What are you doing differently this time?
Getfit0720
Posts: 17 Member
I have jumped on and off of the fitness wagon for two years. I am wondering what I could do differently this go around. I have started with a cup of green tea in the morning, drinking two full glasses of water before each meal and just upping my water intake in general. Also staying completely out of the kitchen when I'm bored. I also am not eating after 7:00pm anymore. Hopefully this will all become a habit that leads to a healthy lifestyle. What are you guys doing? What has you so determined to meet your goals this time?
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I have found that it keeps me focused to train for something specific. I just did a 30 mile mountain bike race that I trained for 6 months for. Was the most difficult race I have ever competed in. I like to change up my workouts on a weekly basis as well. I try to never work the same muscle or complete the same workout in a week. I change the reps and sets depending on how I feel that day. Some days I do 4 sets 10-15 reps some days 3 sets 20 reps. Yesterday I did 100 reps for time. Keep changing it up so you don't get bored.
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I'm eating more during the day. I used to eat very little during the day (~600 calories for breakfast/lunch) and "save up" my calories for my evening meal. this led to thoughts like, "oh, I have nearly 1000 calories left (when you added my exercise calories), so I can eat a lot tonight," which then led to mindless eating. as any true binge eater knows, you can eat through 1000 calories in a heartbeat.
so, I'm eating real food and good food during the day, and still, with exercise, have ~500-700 calories for dinner. I'm much happier and have been more successful7 -
I know what you mean about the binge eating/calorie saving thing. That was me. I now try to make breakfast the bigger meal although I really don't like breakfast0
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yes, it is hard sometimes. And I got really nervous at first, because I thought I was eating too much. But it really has helped me. Good luck!1
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I've stopped demonizing food, telling myself that high-calorie stuff was 'bad', etc. I make room for it, I pre-log, and I enjoy without guilt.
For the record: I eat a lot of nutrient-dense foods, too. But I leave room for potato kugel.9 -
This time around I'm focusing on logging everything I eat. Before I wasn't doing it consistently at all, and though I was working out, I was likely just consuming all the calories I burned, and more, by mindlessly eating. I didn't think it could hurt me, because I was active 2-3 days a week in the gym. But no weight loss has happened for months. Since tracking my calories the past 2 weeks, I've really started to hold myself accountable for what I eat. It's an eye opener. I tracked calories years ago, and went for a short 10 min jog every day. I lost 25lbs while doing that! Feel free to add me for support!!4
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Food scale. It's changed everything.2
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Last time I did the 1200 calories a day thing and didn't get much success at all so this time I am eating whatever mfp suggested 1630 in my case and trying to stay around there and just not eat my exercise burn... seems to be working much more smoothly now2
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My personal success has hinged on the following things:
1. Food scale.
2. 5-6 calorie intakes a day, opposed to 3-4.
3. Food scale.
4. No soda, pop, juice in the home. I'm just really bad about drinking calories. Went from 40oz a day to about 40oz in 2 months.
5. Protein and fats for breakfast for longer satiated full feeling. Less late morning blood sugar drops for me.
6. Did I mention, Food scale?
7. I cook batches of foods each week. This week was Pork Tenderloin Diablo, Curried Cabbage & Beets, Black Beans, and Quinoa. I then fill in with other things.5 -
For me I'm not doing anything different this time.... because this is the first and only time i've actually tried to take my health serious.
I did a bit of research... read a lot of FAQs and posts on MFP here.... and then I just got to it... 45 days in... 15 lbs off... I think I'm off to a great start. It's going a lot easier than I expected so I think what I am doing is sustainable. I hope so anyhow because its going to be a full year before I reach my goal weight.... and of course once I get there I want to stay there.4 -
I've been concerned about my weight for almost 30 years. Most of the time half-arsedly, but also in bouts of serious "lifestyle changes". That never lasted. It felt different, and like "this is it!" every time, but of course it wasn't. This time, with MFP, it also feels different, but not like much. I'm wary. Time will tell, and in the meantime, I'm taking it one day at a time. So far, 2 1/2 years maintaining my weight, virtually effortlessly, has told me that I'm doing it right.
