Diet/Weight Loss Tips and Strategies
arianabredeson
Posts: 9 Member
Anyone care to share their diet and weight loss tips and strategies? Anything they have done and that worked and even things they have done and didn't work. Everything will be much appreciated. 
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Replies
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Eat less
Exercise More.0 -
Weigh and track all intake as accurately as humanly possible using a digital scale -- and be as honest as possible about it when you do have a slip up.0
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Weigh everything, stick to your goal as much as you can but don't be afraid to have the odd day or meal off, don't get put off by fluctuations, don't be afraid to eat chocolate.0
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Eat off smaller plates (9 inch). Don't go back for seconds.
Be consistent. Inconsistency is why people fail at weight loss/gain/maintenance.
Don't do extreme dieting. "Cutting" out foods you generally enjoy just to meet a goal weight, will more than likely be the reason you regain lost weight.
Create good habits. Be more physically active even if you're not exercising.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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If you slip up (we all do)... get right back at it. Don't throw the baby out with the bathwater.0
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Eat off smaller plates (9 inch). Don't go back for seconds.
Be consistent. Inconsistency is why people fail at weight loss/gain/maintenance.
Don't do extreme dieting. "Cutting" out foods you generally enjoy just to meet a goal weight, will more than likely be the reason you regain lost weight.
Create good habits. Be more physically active even if you're not exercising.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I am doing this for 2 weeks, exercising daily and always under my daily caloric counts to try and lose weight healthy but I find myself just gaining weight. I don't get it and am frustrated. At least the extreme diets will get me down to where I want to be and then I can work on maintaining the goal weight. Stumped, frustrated and pretty much about to start grasping for what I know works. I'm trying to stay motivated.0 -
Use a food scale, at least for a short amount of time, so that you relearn serving sizes.0
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Rocket science is so hard!ceoverturf wrote: »Eat less
Exercise More.
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Drink plenty of water and keep hydrated - quite often you feel thirsty, not hungry.0
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ceoverturf wrote: »Eat less
Exercise More.
Pretty much.
I'd break exercise more down into: (a) be more active in general, walk more, walk or ride my bike to get places vs. driving when possible; and (b) find a way to fit intentional exercise into my life and do it consistently.
For eating less there are various strategies and what works for people is going to vary. For me cutting way down on snacking and mostly eating only at planned meals helps a lot, as does forcing myself to be mindful of intake (logging is a fun way to do this, IMO) and being realistic about what my actual maintenance level is and what my consumption is.0 -
My strategy is pretty simple.
1. Use a food scale (accuracy)
2. Log daily (consistency)
3. Get 80-90% of my calories from nutrient dense foods (<-- this is more nutrition than weight loss).
4. Lift!!! (<-- more for muscle preservation than weight loss)
#1 & #2 are the most common issues with members not losing weight.0 -
maxineraymond wrote: »Eat off smaller plates (9 inch). Don't go back for seconds.
Be consistent. Inconsistency is why people fail at weight loss/gain/maintenance.
Don't do extreme dieting. "Cutting" out foods you generally enjoy just to meet a goal weight, will more than likely be the reason you regain lost weight.
Create good habits. Be more physically active even if you're not exercising.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I am doing this for 2 weeks, exercising daily and always under my daily caloric counts to try and lose weight healthy but I find myself just gaining weight. I don't get it and am frustrated. At least the extreme diets will get me down to where I want to be and then I can work on maintaining the goal weight. Stumped, frustrated and pretty much about to start grasping for what I know works. I'm trying to stay motivated.
I don't know where to start....
(1) Extreme diets are not good for your health and will not likely give you long term results.
(2) two weeks is a very short amount of time in the scheme of losing weight. Your body is still adjusting and needs TIME. You can't fix overnight what you've been doing for YEARS!0 -
Is your calorie count accurate? Many people guess they are eating the right amount of food. Weighing it would verify that.maxineraymond wrote: »Eat off smaller plates (9 inch). Don't go back for seconds.
Be consistent. Inconsistency is why people fail at weight loss/gain/maintenance.
Don't do extreme dieting. "Cutting" out foods you generally enjoy just to meet a goal weight, will more than likely be the reason you regain lost weight.
Create good habits. Be more physically active even if you're not exercising.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I am doing this for 2 weeks, exercising daily and always under my daily caloric counts to try and lose weight healthy but I find myself just gaining weight. I don't get it and am frustrated. At least the extreme diets will get me down to where I want to be and then I can work on maintaining the goal weight. Stumped, frustrated and pretty much about to start grasping for what I know works. I'm trying to stay motivated.
