Tips and Tricks
Options
Saiosyn
Posts: 41 Member
Share things that helped you stay on track or helped you over a speed bump. Everyone's weight loss journey is different, but something that worked for you, may help another.
0
Replies
-
One thing I do that has helped me with portion control when eating out is to ask for a to go box when they bring my meal. I place half of everything in the box and I am not tempted to overeat. Portions in restaurants are so out of control so doing this one simple step saves lots of calories and I take the left overs for lunch the next day. Two meals for the price of one! It's a win win!7
-
That's actually a really good idea. Thank you ^.^ I usually ordered off the kids menu or split my meal with my little one.0
-
One thing that has helped me since last June is that I have not let myself quit. I've wanted to quit many times. Just yesterday I wanted to quit. I've taken breaks as long as a few weeks since June, but I refuse to quit this time. What has helped me get this far is that I refuse to quit.8
-
One thing I do that has helped me with portion control when eating out is to ask for a to go box when they bring my meal. I place half of everything in the box and I am not tempted to overeat. Portions in restaurants are so out of control so doing this one simple step saves lots of calories and I take the left overs for lunch the next day. Two meals for the price of one! It's a win win!
That's a really great idea!!!! My mom beat in my head to not waste food and finish my plate. This would make life so much easier because I never leave food on a plate! Thank you!!!5 -
I would like to share a YouTube Channel and a lovely lady - Joanna Soh.
https://youtube.com/user/joannasohofficial/featured
I started this journey at 300 lbs in June doing Weight Watchers. I came to MFP when I was absolutely starving and miserable from following their plan and I started to gain the weight back while doing their plan. Lost 25 lbs, gained back 5 in 3 months of their smart points plan.
Lost back that 5 lbs I had gained back doing tracking food here on MFP but then stagnated in weight for 3 months even though I was tracking.
Started fasting and combining fasting with low carb and keto eating and got down to 257 lbs, but then my body rebelled again like it did on weight watchers. I started gaining even while doing strict keto eating in ketosis. I got depressed living on such low carb [20g a day] that I stopped eating keto.
I've been tracking my food the past couple days. I started a new MFP account to start fresh. My weight yo-yo'd up to 263.8 after I reintroduced carbs. Not very much either. Just having one piece of toast with breakfast. Potatoes in a homemade soup. I guess they call it keto revenge lol.
I like Joanna Soh because she's bringing me back to basics. She's teaching to get out of the diet mentality and quick fix. She's teaching how to eat healthy and exercise.
I'm doing this video of exercises for 6 days of the week:
https://youtu.be/KLEQmvncMp0
My Tip here is to find what works for you even if you struggle to find what works for you. Keep going, keep looking, don't give up. As long as you're doing something whatever it is, you will eventually get to your goal.3 -
I just rediscovered dill pickles.
Pickles make a good zero calorie snack when you want to chew on something.
They do add some sodium, but I don't have a problem there.5 -
Pulled this from another thread, something to equate your loss milestones with. My next milestone is a mid-sized microwave
1 pound = a Guinea Pig
1.5 pounds = a dozen Krispy Kreme glazed donuts
2 pounds = a rack of baby back ribs
3 pounds = an average human brain
4 pounds = an ostrich egg
5 pounds = a Chihuahua
6 pounds = a human skin
7.5 pounds = an average newborn
8 pounds = a human head
10 pounds= chemical additives an American consumes each year
11 pounds = an average housecat
12 pounds = a Bald Eagle
15 pounds = 10 dozen large eggs
16 pounds = a sperm whale's brain
20 pounds = an automobile tire
23 pounds = amount of pizza an average American eats in a year
24 pounds = a 3-gallon tub of super-premium ice cream
25 pounds = an average 2 year old
30 pounds = amount of cheese an average American eats in a year
33 pounds = a cinder block
36 pounds = a mid-size microwave
40 pounds = a 5-gallon bottle of water or an average human leg
44 pounds = an elephants heart
50 pounds = a small bale of hay
55 pounds = a 5000 BTU air conditioner
60 pounds = an elephants penis
66 pounds = fats and oils an average American eats in a year
70 pounds = an Irish Setter
77 pounds = a gold brick
80 pounds = the Worlds Largest Ball of Tape
90 pounds = a newborn calf
100 pounds = a 2 month old horse
111 pounds = red meat an average American eats in a year
117 pounds = an average fashion model (and shes 5'11")
118 pounds = the complete Encyclopedia Britannica
120 pounds = amount of trash you throw away in a month
130 pounds = a newborn giraffe
138 pounds = potatoes an average American eats in a year
140 pounds = refined sugar an average American eats in a year
144 pounds = an average adult woman (and shes 5'4½")
150 pounds = the complete Oxford English Dictionary
187 pounds = an average adult man
200 pounds = 2 Bloodhounds
235 pounds = Arnold Schwarzenegger
300 pounds = an average football lineman
400 pounds = a Welsh pony
http://community.myfitnesspal.com/en/discussion/660835/ive-lost-an-elephant-penis/p115 -
Ok I just burst out laughing at mine... "an elephant's penis"
Seriously almost spit out my water.4 -
Lol that list is too funny. Water is a go to when I find myself wanting something sweet or carby. I chug about 20oz and that usually does the trick.
