Staying on track

Congrats on your weight loss so far!

Many people yo-yo up and down and have food guilt. You are not alone. You can move past this.

Work on letting go of the guilt and all-or-nothing thinking. Each moment is a new decision. Log before you eat so that you can see the calories and nutrients. That will let you decide if you really want to eat/drink the item and, if so, how much you want. If you decide to go over sometimes, that's life. Log it and move on. Hop right back on the wagon for your next meal.

I built a comfortable way of eating that's as close to my old way of eating as I could get it. I reduced my portions and/or made satisfying substitutions in order to get my calories down to where they needed to be. Get at least enough protein, fat, and micronutrients for your nutrition. What you eat to get there is entirely up to you. I aim for 80% of my calories from nutrient-dense foods and 20% from treats.

You aren't perfect and you don't need to be in order to lose weight and keep it off. A calorie deficit over time will result in weight loss over time.

Have you taken a diet break / refeed / maintenance in a while? Perhaps Try that for a couple weeks.

fourseaturtles wrote: »

GOT_Obsessed wrote: »

Have you taken a diet break / refeed / maintenance in a while? Perhaps Try that for a couple weeks.

I feel like that's all I've done since Thanksgiving is break. It's not true, but that's how it feels. I haven't gained, but haven't really lost either. Thanks. I guess I need to give myself a break and buckle down a bit more.

Avoiding regain is huge. Give yourself credit for that.

After your break, I'd suggest that you experiment with your eating plan so that it doesn't feel so much like buckling down. After I figured out a comfortable way of eating, I lost track of how long I'd been working on weight loss because it felt so close to just eating normally.

If you struggle with hunger, try experimenting with the amount of protein, fat, and fiber that you eat.

This time there has already been a difference; you have avoided regain, which is great. I will share my story in the hope it may be of help, as I was in a similar position to you.

I discovered and started using mfp in June 2014, I lost around 21lb in 20 weeks. Back then I weighed and logged my food, stuck to my calorie target but that was all. At times I really struggled and dieting felt like an uphill battle. Life happens and I started struggling to stay at my goal, so I stopped as I felt unable to "diet". Thinking I would start again soon.

So I stopped dieting, but planned to restart after my birthday, Oct 2014. Then it was Christmas 2014 and time flew by, I really wanted to lose weight, but I kept postponing my diets start. Putting it off and every time I had a different excuse or reason. I sort of justified it as I was finally managing to maintain at this weight, which helped me feel good. But then my weight began to creep and I knew I must finally do something about it. So 17 months later, (2 years ago today, in fact) I finally logged back into mfp, realising all my old habits were spiralling out of control.

It wasn't a proper diet break, just an excuse to eat badly & it lasted so much longer than planned. Weight loss and the need to diet was always at the back of my mind. I over ate, using it as an excuse to eat all I want before restarting my diet. Made bad choices and often felt guilty. I no longer had any idea of my calorie intake.

April 9th 2016, was the day I signed back into mfp. In the first week or so, something "clicked". I don't know what or why but I can finally say I have control over my food intake/healthy eating plan and therefore, also my weight. It feels great to have put an end to 25 years of dieting. I have lost a further 29.2lb in the past 2 years; 50.2lbs total lost (since using mfp).
Plus my health has also improved.

A few things that have helped
1] No longer a diet, but a healthy eating plan. I set a suitable
calorie target and aim to hit it. Practise and patience, not
perfection. A way of life, for me!
2] Adjusting calorie goal as needed, giving me flexibility to
remain in control and still live life. I tend to have 3 different
calorie targets, which I change as needed. (1,370 to 1,570
for weight loss, up to 1,770 for maintenance. Up to 2,000
calories a day for very special occasions). Also using
calorie cycling, to enjoy saved calories as & when needed.
3] Log everything, everyday. Gives me accurate data over time,
to find suitable calorie targets for me and my life. Whether
for weight loss or maintenance.
4] This helps me to stop over eating without awareness.
Especially if I log before eating, as it helps put these extra
calories into perspective.
5] Read community forum, here on mfp, I have learnt som
valuable lessons and there is always some one willing to
help.
6] Making my calories count, I try not to waste calories on
food I don't enjoy. While balancing nutrition for health and
also working in treats.
7] To make lifestyle changes, by developing new habits, so it
becomes my way of living. Change one thing at a time, that
suits you, for example, I love carbs, so keto would not work
for me.
8] If/when I slip, I no longer use it as an excuse to over eat for
the rest of the day.
9] Stopped watching the clock; deadlines dont exist any more,
this is for life!
10] Have scheduled diet breaks, but now I stick to my calorie target and macros. Keeping it healthy, but with an increased calorie target.