If you've only been at this for 2 weeks, taking up an exercise regimen after being sedentary for awhile will result in a lot of water retention due to glycogen and muscle repair. Can last up to a month.
Extreme diets are TEMPORARY. Unless you're willing to abide by them for life, weight regain is likely. Why suffer going through an extreme regimen for a short time to only end up back where you started or even higher in weight?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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This is what I've been doing for about a week now
At the very least I walk at least 2 miles on the treadmill.. one mile in the morning and one mile at night which help me with my morning and night time routines. If I'm at a social event (music practice, a concert, board game night, etc) at night I'll reward myself and will just stick to one mile. Any walking thats done in between that is just a bonus and are walks that I do for fun- ie walking the dogs on the local trails.
Another thing I've changed recently is I've started eating at 3pm so I'll have breakfast roughly round 3pm, lunch at 7pm and dinner around 9 or 10pm. Being a night owl and enjoying eating in general, I've found that this is incredibly more satisfying to me than eating an early breakfast. (Exercising, tea, and being productive helps for me)
I've also just got out our old bench press and have been using that on a every other day regular basis to add variety.
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Is your calorie count accurate? Many people guess they are eating the right amount of food. Weighing it would verify that.maxineraymond wrote: »Eat off smaller plates (9 inch). Don't go back for seconds.
Be consistent. Inconsistency is why people fail at weight loss/gain/maintenance.
Don't do extreme dieting. "Cutting" out foods you generally enjoy just to meet a goal weight, will more than likely be the reason you regain lost weight.
Create good habits. Be more physically active even if you're not exercising.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I am doing this for 2 weeks, exercising daily and always under my daily caloric counts to try and lose weight healthy but I find myself just gaining weight. I don't get it and am frustrated. At least the extreme diets will get me down to where I want to be and then I can work on maintaining the goal weight. Stumped, frustrated and pretty much about to start grasping for what I know works. I'm trying to stay motivated.
If you've only been at this for 2 weeks, taking up an exercise regimen after being sedentary for awhile will result in a lot of water retention due to glycogen and muscle repair. Can last up to a month.
Extreme diets are TEMPORARY. Unless you're willing to abide by them for life, weight regain is likely. Why suffer going through an extreme regimen for a short time to only end up back where you started or even higher in weight?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Wow...A month huh? The thing is that I feel as if I am working very hard and feel it (muscle pains) in almost every area of my body that I would not expect to see gains. Maintaining my current weight yes but not more. I suppose I need to be more patient with this old body. I do weigh most of my food, actually the protein. Some foods are measured via measuring spoons and cups. Others are counted, for example grapes and cherries, etc
Thanks for the feedback!0 -
maxineraymond wrote: »
Is your calorie count accurate? Many people guess they are eating the right amount of food. Weighing it would verify that.maxineraymond wrote: »Eat off smaller plates (9 inch). Don't go back for seconds.
Be consistent. Inconsistency is why people fail at weight loss/gain/maintenance.
Don't do extreme dieting. "Cutting" out foods you generally enjoy just to meet a goal weight, will more than likely be the reason you regain lost weight.
Create good habits. Be more physically active even if you're not exercising.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I am doing this for 2 weeks, exercising daily and always under my daily caloric counts to try and lose weight healthy but I find myself just gaining weight. I don't get it and am frustrated. At least the extreme diets will get me down to where I want to be and then I can work on maintaining the goal weight. Stumped, frustrated and pretty much about to start grasping for what I know works. I'm trying to stay motivated.
If you've only been at this for 2 weeks, taking up an exercise regimen after being sedentary for awhile will result in a lot of water retention due to glycogen and muscle repair. Can last up to a month.
Extreme diets are TEMPORARY. Unless you're willing to abide by them for life, weight regain is likely. Why suffer going through an extreme regimen for a short time to only end up back where you started or even higher in weight?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Wow...A month huh? The thing is that I feel as if I am working very hard and feel it (muscle pains) in almost every area of my body that I would not expect to see gains. Maintaining my current weight yes but not more. I suppose I need to be more patient with this old body. I do weigh most of my food, actually the protein. Some foods are measured via measuring spoons and cups. Others are counted, for example grapes and cherries, etc
Thanks for the feedback!