2 -
The list is great! I'm nearly to a cinder block! Wow - that one helps me put things into perspective and gives me a nice visual to compare to (not so sure about some of them lol)
I avoid out to eating as much as possible, but when I do, I make sure to plan everything ahead, going to the website for the restaurant (I usually eat at chain restaurants) and picking my meal from start to finish. If its a place that gives unlimited bread, I request only 1 serving and that they don't bring any more - bread is my weakness, and I know I'll over-indulge if its there tempting me!
I ask for salad dressing on the side, too - I picked up that little trick here at MFP and found it really does work!1 -
Here is an interesting video on drinking H2O.
[video]
https://youtu.be/OWASUMMQjj8[/video]
Though it may not be mandatory, I've upped my water to keep flushed and to help fill me up.0 -
Here's a long post I found but with excellent adviceI generally think that people put emphasis on things that either don't matter at all, or only matter a small amount, while ignoring the things that matter a great deal.
Overview of what I think is important:
1) Eat the appropriate caloric (and macronutrient) intake for your goals and track intake accurately. I think eating mostly nutrient dense and whole foods while still allowing some "treats" is a reasonable starting point/guideline.
2) Exercise regularly. Do something you enjoy or at worst case choose the least objectionable activity. Ideally you should include some form of resistance based training as a part of your program.
3) Get adequate rest/sleep.
4) Establish metrics and use them appropriately.
5) Repeat.
And do NOT complicate things worrying about minutia.
The vast majority of you should be able to stick to the above and make very good progress. Will other things matter at some point? Possibly, but the above will get you very far.
I'm going into some details here and when I make generalizations please realize that I'm well aware of the idea of applying context and unfortunately it's difficult to generalize and apply context at the same time. So treat the generalizations as such.
1) Eat the appropriate caloric (and macronutrient) intake for your goals and track intake accurately.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
The above link is not going to be accurate for everyone. Please treat it as a starting point and general information.
If you choose to use MFP's default setting rather than a TDEE method, it's important to set realistic weight loss targets based on your current bodyweight. I think .5 to 1% bodyweight per week is a good general recommendation for most people. Very obese people may go a bit faster. Be aware of the exercise calorie model that MFP uses if you choose to use MFP's default method. Exercise expenditures are often over-stated so you may wish to eat back a set percentage of those calories, such as 50% for starters.
See here: http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf
An aside on food selection
I am a firm believer in moderation. However, if you're the type that can't have a serving of potato chips without eating two bags of potato chips then it stands to reason that you may not be able to practice moderation with potato chips. I concede that for some people, elimination of some things, even if temporary, could be a viable short term strategy while you learn to apply moderation. That being said, I think "most" people will do very well using a food selection strategy where somewhere around 80% of their diet consists of whole and nutrient dense foods with the other 20% consisting of whatever you prefer.
http://www.myfitnesspal.com/topics/show/817188-iifym
Yes, health is important and you should be looking to consume a lot of nutrient dense foods in your diet. But this doesn't mean you can't also have a pop tart or some ice cream. Going from fat to not fat is very likely to significantly improve your health.
Stop guessing .