This time, I'm
working hard to expose myths and propaganda, to think for myself and pay attention to real life experience.
Not demonizing any foods, food groups or nutrients.
Not deeming any food off limits, but at the same time reducing the temptation load by not keeping overeating-foods at home, and shopping purposefully.
Regulating sleep better.
Not exercising, but moving more every day.
Planning meals I actually want to eat, and stick to those meals.
Never force myself to eat anything I don't like. I will try new foods occasionally, and some of them will end up as part of my diet, while others won't.
More flexible. I change things up when needed, and sometimes I challenge myself to just do things a bit different.
I eat a much more varied diet.
I taught myself to drink unsweetened tea and coffee. No calories between meals is a good rule for me.
I learnt to recognize and am working on respecting my appetite, hunger and satiety.
I cook more, and more regularly.
I eat more appropriate portions of everything.
I weigh myself every day and have a weight range, instead of having a point and then start to be afraid of the scale and stopping weighing myself and eat more because weight maintenance felt miserable/hopeless/useless.
I feel relaxed around food and in charge of my food intake. Others may want to feed me, but I can say yes and no as I please.
I distinguish between normal days and special occasions. Normal days I eat normally, and they outweigh special occasions by an order of magnitude.
I don't want or expect to be "thin". At a normal weight, I have the body I'm supposed to have.
I accept and like my body.
I don't expect my life to be perfect and every problem disappear just because I have a normal body weight.
I was tired of being overweight, struggle with clothes, etc, but cravings and lack of healthy appetite was what annoyed me most. All this is completely different now.9 -
I am weighing myself every day. I downloaded Happy Scale and it is motivating to do well every day so that the next day I can record my weight, and see that even if there are minor fluctuations, there still is a downward trend. I used to get frustrated weighing myself weekly because due to minor fluctuations in hormones/water/digestion the scale might be up on the particular day I weighed myself. Weighing every day has made me a lot less anxious about feeling like I always have to record a lower weight or else I've messed up.4
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I am in a similar boat - on and off fitness/weight loss journey for 2 years. What is helping right now are a couple close people on here holding me accountable/motivating me. I also allow myself to enjoy the same foods as before but less quantity. I will not stress if I go over my calories one day a week or beat myself up over it (like I use to then "give up" and stop logging).2
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Getfit0720 wrote: »I have jumped on and off of the fitness wagon for two years. I am wondering what I could do differently this go around. I have started with a cup of green tea in the morning, drinking two full glasses of water before each meal and just upping my water intake in general. Also staying completely out of the kitchen when I'm bored. I also am not eating after 7:00pm anymore. Hopefully this will all become a habit that leads to a healthy lifestyle. What are you guys doing? What has you so determined to meet your goals this time?
Honestly, writing down how your feeling might help. It sounds a little funny, but for me, I found that I writing down what was on my mind helped me feel more in control. I had a better organization of some of my thoughts and felt a little more accountable to myself.1 -
The big difference for me this time is I've dedicated myself to a sport beyond just weight lifting. It keeps me accountable for the long term. If my fitness slips, it becomes immediately apparent in a way that pushes me to correct course.0
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The last time I lost 70# I used 1200 cals a day and gave no real thought to nutrition or changing my diet for good. The day I hit my goal I stopped logging and tracking. I'm sure you're shocked to hear I gained it all back within a year.
This time, I took it slow and educated myself along the way. I hit my goal back in 9/17 and have maintained since (even dropped a bit more).
I fully understand that this is THE WAY ITS GOING TO BE. There's no finish line, no goal, it's just staying on top of my weight for the rest of my life. In coming to that realization, I've learned to relax about it. Eat the ice cream, or have a glass of wine. But don't make either a daily ritual.
