What tip/rule has helped you the most in your weight loss journey?
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The thing that I've been trying to incorporate with mixed success is not being afraid of being full. I think I've been too wary of experiencing fullness, which made me feel like I over-ate and would gain weight. This led me, counter-intuitively, to eat very calorie-dense things (especially sweets) since they do not really fill you up. Of course I know that eating sweets versus something that keeps you full longer is not a great weight-loss strategy, but I didn't really understand why I felt like I preferred that until I realized that I was afraid of feeling full.3
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Realized I was addicted to eating out.
Spent one month with only food at home & carefully monitored portion sizes as a Reset.
Then, over the next year, decreased eating out gradually & began making healthier food at home very gradually.
Then got eating out down to twice a week, and not finishing the serving.
Six months ago, stopped eating out at all. All my labs are significantly better & I’ve lost 4 to 5-1/2 lbs per month since doing so.
For me, it works best & a side benefit is huge $$$ savings. I know many will think it’s a horrible idea, but I’m posting anyway in case this resonates with even one person— I wish I’d done this years ago.7 -
MadisonMolly2017 wrote: »Realized I was addicted to eating out.
Spent one month with only food at home & carefully monitored portion sizes as a Reset.
Then, over the next year, decreased eating out gradually & began making healthier food at home very gradually.
Then got eating out down to twice a week, and not finishing the serving.
Six months ago, stopped eating out at all. All my labs are significantly better & I’ve lost 4 to 5-1/2 lbs per month since doing so.
For me, it works best & a side benefit is huge $$$ savings. I know many will think it’s a horrible idea, but I’m posting anyway in case this resonates with even one person— I wish I’d done this years ago.
Thank you for your post. I struggle with eating out a lot - I know cutting back wil lhelp with weight loss & saving money. Don't worry about what other people will think - we are all equal here & you have every right to post what works for you!!
Definitely going to work on cutting back more than I already have. 1 -
FlugDolgur wrote: »Fat doesn't care if it's a holiday or your birthday and won't give you a pass if you cheat.
Thank you for your post - everyone's viewpoints are welcome here. And you are correct - all calories count sadly LOL.0 -
I think this may have been said earlier, but it is really hitting home with me in maintenance - trust the process. Don't try to tweak it for every little scale bounce.8
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If I'm craving something bad enough I will have it, otherwise I end up eating a lot of other little things instead which is inevitably worse.4
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1) buy a scale
2) this is a new life1 -
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LiveInLeggings wrote: »If I'm craving something bad enough I will have it, otherwise I end up eating a lot of other little things instead which is inevitably worse.
This is so true.0 -
well to get me to eat more veggies, I use about 1/2 cup of ranch dressing. But I make it with high protien Greek yogurt, not mayo and make my own ranch powder, (I have used the hidden ranch powder in a pinch), so you get about 10 to 15 grams of protien plus helps me eat 1 to 2 cups of veggies.
plus stay away from what I call BLT's . if you have kids you will take Bites, Licks and Taste from their food you serve them. for instance a serving size of Mac an Cheese is 1/2 cup. how many bites sizes are there?
50 cal here and there add up quick.5 -
rimrack1971 wrote: »well to get me to eat more veggies, I use about 1/2 cup of ranch dressing. But I make it with high protien Greek yogurt, not mayo and make my own ranch powder, (I have used the hidden ranch powder in a pinch), so you get about 10 to 15 grams of protien plus helps me eat 1 to 2 cups of veggies.
plus stay away from what I call BLT's . if you have kids you will take Bites, Licks and Taste from their food you serve them. for instance a serving size of Mac an Cheese is 1/2 cup. how many bites sizes are there?
50 cal here and there add up quick.
I love your BLT's - My children are grown, but my grandchildren try to feed me their snacks all the time! I love that they have learned to share but sometimes the 2 year old shoves it right in your mouth as you're saying no.1 -
I was able to lose weight faster doing these two:
1) Switching to unsweetened almond milk instead of regular milk(containing lactose).Feel so much less bloated now.
2) Drink ACV with lemon and water before going to bed.Helps stabilize sugar and burns fatty foods eaten earlier/at dinner.Flushes out toxins.19 -
I was able to lose weight faster doing these two:
1) Switching to unsweetened almond milk instead of regular milk(containing lactose).Feel so much less bloated now.
2) Drink ACV with lemon and water before going to bed.Helps stabilize sugar and burns fatty foods eaten earlier/at dinner.Flushes out toxins.
Which ones?3 -
For me, I:
1)avoided foods what would push me off track. If you can't moderate it, stray away until later on when you may have more control.
2) Develop a routine. My routine is so habitual now that I hardly have to think about my food or dieting. I cant do Sunday food preps, doesn't work for me. Every night when I make dinner, I make my food for the next day.
3) Work on the relationship with food. I personally have done therapy and it has helped tremendously in stopping me from using food for comfort, boredom, etc.
4)Make this a priority, a non-negotiable. I walk everyday on my lunch no matter how much work I have. I treat my workouts like they are appointments. I have a scheduled appointment at noon, 7pm or whatever time you are going to work out.
5) if you do mess up, just keep going. One bad meal wont kill you but if one bad meal turns into a bad day which becomes a bad week, you get into trouble.