TRACK ACCURATELY. Use a digital food scale even if it is just for a few weeks so you can get yourself well aligned with how many calories you are really consuming. Now there are arguments against this -- if being this meticulous is going to prevent you from adhering to your diet then I can understand not wanting to be attached to the food scale. However if you are not making progress at a pace expected by your assumed food intake, you really need to take some time to dial that intake in accurately and a food scale along with detailed and consistent logging is the best way to do this. I think at the very least, a couple of weeks spent meticulously weighing and measuring will teach you portion sizes. If you get very OCD or possibly have ED related issues that are magnified or brought out by meticulous tracking then I could see not wanting to use this method. But as a general recommendation I think it's a smart idea to implement.
Sara and I run a group called Eat, Train, Progress, where we frequently help people who are stalled on progress. The number one issue (by a very significant margin) is inaccurate tracking and not weighing portions properly. They are consuming more calories than they think. Followed closely by simply eating too many calories (tracking is fine but the goal intake is just too high). Very seldom do we see people who are truly not eating enough, although it has happened.
See here: http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
Finally, once you have accurate data you should be using this data and your results to make adjustments up or down to that intake to produce the desired results. I would suggest that what actually happens with your body is going to be far more valuable than what any online calculator tells you.
Your goal with setting your intake is to sort of hone-in on what is going to give you results at a reasonable intake level. It is most definitely not a "use this calculator and permanently set my intake to this level for several months regardless of what my weight does or how I feel".
2) Exercise. Do something you enjoy or at worst case do the least objectionable activity. Ideally some form of resistance based training.
Dieting without any resistance training will increase the likelihood that you will lose muscle as you lose weight. Generally it would be a good idea to avoid this both for metabolic reasons and for aesthetic reasons and possibly for functional reasons. Resistance training may also improve insulin sensitivity, it may have a positive effect on bone density, and general overall sexiness.
Now having said that, if you're a 60 year old 300 lb woman, you don't necessarily need to hire an olympic lifting coach and start barbell squatting on day 1. While I support free-weight training, it's not the only way to get the job done and furthermore, beginners will respond to a much lower stimulus and still make great progress. Killing yourself on day one in the gym isn't necessary. Being so sore you can't move the next day isn't necessary. What is necessary is that your program provides sufficient volume and an adaptive stress. (You should be getting stronger over time and your program should have that built in).
So choosing the right program is going to be context dependent and saying that stronglifts (for example) is the best approach is just as idiotic as saying that circuit training is the best approach because that's going to depend on the trainee, their goals, what limitations they have, and their training preferences.
Doing something you enjoy will probably get you better results than doing something optimized that you can't consistently execute due to adherence problems.
3) Get adequate rest/sleep
Not much to say here. I believe rest is important and I also believe many people fail because they come out of the gates firing on all cylinders and trying to lift weights 10 days/week thinking that if a moderate amount of something is good, then a butt-load of it must be great.
I think some common sense needs to be applied here. It's going to take you months if not years to get the body you want, so you should probably be using a training philosophy that allows you to be consistent for months/years.
4) Establishing proper metrics
I believe that multiple metrics should be established from day one so that you are creating the most opportunity to receive what hopefully is positive reinforcement because this can increase motivation and adherence.
a) The scale.
Weight is a great metric because you can basically get short term feedback on this metric whereas with photographs, bodyfat analysis, and body-part measurements, the changes occur at a slower pace and so you can't get this short-term feedback. The disadvantage is that weight is a sensitive metric that can bounce around a bit due to fluid variance, food volume, etc.
Weigh yourself under identical conditions. Most people should do this daily and keep track of your average weight so that you can ignore fluctuations that occur from day to day. Averaging this will smooth out those fluctuations. Do not react to day to day changes in weight. In fact, pay little to no attention to it. Just track it and average things out and pay attention to trends. Now if you are the type that just can't help but freak out over seeing a 1lb gain on the scale then maybe you need to weigh less often. Weighing less often may relieve you of this stress so that may be necessary for some of you, but it gives you fewer data points to watch your trend in weight.
I would argue that for most people this is going to be the metric that you use to gauge your rate of progress. It's not telling you where the weight comes from, but if you're doing things correctly it should serve as a very functional method of gauging fat loss assuming that is one of your goals.
But it's not the only metric.
b) Body measurements.
Everyone tends to do this differently as there are so many sites one could measure to try and establish progress.
The advantage of this method is that you can sometimes see progress in this metric where other areas aren't necessarily showing progress. I've had at least one person who I advise, plateau for 4 weeks in body-weight but lose multiple inches from her waist/navel.
