Am I the only person on "Information" over-load

CiciLaverne · May 2018

From vegetarian to vegan to pescetarians to keto, to Atkins, to low fat, low carb.... the list goes on... I've nearly tried it all and lost motivation roughly 2-3 months in each time. With or without results. There are so many options to lose weight, but how do you find the right one for you? What is sustainable? I do not have all the time or money in the world to just try new things here and there, and while eating whatever I want is small amounts or as most like to call it "in moderation" that' all fine and great until 2 cookies turns into 5 or 1/2 cup of mashed potatoes turns into 4 servings... I am just tired... tired of trying, and most of all just tired of eating foods that don't make me feel good. That don't help my sleep or boost my energy levels... Anyone else? Just feel overwhelmed?

cwolfman13 · May 2018

All you have to know is that every diet works in the same way...they create a calorie deficit to lose weight.

Beyond that, only you can determine what is sustainable. For my initial weight loss, it was simply counting calories. Along the way I learned a lot about nutrition and made small changes as I went...I didn't try to do everything overnight...my diet evolved over weeks and months and now years.

janejellyroll · May 2018

You don't have to have a specific eating plan to lose weight. Or rather, you can just eat in the way that works best for you without having to include or exclude items randomly.

What is sustainable for me may not be sustainable for you, so you've got to put in a bit of initial work to see what works for you and what makes you feel best.

If you have trouble controlling your portions of certain foods, you may want to avoid them for a bit until the habit of self-control gets stronger (this is my experience, that self-control functions like a habit and the more I practiced it, the easier it got). Or you may want to include them fairly regularly so that when you allow yourself to have them you don't go into "all-or-nothing" mode. People have success with both methods.

If it seems overwhelming at first, you may want to try just eating what you like and getting into the habit of logging. Once you have a week or two under your belt, you may get an idea of some changes you can make to reduce your overall calories without feeling too deprived.

xWintersKnightx · May 2018

I agree. So much out there. Simple rule that finally started working for me is to just keep up a calorie deficit. Exercise makes that easier. I stopped over thinking all the "diets" and things started to work out in m favor.

DaneDog28 · May 2018

I get it - I used to feel the same way. I finally realized that I was tired of always being on some kind of "diet" and what not. For me, I just try to eat as clean as possible, that seems to have worked for me, Ive kept the weight off, I feel better, and I am currently 25 weeks pregnant and havent gained that much weight simply because I just try to eat at clean as possible. Do I still allow room for a cheat meal and a treat? Sure, but the way I look at it (and this i just me), I dont want to be on a diet my whole life, for me it was a lifestyle change. I also stress less over it bc I dont have to be on something that says I cant eat certain foods (elimination diets). Sometimes I fall off the wagon, esp on the weekends. I loosely track my calories and try to eat within a certain caloric range/macros, but its also to keep an eye on my weight during pregnancy, if that makes sense (and my docs have told me I am fine where I am). Ive also found that when people I know go on these certain diets that cause elimination of certain foods, once they eat it again or what not or eat a hamburger they gain the weight right back.
Ive also eaten the whole thing of cookies and pigged out and what not - husband and I dont really buy junk though to keep in the house, I found that that helps out alot - if its in the house and I know its there, I eat it.
It took me a long time to see what workouts and what not worked for me. Its not easy, but stick with it and if you have an off day (we all do!) just try again tomorrow.

quiksylver296 · May 2018

Jeeplet18 · May 2018

I agree with every single previous poster above... it is all about calorie deficit. Clear your mind of all the "good" "bad" "healthy" "unhealthy" foods/diets that people preach about all over the place, and focus on calories in < calories out. To start, don't stress too much on WHERE the calories come from, as long as you are under for the day. Once you get that part under control you can start working towards tweaking what you eat to fit YOU best, start swapping out certain items to a more nutritionally-sound option (like white bread for whole-grain bread). You can do this - the key is to just not over think it all. It really is as easy as it sounds.

RaeBeeBaby · May 2018

I'm on information overload frequently and not just related to food choices. TV, cell phones, social media everywhere you turn - it's so much noise, noise, noise, NOISE! I feel like the Grinch at Christmas. Weight loss plans and ideas are just part of that equation because you are always hearing or reading about some new idea. I never even heard of keto until I joined MFP, although I certainly tried (and failed at) Atkins in its heyday and 3 attempts at Weight Watchers with the same abysmal results. I have discovered I don't like being restrictive whatsoever in what I can eat.

