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Please help by sharing what you do to keep yourself on track

ALG775ALG775 Member Posts: 240 Member Member Posts: 240 Member
Hi all,

This is the first time I've started a thread- and I'm hoping to hear your thoughts.

I lost 50 lbs in 2015. I gained about 10 lbs within the first 8 months, but maintained for almost two years. I gained another 5 after a close friend died. I did ok at the beginning of the pandemic, but after about 2 months, the stress got to me and I started gaining weight and have gained another 15. I'm still about 20 lbs lower than when I started, and I am determined to address the challenge of getting back to that original loss of 50 lbs.

I think the biggest challenge I have is judging myself too harshly-then I give in to all or nothing thinking and give myself permission to eat.

I know what I have to do-but I need to work on my mindset.

What thoughts and beliefs have helped you do what you need to do?

Thanks for your help
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Replies

  • NC_GirlNC_Girl Member Posts: 147 Member Member Posts: 147 Member
    @MadisonMolly2017 Thanks for sharing..... Many great points.
    edited April 17
  • Speakeasy76Speakeasy76 Member Posts: 543 Member Member Posts: 543 Member
    You are definitely on the right track that it's your mindset that needs to change to be successful. You can do all the "right" things like track your calories, eat well, exercise, plan your meals and workouts, and even lose some weight. However, if you don't truly believe that you can lose weight AND keep it off, it's likely to come back on.

    I, too, used to be an all-or-none thinker and perfectionist (still recovering). When I shifted to thinking about eating/exercising for health and strength vs. eating/exercising for weight loss took some of the pressure off to lose weight. I enjoy eating mostly healthy foods with some treats, and now it's just habit. I honestly feel better eating more of the "good-for-you" stuff.

    I also tell myself that absolutely nothing is off limits (well, except for now--I'm on an elimination diet for food sensitivities, but it won't be permanent). If I want cake (which I love), I can have it. I just make room in my calorie allowance, and if I go over--oh well. It's not the end of the world, and I'll just get back on track. It's not an excuse to give up and tell myself "I'll just start again on Monday."

    I've had a problem with binge-eating in the past (to the point of seeking a therapist), and the thought of restriction and even tracking what I eat would start to trigger that fear that I would feel deprived...which would lead me to binge. I had to address those thoughts, and really make myself believe that It's okay to be a *little* hungry from time to time. I can deal with that, and it doesn't mean I'm going to binge.

    I also can overeat to "stuff" uncomfortable feelings. I've had to learn to 1)Identify what those feelings are and 2)Be ok with sitting with those feelings for a bit.

    I lost about 35 pounds back in 2012, gained and lost about 5-7 more, and was in the higher end of healthy BMI. I lost about 11 pounds slowly last year, and really haven't felt deprived. I only cut 250 calories, and also made sure I was more active throughout the day outside of my formal exercise. It was slow, but it actually wasn't too hard. There were (and still are) lots of weight ups and downs along the way, but I learned to be okay with it.

  • ALG775ALG775 Member Posts: 240 Member Member Posts: 240 Member
    Thanks very much for all your suggestions and taking the time to write.

    @MadisonMolly2017 a lot of what you wrote resonated for me. I am actually taking some time to get ready- before I start tracking again- and I like the idea of digging deep into why I am doing this. I plan to do this this weekend.

    Also the affirmation around beginning is the hardest part is also important for me. And I know that connecting with people is helpful- so continuing to ask for help is important.

    I also love- food won't fix this! So true. It is hard to really feel all the stress and grief of the pandemic and just let it be.....

    @DancingMoosie and @ninerbuff - thanks for the suggestion of the written plan and the routine. I think that does help me.

    @Speakeasy76 I can relate to some of your all or nothing thoughts. And I think catching the thought in the moment is really important for me- and then being able to challenge it.

    I think one of the hardest things is an internal weight bias- I tell myself I'm a loser for regaining the weight- and I'll never going to be able to succeed. But what I know to be true is that I did it- with help- and (relatively) slowly. I also know that obesity runs in my family- and like any chronic condition, I need to pay attention and get the support I need.

    The person I was 30 pounds ago is essentially the same person I am now- and the same person I was when I was 50 pounds heavier. I guess I'm saying that I think my ability to love and value myself is going to enhance my ability to stick to a routine and to be able to get up when I fall down...
  • rosiekinrosiekin Member Posts: 29 Member Member Posts: 29 Member
    What works for me is logging and avoiding what I believe are my trigger foods. I have successfully been maintaining a 90lb weight loss since April 2015 and I never feel deprived as I still eat lots of foods that I enjoy like crisps and pizza, particularly pizza! In recent years I haven't weighed myself at all but I know from my clothes and the mirror that my weight has been pretty steady so whatever I am doing is working. If at any point I find I am putting on weight, then I will adjust my calories or exercise accordingly.

