Hello 🤗. back for the 100th time lol

mck10

Hello! I'm back for the 100th time lol. It funny but not. I want to give it a real shot this time. But full transparency I hate counting calories, and weighing my food, I find this overwhelming 😔. I like being active but I have a office job that stresses me out. I know this app works I've seen for other friends... I m working on my displine and consistency. Any suggestions from ppl like me but that gave made it work. I should say I fluctuation up and down but I'm getting older and need to think of my health long term.
Plus am a latina food who loves to eat good food 🥑*ugh 😩.

ThatClintGuy

100th time’s the charm 😁
You got this. Every day is a new chance to succeed

lillyy23

i usually do intermittent fasting bc i love bigger meals you can try that! it takes a bit of an adjustment tho to eat later in the day.

neanderthin

Try formulating your meals to represent eating less frequently over a 24 hour period. Basically if your eating 3 meals a day and having snacks, so basically eating 5+ times a day and consuming a fairly standard American diet that will have your blood sugar elevated most of the day which biologically does create a situation where a person is always hungry and thinking about food, not the best scenario and one of the main reasons people are overweight and obese and the need for some to count calories, which you say you prefer not to do.

Try consuming more whole foods, which will be one of the hardest things most people have to deal with and where most people fail which is right at the beginning. Try with the first meal of the day based in a savory one where protein is the focus with some veg if possible, like an omelet with some veg and some cheese. this minimizes the blood glucose spike first thing in the morning which normally puts people into a state where insulin drives blood glucose levels too low and create the hunger signal that starts that roller coaster where food is always on your mind. If you skip breakfast then try some lean protein like salmon or chicken for lunch and some veg, it's not really that hard once you get use to it. Try formulating 2 meals a day without snacking for a month and see where that gets you.

Most people fail dieting because of the foods they eat stimulate hunger, it's hormonal for the most part and that's why processed food is designed that way, which have people always looking for food, thinking about food and then when you cut calories to try and lose weight the emphasis on food is elevated or magnified and why people fail in the context of the foods people consume, not everyone reacts this way, but most do and it's hormonal based which pretty much leaves most totally defenseless from this situation. Also this elevated glucose state from consuming a lot of processed food has glycation elevated to the point where chronic inflammation is a given and of course health span and life span can be shortened by up to 15 years, so getting this figured out sooner than later is probably a good thing. imo

AnnPT77

When you've used MFP or other calorie counting sites before, how long have you stuck with it pretty consistently?

I'm asking because personally I find this easy and not time-consuming . . . but it definitely felt difficult and time-consuming at first, maybe for the first few weeks. There's a learning curve. It improves once we learn the efficiency tricks and how to apply them in our situation. At least that was my experience.

Maybe that's not the issue, I don't know.

We also don't know what you're eating. If it's lots of refined or highly-processed foods, maybe including some calorie-dense sweets like sugar soda pop, sweet tea or coffee drinks, baked goods, and that sort of thing, Neanderthin has a good point. In that scenario, eating more whole foods may help you stay full and happy more of the time.

Also, if you're eating lots of fried foods, or lots of rich/creamy foods, that brings in a lot of calories, too. Some people find fats filling, but not everyone does. (I don't. I could eat deep-fried things happily all day. )

Be aware that these changes don't need to be an instant switch. You can start to substitute or modify your eating gradually, bringing in more whole foods, lower calorie foods, roasting or steaming instead of frying, etc.

Would that "gradually remodel your routine eating" process be less stressful, overwhelming or difficult for you? Think about it: If you try to do something more difficult and extreme, you've been giving up quickly, it sounds like. What if you chip away at it gradually, but keep going longer term, spending some thought/motivation on finding another change when you have the energy to do it, then practicing that new habit until it's grooved in as routine?

Honestly, some people will find that if they do that, revising their eating in manageable and personally satisfying ways, they don't need to count calories. I'm an oldie (69 now, 59-60 while losing), and that's how people used to lose weight back in my young adulthood, when calorie counting wasn't practical. I personally find calorie counting helpful, and it's certainly more predictable, but it's not the only way, and I know it.

As far as liking yummy food, I'm right there with you. (I'd bet Neanderthin is, too - the guy's a chef, after all.) The thing is, you may find that there are lots of very delicious foods that aren't quite so high in calories as the whole range of things you're eating now at the frequencies and portion sizes in which you're now eating them. Some of them may be more filling and nutritious, as a bonus. Maybe give them a chance? (You posted an avocado emoji. Eat the avocado. They're nutritious. Just don't eat a whole bucket of them?)