As every other poster has said - it's all about eating less than you burn somehow. I enjoy food. It tastes good and I like to eat it, plus it fuels my body for whatever I decide to do. That being said, I do overindulge and then I work out harder to compensate. If I were to not exercise, the amount of food I'd be able to eat would make me sad and crabby.

You will read all over MFP that you don't need to exercise to lose weight. Truth. However, if you want to eat whatever you want then you have to burn off those calories. I can have a little binge now and then, second helpings or multiple glasses of wine, but then I commit to extra minutes at (whatever) exercise to make up for it. Or I'll have a totally indulgent day and then go for a 3-5 mile walk the next day. It all comes down to finding balance and what works for you.

100_PROOF_ · May 2018

quiksylver296 wrote: »

This 100%

CiciLaverne · May 2018

Thank you all! I just started running again, and started some minimal strength with weight lifting I am just afraid to work harder in the gym or with cardio and see no results because of the crap I am feeding my body. All your advice is great and I am gonna stick it in my brain "CALORIC DEFICIT"

chandraminick · May 2018

I wanted to get away from information overload and make it simple so I bought mostly things that don't need cooked, and spaced them out in the day on my 1600 calorie goal. I'm eating almost the same thing everyday and walking just do simplify things, and it is helping.

VUA21 · May 2018

It's taken me quite a while, but, I've learned to ignore most people and products. I figured out what works for me:
Eat at a deficit, 80% of my food is healthy, work out to fit in my "junk" food. That means I will have my steak tacos with deep fried corn tortillas and occasional candy bar or piece of cake, along with all my healthier foods. I've learned that eating 100% "clean" leaves me miserable.

I just ignore everyone telling me that Doritos are bad for me or that I shouldn't eat anything that's deep fried. I just can't enjoy life without enjoying all kinds of different foods (in moderation).

snickerscharlie · May 2018

Complicated and exclusionary diet plans are successful *not* because they actually work for most people, but because they are designed to make you feel helpless and confused, and that the only way through all the 'noise' is to use their particular system or product. If more people understood the basics of weight management - and that it is actually pretty darned simple - these scams plans/products wouldn't make a dime off of the vulnerable and the desperate.

The secret? If you consistently eat less calories than your body burns in a day, you *will* lose weight. That's the science of weight management in a nutshell. And provided your basic nutritional needs are met, you can 'spend' any leftover calories in your daily allotment on anything your heart desires and *still* lose weight. Yes, anything.

The saying "Eat less, move more," although simplistic, is perfectly correct in its message and its effectiveness. Anything else is just out to try and confuse you into buying into their particular brand of woo.

amusedmonkey · May 2018

Stop looking for information on specifics of eating. Dieting comes down to calorie deficit, so do that, on your own terms, with your own food, using your own preferences. Don't follow what someone else tells you to eat or not eat, don't even follow what someone else tells you what's healthy and what's not. You can eat everything, and "healthy" is not rocket science: just eat a varied diet with more protein and vegetables. What you fill the rest of it is up to you.

The kind of information you would find more useful is if you have questions about things you've already decided are a good fit for you (like how to get enough protein or how to nutritionally balance a pasta meal, for example), or if you're looking for strategies to handle certain situations.

With that said, even if you eat to your preferences, you would still find it hard and unsustainable if you set your weight loss rate too high and struggle on a low calorie diet.

sd_blarney · May 2018

I found peace when I realized it really all just comes down to math. Do the math and you'll be fine. If your calories come from frozen veggies instead of fresh, fine. If they come from a fast food meal, fine. We don't have to be calorie snobs. If your goal is to reduce, then make sure your number going in is less than your number going out. From there I think we all figure out how certain types of food make us feel, what types of food sustain us longer, etc. and adjust accordingly if we choose. But a calorie is a calorie. Period.

mkculs · May 2018

You have learned a lot by trying different plans--just figure out what you learned; what didn't work? From your post, I'm guessing "portion control" is one thing that you have discovered challenges you. My strategy for portion control is, don't have it in the house, period. If I want something, I stop and buy a single serving size. If my kids want something, I do the same for them. It is more expensive--in the short run. In the long run, it helps me (and my kids) eat healthier foods more often.

