Top Tips for Losing 100lbs (beyond CICO)
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Cosigneddaniwilford wrote: »My three best weight loss and fitness purchases good walking/running shoes, digital kitchen scale and fitbit.
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Cook all of your meals. Clean the kitchen every day. Only buy single-serving snacks.
Food is more important when you are losing; exercise is more important when you reach your goal weight.0 -
About 5 years ago I lost about 40lbs with CI<CO along with eating no processed foods and no added sugars. If I couldn't recognize where it came from (a plant or animal) I didn't eat it. It worked really well, I only regained the weight when I resumed eating processed foods - the beginning of my downward slide was a homemade muffin...
I now am re-losing that weight, but I now know that I can not go back to the way I used to eat - that's how I gained weight. This time I have prediabetes and more autoimmune issues, so I am following a low carb high fat diet, that is very low in carbs and putting me in ketosis. This has helped my health, but it also has he added benefit of reducing my appetite and getting rid of my very strong carb cravings. If carb cravings are an issue for you, you may want to look into a LCHF diet. It's something I can see maintaining for years if not life.
Good luck!0 -
I haven't hit 100 yet, but will before the year is out. 91 down, 9 to go! This is what I do, not necessarily what might work for someone else.
Drink water
Get enough sleep
Eat healthy foods
Do cardio daily (swim, walk)
Resistance training at least 3 times a week
High fiber breakfast, no eating before bed
I also like to have fun with my weight loss. I try stupid things that can't work and things that experts advise that might. As long as it doesn't screw with my overall plan, I'll try it. It's fun.
I purposefully mix it up when it comes to workouts. If I don't want to walk, I try some new workout tape. I've added yoga. I don't want to get bored and quit exercising, you know? Plus, I never know what I will like.
I love hearing what others have to say, but I do what works for me. Just the other day, a woman kept telling me that I was losing weight "the right way." She kept saying that. "You're doing it right." As if there's one way. I don't believe that. She also kept saying that I'd lost weight "from the inside out" and that I wouldn't be too flabby when I'm done. I'm already flabby! And will continue to get more flabby!
"From the inside out" - I don't know wth that means. So, like so many things, I thanked her and ignored the rest of her advice.
Take what you like from others and dismiss the rest.
But most important and the only real advice I can give to anyone: NEVER QUIT.0 -
This is awesome, everyone! Thank you all so much for taking the time to share your tips. I truly appreciate it! Lots of great tips!0
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daniwilford wrote: »My three best weight loss and fitness purchases good walking/running shoes, digital kitchen scale and fitbit.
Exactly the same as mine, although the shoes came a good 3 months before i started weighing, then the fitbit came a year after i started losing weight. So, baby steps, yup. Lol0 -
Stanford's Chronic Disease Self-Management Program taught me to troubleshoot and shed the guilt.
My weight loss team gave me accountability. I also had bariatric surgery which helped a lot.
I tried many sorts of exercise until I found some that I loved. Instead of seeking out what I should be doing, I just moved. If I love it, I'll keep doing it.
I found my motivations. Having an event to train for keeps me going.0 -
Never check out again. Stick to a plan to reach your goals. Literally plan it out on paper or on your phone. Focus on the plan. Find exercise that you like. There are so many great friends on MFP. Add them. Dont be afraid to push past your comfort zone. Its those little steps that get you to attain your goals. A food scale is the best tool besides the MFP app. Find ways to make your plan easy. The easier it is for you to do the more you will keep to it. Preplan your grocery shopping for the week. What works for me is to stick to foods you like and buy enough just for the week. Prepare them for the week. Here is one great suggestion if you like chicken. Buy 10 large chicken breasts for the week. Stick them in a freezer bag. Add garlic powder, onion powder, parsley and 6 lemon/limes juiced. Let it sit in the frig overnight. Next day put them in a pan and bake them in the oven. Now you have chicken for the whole week. Put in salads, add cheese, make your own Chipotle bowls adding beans avocado etc....And have fun! Lots of luck!0
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daniwilford wrote: »My three best weight loss and fitness purchases good walking/running shoes, digital kitchen scale and fitbit.
Absolutely this! A pair of shoes can make or break my desire to work out, and my ability to keep going once I start working out. Shoes are worth the investment.
I have a kitchen scale, and while it isn't digital, it's definitely one of the most helpful things I've purchased. I just bought a really cheap one a while back (because I didn't know if I'd stick to measuring food), and it is SO eye-opening. You wouldn't believe how wrong you can be while counting calories without a scale. Now that I use mine regularly, I might go buy a more expensive digital one at some point.
And lastly, the Fitbit!!! I just bought one last week and I am IN LOVE WITH IT. Since getting my Fitbit I am more motivated than I have EVER been to be active and lose weight. I guess for me, seeing the data laid out in front of me is not only informative, but a great motivator. For example, both yesterday and the day before I was heading into the evening with about 12,000 steps. But because I like nice numbers, I decided to put in the extra effort to end the day at 15,000 steps. I also spent several minutes running up and down the stairs at home because I wanted to earn the badge for 50 floors climbed. haha! Honestly, before my Fitbit, I was likely getting well under 10,000 steps on most days, and just generally not moving as much as I should. But seeing it all laid out in front of me helps me so much. I especially like seeing the little graph of my calories burned and heart rate throughout my workouts, it makes me work much harder than I used to, because I want to be proud of what I see when I'm done. Each time I burn more than my previous workout it feels like such a huge success.
