How did you find what works for YOU?
e_v_v
Posts: 131 Member
I've been searching far and wide for an eating plan that works for ME. I know that dedication and calorie counting are blanket plans that do work for everyone, but I mean more specifically.
I've tried low-carb, IMF, cutting out sugar, meal replacement shakes, etc. It's not true that every method will show success to everyone who tries it, so if you're someone who is going to respond with the like, then please move on.
I guess what I'm mostly asking is if you are someone who has found consistent success through planning your diet around ketosis, Atkins, Whole30, Shakeology, balancing macros, vegan, or anything of the like, how and when did you decide that that's what you were going to stick with? How much time did you give it before you tried something else?
I've tried low-carb, IMF, cutting out sugar, meal replacement shakes, etc. It's not true that every method will show success to everyone who tries it, so if you're someone who is going to respond with the like, then please move on.
I guess what I'm mostly asking is if you are someone who has found consistent success through planning your diet around ketosis, Atkins, Whole30, Shakeology, balancing macros, vegan, or anything of the like, how and when did you decide that that's what you were going to stick with? How much time did you give it before you tried something else?
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I'm a calorie counter (who also happens to be vegan). I chose calorie counting because I was tired of my cycle of over-restricting "bad" foods leading to eating too much.
I started with looser calorie counting (measuring cups, etc) and then found the threads here that guided me through more specific logging (weighing solids, choosing correct database entries, using Recipe Builder). I stuck with it because I saw consistent results. I did have periods of up to 4 weeks where I didn't see any weight changes, but I always kept with it and I never saw a plateau (defined as six weeks on plan without weight loss). I quickly realized that most of my food issues subsided when I allowed myself to eat the foods that I wanted.
Losing weight was wonderful, learning how to sustain the weight loss was fantastic (I've been maintaining since early fall of 2015), getting out of the "on a diet"/"not on a diet" cycle that haunted me for years was the greatest.
Now I have some days when I eat more calories, some days when I eat less, all based on my needs. But I'm never "on a diet." I'm just consistently matching my intake to the calories I'm using.9 -
I guess what I'm mostly asking is if you are someone who has found consistent success through planning your diet around ketosis, Atkins, Whole30, Shakeology, balancing macros, vegan, or anything of the like, how and when did you decide that that's what you were going to stick with? How much time did you give it before you tried something else?
Yes and no. I did find what works for me, but it wasn't any type of prescribed diet or counting. I just went with the old tried and true "eat less, move more". That's how I lost the weight and kept it off for about a year.
As usual, I gained a bit more back over the Thanksgiving - New Year's holidays. To lose that I started fasting one day a week. When I was younger I used to fast for a day fairly often for weight control. Not regularly like now, but periodically. I found the holiday weigh so easy to lose that I am continuing to fast every Monday. I have found this so easy and it allows me to consume more on the weekends, which I really enjoy. So for now my plan is, eating at or slightly under maintenance Tues - Fri, eat quite a bit over maintenance on Sat and Sun. Fast from 10 pm Sunday to 10 am Tuesday. I'm actually losing a bit more weight on this plan, but I was near the upper end of BMI anyway so I'm going to see where it takes me.5 -
CICO was it for me. That and exercise. I wouldn't say I necessarily eat less than I did before, but I eat different foods. Low carb did nothing for me, never tried ketosis of IF. Some of my family members were swearing by low carb diets so I tried it for about three months. Nada. I felt fuller maybe but lost no weight. I may have even gained some (this was 50 net carbs per day). Once I started counting calories for CICO the weight started to consistently fall, and has stayed off.1
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I've lost weight one time and am now a few years into maintenance. I do calorie counting paired with IF. I also continue to eat all the foods I like and haven't cut anything out, which makes this whole thing sustainable for me, for the long term.5
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This is my 5th week of my life style change. I have done all sorts of diets the past including this one.
Last time i did this i went from a size to a size 10.
