What's worked, what hasn't worked?
jstoddart261
Posts: 2 Member
I'd like to hear about your stories of challenges and successes, what's worked and what hasn't.
I'm in my mid sixties. My overall goal is to improve my general health as I age and in the face of a life-long autoimmune disease. I'd say I'm doing really well with it. I've learned that it has to be a way of life. I have a great medical support team and a great circle of support with family and friends. It took me a big part of my life to figure out that I definitely can't not do this alone.
If I had to choose one thing that has worked for me it would be diet, what I call eating clean. Along with yoga, a clean diet has allowed me to get out in front of illness. That's a real victory for me.
One thing that didn't work for me was conventional thinking and approaches to pain, including medications. I suppose these were all part of the learning process but I now manage what used to be overwhelming chronic pain with physical fitness and stress reduction. I'd call it integration of body, mind and spirit. That's another victory even though I still experience pain that I would prefer to reduce or eliminate rather than manage.
I'm in my mid sixties. My overall goal is to improve my general health as I age and in the face of a life-long autoimmune disease. I'd say I'm doing really well with it. I've learned that it has to be a way of life. I have a great medical support team and a great circle of support with family and friends. It took me a big part of my life to figure out that I definitely can't not do this alone.
If I had to choose one thing that has worked for me it would be diet, what I call eating clean. Along with yoga, a clean diet has allowed me to get out in front of illness. That's a real victory for me.
One thing that didn't work for me was conventional thinking and approaches to pain, including medications. I suppose these were all part of the learning process but I now manage what used to be overwhelming chronic pain with physical fitness and stress reduction. I'd call it integration of body, mind and spirit. That's another victory even though I still experience pain that I would prefer to reduce or eliminate rather than manage.
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Replies
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What's worked for me has been eating the foods I enjoy within a calorie deficit. "Clean eating" has many definitions to many people, but it doesn't guarantee weight loss.31
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First and foremost for me was finding a doctor that listened to me and got my autoimmune disease under control.
Step two was to get my weight back to normal. I ate what I love but ate less food. Instead of half of a pizza, I ate two slices with a salad.
Third was yoga. It is great for my head. Ahhhh
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I found that eating processed and refined carbs are bad for my health, and not just because I'm a celiac.
almost every health condition I have seems to have been made worse by eating moderate or high carb with those refined and processed carbs: reactive hypoglycaemia and IR, postural hypotension, poor skin and hair, weight gain, arthritis,migraines, and even a slip in my cognitive abilities. I've found that eating ketogenic seems to improve if not fix my health issues, and that carnivore helps too.
Now I use food to improve my health and help with my autoimmune problems and arthritis while limiting medications as much as I can (thyroid meds and pain killers when required). I have learned to not rely on doctors 100% - they make mistakes - and take more responsibility for my health through diet. I find that when my diet is good for me, then most of my issues seem to naturally fall in line includi mg weight management.
I just wish I had discovered this sooner. Diet can help but it can't reverse some damage that was already done.
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Keto changed my life with my autoimmune disorder. I had chronic pain, inflammation, and steady weight gain. My legs and feet are most affected. Around 3 weeks into keto, I noticed visible inflammation going dramatically down. I was able to adjust the straps on my slides and the laces on my sneakers over an inch. My joints stopped aching completely. I sleep through the night now without tossing and turning in pain. I no longer take my pain meds. For these reasons, I plan to stay keto for the rest of my life. I've also lost 34 pounds in 3 months. I still have weight to lose after 20 years of my thyroid-related autoimmune disorder causing me to constantly creep upward, but the effect on my pain and swelling is more valuable to me.15
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Working out has been huge for me. I really enjoy it, especially the feeling of a shower after a really good workout. I do Les Mills classes 5-6 days per week.
I also don't count calories, but I am cognizant of them. I pretty much just practice portion control. So I still eat burgers, but I have one not 2. I still eat fries, but I have a small pile instead of a mountain of them. I also do try to make better and healthier choices for the most part. I eat 3 meals a day and one snack at night and do not allow myself to eat outside of those times. I know meal timing means nothing, but for me it's just a strategy to not eat the entire day like I used to.
Doing the above has led to me losing about just under a pound a week.
I am very happy that this is working for me. I think I've finally learned how to eat in a way that is sustainable and giving me results.