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Don't think of it as "what do I have to do to lose weight". Think of it as "what changes can I make to improve my life". Stop the cycle of losing weight then going back to old habits. Establish new ones instead. This should be a lifestyle change, not a period of sacrifice to achieve a short term goal.0
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Cosigneddaniwilford wrote: »My three best weight loss and fitness purchases good walking/running shoes, digital kitchen scale and fitbit.
Triple agreement! I'm aiming for 100lbs too. Down 28 since end of May. Great advice in this thread so far. For me, it's been amazing to see the difference in how I'm feeling! Plus I can't believe I'm saying this but I've become addicted to walking (exercise).......huge change from an admitted junk food, couch potato junkie!
Also, it's a mindset change. I didn't get this fat overnight....not going to get skinny overnight. Slow and steady wins the race.0 -
Hi all,
I've checked in and out of MFP for years but I'm now determined and focused for >100lbs to lose. I know basic math is my ultimate success and endorphins my secret potion. I'm keen to know what has helped all of you to reach your goals beyond the daily tracking we all know actually works. I want to know your motivation. That day to day go-to thought that helps make it happen. For me, I want to be healthy, strong, (and balanced!) enough to try paddle boarding next summer. I have lots of time to reach my goal, and I would love your personal motivations as inspiration!
Thanks and feel free to friend me. I'm psyched to be committed to this supportive community!
What worked for me was:
investing in a food scale for the kitchen and weigh everything.
received a fitbit for Christmas and it really helps remind me to get up and moving.
Investing in a good pair of sneakers for the gym and outdoor walking.
Packing and logging my lunch and snacks the night before incase I ran out of time in the morning (#foreverrunninglate)
But what also helped is learning to forgive myself if I had a poor logging day or a day I completely blew my calories. Learn to dust it off and remember that tomorrow is a new day.0 -
I want to know your motivation. That day to day go-to thought that helps make it happen.
My goal was to lose 100 lbs. I've lost 95, and plan to lose the remaining 5, although I'm pretty comfortable where I am.
What worked for me was focusing on some non-weight-related goals, mainly activity things like getting back into running and biking and then training for a 5K, 10K, half marathon, and triathlons, but also various eating related things (hit calories, but also bring lunch X days/week, eat vegetables with all meals, that kind of thing). Now I'm expanding this to weight exercises -- I've been doing them throughout, but I've gotten interested in seeing how strong I can get. Also, I love number crunching, so went nuts with all the calorie/macro stuff, but applied this to my exercise goals as well. Related to all this, I put together very concrete plans/goals that focused on much more than weight loss goals for one year, 6 months, 3 months, one month, and each week. For me that really keeps me aware of what I'm doing and why, and (weirdly) makes it fun.0 -
daniwilford wrote: »My three best weight loss and fitness purchases good walking/running shoes, digital kitchen scale and fitbit.
Yes. Shoes and a Fitbit
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oh, realized i totally didn't address motivation....
for me, it was having high cholesterol and the fact that no one could figure out why i had gained almost 100 lbs in 3 years...doctor after doctor later, and specialists later, we solved the weight gain. lol.
losing weight got the cholesterol down.
but sidesteel generally has very good advice. (i know i don't really post much but i have been lurking here for 5 years, lol). the best way to get motivation isn't even so much to get motivation but to just implement one small habit after another. they add up and before you know it, you're there. my registered dietician recommended i start with 30 minutes of exercise per week (since i had so many health issues and stuff wrong with me). if i didn't make it, move on every monday. fill half my plate with non-starchy veggies. and drink water.
i failed horribly most times at the exercise, but i was all right with the other two because i already ate pretty well. i eat worse now than i did way back then just because i realized i can eat junk and still lose weight....LOL.
but one little step at a time will eventually build habits, and then you don't need so much motivation. weighing food at this point for me is just....a habit that i don't even need to do, i think, because i am rarely far off from what i figure is a serving. but you can do it!0 -
Motivation. Oops.
I want to be healthy. That includes a lot more than being thin, but being thin is part of it. If being 250 pounds was the way to health, I'd swallow Oreos, donuts and cheeseburgers like they were going out of style. It's not about how I look. It all begins and ends with health.
The looking better is nice, though.
Weight loss is motivating. Success breeds success!0 -
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I had a blood sugar spike of 455 (it's supposed to be below 126 for diabetics) and my dr. thought tha tI might go into a coma. In the 25 days since then, I've not eaten a single processed food item, and eaten perfectly under calories and carbs. I walk 6 miles daily and climb 8 stairs daily. I pre log food and don't go against it. I fast 14 hours Friday, Saturday and Sunday nights so that my body burns fat and not sugar. I planned to attend speed dating at our Rennaissance Fair so I would be motivated to continue eating for life and exercsing. Another goal to to fit into a smaller size suit for the Hispanic Leadership Fair at which I will be speaking. I plan to loose 45.5 pounds by Christmas. I lost 8.5 pounds, it looks more like 20. I packed up 3 pair of jeans that were falling off of my body and other clothing as well. I packed other clothing in boxes to ensure that I would wear them as I moved down through their side and otherwise shopped in my closet. Best wishes.0
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caroldavison332 wrote: »I had a blood sugar spike of 455 (it's supposed to be below 126 for diabetics) and my dr. thought tha tI might go into a coma. In the 25 days since then, I've not eaten a single processed food item, and eaten perfectly under calories and carbs.
How's the blood sugar responding ?
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