My Rules-- Any suggestions?

treesloth

I'm part of the way through my weight loss, and I've been thinking about what I would have told myself a long time ago. I'm trying to be general-- I know that there are special circumstances that make every journey at least a little different. If you were to come up with such "rules", what would you add or remove? Any more insights into one that I have here?

1 Honestly and relentlessly record your calories.

1.1 If you can't determine the calories of food with reasonable accuracy, don't eat it.
1.2 No unrecorded "treats".
1.3 If you can't determine the calories of exercise with reasonable accuracy, guess low.

2 Have, and use, a reminder of why you're doing this.

This should be something that you can see. For some, it's a photograph. For others, it's a look in the mirror. It seems like for most people it's something that shows their own body unfavorably. Choose carefully. For example, you might feel obligated to say, "I want to do this for my kids" since they're the most important thing in your life. It's ok if your kids don't inspire you to lose weight like an unflattering photograph does. Seriously-- choose what works. Accept that it really works for you. Appease your dark side, if you must think of it that way.

2.1 Look at it frequently.
2.2 Look at it specifically. (Look for details of what you don't like. List them, and realize that those things will be going away soon.)
2.3 Look at it differently. (Visualize how this will be different once you've reached your goal. Picture the "new you".)

3 Tell other people what you're doing.

3.1 Tell why you're doing it and what your goal is.
3.2 If they're still listening, give them the tools to shame you a little. (This simply means to explain just enough so that they know what to expect to see from you. Don't say, "Yell and point at me if I eat a cheeseburger." Say, "I'm cutting out fast food." Then, if they see you sit down with a Double-Double Animal style, you'll know that they're seeing you breaking your own rule. They don't have to say anything. They'll just know, and you'll know they know. Oh, the twinge of shame! But, in reality, shame should be tiny, positives should be huge, unless shame just happens to be your thing.)

4 Have, and use, things that remind you of how far you've come.

For me, it's my belt and all of the extra holes I've had to put in it. For some, it's periodic photographs. For some, it's the picture of themself wearing their old, big pants, dress, shirt, whatever. For some, it's a spreadsheet of dates with weights, measurements, etc.

4.1 Double-, triple-, quadruple- up on these.
4.2 Look forward to long-time-apart comments. (People that haven't seen you for quite a while will see the changes more easily than those that see them gradually. Also, those that see them gradually will comment and then figure their work is done-- "Oh, he already knows I see the change. No point to saying it again." So, the people you haven't seen for a long time are (1) a source of positive reinforcement when all of your usual sources fade away and (2) able to see just how drastic the change is.)
4.3 Look at your reminder and see what's changed.

5 Be dense.

Favor very nutrient-dense foods. "Nutrient-dense" means "most nutrients per calorie", not "most per ounce". Your body can get all the nutrients it craves from just about anything, but the calories it has to deal with to get them might be absurdly high. Make it easier on yourself by staying well-stocked with nutrients at a low calorie cost. Then, instead of having nutrient *and* calorie needs, you only have calorie needs, and those will be a lot easier to satisfy with smaller amounts than when your body isn't screaming for basic nutrients at any cost.

6 Take the long view

It's going to take time, and there will be weeks that are better than others. Look at the longer-term trends, not the one "bad" day.

diannethegeek

You have to find what works for you. If the above works for you, that's great! Personally, if I'd spent all the time I was dieting shaming myself and being shamed by my friends I never would have lost any weight. Instead, I worked on positive reinforcement, learning to accept my body at any size, accepting that I'm just as worthy no matter what my weight, and fitting treats and less healthy options into my diet where necessary. If my time with friends was going to be filled with them judging my eating habits I think I'd rather stay at home.

Like I said though, if it works for you then do it.

treesloth

Yep, I hope the shame part isn't too pronounced. That's a small thing, and the positive, the change, the destination, should be more of a focus. A tiny, tiny stick and a big, big carrot? Changed the OP to reflect that a little better, I hope?

Camera_BagintheUK

I'm part of the way through my weight loss, and I've been thinking about what I would have told myself a long time ago.

I would tell myself it's going to take time, you won't lose 2lb a week every week - some weeks you won't lose any weight at all. There'll be periods where you just get stuck and it feels like you'll never lose another pound. But don't give up, stick with it. Slow and steady.

treesloth

I would tell myself it's going to take time, you won't lose 2lb a week every week - some weeks you won't lose any weight at all. There'll be periods where you just get stuck and it feels like you'll never lose another pound. But don't give up, stick with it. Slow and steady.

Thanks! Added.