What tip/rule has helped you the most in your weight loss journey?
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The battle is won or lost in my mind.
Weighing and measuring has become a game for me so that it is not a chore.
I know I like variety in workouts and I have a picture in my mind of my desired results.
I come read awesome stories on mfp as often as I can to keep my mental focus going in the right direction.
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quiksylver296 wrote: »Buy a food scale. Use it. Log religiously.
^ I learned this and boom...success!4 -
I’ve lost 47 lbs since January 15th. I’m still new at it and am still learning. Solid rules helped me have success. I’m 6’6” and 400 when I started.
I do use a food scale.
I weigh in once a week.
I do log everything that I eat.
I do not eat after 8 pm
I do intermittent fasts. The fasts haven’t bothered me like I thought they would.
I limited carbs which was kind of tough to eat around.6 -
Use a scale, track everything all day long immediately as consumed or prelogged (packed lunch). Don't cheat ever. Don't log walking under 5000 steps.1
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15k steps a day helped me the most.2
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for me, I never liked eating breakfast plus I do better eating enough food for lunch so I'm not hungry till dinner or just want a lite snack in between, so I have about 2 Tbl of yogurt in the morning (trainer at gym said it's important to have something, plus she said it's important to eat withing an hour of workouts, so I took her word on that) then I have a big brunch, about 5-600 cal. This works for me because before mfp, I ate twice a day & have a problem snacking much-but obviously calorie dense foods back then. I also substituted some of my favorite foods, like fat free half & half, peanut butter powder, fat free cheese, all kinds of sausage is now chicken or turkey, low cal bread, lite salami, plain non fat greek yogurt, plus more veggies than before & I cook meat mostly without sauces. I also make smoothies to fill me up5
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Find an exercise that you love, cut alcohol and be consistent - habits are far more powerful than willpower6
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Just recently I'm back to having a bit more success in the weight loss department. Firstly, realising I use food as a coping mechanism really helps me understand my number one concern is cutting things out my life that added to my stress and caused me to eat more which ended up being my relationship.
I always eat what I want, if I want it I have it and just make it fit. Yesterday I went out for lunch and don't check the calories until I got home which ended up being 1100! So I worked out when the kids were in bed, and fit in a some fruit and a cuppa.
Eating to a deficit but not too high of one. It stops me from being so hungry in a morning so my breakfast isn't huge and stops me from being hungry at night and having a binge.
Smaller plates = smaller portions (but don't scrimp on veg!!)
Reducing carbs in replacement of more vegetables.
Eating until full and throwing away food, which is a big deal for me after growing up in a house with huuuuuge portion sizes and the mentality you eat everything you've been served or you've wasted food.
Make it easier for yourself to succeed. Meal prep if you want to but I don't. Find what you like out and don't be afraid to try new recipes and always make sure there's something that can be made in minutes. I love easy meals such as some microwave cauliflower rice, boiled rice and a seasoned pork chop = 15 minutes!
Basically unlearning everything I've learnt about food and starting to see it as something that fuels my body with the small daily food that I crave because it makes me feel good.
Sorry for the essay but this has been really working for me lately.4 -
All great, helpful suggestions. I’m new to this so I find it very helpful.1
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Don't quit.6
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Many people already said similar things but what's helped me the most. So far I'm down 10lbs and while it's taking me longer I'm ok going the slow and steady pace of .5 lb a week ♥️
What has helped me has been
1. Eat within the calories given by MyFitnessPal
-I have been eating within my calories without restricting any food. So I eat what I want at my calorie level!! I. Taco Bell, local Mexican food etc
2. Find what type of exercise YOU love.
-For it it's Zumba! I take 6 classes a week at my local 24 hr fitness and I absolutely love it. I can't get enough Zumba. It feels like a fun dance party and the bonus is I'm burning calories.
3. Have a support system
- My friends are supportive and understand the struggle. We work with each other sharing recipes and workout videos. Surround yourself with positive friends and family if possible
4. Track your daily AND weekly calories
-this has been especially helpful for me as some days I go over my calories and some days I'm under. The weekly calorie counter has helped me see what I need to do to make sure I stay on track even if I eat way over my allowed daily calories.
Good luck everyone. You can do it!!!6 -
Don't quit on a bad day!
This advise goes for just about anything in life for me. If I really want to quit something I should wait until a good day and make sure it is not an emotional decision.12 -
Like many people, I emphasize the veggies, raw and plentiful- and that's my biggest tip. Many many veggies keep me going.
I always either measure quantity or use the scale for things I know are "heavy" calories, or things that are treats- this is where I can really lose track and a measuring cup or the scale is my best defense against self- delusion!
