Tips on eating right anyone?

i am probably the wrong person to answer this question. For me this is a life style change and not a diet so I have not cut anything out of my "diet". I am learning how to eat things like chips in moderation. As long as I eat at a deficit, I know that I am going to lose weight. I am an emotional eater so I try to fill my time with other things instead of eating like playing games, going to the gym, talking with friends etc. Good luck to you!

I've been here for over 2 years, had great success, and fell off the wagon. I'm back and I'm going to finish what I started.

I stayed away until I was ready to do this right, including resetting my weight, redefining my goals, and logging every bite. I've done a lot of thinking and I think we need to take the focus off of what we are trying to eliminate and focus on what our bodies need.

Here is what I am doing for this week only, I will do a new challenge next week. It takes the focus off of not eating junk and makes me think about good foods. I focus on weekly so that I am always changing things up and thinking ahead.

This week I am making it a point to eat the rainbow of colors in produce every day.

Here is todays plan:

Red- frozen strawberries, cherries, and raspberries with my greek yogurt for breakfast, probably red pepper strips and tomatoes in salad for dinner.
Orange- orange for a snack
Yellow- yellow grape tomatoes with cottage cheese for a snack, golden delicious apple is chopped up in my sauerkraut I'm having for lunch
green- cabbage (sauerkraut and pork) for lunch, green apple is chopped up in my pork and sauerkraut, will have salad with kale for dinner.
blue- frozen blueberries in my greek yogurt for breakfast.
purple- cabbage in my salad with dinner

Weigh and log everything BEFORE you eat it.
Ensure you have a plentiful supply of healthy options readily available.
Plan your meals.
Do not use food as a reward.
Don't do what I just did.....5 years into maintenance and take your eye off the ball and gain 20lbs and have to do this all over again!

Best of luck x

H34v3nlySinsx3 wrote: »

My tip on staying away from junk food: Don't buy it. I know it sounds like a smart-@$$ but it's true. If you don't have it to eat it, you won't be tempted. Other tip is to eat often and keep [healthy] snacks around so instead of snacking on a cookie or a hoho, you can snack on something like a granola bar or banana.

My tip for ensuring healthy meals: same thing, buy healthy options. Don't go to the supermarket hungry. And make sure you know what your buying. Not everything is actually good for you. Read labels.

Hope this helps! Good luck!

That is good advice - don't eat food that come in cans or boxes - buy meat, eggs and vegetables & fruit and make your meal from that - then bring some for lunch the next day- Drink water - carry a protein bar . an apple, nuts, veggies etc. with you to eat when you are hungry. Eastcoast im

Yep - I carry them because sometimes the only choice is a protein bar or worse junk.- chips or candy bar or a Happy meal. My point was start with real food and prepare your meals from that, as your Grandma did - not the prepared meals in the store today - Eastcoast Jim

My comments were to get you to think about what you are eating and make better choices - You do what you feel is right - Eastcoast Jim

ndj1979 wrote: »

OP - here is my suggestion.

1. get adequate nutrition from nutrient dense sources like vegetables and what not.
2. make sure you meet fat and protein minimums
3. maintain your calorie deficit
4. realize that there is no "bad" food and that you can eat the foods you like just work them into your caloric needs.

I will cosign this...

OP I don't restrict types of food based on whether or not it is processed (because pretty much everything is), packaged in a certain way (lots of healthy foods come in boxes and cans), comes from a certain place (ie fast food), or has certain ingredients in it (ie sugar). I try to eat a variety of food, cook more at home than I used to, but leave room for all the foods I enjoy in moderation. Yesterday I ate homemade pumpkin bread for breakfast and closed out the day with nachos and beer. Still ended the week at a deficit and had plenty of nutrient dense choices as well.

If there are certain foods that you have difficulty moderating, because they are triggers for you, then it may be helpful as others suggested to not have those foods in the house, or to buy them only in single serving portions, etc.

Make the healthy stuff taste good, so that you aren't sitting around wishing you could eat something that tastes good.

The idea that you must choose between healthy food and food that tastes good is a depressing one. You can have both! You don't need junk foods to eat yummy ones.

ecjim wrote: »

H34v3nlySinsx3 wrote: »

My tip on staying away from junk food: Don't buy it. I know it sounds like a smart-@$$ but it's true. If you don't have it to eat it, you won't be tempted. Other tip is to eat often and keep [healthy] snacks around so instead of snacking on a cookie or a hoho, you can snack on something like a granola bar or banana.

My tip for ensuring healthy meals: same thing, buy healthy options. Don't go to the supermarket hungry. And make sure you know what your buying. Not everything is actually good for you. Read labels.

Hope this helps! Good luck!

That is good advice - don't eat food that come in cans or boxes - buy meat, eggs and vegetables & fruit and make your meal from that - then bring some for lunch the next day- Drink water - carry a protein bar . an apple, nuts, veggies etc. with you to eat when you are hungry. Eastcoast im

It is awfully hard to get the eggs home from the store without a carton, isn't it?

Here's a blog post I did about setting goals, including weight, calories, and macros
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045

Within that is this calculator, from the Baylor College of Medicine.
For any particular weight, it will tell you not only your BMI, but how many servings of various foods to eat
to maintain that weight, depending on how active you are.
https://www.bcm.edu/cnrc-apps/healthyeatingcalculator/eatingCal.html

Plan for treats.
Don't go overboard, but don't deprive yourself of what you like or you won't maintain this lifestyle change
& weight loss for the rest of your life.
Not buying unhealthy things is the easiest solution, but takes more willpower than I usually have.
I've found that instead of buying a box of cookies, I can go to the bulk foods section and get just a few.
I get cookies, there aren't too many in the house so I can't overindulge.
And when I want chocolate, I get the good stuff and have a _little_. Or I have fat-free, sugar-free pudding,
or frozen fudge pops in summer.