I had a year off as i had in my mind "im a 10 now so i can eat what i want" so here i am yet again. Trying to lose the 2stone i put on again.
What has worked for me is
Think about the things i normally eat and maybe try and do a gealthier option to it. So i love a curry would of normally consiseted of hugh plate of curry,large nann,popadom and maybe onion batji .
Now a curry is 125g turkey,1/4 jar low curry sauce and half a small nann. Still have a curry with probally a quater of the calories.
Roast dinner is still a joint of meat but steamed veg instead of roasted.
A chip meal would now be a 100g of chips and a meat product of somesort or if the meat a bit on the high calorie size swap chips for salad. Instead of going to chippy or kfc.
Ive lost 8.2lb in 4 weeks.
Im feeling fuller with smaller portion
Im still eating the foods i ate before BUT i weigh EVERTHING!!!!!
AND planning is key.
What made me stick to it is:
1.i did it and i will do it again
2. I eat the foods i norammly eat but in a more controlled manner.
Good luck and i hope u find the one that suits u5 -
I consider myself someone who has found consistent success through planning my diet myself, using my experience with counting calories and balancing macros - with the help from many sources, MFP's community is one of them. It took some time (2 years?) before I could really trust that this would work, that it really works, it just seemed... too easy.
I had tried to stick to "lean, green and mean", for over 20 years... but I always craved "something" (I didn't really understand what was wrong or even that something was wrong, because that was supposed to be the healthiest diet possible).3 -
Just plain old fashioned calorie counting with being mindful of getting enough protein. Experimentation has taught me I need all three macros ideally in a meal in order to keep hunger at bay. But that's it. If it fits, I eats.4
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Calorie counting, following macros and refeed days work best for me. I find after weeks or months of strict eating and heavy training my body sometimes needs a break. When I realize this I add in 1 "splurge" meal a week and sometimes I will take 7 days off from training (as a reset). I love food and will binge if I get too strict for too long so the "splurge" meals also help with that. I plan them and look forward to them. - There are times I have to switch up my calorie intake and macros depending on what's going on and my body. It's always trial and error with stress levels, my age, injuries, etc...0
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I cannot understand why someone would rather follow a restrictive diet over eating any of the foods they like within a limit.
That's not meant to be a criticism, I know plenty of people who do it, I just honestly don't understand why. The only explanation I can come up with is that they don't want to have to think about it, they want to be told what they can and can't eat. I guess I can see some appeal to that, certainly to get you started, but that sounds too limiting to me.
I calorie count, my diet hasn't really changed, I just try to eat more of the nutrient rich things, and less of the nutrient poor things, but ultimately I am in control of what I eat and that's how I like it!12 -
Calorie counting (has always worked for me, just didn't keep it up in the past) and IF (16 hr fast, 8 hr eating window about 1pm to 9pm). I somehow figured out the calorie counting thing about 18 years ago, but it was combined with a LOT of cardio, and once I backed off the cardio due to injury, I fell off the wagon completely. Several years ago I somehow found IF detailed online, and tried various forms of it with success. I thought that was the way to go and I could avoid actually counting calories, but after several months the IF method I was doing (Fast 5) got too difficult to do every day, and I fell off that wagon as well.
Last July I decided to get back to calorie counting, found MFP, and actually enjoy logging! I also fell into a natural-feeling IF method (16:8), and that along with calorie counting has been the winning combination for me. I did get hung up at the holidays a bit, but I had planned for that, and I'm back at it now! Also, slow and steady wins the race!
I don't restrict any particular foods, but I feel better and my calorie goal is much easier to stick to when I eat less sugar and more protein.
Good luck finding what's right for you!!1 -
I never bothered with whatever was the latest trendy diet and personally, I think a lot of people wear these diets on their sleeves like they do brand name clothing...
