What has helped you the most?

nwoutdoorgrl
nwoutdoorgrl Posts: 168 Member
in Motivation and Support
For those of you that have lost 10+ pounds, what helpful advice would you give? I’ve been struggling to lose weight. What’s the one (or few) thing that has helped you the most on your weight loss journey?
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Replies

  • sparklyball
    sparklyball Posts: 93 Member
    So far, calorie counting, I'm quite new to this again, I lost a few stone some years ago. For me, paying close attention and learning how caloric items are has been a revelation- I'm just trying to get the balance right each day. I have cut out sugar and all grains, primarily for health reasons, I never did eat much processed but I ate a lot of nuts, obliviously, so I have cut down on those and started walking, and having a half-hearted attempt at IF -although so far I haven't been too successful at it- I seem to blow it with a piece of fruit in the evenings. I definitely have days where I'm more hungry
  • jedoubleday
    jedoubleday Posts: 479 Member
    What has helped me most is going to make people on here crazy. SO here it goes. I weight myself every single day. I don't log my food or my exercise. I mainly come here to be social with people trying to do the same thing as me. It is a reminder to come here. That social media addiction we all have to come in and see a message from a person we will never met. That reminds me because I come in and check for the message, sometimes there is one sometimes there isn't one. Either way I am here and I remember why I am.

    Yes I get on the scale everyday. Why? Not to see if I am heavier or lighter, but to see the other numbers. I have a smart scale and it tells me the percentages. And as long as my water is good and everything else is the same or better then I know I am doing the right thing and keep marching. I have not lost a lot of weight but I feel better and I am healthier. That is most important to me. Just like age is a just a number so is the one on the scale. I want health not the perfect weight. So those two things are what has helped me the most.
  • sardelsa
    sardelsa Posts: 9,812 Member
    For me...keeping some sort of diary or mental tally of what I ate, daily weighing and using a trend weight app, eating at least 20-40g protein at every meal or snack, cycling my calories throughout the week, regular exercise especially lifting weights.
  • MichelleMinn
    MichelleMinn Posts: 90 Member
    Getting my brain in the right groove was my most important thing, and keeping my brain from going to a dark place keeps me going. And supplements, which I know is controversial, but I believe they helped me get out of my depression and anxiety.

    Now, what helps are simple goals, like 250 steps minimum an hour, and 10,000 steps a day, and drinking water. And not being angry at myself when I occasionally through choose or fate, don't reach all the goals. I trust myself to know -- and act on -- what's best for me. And I trust myself to remember where I don't want to be again.
  • JasonRVA
    JasonRVA Posts: 31 Member
    First, make sure you are doing this for you... Track every bite.
  • smoofinator
    smoofinator Posts: 635 Member
    Accepting this was a forever thing. It's just the way it has to be for me to be successful. I can't be trusted not to log... my track record has proved that!

    Death, taxes, and logging.
  • LiveLoveAspire
    LiveLoveAspire Posts: 1 Member
    Fasting...lost 10 pounds with about a 2-4% reduction in body fat.
  • Five0Six
    Five0Six Posts: 110 Member
    edited July 2019
    This. The Myth Of Motivation And What You Need Instead https://community.myfitnesspal.com/en/discussion/818701/the-myth-of-motivation-and-what-you-need-instead/p1

    All the food tips in the world won't do me *kitten*-all if I rely on soley motivation, because motivation is not consistent.
  • steveko89
    steveko89 Posts: 2,223 Member
    Recognizing that what works for others won't necessarily work for me. Figure out how to consistently create a calorie deficit in way that fits your lifestyle fitness goals.
  • corinasue1143
    corinasue1143 Posts: 7,464 Member
    For me it has been exercise. Not because I burn the calories. It’s because I do something I love. Right now it’s swimming. Not swimming to burn calories, but for the joy of swimming. It keeps me from getting bored and snacking out of boredom. It allows me just enough time to plan and shop for healthy food, not enough time in the grocery store to linger in the cookie aisle. I have to hurry home so I can get to the pool.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    grimendale wrote: »
    Logging everything before I eat it, and weighing it on a food scale. Consistency in those two habits has helped me to be accurate and mindful in what I eat.

