Weight loss: What has been your most SUCCESSFUL strategy?

sarahdelrosso

What have you done to lose the most weight? What works?

Poisonedpawn78

The best starting point(sometimes it requires a lot of changes) is quite often drinking. dont drink calories unless its for a purpose.

Things like pop and juices, while not "evil" can quite easily fill up your daily calories or a good chunk of it before you even realize it.

Switching to water mainly and things like milk+protein powders for fat/protein macros will make a huge difference. I found personally that having those extra calories towards solid foods kept me feeling full much longer.

Silentpadna

sarahdelrosso wrote: »

What have you done to lose the most weight? What works?

Starting gradually.

Continuing.

Really though, I've yo-yo'd for awhile before learning things here on MFP. Nothing is better than knowledge. Knowing about calories, knowing about fluctuations, and knowing about trends.

Reading the forums here (including Success Stories) have been - by far - the most important part.

choppie70

My best strategy has been to eat less calories than I burn. Not trying to be snarky! I have just found that when I am truly making sure I am burning more calories than I eat, I will lose weight.

usmcmp

Small sustainable changes, not beating myself up when I struggle, lifting weights, realizing that perfection is impossible, and being patient.

AnvilHead

1) I set a reasonable weight loss/calorie goal and stuck to it consistently.

2) I eat a reasonably balanced diet consisting of foods I enjoy, with everything in moderation and nothing excluded.

3) I exercise regularly (not required for weight loss, but good for fitness and overall health - and I enjoy it).

4) Have patience, because it doesn't happen overnight and there will be bumps in the road along the way.

JeromeBarry1

My most successful strategy has been to honestly and accurately write in my food diary everything I have eaten or plan to eat soon. I needed a digital kitchen scale to achieve accuracy, and I just have to be honest with myself. The vast mfp community are not checking-up on me. I have to be honest with me. So, I do. Being honest with my food diary, I can see that days without breakfast turn into days with too many late afternoon binges. So, I have breakfast and drastically reduce the number of binge days. I learn from being honest with my diary that it helps me stay within my calorie budget if my protein and fat together are more than 60% of my calories. So, I try to make that happen, and it works out pretty well. With more successful days in a calorie deficit and fewer days in a calorie surplus, my efforts at weight loss have been successful.

lucypstacy

For me, it was simply starting with realistic goals and a realistic approach. I had a lot to lose (and still have a lot), and that was a bit overwhelming. I had tried to lose weight in the past, but I always failed because I had such strict ideas of what I was 'allowed' to eat, and I simply pushed myself too hard. This time I started with a better attitude. I learned how to slowly change my lifestyle and tweak my diet. I didn't let minor setbacks completely derail me, and I celebrated my little victories. So far, it's helped a lot.

Poisonedpawn78

I agree with managing it. Then as your hunger leaves over time, you can switch to avoiding the snack as well if desired.

youdoyou2016

Over the weekend, I plan out my meals for the coming week and shop and cook accordingly.

If it's a batch of something (like soup or chili), I portion it out according to a specific calorie allotment. (Then I just grab the container to take to work for lunch.)

I don't cook everything ahead of time, and it's not like on Sunday that I know exactly what I will be eating on Friday. But thinking ahead this way has been helpful.

Every morning, though, I do know exactly what I will eat that day so I know exactly how many calories I will have.

Having a general "big picture" view of my week and then a more granular view of my day works well for me.

threesixten

I try not to keep any snackable / tempting items in the house. I cook 95% of my dinners and measure out and log each ingredient. I developed an exercise habit. I weigh myself every day to be aware of how activities and foods cause my weight to fluctuate.

Rognvaldr

This what I'm doing. (I'm on a glycemic Index diet (kind of))

- using the MFP food diary

also,

- Eat breakfast within one hour of waking. I generally have a protein drink (30g protein)
- Don't go more than 4 waking hours without eating. I generally have a small snack (nuts, dried fruit, etc.). Just something to prevent my body from going into starvation mode.
- Consume at least 30g of protein 3 times a day. prevents muscle loss. I drink the premium protein chocolate drink (don't have more than 2 a day.)

Lunch is my largest meal of the day.

I have a small dinner.

chaose

Try to keep active. I had good results when I started swimming

Chadxx

For me, it has been all about learning to spend my calories wisely, learning to eat the largest portions of food that best keep me full for the fewest calories. If you can figure out how to fix meals that keep you full and satisfied within your calorie budget, this process will go very well and be very sustainable. If you feel deprived, miserable, and hungry it is probably not going to go well.

middlehaitch

Not changing what I eat, just eating less of it. (By befault my diet has always been pretty nutritious)

Getting my activity level back to where it was in my 30's so I could eat closer to a 30yo than a 60yo.

Cheers, h.

brendacs21

1. Eating less
2. limiting carbs (I dont stay under a certain number just reduce the amount I used to eat - I was a big bread eater)
3. started working out and have now added lifting
4. drinking lots of water
5. getting plenty of sleep

have lost 24 lbs in 3 months

SusanMFindlay

Paying attention to what and how much I eat. Nothing is off limits, but I have to acknowledge the calorie count so that I can make it fit.