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Prelogging really helps me stay on track. If I log my foods the night before, I'm ready for the next day, no questions asked. I still keep it flexible but it's reduced any guesswork and going overboard. I like knowing I've already set aside calories for my dessert 11
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I am not even sure I can remember all of the things that didn't work. At least 5 named diets in there, some homemade restrictive disasters, and some doctor prescribed medications. The last diet that I really thrived under was a low fat diet several years ago but I regained later and then some and then some more.
What has worked has been taking some good ideas from other diets and ignoring the rest. Then I experimented with how I eat, what keeps me full, what keeps me happy, and tailored a diet to fit me and my personality. I always underestimated how much being mentally satisfied factors into to the sustainability of a diet. I always thought willpower was the key and I just needed more of it. It turns out willpower doesn't work that well when I am fighting myself.13 -
Another vote for pre-logging. I do it in the morning (sometimes the night before, but usually in the morning) before I get out of bed. It makes me feel more in control, and takes the stress out of figuring out as I go what I can eat that fits within my calorie goal.
I ensure I stay in a deficit, and that I still eat the foods I enjoy, but just in sensible portions. I didn't cut out anything, as that's not what I want to do for the rest of my life. I looked to make sustainable changes, that I'm going to be happy with when I hit maintenance.
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Eating at a calorie deficit and moving more have worked. Trying to follow "diets" that require you to eat specific foods or avoid specific foods or eat at specific times didn't work. Any movement that I enjoy -- walking, dancing, yoga, lifting, swimming, biking -- has worked. Focusing on positive things I could do -- getting enough protein and fiber, getting enough sleep, getting some movement -- was more helpful than focusing on the negatives -- things I shouldn't eat, things I shouldn't do.8
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Tracking carefully and having a calorie target has worked to help me lose 65 pounds and keep it off over 5 months so far. Extreme diets failed in the past; I got the weight off quick but gained it back. I haven't stayed close to target for more than a couple of months in decades. This is also the lightest I have been in that same amount of time and I am fit, not just lighter. Not so extreme diets that were restrictive failed the worst; I never even got to goal on those.4
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What has worked for me: eating the foods I enjoy while sticking to my calorie budget. Basically I had to relearn how to eat and what "normal" portions are.
What has not worked for me: every "diet" on Earth, most of them worked while I was on them, it was as soon as I stopped the weight just piled right back on.6 -
Eating healthy foods most of the time. Drinking less alcohol (all those empty calories from just 1-2 drinks a few nights a week were adding up). Sticking to a consistent exercise schedule that prioritizes strength training. I can’t be “on a diet.” My diet is what I eat all the time.4
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I found limiting my carbs early in the day keeps me from going overboard the rest of the day. Sticking with pretty much meat and/or eggs if I eat before noon works well for me. Sometimes I'll add in leafy greens if I'm extra hungry in the morning.
I eat lots of carbs but save them for afternoon or evening.1 -
Keto changed my life with my autoimmune disorder. I had chronic pain, inflammation, and steady weight gain. My legs and feet are most affected. Around 3 weeks into keto, I noticed visible inflammation going dramatically down. I was able to adjust the straps on my slides and the laces on my sneakers over an inch. My joints stopped aching completely. I sleep through the night now without tossing and turning in pain. I no longer take my pain meds. For these reasons, I plan to stay keto for the rest of my life. I've also lost 34 pounds in 3 months. I still have weight to lose after 20 years of my thyroid-related autoimmune disorder causing me to constantly creep upward, but the effect on my pain and swelling is more valuable to me.
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Good to hear! Just started this week - hoping it will help with my auto immune (Psoratic Arthritis) disorder too
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There are a number of things that have worked for me with both weight loss and maintenance;
1. Working out what foods I enjoy and what is most satiating for me while meeting my nutritional needs. In doing this I have not restricted myself or gone without and I have not created a list of foods I can and can't eat. For me having a mindset of good food and bad food is not healthy while all things in moderation prevents cravings.
2. Pre-logging before I eat anything. From here I can determine whether the calories are worth it while balancing how many calories the food has against how much I will enjoy eating it.
3. Walking. This has helped not only with my fitness and giving me some extra wriggle room for treats but has been great for my mental health also.