That's been the best part for me is gaining confidence that I have the skills and knowledge I need to stay on track.6 -
I'm being much more consistent in logging my food. NO Matter what I eat, put it in the log. It is helping me to really see what foods are running the numbers up and which foods I could substitute (and eat more of) to keep the numbers in line. I try to limit my carbs, but don't count fruit against myself. So far it is paying off.0
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I'm watching my food closer. I also started a 12 week online fitness challenge. I'm in week 4 and feeling stronger but my eating needs work. So I'm back here....again!1
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Taking an active approach to logging, reminders using my Forerunner 935, and enjoying activities outside/inside at a local YMCA.0
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Food scale and heavy lifting.0
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So much more water. More calories ( About 4 years ago I lost about 50lbs by eating 1600 a day which is so low for my height and I gained it all back with interest). Training for a power lifting competition next year. Cook at home more.0
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I have changed things up a bit by adding a bit more healthy fat into my diet, increased my calories slightly and added two classes at my gym in addition to to weight training two days a week. The weight is now coming off a little easier. I am sure I will hit a plateau again and then at that time, I will adjust things a little bit again.
Once I hit my fitness goal, I am going to continue by using the IIFYM plan.
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SALT
From low-carb (and some high-fat) posters I have learned about the importance of a high quality mineral salt. Since I have already established low-glycemic eating over the years, I dropped Sugar as my 5th macro and added Sodium, and I established a 3000mg as a target. I measure out 1/4 tsp of coarse ground Celtic Sea salt or Himalayan salt into a tiny finger bowl, which represents ~1120mg sodium. I add a few grains to food and drink (usually tea and water) throughout the day. I even will let a grain dissolve on my tongue.
SURPRISE! I find that my evening appetite is moderating in response, to what I believe is my increased salt intake. Using MFP reporting function showed me that I rarely consumed more than a few hundred milligrams.
background: My macro goals currently are 25% carb-45% fat-30% protein on low kcal. I am working myself towards 20% carb-50% fat-30% protein. My fiber macro goal is 25g +/- 5g.
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Everything. In the past I've dieted without exercise, I've exercised without dieting, I've lived on water and fruit, I've lived on meat and eggs... This time I'm taking no shortcuts.1
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This time I have joined a medically supervised weight loss program at a local hospital. I will have regular visits with a dietitian, exercise physiologist, psychologist who specializes in weight loss, and a personal trainer. I also have group support meetings. A group of us on fb are starting a daily accountability group as well.
The biggest difference this time is that I'm refusing to give up. I have to lose this weight and hope to do so before I begin dialysis. Since I have that ticking clock in my head, I think it will motivate me not to give up. I'm also working on understanding the reasons behind my behavior when it comes to food. This component was missing in previous attempts.2 -
Meal prep. I've been doing my work week's worth of meals all at a time which has REALLY helped.
New gym. My gym is 2 blocks away. Being able to go home after a 10 hour graveyard shift, decompress for an hour and then walk to the gym has been invaluable for getting me there 3 days a week. I can literally see my condo from the gym's front doors.
Before, when my gym had travel time, the thought of getting off of work and going straight to the gym would get too overwhelming after a long shift so it was so easy to make excuses to not go when I was super exhausted.0 -
I'm following IIFYM which has pretty much eliminated my cravings and therefore I'm able to stay much more consistent over the weekends (which I think is where I was slipping up before!)0
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Prepare and freeze meals
Taking breakfast and lunches to work
Eating much more protein0 -
Sticking to it!0
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The thing I'm doing different this time is that I actually log all my food. At first I logged all my food without changing anything. After a week I reviewed my food log and saw that my habits during the weekday were to have a reasonable breakfast, a small lunch, and a reasonable dinner, while my habits during the weekend were to eat all the snacks and dine out with all the calorie bang for the bucks I spent. It was the weekends which were causing me to remain fat while the work week days were typical of a slim person. After I learned how to repeat the behaviour of a slim person on weekends, my weight started falling and continues to approach my slim person goal.1
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