Sometimes I think, "I've got this; I can buy the family size of whatever." Next thing you know, I'm individually eating 90% of "the family" size. Not worth it. I am hoping I won't fall into this trap again, but wouldn't be surprised if I do. AND, when I log those calories, I'll see what real damage I've done--and adjust. I once ate an entire 13 oz bag of potato chips. That was all I ate that day--and it was within my calorie limit. Of course I felt sick and my mouth hurt and I didn't want to do that again for a while

You gotta just roll with the punches, make it work for you somehow (walk a lot on a tough day, or just not eat anything else, on a tough day like I've described). Good luck.

snickerscharlie · May 2018

sd_blarney wrote: »

I found peace when I realized it really all just comes down to math. Do the math and you'll be fine. If your calories come from frozen veggies instead of fresh, fine. If they come from a fast food meal, fine. We don't have to be calorie snobs. If your goal is to reduce, then make sure your number going in is less than your number going out. From there I think we all figure out how certain types of food make us feel, what types of food sustain us longer, etc. and adjust accordingly if we choose. But a calorie is a calorie. Period.

Love this!

It's something I see happening ALL the time here. It's unfortunate and unnecessary. As long as *whatever* you eat supplies you with your balanced nutritional needs for the day, the source is irrelevant and merely a matter of personal preference.

WinoGelato · May 2018

Everyone has already covered so well the fact that it’s a calorie deficit that is required for weight loss and that can come from eating any types of foods and any particular way that suits your nutritional goals and personal satiety and enjoyment.

What I wanted to add is that when I started on MFP about 5 years ago I quickly realized that if I cut things out of my diet it wouldn’t be sustainable for me. So I focused on what I could add to my lifestyle - more protein, more vegetables, more whole grains, more exercise, more sleep - and found that by doing that within my established calorie goal, I had just enough room to fit in the things I love in moderation. Pizza, wine, gelato - never gave these things up while losing and then transitioned seamlessly into maintenance.

Good luck, and ignore the noise! Anyone that tells you that you HAVE to eat a certain way or cut out a certain food is trying to sell you something. Well besides the people telling you that you HAVE to have a calorie deficit. That’s legit.

Momepro · May 2018

There are so many plans, because there are many ways to cut calories. Some of them are healthier and more nutritious than others, and some work better for some people than others. The best plan is the one that helps YOU lose weight, while staying (or getting) healthy, that YOU can actually stick to. How do you figure out what works best for you personally? Take it slow and track it.

Log EVERYTHING.
Don't JUST weigh (with a scale is best) everything you eat, also write why you are eating it (i.e, lunchtime, hungry, kind of bored, out with friends, watching tv) and how you are feeling right before, right after and an hour after (hungry, comfortable, normal, full, very full bloated, drowsy, OMG I am so damn sick of this crap I want to throw the whole plate out a window, etc).
This gives you a baseline pattern for your normal habits and routine. From there, it's just a matter of experimenting. Are you very full after dinner? Cut back on a few things. Does lunch leave you bloated and gassy after an hour, try less or no mayo, and see if there's something you don't mind dropping each meal (fries, or cheese, or maybe only 2 tacos instead of 3).Are you starving an hour after dinner?Maybe more fats during.
It's amazing how quickly these small and easily sustainable changes will add up to big calorie cuts. Only cut one or two things at a time, until they become habit instead if trying to do everything at once. That way they become individual habits instead of one big "diet".
Break things down into individual behaviors and habits. Instead of looking at this as an all at once, or all or nothing proposition, find ways to break things down into smaller and more sustainable habits. That makes it much easier to pinpoint where something is not working, and fix it, rather than staring at the whole jumbled mess of NOT WORKING. Plus, when you do backslide, you are less likely to drop everything, just one or two habits, that can then be fixed again. Otherwise, trying to everything at once, means that you are likely to leave out something important (like weighing food), and pay excessive attention to things that aren't. (Like fiber drinks and vinegar)
Don't demonize foods that don't actually make you feel bad. Obviously if you have food sensitivities avoid those things, but don't cut out all your favorite goodies because they are not "healthy". Think of your calories as a type of currency. You should purchase the nutrient rich stuff first, budget for regular treats, and don't waste any calories on stuff you hate, even if it is theoretically good for you.

Am I the only person on "Information" over-load

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