" foods. Love food that loves me back. I don't keep typical snack foods in the house. I will eat cake, cookies, chips, ice cream, candy, chocolate etc, on occasion, out of the house, in company, if I want to.
4) I only eat food I like, and enjoy eating it.
5) I eat anything I like, but not everything at once, and not all the time.
6) I cook from scratch as long as it's practical and fun.
7) I shop according to meal plan, with a list, and focus on the list.
8) I move every day. It doesn't have to be more than walking to/from the store.
9) I aim to get 8 hours of uninterrupted sleep every night.
10) I weigh myself every morning and log it; I have a range of 3 kilos - whenever I get near the top, I stop "treats" (nut butters, honey, dried fruit etc) for a while and stick to "diet" portions of certain foods.

rishywest

1. Weigh every day
2. Log everything I eat
3. Get at least 30 minutes of sweaty exercise 4-5 days a week (running, weight training, etc)
4. Have a piece of dark chocolate every night
5. Meal prep every evening for the next day so I make good choices while at work

Sabine_Stroehm

14 years at maintenance (+-5):

1. weigh every day
2. eat (real) food, not too much, mostly plants
3. eat delicious food
4. eat a diet built around nutrient dense foods
5. be active daily!
6. limit low quality, nutrient poor, low fiber carbohydrates and other junk foods
7. have a treat or glass of wine nightly

johnnylakis

get a food scale and weigh everything you eat

cwolfman13

Three years maintenance this coming Friday...I chalk it up to good livin' and doing the things that healthy, lean, and fit people do. I haven't kept a food diary since going to maintenance a few years ago.

1. I eat well...tons of veg, a couple servings of fruit, whole grains and starches, legumes, lentils, lean sourced protein, and healthy fats from things like nuts, avocados, and good cooking oils. I'm a good cook, so my "healthy" stuff is pretty bomb delicious too.
2. I substantially limit "junk" foods...I eat it, but it isn't a significant part of my daily diet
3. I have established feeding times and rarely deviate from those. Meals and snacks are generally planned out...I don't generally just mindlessly grab something to snack on.
4. I exercise regularly...5-6 days per week. I usually ride 4-5 days per week and lift 3x per week. I mix in some hiking here and there, particularly in the summer when we do a lot of family camping. My rides are of varying intensity from an easy recovery ride to basically going balls out for 30-45 minutes to hill climbs to long rides.
5. I stay active in general outside of my desk job...I watch very little t.v. and would much rather be out doing something recreational with the family or working in the yard, etc.
6. I allow myself to be a little loser on the weekends...this is where I'd generally have pizza night with my kids or otherwise treat myself to things I might not eat most of the time. I tend to be more active on weekends though, so it all tends to net out.
7. I treat eating out as something special, not a routine part of what I do.
8. I don't beat myself up over a bad day or a bad week...they happen...I just move on.
9. I weigh in regularly and watch the overall trend. If I see myself trending up (not just a fluctuation), I nip it in the bud and I take a step back to see what I've been doing differently.
10. I make sure I get my rest for good recovery and try to get plenty of sleep.

salembambi

weigh self every morning
drink lots of water
exercise regularly
log calories 90% of the time
stick to 80% whole plant foods most of the time, while moderately eating vegan processed stuff
never restrict "junk foods" i can have some if i want to
make sure there is room for late night snacking since i love that
prelog most days then change it up as it goes
do not drink calories
if i have a unplanned overindulgence move on from it and try not to beat myself up
always have holidays & birthdays off from even thinking about calories

Francl27

- don't drink calories
- don't eat while watching TV
- agreed on skipping things I don't really want that much at the time (like burger buns)
- hit my protein goal every day
- log it all
- keep a deficit whenever possible to make up for the bad days (set to 400 currently, but I want to shed some 'creep' pounds - typically end up with a 1000ish deficit a week).
- try to do at least 60 minutes of exercise a day, even if it's just a walk
- weigh myself every other day the week after my period (only time I don't have a ton of water weight, so it's easier to spot the trend)

That's pretty much it...

SallyH77

xmichaelyx wrote: »

I don't eat things at work that I didn't bring in myself.

This has been a huge factor in my weight loss. I bring in my own morning and afternoon snacks and lunch, all planned out. I know whats in the food im eating and can more accurately track calories, and less likely to be swayed by the hot freshly cooked chips/potato cakes that have come out of the cafe while ordering a salad sandwich

- I refuse to drink my calories
- plan my meals, the following day is always planned out so I can prep it while making dinner the night before
- protein first, followed by or with plant foods (i regularly leave behind the bun or bread)
- I dont deny myself the taste of food, just quantity. For eg. If chips are served with a meal, I take one or two for the old familiar taste, and quite content then to leave the rest behind
- weigh every morning and night (Im quite intrigued by the effects of good sleep!)
- Try not to let my calorie counting interfere with living
- If i want something sweet, I have something small and make sure its accounted for, if it doesnt fit in for the day, it doesnt get eaten.

Lynzdee18

I don't eat anything I don't want or don't like, no matter what.

I weigh myself every morning.

I don't drink my calories either.

I try to sleep well. If I don't, I water retain.

I forego starches for veg and eat Greek yogurt and steel cut oats every day.

kommodevaran

Pretty consistent across the board
Nobody has mentioned "always eat breakfast" or "eat a low fat diet" yet
Why aren't those scientists interested in us?