6) Make it as easy as possible. I always made the mistake of planning these extravagant diet plans and i never had the energy to execute. Find quick and easy meals that only take a few ingredients to make so that it is not so much work. Have grab and go stuff always ready. An example for me is that tonight I took out chicken thighs for dinner. I do not know what I am going to do with them yet but I have stuff for chicken Parmesan, pesto chicken, chicken picatta, pan fried chicken with garlic salt, etc. They are all recipes that are quick and easy for me to make when I get home. No real planning involved and I will make enough for me and my fiance to have for lunch tomorrow too.4 -
Oh and I forgot a big one for me...STAY OFF THE SCALE!! Especially daily. The scale is just a number.....and a number that is really good at frustrating and deterring people. It will fluctuate a lot. I weigh in once a week and hide the scale throughout the week. The number on the scale is not the most important thing. If you are eating right, working out, feeling healthy and your clothes are getting lose, who really cares what the number is.
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Things that helped me:
1. logging my food with a food scale
2. weighing myself once a month
3. making sure I exercised at least 30 minutes a day
4. it's a cheat meal not a cheat day. It's not going to hurt if you have a cheat meal every once in a while. I still have to live a little.1 -
concordancia wrote: »I was able to lose weight faster doing these two:
1) Switching to unsweetened almond milk instead of regular milk(containing lactose).Feel so much less bloated now.
2) Drink ACV with lemon and water before going to bed.Helps stabilize sugar and burns fatty foods eaten earlier/at dinner.Flushes out toxins.
Which ones?
As in which brand? Braggs Apple cider with the mother, and Silk-unsweetened almond milk3 -
Try to eat your last meal before 7:30 pm and do not have heavy carbs at dinner, just veggies/meat/fish/soups for dinner work wonders.6
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I was able to lose weight faster doing these two:
1) Switching to unsweetened almond milk instead of regular milk(containing lactose).Feel so much less bloated now.
2) Drink ACV with lemon and water before going to bed.Helps stabilize sugar and burns fatty foods eaten earlier/at dinner.Flushes out toxins.
Just curious... faster than what? Were you on 2 identical plans, the only variables being the milk & ACV, and carefully tracked the results?2 -
concordancia wrote: »I was able to lose weight faster doing these two:
1) Switching to unsweetened almond milk instead of regular milk(containing lactose).Feel so much less bloated now.
2) Drink ACV with lemon and water before going to bed.Helps stabilize sugar and burns fatty foods eaten earlier/at dinner.Flushes out toxins.
Which ones?
As in which brand? Braggs Apple cider with the mother, and Silk-unsweetened almond milk
I think she was referring to which toxins.4 -
Love yourself throughout the process. Some days it’s gonna be ugly. More often than not it’s beautiful.4
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One more... also not food related. Patience. Freaking lots of patience.3
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1. Exercise for fitness. Eat for weight loss
2. Eat what you like to eat. Forcing yourself to eat foods you just don't like because they're 'healthy' is a recipe for failure.
3. Weighing, measuring and logging is king. Information is power and knowing is half the battle.
4. Ask the question 'forever?' when making decisions. For example, I'm gonna give up bread! or I'm gonna do meal replacements! If you ask yourself 'forever?' and can't answer yes then they're a temporary fix to a permanent situation and in the end is destined to fail and set you back where you started.
5. Make it a priority. This is something you have to actively engage in at least at first. If you're not mindful in the beginning it's just too easy to slip back into old habits.
6. Don't do too much at once. Drastic and radical change is likely to lead to burnout and failure. Change one thing at a time, bed those changes down before moving on to more change.
7. It's not gonna happen overnight. Change is slow, change is gradual and there is a lag in seeing results.
8. It's about a change in mindset more than anything. The day I decided to make the change I became the person I wanted to be. In my head I AM that person, I'm just waiting for my body to catch up.12 -
Someone on this community (can't remember who) said that this process is not a competition with yourself, it's a commitment to yourself. I found this super helpful and have kind of adopted it as a mantra to change my way of thinking (it's helped me with unhealthy behaviors like trying to "beat" the previous day's calorie intake, etc.).6
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many, many things have helped me. two that i repeatedly keep in mind are...
1. one burger didn't make me fat, just like one salad won't make me skinny
2. eat to live instead of living to eat
Good luck to all.5 -
I log every bite that goes in my mouth, every cost co sample, every Hershey’s kiss, every bite of cake. I feel I need to be accountable and own what I do. I have lost 75 pounds since July 2016.i have maintained since last June. It has not always been easy. I exercise 4-5 times a week and watch my calories. I have a problem when on vacation. I tend to just go crazy! But I write it all down as painful as it is. I just got back from a week in Chicago and Milwaukee eating all the fried goodies and stuffed pizza. Up 4 pounds just like that! So now just back to being mindful of my choices. I realize this is a lifelong journey3
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Fight your battles at the supermarket not at home. If you know you will be tempted to overeat a particular food don’t buy it.
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rimrack1971 wrote: »
plus stay away from what I call BLT's . if you have kids you will take Bites, Licks and Taste from their food you serve them. for instance a serving size of Mac an Cheese is 1/2 cup. how many bites sizes are there?
50 cal here and there add up quick.
uhg this is so true and so hard for me. I tell myself its off set by all the times my toddler demands a bite (or 5) of whatever I'm eating but it probably isn't. it also irks me because how in the hell would you log a single bite of hotdog or sandwich crust or whatever other rando thing I eat when I feed my kid? or want to take the time? so I don't.
I really need to just quit it because that avoids the problem all together! No more BLTs for this mama!
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Eat only when you’re physically hungry. Don’t eat if you’re not physically hungry.
I used to eat when I wasn’t really hungry but because I was stressed, bored, in a company of friends or a family, as a habit and etc. Now I eat only if I feel that my stomach is empty.0
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