4. Correctly measuring all foods with my digital kitchen scales. Accuracy is key.
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What I find works for me is weight training 3-4 times a week, cardio once a week (usually boxing) and then trying to stick to around 1200 calories a day. I can have treats etc but I choose them wisely and have a list of all my favourite foods! Saying no to office cakes and biscuits, trying to switch to herbal teas (finding that hard) trying to replace crisps and choc with healthier options like fruit and nuts etc6
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For me:
Didn't work:
- Named diets (I tried some, they didn't work for me)
- Eating too low calories (I was hungry, I didn't want to exercise, I wasn't happy)
- Cutting out added sugar (because I just ate loads of fruit and increased calories)
- Increasing exercise (because I didn't stick with it when I reached my goals)
Did work:
- Logging my food, no matter what (stops me from spiraling when I have a bad day, because normally it's not as bad as I think)
- Learning to say no (I'm good for office cake, or nibbles, or free food)
- Reducing portion sizes (Because they were huge)
- Eating slower (and enjoy it more)9 -
Eating 1200 on weekdays so I can up to 1500 on the weekend and still lose weight.
I think. It haven't been that long.3 -
For me- just realizing that this is a long process. I am not patient so this has been a learning experience 😉 Slow and Steady is my motto.4
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I month in...and 12 pounds lost, but so far:
-taking my breakfast and lunch to work (rather than buying anything there as I used to do)
-going to the gym and doing something (even when motivation to complete a full workout is lacking)
-not going off the rails food wise when the scale nudges in the wrong direction
-recognising my losses will likely be smaller going forward and trying to pratice patience
-listening to my body and doing research. Sometimes I'll eat less than my 1200 and sometimes more, but I pay attention to how I feel and don't let myself go hungry2 -
For me what didn't work was all the "magic" diets I tried. Even having a lapband failed. What has worked was finding my own diet through counting calories, logging and learning what I could live with permanently. Getting rid of the "I'm on a Diet" attitude. I finally lost the weight and am maintaining. Walking most days helps not only with giving me a few extra calories but it reduces my appetite and clears my mind. The biggest adjustment was learning I wasn't ever going back to my old habits.10
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A consistent low calorie diet is what works for me to lose weight (1200 calories). I tried intermittent fasting twice for a two month period each time, and didn't lose any weight. It's too hard for to eat moderately on 'normal' days. LOL It might be a useful tool for maintenance, but does not work for losing for me.0
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This is highly individual for sure! but here's my contribution:
What didn't work:
- Starving myself
When I was a teen I thought only anorexics could lose weight, what a weird idea!
- Cutting out foods I love entirely
Telling myself I could never again have something like poutine would always lead me to bingeing. Instead I now just have those foods less often and in smaller portions.
- Doing tons of cardio/doing workouts I hated
I just really hate most forms of steady state cardio, HATE! Actually jogging isn't too bad but I only do it in winter as I only jog outside and hate any kind of warmth!
- Intuitive eating
In 2010-2011 I lost weight down to my goal weight and decided that now that I knew so much about calories I could eat intuitively and keep a tally in my head. Yeah no that did not work!
- Relying on motivation
Motivation is fickle and fleeting I had to just DO it, get up off my butt and decide to workout even if I didn't feel like it.
What DID work:
Tracking my Calories/weighing my food with a food scale
- Seriously though this is the only one that really matters for me, being able to indulge in my favourite foods and still lose weight is the only way I could stick to any weight loss plan! I will probably have to count pretty much forever and I am ok with that. It only takes me 5 minutes a day (I eat the same things everyday for 5 days at a time) and it helps SO much.
Pre logging
- Logging my calories in the night before or the morning of helps tremendously in keeping me on track! I always keep a few calories in case I want a treat, I never run out of calories for dinner, and I've learned how to distribute my cals throughout the day so I never feel like I'm starving (for me it's keeping the bulk of my cals for dinner).
Finding a workout that I enjoy
- Seriously finding a workout that you enjoy or at least don't hate with a passion will make a difference! For me it's yoga and lifting weights, I don't super enjoy lifting weights but I love the results so that is also something that can keep you going with an exercise.
Giving myself a break
- Eating at maintenance for a weekend or a week helps so much in the long run! There's tons of info about diet breaks on this forum, I suggest everyone reads about it!
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RollTideHusker wrote: »For me- just realizing that this is a long process. I am not patient so this has been a learning experience 😉 Slow and Steady is my motto.
Yup! It's a marathon, not a sprint. 4 -
What didn't work:
- Keto
- Crash diets
What did work:
- Intermittent fasting (basically just eating breakfast later in the day)
- Calorie counting with a moderate deficit
- Staying accountable (taking ownership of bad days, always weighing in regularly, getting back on the horse)
- Finding ways to be more active every day (joining group fitness classes, walking a lot)
- Focusing meals around high-protein and high-fiber content
- Enjoying 'unhealthy' food in moderation
- Meal-prepping8 -
cheryldumais wrote: »For me what didn't work was all the "magic" diets I tried. Even having a lapband failed. What has worked was finding my own diet through counting calories, logging and learning what I could live with permanently. Getting rid of the "I'm on a Diet" attitude. I finally lost the weight and am maintaining. Walking most days helps not only with giving me a few extra calories but it reduces my appetite and clears my mind. The biggest adjustment was learning I wasn't ever going back to my old habits.