Well if you just started working out, your body will be retaining fluids due to microtears in your muscles from exercise. This is why 4-6 weeks is an ideal period to monitor your weight. Also, take into consideration a body will fluctuate several lbs in a day (even more so with women).
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Rocket science is so hard!ceoverturf wrote: »Eat less
Exercise More.
Eating less and exercising more is an obvious tip. I was more leaning towards learning tips and tricks that people have learned worked for them.0 -
arianabredeson wrote: »
Rocket science is so hard!ceoverturf wrote: »Eat less
Exercise More.
Eating less and exercising more is an obvious tip. I was more leaning towards learning tips and tricks that people have learned worked for them.
I think most of the people who have had long term success would tell you there is no tips/tricks. It's all about logging honestly and accurately (using a digital scale).
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Stay away from the 420 and limit alcohol intake.
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Weigh EVERYTHING. It really is eye opening. Oh and water is your best friend.0
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arianabredeson wrote: »
Rocket science is so hard!ceoverturf wrote: »Eat less
Exercise More.
Eating less and exercising more is an obvious tip. I was more leaning towards learning tips and tricks that people have learned worked for them.
I think most of the people who have had long term success would tell you there is no tips/tricks. It's all about logging honestly and accurately (using a digital scale).
Yup. Find what works for you.0 -
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arianabredeson wrote: »
Rocket science is so hard!ceoverturf wrote: »Eat less
Exercise More.
Eating less and exercising more is an obvious tip. I was more leaning towards learning tips and tricks that people have learned worked for them.
I think most of the people who have had long term success would tell you there is no tips/tricks. It's all about logging honestly and accurately (using a digital scale).
Well I totally understand that. I was more referring to how some people do certain things that work really well for them. I had a friend who whenever she knew she was getti g hungry because she was bored she would suck on flavored ice cubes. I was more looking for little tips/tricks like that.0 -
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arianabredeson wrote: »
Rocket science is so hard!ceoverturf wrote: »Eat less
Exercise More.
Eating less and exercising more is an obvious tip. I was more leaning towards learning tips and tricks that people have learned worked for them.
Eating less and exercising more is NOT an obvious tip for everybody. Just read through the forums for one day.0 -
arianabredeson wrote: »arianabredeson wrote: »
Rocket science is so hard!ceoverturf wrote: »Eat less
Exercise More.
Eating less and exercising more is an obvious tip. I was more leaning towards learning tips and tricks that people have learned worked for them.
I think most of the people who have had long term success would tell you there is no tips/tricks. It's all about logging honestly and accurately (using a digital scale).
Well I totally understand that. I was more referring to how some people do certain things that work really well for them. I had a friend who whenever she knew she was getti g hungry because she was bored she would suck on flavored ice cubes. I was more looking for little tips/tricks like that.
If you're hungry have a big glass of water. If you are still hungry in 20 minutes later eat a small snack that is at or less than 100 calories. If you are still hungry 30 minutes after that stop snacking and eat an actual meal that is high in protein. Begin listening to your body to determine whether you are REALLY hungry or whether you are 1) thirsty/dehydrated instead 2) bored 3) wanting to eat for another emotional reason (stress, habit). Develop strategies to distract yourself and engage your brain in doing something else than think about food whenever you experience #2.0 -
Buy a food scale, weigh and log everything.
Do cardio if you want, and if you do, only eat back 50% of your calories (if you are losing faster than expected after logging for a few weeks, then up the % you eat back). Lift weights and hit your protein goal to help maintain muscle mass while losing.
Cheat meals that take you over maintenance will sabotage your efforts. Log the cheat meals too (falls under the 'log everything' rule).
Eat anything you want in moderation, keeping in mind that your diet will be easier to stick with if you chose foods that make it easier to stay under your calories without feeling hungry.
Also it would be a good idea to read some of the best forum posts such as:
Calorie Counting 101
Logging Accuracy, Consistency, & You're Probably Eating More Than You Think
A Guide To Get You Started on Your Path To Sexy Pants
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I started eating half of what I usually would and it works!!arianabredeson wrote: »Anyone care to share their diet and weight loss tips and strategies? Anything they have done and that worked and even things they have done and didn't work. Everything will be much appreciated.
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My strategies are - track everything you eat - stay close to your calories allowance - and don't eat in between meals, especially after your last meal at night. I have 4 meals a day - 1500 calories - and Ive now lost nearly 2.5 stone in 12 weeks. Very happy with that and I think the not eating in the evening is making a real difference. Good luck everyone
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