Again, that can be a gradual process of trying things and revising your routine daily eating habits. You don't necessarily need to give up rich foods or fried foods or sweet treats altogether. Think in terms of reducing portion sizes and frequencies of those to a level that helps you achieve your weight goals. It doesn't need to be immediate, and you don't need to swear off calorie-dense foods forever. It's a different mindset from "go on a diet" in that popular extreme sense.

Just a thought.

Wishing you success!

ddsb1111

If you’re really serious this time, don’t white knuckle it or hate a system you think you must follow as a lifestyle. This is likely why you (and many of us) are yo-yo dieters. You need to be set up for success from the start.

Sit down and really think about the food you eat and love. Research the calories and portion sizes. If a dish has a lot of bang for your buck, add more of that to your meal plans. If not, find delicious alternative ways to prepare that food. Many times you’ll love that option even more, and at the very least it’s nearly as good.

Figure out:

1. What your favorite foods are that you can have all the time

2. What foods you can fit in weekly

3. What foods should be portion controlled

Now plan your meals to align with that so you have an authentic lifestyle that enables you to reach your goals.

What you eat and how you eat is a part of you, and it’s best to figure out a way to fit that in, and create small changes that don’t feel so challenging to maintain. As you lose weight and try new things your tastes evolve and change with you, and you’ll find you crave the healthier stuff more and the heavier stuff less.

I also recommend making room for treats so you don’t feel deprived. Whether it’s a smaller treat daily like 100 calories, or saving for a bigger treat once a week, just make sure you’re counting that into your daily or weekly calories.

Many people pre-log their meals so it takes the guesswork out, and I imagine it frees them up from logging at each meal, so that might be a useful option for you.

And for social or family events, prepare for this in advance. Have your healthier and bulkier meals in advance so the day of you can enjoy yourself, but mindfully. You won’t know the calories perfectly, but you will become a pretty good guesser, so do the best you can, log it, then carry on.

Losing weight shouldn’t feel like a life sentence of bad food and daily routines you dislike. It should feel like, you, mindfully living your best life.

mck10

Oh gosh ! Thank you everyone who took the time out of their day to give such helpful and detailed advise.

Some of the tips I had never really thought of, and I will for sure consider how I incorporate into my journey.

This time around I am being more mindful about good quality food, tasty and savoury yet mindful in how much I eat (portion control). My purpose is beyond just dieting but living healthier and longer for my family.

Thank you again, I truly appreciate the insight.

I keep telling myself one day at time, its about consistency and displine. I'm also incorporates fun activities with my boys and having them help mom with picking up better habits and making better choices.

My is goal is to lose 20lbs by my bday in May, in healthy way ! As start of course.
Hope to be back and say I did ...no I will be back and say I did it 😁)
*Hugs *

springlering62

I’d also suggest reframing.

Don’t “hate” weighing and logging.

Instead, “need to weigh and log to improve my health”. “Get to weigh and log to be there for my kids and family”.

Anything you frame as punishment, is punishment. Take the punishment words out of your vocabulary.

csplatt

Try prelogging for the week in Sunday afternoons. Get a ton of tupperware’s and do a bunch of your slicing and weighing all at once

totameafox

Honestly logging and weighing food isn't that difficult. You get used to it and it becomes part of the cooking process. For those things that you eat repeatedly, it's just a couple of clicks to log. The more knowledge and experience you gain, the less overwhelming it will be so just stick it out. You can do it.

feel free to join my group. I'll be happy to offer encouragement when you need it.
https://community.myfitnesspal.com/en/group/147555-speak-friend-and-enter

capgordon76

Same here but this time am determined to stick at it and get my fit on with some muscle 💪 lol . Wish I well in Ur journey

ShotgunJohn1

For me it’s all about staying positive and having a solid structure and balance.

Steady state cardio at least 30 mins a day plus walk as much as you can.

Strength training at least 4 times a week, for yourself I’d go for upper and lower body days.

But the big one is use more energy than you consume. I go for an aggressive caloric deficit for the first two weeks then into a more sustainable one.

I do all my cardio in the evening and strength training midday and my meal portions are 6 meals a day and high in protein. I have one cheat day a week so I don’t go mad 😂

Overall enjoy the journey, It helps in that I never touch alcohol, I never use any drugs and I don’t smoke and my secret weapon is cold showers and ice baths 😊 good luck you’ve got this 💪🏻