When I travel, I'll aim for a similar breakfast/lunch to when at home and only have one "treat" at dinner- EITHER wine OR french fries- not both. Makes me be a conscientious chooser, and gives me control
OH- and SOMETHING NEW TO WEAR any time I am down a size- it's a real cheer to look in a dressing room mirror and be happy for a change! :-)
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Do it anyway. I developed the habit of going to the gym or walking or running whether I feel like it or not. You'll have days where you'd rather sit on the couch than exercise. Put on your exercise clothes and leave your house. You'll probably find that once you're there, about 10 minutes into whatever activity it is, you're glad you went. I think someone said that 90% of success is just showing up.
People are going to point out that you don't need to exercise to lose weight. While this is true, I like eating so much that I found it helpful to earn some extra calories through exercising. Not to mention any time spent jogging or going to Zumba was time I wasn't stuffing myself with potato chips.10 -
Eat until your satisfied not until your full. I eat every 2.5-3 hours and make sure your eating enough for your body needs. I used to not lose because i was eating clean but not enough, then i added rice or potatoes mor cals and like magic lbs started to melt away
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I realise this isn't as good as the others, but the thing that has helped me this year, above all the others, has been not allowing myself to get too down when having a bad day (night on the booze, or a binge day happens). It took me many years to build up this weight. So by the same token, any weight loss I've had won't be completely ruined by one bad day/weekend. Just I remind myself I'm still down X kgs this year and lets get back on it.5
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I tell myself everyday now "if not today, then when?"1
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I agree with the "Do it anyway" comment. I didn't want to workout last night after work but I put my workout clothes on and did it anyway. Felt so much better afterward too:)
Plan your meals, use a food scale, weigh regularly, and find likeminded friends.1 -
You're not on a temporary diet, you've permanently changed the way you relate to food.7
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Eat less and move more. I eat nutritious foods to live and I do not live to eat, and I exercise for fitness and fun (not because it gives more calories...). Weigh and log food? yes, at home but not on vacation or when eating out, but I am mindful of portion control and I don't take vacations or outing as an excuse to stuff myself. I don't eat because I am bored or because I am stressful. I find other ways to cope with negative feelings.
Everybody has different ways to cope with weight loss and maintenance, you have to find yours. What works for some people may not work for others. It takes practice, commitment, resilience, perseverance, consistency and patience. It also means that you have to be vigilant once you get to your goal weight, and jump back in the wagon if the weigh starts to creep up again.
Good luck!1 -
Everyone has already said,...lots of water, rest, food measurement (scale etc.), avoid 'food-centred' events, drinking, and LOG WHAT YOU EAT. It takes commitment & discipline as there is no magic pill.2
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Log your planned dinner before you eat. Look at daily total calories and the daily composition of protein, carbohydrates and fat. You will have the opportunity to make changes before you eat dinner.5
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The one thing that helped me to start and continue losing weight was "you can either let time pass and continue to do what you're doing and being miserable or you can let time pass while making changes and being happier in yourself but either way time is going to pass so make it count."
That little bit of advice helped me to finally get on the weight loss wagon after using the I just had a baby excuse for 10 month. Every time I get tempted I think of it and so far I'm 9lbs down
I LOVE this - great way to think!
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I have lost/gained/tried/failed many times in the past. I am committed to making this work this time. I looked at my past attempts and learned:
1- Make changes I can live with the rest of my life (food and exercise). Going big and then dropping the ball doesn’t work for me. Slow and steady this time.
2- Don’t get discouraged. I am much better off than if I never tried at all.
3- Don’t beat myself up for getting fat. Focus on the fact that a future me will be happy I started this when I did.
It is so easy to be short sighted and beat yourself up for less than stellar days. That does you no good. For me the emotional side has been more difficult than the food/exercise part. I am working on believing in myself and not beating myself up.6 -
1. Diets with names are not for me. It is my life and I make the rules.
2. Be kind to myself in as many ways as possible.
3. If a day doesn't go as planned it is an opportunity to learn not a reason to be angry.
4. I don't have to lose weight each day to be successful I just have to lose weight most days.
5. Don't mention my weigh-in strategy on MFP forums because no one likes it.7 -
The Dory rule: "Just keep swimming, swimming, swimming...".
I keep moving my entire workout session.4 -
NuttyByNature79 wrote: »Admitting I was a food addict, and changing my mindset to reflect that. Behaviorally and mentally, there has been a major change in me since I owned the addiction. Made all the difference! 84 lbs down, and my A1C went from diabetic-level to normal in less than 10 months.
I don't get why three people wooed you on your post of recognizing your food addiction and making changes to your mindset and diet plan to address that issue. I have been battling my own food addiction issues. I have it under control nowadays.
But there have been times in my past that eating certain foods produced a feeling of a "high".
Nowadays I get my highs from swimming. Love the endorphins from my workouts.2 -
Fat doesn't care if it's a holiday or your birthday and won't give you a pass if you cheat.10
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FlugDolgur wrote: »Fat doesn't care if it's a holiday or your birthday and won't give you a pass if you cheat.
That level of harshness is the reason why so many people fail. If you think taking a day off will do anything to truly disrupt a diet you have no clue how a diet works.
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