Increasing my activity level by walking more. Walking doesn't tend to increase my appetite unless it's hard core hill climbing. My body seems to generally want to eat a particular amount regardless of what I do, so the easiest way for me to create a deficit is to burn more than that amount. Technically, I could just eat less - but my hormones are not very co-operative with that approach. I am fully aware that this means I'll have to remain reasonably active to maintain my weight loss.

dotwilldoit

Ditto above. For me, carbs but mostly portion control.

What worked for me... lost 36 pounds and have kept it off for 5 months and counting, is simply committing to the concept. Acknowledging I wasn't eating right and that change was a rest of life commitment. This isn't a short term lose. This is a long term journey

estherdragonbat

I've been real with myself. I'm not giving up stuff I like. Cut back, yes. Cut out, no. I started pre-logging and including foods I used to demonize, eat anyway, feel guilty over, and eat more of. Once I admitted that I WAS going to have a frosted shortbread, I could make sure it fit my daily calories and not go over. (Sometimes, it meant cookie instead of other snack. Sometimes it meant cookie and make sure I take a walk to increase my daily calories.) Basically, recognizing that "a treat doesn't have to be a cheat."

kimothy38

I focus on exercise not food. When I'm into the habit of going to the gym I find I naturally start to eat better. But if I focus on food and logging calories every day then I start to feel deprived. I don't diet as such though I am doing 5:2 fasting - this is more for the benefit of fasting and not wanting to end up type 2 diabetic like my sister.

pamfgil

Persistence, logging my food, and don't drink my calories. I also cut sugar way down, but I'm pre diabetic and find too much sugar makes me lethargic and it increases my appetite. I.e. It won't work for everyone.

inertiastrength

1. Just start
2. Keep going regardless of mishaps
3. Be gentle with yourself, it'll happen

Luna3386

Using a food scale. I wasted years (not kidding, thick headed over here) going up and down the same few pounds.

sgt1372

Weighing myself and logging all food daily.

Progressive weight lifting plus cardio as needed to meet my daily cal/macro goals.

Eating a high protein/carb diet: 40P/40C/20F.

Eliminating sodas and sugar flavored powdered drinks entirely from my diet.

Almost entirely eliminating and substantially reducing any source of sugar, alcohol, bread and other baked goods from my diet.

Tracking everything on MFP and Excel.

BrendaLee

A refeed day when I need it. In the past, I did six days at goal then one day at or slightly above maintenance, and I lost 80 pounds. This time around, I'm doing them when I feel I need them. I get to a point where my resolve is weakening and cravings are intensifying, and I know it's time to have a maintenance day.

Pre-logging your day is extremely helpful, also. I like to do it the night before.

Drink water. Lots and lots of water and not much else. If you have juice or other high-sugar, high-calorie drinks, limit it to 1/2 cup with meals.

Doctorsookiestrikesback

I only allow myself to watch my favorite television shows if I am doing cardio. Just that little change kick started my weight loss. And I also concentrate on calories in/calories out. I just started adding back weights too after a two year break.

tishawj

Eat less, move more
Weigh and measure everything I put in my mouth...even on the splurge days.

SafioraLinnea

Making reasonable long term life changes. Logging all intake, with accurate measurements.
Eat the junk. If I want it, I eat it with reasonable portions. 9/10 times I change my mind about it after I have had a little bit - but that intake still gets logged.
Increasing my physical activity.
Trusting the math.
Doing the work and being patient for the results.

Evamutt

eating the most calories at times when I'm hungry, like lunch & more at dinner. I need to feel a little full, then I'm good for 5 hrs. Having a snack at 8pm so I won't get hungry in the evening and finding things I like that are lower calorie yet I can eat more of, like veggies, grilled boneless/skinless chicken thighs, ham, ground turkey & eat a reasonable amount of other things that have more calories that I used to eat too much of like rice & chips. Also find substitutes of things I like that are less calories, like I discovered PB2 instead of regular peanut butter, my favorite yogurt is really the non fat greek plain from costco. While I don't eat much sweets, when I do, I put a few Tbl of cool whip into my 1/2 cup yogurt & add fruit & a a little cereal. That;s my favorite night snack

nourhanehab7

Zumba

slaite1

I just had to chill out and stop making it so complicated.

Small deficit, lift weights, moderate regular activity. Everything else is just noise.

I used to obsess about meal times, meal sizes, exact macros, perfect nutrients, etc. All while trying to lose weight. Now I've loosened up. While losing, I minimize certain things (while I do have plenty of "junk food" I generally don't keep chips or other foods I like to overeat in the house). I also don't worry too much if I don't eat super healthy every day. I pay more attention to nutrition when I maintain. I am also flexible with my calories, and eat a variable amount day to day, averaging my calories weekly.

For me, changing my attitude in this way has been the key to my success, and my weight loss seems almost effortless.