    If I know I have heavier calorie days coming up, then I cut down for a day or two beforehand. As long as I average 2000 calories a day over the week, and get my steps in, I know I'm going to be OK. Like you, I am a bit of an all or nothing sort of person but this doesn't apply to eating quite as much as it used to.

    Try not to judge yourself too harshly. You are definitely not alone putting on weight you had previously lost. I've done that multiple times in my adult life, losing anything from a couple of stones to as much as 5 stones. Sounds like you are getting back into the right mindset to re-start your weight loss journey. You've done it before so you can do it again. Good Luck.
  • sgt1372sgt1372 Member Posts: 3,878 Member Member Posts: 3,878 Member
    I just log everything that I eat/drink in MFP and weigh myself daily, and then adjust my food intake accordingly.

    Have been doing it this way for the past 5 yrs, after losng 40# from 196 down to 156 and have been maintaining my wt w/in a 10# range bet 150-160 ever since.
  • ALG775ALG775 Member Posts: 240 Member Member Posts: 240 Member
    @rosiekin Congratulations on your accomplishment! And thanks for the reminder not to be harsh.
  • MadisonMolly2017MadisonMolly2017 Member, Premium Posts: 7,772 Member Member, Premium Posts: 7,772 Member
    NC_Girl wrote: »
    @MadisonMolly2017 Thanks for sharing..... Many great points.

    Thank you, @NC_Girl :)
  • J72FITJ72FIT Member Posts: 5,781 Member Member Posts: 5,781 Member
    ALG775 wrote: »
    Hi all,

    This is the first time I've started a thread- and I'm hoping to hear your thoughts.

    I lost 50 lbs in 2015. I gained about 10 lbs within the first 8 months, but maintained for almost two years. I gained another 5 after a close friend died. I did ok at the beginning of the pandemic, but after about 2 months, the stress got to me and I started gaining weight and have gained another 15. I'm still about 20 lbs lower than when I started, and I am determined to address the challenge of getting back to that original loss of 50 lbs.

    I think the biggest challenge I have is judging myself too harshly-then I give in to all or nothing thinking and give myself permission to eat.

    I know what I have to do-but I need to work on my mindset.

    What thoughts and beliefs have helped you do what you need to do?

    Thanks for your help

    That everyday is a new day...
  • TheresaM787TheresaM787 Member Posts: 403 Member Member Posts: 403 Member
    I’m new to maintenance, from what I’ve learned from the Half Size Me podcast, is that maintenance is similar to sticking to a calorie deficit:
    Drink your water
    Track everything that you eat and drink
    Exercise
    Get enough sleep

    The only difference for me, so far, has been extra calories.
  • ALG775ALG775 Member Posts: 240 Member Member Posts: 240 Member
    @AnnPT77 I like your thought around balancing present Ann with future Ann. While I am currently metabolically healthy, my knee is a bit of a challenge-;and the heavier I am, the more future me will not be able to walk, dance and move.

    @Hayer1 I appreciate your thoughts around loving yourself and your body. I think this is really important for me. I recently participated in an exercise where we were asked to find a picture or ourselves as a kid- and look at that picture and love and appreciate the special being we were- and still are! It is so easy for me to have compassion for my kids- and my younger me- and I want to extend that to my current me!

    I think that since I have struggled with weight most of my adult life- and I have a parent who struggles, seeing as something I always need to pay some attention to is important. Perhaps this connects to your point @springlering62

    @J72FIT - agreed!

    And thanks for the podcast recommendation @TheresaM787
  • AnnPT77AnnPT77 Member, Premium Posts: 19,849 Member Member, Premium Posts: 19,849 Member
    ALG775 wrote: »
    @AnnPT77 I like your thought around balancing present Ann with future Ann. While I am currently metabolically healthy, my knee is a bit of a challenge-;and the heavier I am, the more future me will not be able to walk, dance and move.

    (snip)

    FWIW: My knees are pretty much cr*p: Torn meniscus, arthritis. Losing 50+ pounds, reaching a healthy weight . . . sooooo much less discomfort/pain, and less frequently. I used to be limping a couple weeks out of most months, now nearly never. It used to interfere with sleep sometimes, now can't remember last time that happened. It's not perfect or 100% discomfort-free, but so. much. better.

    Getting stronger & more flexible helped, too, but I'm pretty sure the lighter weight was the Big Deal. I'd also give a bit of credit to a physical therapist who helped me learn to walk & climb stairs in ways that put less stress on my knees.

    Improvement may be possible!

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