    This.

    http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

    https://community.myfitnesspal.com/en/discussion/10697068/how-i-stopped-kidding-myself/p1

  • elisa123gal
    elisa123gal Posts: 4,324 Member
    jedoubleday wrote: »
    What has helped me most is going to make people on here crazy. SO here it goes. I weight myself every single day. I don't log my food or my exercise. I mainly come here to be social with people trying to do the same thing as me. It is a reminder to come here. That social media addiction we all have to come in and see a message from a person we will never met. That reminds me because I come in and check for the message, sometimes there is one sometimes there isn't one. Either way I am here and I remember why I am.

    Yes I get on the scale everyday. Why? Not to see if I am heavier or lighter, but to see the other numbers. I have a smart scale and it tells me the percentages. And as long as my water is good and everything else is the same or better then I know I am doing the right thing and keep marching. I have not lost a lot of weight but I feel better and I am healthier. That is most important to me. Just like age is a just a number so is the one on the scale. I want health not the perfect weight. So those two things are what has helped me the most.

    haha.. I love this ^^. I don't log calories either and I exercise because it makes sense. I eat six times a day and eat whole foods.. boom! all my weight came off after years of cico and struggling,,...so wonderful.

    My husband weighs himself daily.. I wish I was that brave.. I can see why it is so helpful if it doesn't get in your head. I use my tight clothes to keep me on track. Thanks for sharing your tips. :)
  • LyndaBSS
    LyndaBSS Posts: 6,964 Member
    edited July 2019
    Logging into the food diary

    Weighing daily. Weighing and measuring all foods.

    Haven't had chinese food or pizza. Will eventually but not mentally strong enough yet.

    Changing to plant based diet with seafood, eggs, cheese

    Logging into No More Late Night Snacking thread. Keeps me out of the kitchen after dinner.

    20 pounds down as of this morning. 😀
  • nwoutdoorgrl
    nwoutdoorgrl Posts: 168 Member
    rheddmobile wrote: »
    Log, and be honest with your logging. That means weigh everything and reality check the calories you get from exercise. Find a way to be active every day that you enjoy. Only eat food you look forward to.

    I recently purchased a food scale & have realized how much more accurate it is. I read a few threads on the effectiveness of weighing your food when it comes to losing weight & I’m glad I finally got one. :)
  • Terytha
    Terytha Posts: 2,097 Member
    The vast importance of food scales aside, it's my opinion that the next most helpful thing is to figure out right off the bat what macros and what eating schedule will be best to control your appetite. Hunger is the enemy.

    A few low cal, carb-heavy foods thru the day and one big meal at dinner has been the best way for me to manage my hunger. It's taken me a few weeks of experimenting to figure that out but it's very useful knowledge to have about myself.
  • nwoutdoorgrl
    nwoutdoorgrl Posts: 168 Member
    emmamcgarity wrote: »
    Log your food every day. Even if over calories. Even when you forget and have to backtrack to estimate yesterday. Find a way to set small goals tied to the journey instead of the scale. (Example: For me it might be a goal to include a certain number of fruit or vegetable servings. Or it might be 30 minutes of activity.). Choose your goals to support your overall goal of losing weight. On an occasional day that I am over on calories, I still meet my daily goals. It helps me form a daily pattern of behavior toward my overall goal of losing weight and being physically fit. I’ve lost about 35-40 lbs so far.