At the very least, I'd do measurements around waist and navel and probably the chest area, and you can also measure arms/legs/neck/etc. I probably wouldn't get OCD about this and start measuring your thumb or your eyebrow so just use some common sense here. Try to be consistent in the amount of pressure you apply with the measuring device as failure to do so increases error. Lastly, realize that you may be losing fat in places you are not measuring. This is another reason why we keep multiple metrics.
I wouldn't recommend measuring more than once per week and I probably wouldn't do this less than once per month. Once every two weeks might be a reasonable range here.
c) Photographs
I would suggest that you take pictures NOW, with minimal appropriate attire (enough clothing in case you ever show anyone how well you are doing, but little enough so that you can see the truth). Even if they disgust you or make you depressed, just do it. You don't have to look at them, you don't have to show anyone, you can stick them in a drawer but you need to do this. When you're down 20, or 50, or 100lbs and don't have proper before photos you're going to kick yourself.
I'd consider taking new photographs about once per month, maybe every two months. I'd do front and back photos, flexed and relaxed, and I would take them in the same attire and same lighting conditions when you are taking subsequent photos for comparison sake.
d) The mirror, and how clothing fits.
I'm grouping these together because I have little to say about them as it should be obvious. Pay attention to what you see and how your clothes feel.
e) Gym Performance
I suggest you start tracking your workouts. You might have two weeks where you stall out on weight loss, or your measurements don't change, but your bench press goes up 10lbs and your squat goes up 10lbs or you were able to do 3 additional minutes of cardio or your rowing improved, or whatever.
In addition to this being a metric that is very important for generating motivation, it's important because your goal with your training program, in most circumstances/contexts, will be to improve over time. If you don't know what your sets and reps and weights were for the past two weeks, you won't know how many sets/reps/what weight to move next time in order to try and beat your previous attempts. For many, myself included, you will reach a point where gym performance becomes one of the most important methods of feedback. Setting new PR's is euphoric.
But but but body fat percentage......
Now you may have noticed that I left bodyfat analysis off of the list (I'm sure I'll catch some grief for that). I actually think that due to rather large amounts of inaccuracy in this metric, it COULD be quite misleading and I don't see it as being that useful.
http://www.myfitnesspal.com/topics/show/830595-body-fat-estimation-methods
http://weightology.net/weightologyweekly/?page_id=146
The other metrics on this list should be suitable to gauge progress continuously. For those who are lean enough to question whether to bulk or cut, you can get estimated here (although we do fall behind). I don't recommend bothering with an estimate until you are somewhat lean: http://www.myfitnesspal.com/topics/show/826435-bodyfat-estimation-thread
Final Comment: There is no perfect program and you should stop looking for it. You should instead look at ways to make your diet and your training as enjoyable as possible while still meeting your goals in a time-frame that's reasonable to you. Eat foods you enjoy while hitting your calorie and nutrient targets. Structure your meal timing and frequency to best match performance and preferences. Enjoy eating calories at night? Then do it. Prefer white rice over brown? Then eat it. Want ice cream? Then find a way to have some ice cream while hitting those nutrient targets (http://www.myfitnesspal.com/topics/show/925464-fitting-it-in-giggity).
I'll leave this thread here in closing:
http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read
11 -
That was a great article! Thank you for sharing. I might even have to post that at home to keep reminding me.1
-
One thing I've done is join several challenges here on MFP. In addition to logging my goals and progress in this group, I found the challenges a fun way of showing your commitment. Good or bad, you update your progress every week. The weekly updates help build accountability.
Remember to update your progress in our goal tracking thread every week
Your milestones and progress - accountability
Also, mark the goal/challenge threads as 'favorites' so you are notified of updates and it's easy to find each week.2 -
Forming a habit takes ~66 days, longer than I thought
I always thought we formed a new habit in just 21 days. Here's an interesting read that indicates that we need to stick with something new for about 66 days before it becomes an automatic habit
How Long Does it Take for Something to Become a Habit?
http://examinedexistence.com/how-long-does-it-take-for-something-to-become-a-habit/
I'm now over 66 days of logging and watching what I eat, so I made it a certified habit!