Thinking back - this could be #1!3 -
Planning ahead. Making lists and at having in my head the meals and snacks I plan to eat for the next day, better still a couple days out so that when I hit the store it's not a "what do I feel like?" trip and a good forage for what I actually need.
Second is never letting myself get very hungry, as for me that's when the "screw it!" takes over. If I'm an hour out from a planned meal time now I will snack if hungry, whether or not I budgeted the calories and work them out in the meal.6 -
Getting rid of the diet attitude is huge. As I mentioned in another thread it is helpful for me to focus on eating a healthy number of calories and let the weight loss be a side bonus instead of being weight goal oriented all the time.
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What has worked for me:
-Being totally honest with myself. I think in the past, I would follow some sort of plan and "be on a diet," but then I'd nibble the kids' leftovers or have a bite of a cookie or grab a latte and then be outraged when the scale didn't move. I also felt pretty mad when I would see that other people seemed to eat a lot more than me but were thinner. I actually think these two things are related--I'd be sabotaging my own dieting efforts because I thought it wasn't fair that I couldn't eat more. This was clearly disordered and illogical thinking. So, I got real with myself and basically told myself: "LOOK. You're you, and you can't eat the same way your friends do and be the weight you want to be, and that is life. Deal with it." And now I have ZERO surprises when I weigh in because I am honest when I ate more than I intended to.
-Bringing my own food. I travel a lot and bring my own protein muffins, turkey jerky, little Atkins chocolates and packets of almonds everywhere. Eating these foods helps me control the calories I'm eating at breakfast and snacks and also is a good reminder that I've got goals.
-I fell in love with running about a decade ago and I run about 3-5 x a week. I know that weight is lost in the kitchen not the gym and agree with that, but I also can tell you that gaining a few pounds makes me feel sluggish and that's a deterrent from letting the scale creep up. Plus, my social life largely revolves around exercise, and my friends in recent years are all either on a similar plan (I am keto, my good friend is Whole 30, and most of my other friends just generally are light on carbs/high on protein--we do have fun and drink wine on occasion, but in general, we have similar goals and approaches to food.) This means when we go out, I don't have any food pushers to deal with.
-Standing up for myself. I used to feel really uncomfortable about disclosing that I am watching what I eat. (I can't really say I am "on a diet" as I am in maintenance now, but I always am careful about what I eat and do follow a low-carb/high-protein lifestyle.) I was worried people would judge me--either that I shouldn't be dieting, as I have never been technically overweight, or would stare at my body to see where I needed to lose. I tend to be a little self-conscious about being looked at in general and didn't want discussion of what I ate to elicit that. But now I just decided to sort of suck it up and tell people what I eat/don't eat and to SAY NO when someone tries to persuade me to eat their cake. It's caused a few moments of discomfort but would rather experience that than regretting what I ate.
-Keeping it fresh. I know that the theme of this board is "CICO is all that matters" and there's some sentiment against "fad diets." I agree that technically, CICO is all that matters. But, I love trying NEW approaches. I like the Mediterranean diet, am kicking major calorie butt right now on Keto, enjoyed Weight Watchers back when it was the "Momentum" plan a decade ago, and have a drawer full of colorful containers. I get bored eating the same foods and I get bored doing the same (non-running) workouts. So on occasion, after a big vacation or holiday when my weight's crept up, I will try a new eating program. For a while a trainer friend at the gym told me what she ate, and I just followed her plan. I see nothing wrong with this, do not see it as a "fad" anything. I think it's just fun, and I have an amazing arsenal of healthy, moderate-calorie recipes I've collected over the years that my family loves, so score 1 for having kids that grew up on lean turkey chili from the South Beach Diet cookbook and my amazing 2007 WW "zero calorie Mexican soup" and enjoy a "blender pancake" made from a banana and egg whites from some plan my trainer friend created.
What doesn't work for me:
Shakes and meal replacements. "Intuitive eating" (snort.) Taking a bad weigh in personally. Lying to myself. Eating when stressed, bored or sad. Oh, and yoga. I don't like yoga.10
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