I started out just logging what I was normally eating and watching portions...from there I just looked at my diet and I could see where I was going overboard on certain things and where I was deficient in certain things...from there I just made it a point to balance things out by reducing the things I was going overboard on and adding things in that I was deficient in. Over time, my diet (noun) evolved to be what it is today which is a primarily whole foods diet that doesn't eliminate or substantially restrict any one macro-nutrient. When I cut I tend to reduce carbs to some extent, but that's largely because I up my protein and my fats stay relatively static...so something has to give when reducing calories...but I'm most certainly not at Keto levels and personally, I see little reason to be that restrictive outside of that being prescribed by a doctor.3 -
You have to find something that you can do forever. A lifestyle change.
What works for me is Weight Watchers. Not the current plan, which is far too restrictive for me, but an older version, Points Plus. I find that the plan allows me to choose what I want to eat, nothing is off limits. Because points are based on the nutritional value of each food item, the plan steers me towards healthier choices.
For awhile I was tracking calories instead of points. I seem to be eating the same foods regardless of whether I'm tracking points or calories.0 -
I'm down ~65 lbs since Sept. Short answer is calorie counting.
What has worked for me is figuring out how I would be eating if I was 220 lbs. So I've not restricted anything specifically, am not eating foods I don't like, am not doing KETO, IF or anything else, just eating what I like to eat, under my calorie limit keeping an eye on protein and fiber. No question I'm eating better than I was, but I'm not even focused on healthy or clean foods. I have chips, ice cream and all kinds of things I enjoy, but in moderation. I eat back most of my exercise calories because I can and still keep my weight loss on track.4 -
A whole lot of trial and error. I've found things that set me up for success, and things that tend to lead to bad decisions. I try keep the helpful things outnumbering the destructive things. Sometimes I can, sometimes I can't... that's just life for me.
Beyond that, it's mostly a mental battle for me - a bad day or week or month doesn't and can't mean defeat/failure. Giving up = failure, so I do my best to keep plugging away. Don't get me wrong... I have bad days a lot, and I feel defeated a lot... but I try. Each day (ok, most days) I try. And that's really the best I can do.3 -
Trial and error. Feeling good doing one thing vs feeling poorly doing another.2
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I cannot understand why someone would rather follow a restrictive diet over eating any of the foods they like within a limit.
That's not meant to be a criticism, I know plenty of people who do it, I just honestly don't understand why. The only explanation I can come up with is that they don't want to have to think about it, they want to be told what they can and can't eat. I guess I can see some appeal to that, certainly to get you started, but that sounds too limiting to me.
I calorie count, my diet hasn't really changed, I just try to eat more of the nutrient rich things, and less of the nutrient poor things, but ultimately I am in control of what I eat and that's how I like it!
I guess for some people it's easier to eliminate those foods completely than try and eat smaller portions of them. I've always had this theory that you're either/or...you're someone who can only succeed if these things are included in your plan, or you're someone who will ultimately find it easier to 'cut the cord' as it were.
Still not sure which one I am...2 -
Years of trial and error led me to RFL for cutting, and a standard 40/30/30 p/f/c for bulking. I function both physically and psychologically better with fairly extreme measures. Hell, even using 5/3/1 for a year is trying my patience, as I prefer lifting 7-10x per week.0
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Once I understood that all it took was a calorie deficit to lose weight, and then how to measure my food so I knew how many calories I was eating, and figured out what my deficit needed to be to reach my goal...I was hooked.6
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I cannot understand why someone would rather follow a restrictive diet over eating any of the foods they like within a limit.
That's not meant to be a criticism, I know plenty of people who do it, I just honestly don't understand why. The only explanation I can come up with is that they don't want to have to think about it, they want to be told what they can and can't eat. I guess I can see some appeal to that, certainly to get you started, but that sounds too limiting to me.
I calorie count, my diet hasn't really changed, I just try to eat more of the nutrient rich things, and less of the nutrient poor things, but ultimately I am in control of what I eat and that's how I like it!
