Biggest lifestyle change you did?
beachgirl10
Posts: 54 Member
Been on site site on and off... Been looking at my weight in the past 4 years and wow; it s a real yoyo! Losing weight is not just about training hard and dieting, its about lifestyle change.. what is the biggest change you have made? What are your tips and advice? How did you mentally change do keep it going?
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It does seem like it is mostly about food to me - changing from eating for pleasure to eating for good health.0
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Weighing my food and staying under my cals.... Thats it.0
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Limiting my alcoholic intake by a ton and counting calories to stay under/within my goal. Two small things that made a big impact/change!0
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Exercize a lot more. I also participate in races, which encourage me to continue as I become faster and less tired out with each effort.
I also drop clothing sizes as soon as physically possible. It's a lot easier to notice an increase in weight when you've been consistently wearing the correct size and it's no longer fitting. To make this affordable, I don't buy many clothes in a given size and stock up on the next few sizes down when there is a really good sale.0 -
No more pop...was a Coke addict...the full sugar one ...three cans a day. Now tea and water total! Also went from vouch potatoe to fitness fanatic.
Stef.0 -
Going to the gym everyday, yes even Thanksgiving Day.0
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I'm not sure which one. I used to eat whatever I wanted, when I wanted it. I used to join friends for beers after work. I used to not exercise. All three were critical to my change. Oh, and finally stepping on the scale to be accountable.0
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Learned how many calories I needed to maintain weight and ate 500 calories less per day. First time I ever counted calories.0
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Realizing I was way underestimating the calories I was eating. I don't know if I was in denial or simply not realizing that my portions were too big. Also, changing to a vegan diet -- I think I was eating too much cheese, and that definitely packs on the calories. Eating mostly vegetables has been the biggest change, probably. I keep going because of all the progress that I've seen so far. I'd lost 57 lbs and then without realizing it, thinking I had learned how to eat right and that I was exercising enough, I still gained back 35 of those pounds. When I started my journey to lose again September 2013, I was so afraid I would fail. But now I've blasted past the 57 lbs I lost and have lost 73 lbs total from my highest weight, and to see that I really CAN do it, keeps me going. Even when I have days when I mess up. I remember that my life still has plenty of years to go and a few days here and there of indulging and not exercising will not mean I'll wake up the next day having gained back those 73 lbs. But what WILL do that is giving up! So, I keep going simply because, to me, there is no other option. And I feel so much better at this weight0
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Doing more exercise, and not always by myself. I made exercise social, by joining a couple hiking groups. It's great to be with people who are eager to be active and enjoy the outdoors and get out there regularly, in all kinds of weather. I stopped being a fair weather exerciser.0
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Eating when I'm actually hungry, not just looking for something to do.0
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I think before I just randomly snack on food, do I really want this or save my calories for something more substantial. I like having 2 main meals with meat , carbs and vegetables. I try to snack on low calorie treats. Sometimes at nite a lite meal.
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Being mindful 100% of the time when it comes to food. No mindless snacking on anything-even carrot sticks. If I'm going to consume it, I'm going to log it. Keeping it real with myself.0
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lifting heavy things frequently0
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To be honest, dieting was the biggest change - just moving from eating fairly intuitively to eating in a much more controlled way. Stopping listening to my body and understanding that my body was lying to me!
I try to stick to three meals a day and not eat outside of mealtimes. That helps a lot.
Also recognising that I'd have to diet for life and committing to it. That was a difficult step because I knew that I would regain if I tried to eat intuitively again, and it seemed a big deal to commit forever!0 -
chrisdavey wrote: »lifting increasingly heavier things frequently
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Letting go of diet-related guilt. It was the biggest thing pulling me down. I used to be a "good girl" for a while, then lose the battle against "bad food" with a screw it it's already ruined attitude and gain all back.
Now I let go of guilt, food labeling, attaching feelings (other than enjoyment) to foods, and that whole good girl bad girl mentality. I let go of quite a few diet-related terms including the good ones such as moderation, macros, and any other stress, guilt, or obsession inducing term.
If I want to eat a whole bag of chips I will eat a bag of chips. The difference between then and now is that I CHOOSE to eat it instead of losing control, knowing exactly how many calories it has, what it will result in, what I can do to counteract the effect, and most importantly - that I don't have to feel guilty about it and that I can have it any time I want in any quantity I want, so no need to eat like this is my last meal.
I choose to maintain or even gain a couple every now and then. As long as I take more steps towards weight loss than I do towards weight gain I'm going to get there eventually. A slight yoyo is fine if done mindfully, because I know I'm still in control and that the extra weight is not just piling up randomly until it gets out of control.0 -
- Demoralizing food. No more "good" vs "bad" foods, "cheat" days/meals, no more shame, guilt or consternation no matter what I eat or how much I eat. I can't tell you how many pounds I've gained through the years on the back of "ugh, I blew it, might as well cheat for the rest of the day and start again tomorrow". Just to do the same merry go round the next day, and many days after that. Meanwhile, the pounds piled and piled...
- Intermittent Fasting.
- Intuitive Eating. Being in touch with my actual hunger cues makes a world of difference.
- Finally accepting that I'd be watching my weight actively for the rest of my life. That was a tough, tough one to swallow for a very long time.
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I have found it easy, because I did not change what I eat, just have smaller portion sizes now. And it is more than enough to keep me full at 1600 cal, The first few weeks was hard, because I use to over eat so much, but now my body has adjusted to it.0
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My food- definitely. Being more aware of what I'm eating and why.0
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chrisdavey wrote: »lifting increasingly heavier things frequently
Additionally, quit smoking four months ago.
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For me it was weighing things and logging as accurately as possible.
I was WAY underestimating how much I was eating. I would have cereal on a morning and think "this is only 200cals with milk" and think that was good. But when I actually weighed them, I was having like 85g rather than the 35 or 40g recommendation!0 -
And while I know 400-500 cals for breakfast isn't too bad....that was for cereal! If I'd have known I was eating that many calories I would have at least had egg and bacon and felt full lol.0
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It does seem like it is mostly about food to me - changing from eating for pleasure to eating for good health.
I think this applies to me as well. Of course, I'll have sweets and pizza once in a while, but if I have those, I will try to balance it out by walking more or eating more healthy food. While I enjoy the tastes and textures of those foods, in the back of my head, I will be thinking about how those affect my nutrition.
Another thing that has truly made it possible for me is eating a hearty and healthy breakfast and lunch. Without those I think I would already binged by now. Since I only eat three meals a day with no snacks, I make those two initial meals count.0 -
I have grown to love veggies!0
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I've had to get out of the mindset I need to eat 1200 calories to lose weight. I've realised I can eat more and lose! I've also realised that strength training is really important.0
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Weighing/measuring food and keeping a food diary. No point in doing one without the other.0
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1. Cut back on the beer and cut out the burger and fries that go with it;
2. Eat more, smaller, meals and learn how many hours I can get out of 200 calories;
3. Decide that weight loss can be a success that's in my control.0 -
Not buying the crisps (chips) and things that I cannot stop eating. I will only buy them if I really want them and the fact that I would have to walk to the shop makes me really consider if I want them.
Tracking and weighing my food has just made me more aware of the calories, when you compare how many calories are in a bag of chips vs the same amount of veg.
That being said, I think without being able to have nice meals out with friends, I wouldn't last. I don't eat back exercise calories to give me wiggle room for dinner and drinks with friends.0 -
I make time for my workouts instead of just trying to find time during the day to "fit it in". Up a little earlier every morning. I am also so much more aware of portion size and reading labels.0
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