    I’m a fan of making mini goals. When I look at the big picture (total amount of weight I’d like to lose), it seems overwhelming but what I do is focus on losing 5 pounds at a time as my goal. Seeing that I’ve lost 2 out of the 5 pounds opposed to 2 out of 30 pounds is much more encouraging to me. :)

  • nwoutdoorgrl
    nwoutdoorgrl Posts: 168 Member
    o0kody0o wrote: »
    So far I’ve lost 39lbs since February. Things that have helped me include:

    Being honest with my logging (as a PP mentioned)

    Using a food scale to weigh out my portions

    Cutting out takeaway food

    Setting mini goals

    Weighing myself daily (this isn’t for everyone but I’ve found it helpful and I use a weight trending app)

    Accepting that weight loss is a process and I won’t see results overnight

    Taking progress photos - it’s helpful for me to have that visual reminder

    Joining the Biggest Loser Challenge on MFP. I do my weekly weigh-ins and daily posts there which helps keep me accountable. The support and encouragement I receive from other MFPers has kept me going in the times I’ve felt like giving up.

    Really great tips & advice. Thank you!
    It’s a helpful reminder for me that I didn’t gain weight overnight, therefore I won’t lose it overnight. It’s a process, a journey.

  • nwoutdoorgrl
    nwoutdoorgrl Posts: 168 Member
    MichelleMinn wrote: »
    Getting my brain in the right groove was my most important thing, and keeping my brain from going to a dark place keeps me going. And supplements, which I know is controversial, but I believe they helped me get out of my depression and anxiety.

    Now, what helps are simple goals, like 250 steps minimum an hour, and 10,000 steps a day, and drinking water. And not being angry at myself when I occasionally through choose or fate, don't reach all the goals. I trust myself to know -- and act on -- what's best for me. And I trust myself to remember where I don't want to be again.

    I like simple. When things are overly complicated, I tend to check out. A simple goal I’ve set is to drink plenty of water. At least half my body weight in ounces each day. I hadn’t been tracking my water when I first started using MFP but just started to & I have noticed that I am drinking more.

  • nwoutdoorgrl
    nwoutdoorgrl Posts: 168 Member
    JasonRVA wrote: »
    First, make sure you are doing this for you... Track every bite.

    Yes! I am definitely doing this for me. My husband doesn’t mind my weight too much but is supportive in my weight loss journey but I want to be the healthiest version of myself for me, first & foremost. I believe self-care is very important & I can’t give when I am not comfortable in my own skin, or don’t give to myself to be healthy, both physically & mentally. ❤️

  • nwoutdoorgrl
    nwoutdoorgrl Posts: 168 Member
    corinasue1143 wrote: »
    For me it has been exercise. Not because I burn the calories. It’s because I do something I love. Right now it’s swimming. Not swimming to burn calories, but for the joy of swimming. It keeps me from getting bored and snacking out of boredom. It allows me just enough time to plan and shop for healthy food, not enough time in the grocery store to linger in the cookie aisle. I have to hurry home so I can get to the pool.

    I think it’s wonderful that you’ve found a form of exercise that you truly enjoy. Exercise in the past has always seemed like a chore to me but a handful of months ago, I discovered barre3 & absolutely love it! I loved it so much that I became a member at my local studio. I look forward to & am excited to go to my classes. Have you heard of barre3 before?

  • nwoutdoorgrl
    nwoutdoorgrl Posts: 168 Member
    amgreenwell wrote: »
    Knowing that it's not all or nothing. I cut out zero food groups and I enjoy normal food. I just stay within my calories and work out and burn what I need to remain at my losing calories number.
    Knowing that you can "screw up" one day and eat like a cow and make up for it the next couple of days. We are all human and making mistakes is part of it.

    Ohh I love this! This is a similar mindset that I am working towards & have started to shift from a fixed mindset. For right now, I don’t have any off limit foods, minus dairy/gluten/egg products (food allergies) but I allow myself sweets & carbs as long as I am within my calories. This works for me at the moment because I have binge eating tendencies & when I feel deprived, I will not eat, let’s say ice cream, for as long as I can & then when I have told myself that I can’t have it for so long, I end up eating a whole pint in one sitting. Same goes for any food I have told myself I can’t have or that it’s “bad”. Not labeling food as good or bad has helped my mindset.

    Thank you so much for sharing. I found it really helpful!

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