I guess for some people it's easier to eliminate those foods completely than try and eat smaller portions of them. I've always had this theory that you're either/or...you're someone who can only succeed if these things are included in your plan, or you're someone who will ultimately find it easier to 'cut the cord' as it were.
Still not sure which one I am...
Someone posted this somewhere else, but here is an interesting article on the topic.
http://gretchenrubin.com/happiness_project/2012/10/back-by-popular-demand-are-you-an-abstainer-or-a-moderator/
I'm a moderator. I have small (~30g) bags of chips in the house and will have one every 2 or 3 days. If they were not in the house, I drive to the store and buy a family sized bag when I wanted some. But I can't do the same with pop. If I had any in the house, I'd drink it. So I don't have any in the house any more.1 -
It's all about your calorie goal. How you reach that goal is very personal. I continued to eat the same food I've always eaten, just in more managed portions.
Some people find that low-carb or some other restricted diet is easy for them and helps them reach their calorie goal. I personally could NEVER sustain that.
This has to be something you are willing to do for the rest of your life, not just while you're on a "diet".3 -
Calorie counting.
What has worked best/most sustainable/consistently for me was to basically eat what I was eating and just change portion sizes so they were appropriate for my calorie deficit goal (as set by MFP).
In daily practice, I look at my calorie goal, my protein goal (as set by MFP) and sodium intake. I try to get several servings of fruits or vegetables a day. I don't worry about the rest.
I prelog my food for the whole day to help meet my goals. I can see in advance that a big serving of cookies is going to be a lot of my precious calories and isn't going to help me meet my nutritional goals. I know from experience that it will not help me to feel full for long either. It is okay to eat a smaller serving of cookies after my needs have been met though.
I've done particular restrictive diets in the past and lost weight but couldn't keep them going long term. It is easier to just track calories and eat whatever I want. Not expensive. No fuss with family members who don't want to change eating habits. Easy to stick to for life.1 -
Alcohol was always the main slip up for me. After a busy/stressful day I would often have a few beers or open a bottle of wine. So I sat back and had a proper think. I don't want to stop drinking so I promised myself I would not drink on any day when I have work the next day and I have stuck to it rigidly. On top of that I use MFP to ensure I stay within my calories 5 days a week (I do record Sat and Sunday but am not religious about it).
I didn't set out to stop eating anything in particular but as time has moved on I am finding I am eating much more healthily. I am having 3 meals a day - more fibre, much more fruit, pulses and grains and veg. I haven't had a sweet, chocolate, crisps, cake etc for almost 6 weeks. Wasn't a deliberate choice to stop them but scanning the bar codes is a revelation and I just put them down! I am also exercising more (admittedly mainly walking) but much more. I am sleeping better as well.
I am losing consistently (I weigh myself on a Friday morning) and so far have lost 9.5 lbs in 5 weeks (I was 210 lbs) which I am delighted with. I'm not in any great rush so set my target as -1 lb per week but am doing much better at the moment. I am sailing through each week knowing I can go to the pub or out on a Friday and Saturday and have a few drinks without feeling guilty. My approach also allows me to drink on holidays (I have a long walking weekend with friends coming up at the end of the month which is often a boozy affair). I am prepared for the scales to move the wrong way after something like this but the routine is so easy I will just get back into it. A side effect is that I am drinking much better quality stuff than I used to and less (I can feel the effects after 2 or 3 pints which doesn't bode well for the trip!).
This works for me. It won't for many. And yes I know it's early days!
Best of luck.
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I just eat - no labels, no restrictions, no forbidden foods, no good or bad anything - just all the food I have eaten for my whole life, just smaller portions and counting calories. Its the only thing that has worked that I can sustain for the rest of my life. That, and changing my attitudes toward food, and not thinking of it as reward, or treat, or something to be earned, or something to be demonized but that its just there - and I can pick and choose what I want, when i want it, being mindful of the portions. This has to be for the rest of my life, and I am 100lbs done on that journey.4
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Tacklewasher wrote: »I cannot understand why someone would rather follow a restrictive diet over eating any of the foods they like within a limit.
