Any help with gaining weigh back after weighloss

tinakowalik wrote: »

Not really with the meals. Usually small items like an apple with peanut butter and yoghurt. I rarely cook meals anymore or plan ahead. I feel like I'm becoming desperate as well. I've even Gone as far as juicing diet that I know is not going to help me.

This is a good starting point. This habit will help you be more successful and get that off again. I have the same problem. I fell out of planning and tracking, so I am pretty much starting from ground zero myself. I will be following my own advice and planning ahead. Good luck to you!

First off, let's take a breath. . . .okay now exhale.

You seem stressed and there's no reason to be. Losing weight isn't complicated. You know this. You've done it before. It's just about consistently consuming fewer calories than you burn. Calories in < calories out.

It sounds like you've retreated into old eating habits which means the changes you made weren't sustainable. This go around make sure the changes you are making are sustainable. Give up pop if you want to, but make sure it's something you are willing to give up permanently. I've been on many a diet in my life time and sooner or later I would cave and go back to my old eating habits because dieting doesn't work. It has to be a lifestyle change. Sounds corny, but it's true.

If you can't give up soda try only drinking as much as you can fit into your daily calorie allotment after allotting calories for meals + snacks (if you eat snacks) or you could always switch to drinking diet soda which I know some people have done.

Eating and planning meals is important. The problem with constantly eating little things or snacks is that you never really get full so you are constantly snacking. It's easy to overeat that way and that's how I got so big in the first place. Constant snacking.

I would start by just getting into the routine of logging again. Accurately and consistently log every piece of food that goes into your mouth for a few weeks so you can find out how much you are actually consuming. Buy a food scale if you don't already have one and weigh your solids and measure your liquids. Be honest because the only person you would be lying to is yourself.

Once you have logging down I would set up MFP for a modest deficit. Maybe a pound a week. Nothing too extreme or else you'll constantly be hungry and eventually you'll cave and give up. You don't have to give up foods you love to lose weight either. Just eat fewer calories. I never tell myself "no" but sometimes I do tell myself "not today". If I want a treat and can't fit it into today's calories I eat it the next day or when I can make it fit into my daily calories.

Lastly, I would guess the reason you gain in winter versus losing in summer is like many people you aren't as active in winter as you are in summer. This is where accurately choosing your activity level will come into play. If you are sedentary in the winter you are sedentary and it's best to choose that activity level so as not to overeat. In summer, you are most likely more active so you burn more calories and can eat more. Also, the holidays in winter don't do people any favors.

TL:DR you've done this before you can do it again, be kind to yourself and honest with yourself, prelog and preplan meals if you have to, and don't be too restrictive or cut out foods you love.