When you think about your own struggles in changing your diet, keep this duration in mind and stay vigilant.3 -
Here is another great post/thread I came across, good advice for the journey
It is unlikely that you will lose weight consistently (i.e., weight loss is not linear)Here we are, in mid-February. A ton of MFPers started this year out on a new path, trying to become healthier and trying to lose weight. Great job! But now it's 6 or 7 weeks later and you are getting frustrated, maybe discouraged, because your weight loss has slowed down. It stinks, right? Who wants to restrict their calories, maybe sweat a bit more, and not see big progress on the scale? Nobody, right?
Well, I'm sorry to tell you, but you are being unreasonable. And I mean that in the nicest way so think of me as telling you this as we sit down to tea in a cozy little room with doilies and pretty teacups and maybe a white fluffy cat lounging on the rug. Unless you respond better to tough love, in which case you can imagine me walking up to you, smacking you upside the head and saying it. Whatever floats your boat.
But yeah, you are being unreasonable.
Why is that? It's because weight loss is not linear. That's the answer you'll see posted to the "I'm not losing any weight!" threads. But why? Why can't we see that number go down on the scale every time we weigh ourselves? Well, because there are a multitude of factors that can affect your weight at any given time. To name a few:- a difference in the conditions in which you are weighing yourself (time of day, clothed vs. naked, well-hydrated vs. hydrated, etc.)
- what you've eaten recently (eating more carbs and/or sodium than usual will generally cause you to hold additional water weight)
- hormonal fluctuations (women, especially, are prone to seeing water weight fluctuations due to their monthly menstrual cycles)
- inaccuracies in measuring food, logging food, and calculating your daily caloric needs
- inaccuracies in calculating your activity level (both exercise and non-exercise activity)
And the list goes on from there.
The bottom line is that it is highly unlikely that you are going to see your weight decrease at a consistent pace throughout your weight loss journey. Over the course of 2014, I lost 52 pounds. That averaged a pound a week. But did I actually lose a pound a week? Absolutely not. Looking at my weigh-ins, you can see weeks where I lost several pounds, a fraction of a pound, no pounds, and even where I gained weight. The overall trend, though, was downward.
So, getting back to you. You're stuck at a certain weight. Or you think you're stuck at that weight. Where do you go from here? Here are a few ideas:- Review your food and exercise diaries for inaccuracies.
- Review your expectations for reasonableness. Most of us didn't gain our excess weight rapidly and shouldn't expect losing all of it to happen rapidly either.
- Pick a goal or two other than weight loss. Maybe you want to be able to walk a mile without stopping or you want to be able to comfortably lift bags of mulch this spring. Whatever the goal, find a way to work toward it and then do just that.
- Focus on fat loss rather than weight loss. Consider doing some sort of strength training and eating an appropriate level of protein in order to maintain as much muscle as possible while losing weight. This will give you another aspect of fitness to focus on and is may help you get closer to the physique goals that you may have.
- Measure your progress by other means--use a tape measure to measure your waist, hip, thigh, etc. and then track the changes.
Most importantly, though...BE PATIENT. I know, it's hard to do. But most times in life the hard thing to do is worth it in the end and being patience builds character so you'll be stronger in the end.
Good luck, you all. I'm rooting for you
2 -
I'm getting to my first slow down right now, so that is very timely advice! After losing at least 2 to 4 lbs a week for the last 8 weeks, I've slowed down. a little under 2 lbs last week, and this week is going to be lucky to be 0.5 lbs.2
-
bmeadows380 wrote: »I'm getting to my first slow down right now, so that is very timely advice! After losing at least 2 to 4 lbs a week for the last 8 weeks, I've slowed down. a little under 2 lbs last week, and this week is going to be lucky to be 0.5 lbs.
I can always tell when weeks will show less scale movement. And for me, that is when its... dun dun dunnn shark week. Or if anyone is a fellow PCOS-sister, its never just a week for me. Sorry, probably TMI but yeah... hormones and womanhood - ARG!!
Another reason why I always keep up to date on my measurements. I don't mind slower weeks when clothes are fitting looser. 4 -
yeah, I'm a PCOS sister. Today was weigh in and sure enough, all I lost was 0.5 lbs this week. Despite knowing slow downs comes, it's still highly frustrating and a little frightening - last time I had a slow down back in 2012 when I lost a large amount of weight, it stopped coming off period and then inched back on. I'm really not wanting that to happen again!0