That's not meant to be a criticism, I know plenty of people who do it, I just honestly don't understand why. The only explanation I can come up with is that they don't want to have to think about it, they want to be told what they can and can't eat. I guess I can see some appeal to that, certainly to get you started, but that sounds too limiting to me.
I calorie count, my diet hasn't really changed, I just try to eat more of the nutrient rich things, and less of the nutrient poor things, but ultimately I am in control of what I eat and that's how I like it!
I guess for some people it's easier to eliminate those foods completely than try and eat smaller portions of them. I've always had this theory that you're either/or...you're someone who can only succeed if these things are included in your plan, or you're someone who will ultimately find it easier to 'cut the cord' as it were.
Still not sure which one I am...
Someone posted this somewhere else, but here is an interesting article on the topic.
http://gretchenrubin.com/happiness_project/2012/10/back-by-popular-demand-are-you-an-abstainer-or-a-moderator/
I'm a moderator. I have small (~30g) bags of chips in the house and will have one every 2 or 3 days. If they were not in the house, I drive to the store and buy a family sized bag when I wanted some. But I can't do the same with pop. If I had any in the house, I'd drink it. So I don't have any in the house any more.
I'm a moderator on most things, with a few things I abstain from. Full sugar soda had to go, and I limit diet soda because it makes me feel crummy. Pizza I do not abstain from, but I approach it cautiously and carefully because I have to be able to eat ALL the pizza. I can't just "have a slice or two." I must eat all the pizza.2 -
fitoverfortymom wrote: »Pizza I do not abstain from, but I approach it cautiously and carefully because I have to be able to eat ALL the pizza. I can't just "have a slice or two." I must eat all the pizza.
So, do you crawl along the floor, hide in the bushes or have a ninja outfit on when stalking your pizza? I can just see you with a portable bush sneaking up on the pizza when it is looking the other way, but stopping when the pizza glances in your direction, and then pouncing on it when it least suspects it.
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I'm a flexible dieter. I'm a weightlifter and realized I wanted to lose fat, not just "weight". I was 46, 5'2" tall and 137-140 lbs. I ate at a deficit and upped my protein so I could retain as much of my muscle as possible. My eating was built around getting enough protein and following a 40/30/30 macro plan. Now, I am older and short so my deficit calories were pretty low-1350-1400/Day. I did 16/8 intermittent fasting to help me stay on plan. I lost 22 lbs. I've been lifting consistently the whole time and ate at maintenance for several months. I'm now losing fat again but at 1700 calories, this time. I'm eating breakfast again, too.
The main thing is, pick exercise and a diet that you can be consistent with. That is what will work. Find plans that fit your goals and then follow them.0 -
My eating plan is the foods I like in the portions that will fit in my calorie allowance. YMMV.
I've tried my fair share of restrictive eating plans in my life and I couldn't stick to any of them. I just don't see the sense in making things overly complicated to be honest.0 -
Track track track. Track precisely. Track some more. Weigh and measure carefully...and track everything.
I have complex medical issues. Tracking consistently over many years allowed me to figure out how to deal with those and let me learn what actually works for me.0 -
I've tried low-carb, IMF, cutting out sugar, meal replacement shakes, etc. It's not true that every method will show success to everyone who tries it, so if you're someone who is going to respond with the like, then please move on.
I guess what I'm mostly asking is if you are someone who has found consistent success through planning your diet around ketosis, Atkins, Whole30, Shakeology, balancing macros, vegan, or anything of the like, how and when did you decide that that's what you were going to stick with? How much time did you give it before you tried something else?
I skipped all of that and just went right to calories. That was almost 2 years ago now and I'm down about 75 pounds. Came off pretty quickly, has so far stayed off.4 -
Counting calories (with a food scale), eating less of what I normally eat (portion control), and making sure I get enough protein (which satiates me enough to curb my snacking) has been working really well for me.2
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