What has helped you the most?
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nwoutdoorgrl
Posts: 167 Member
For those of you that have lost 10+ pounds, what helpful advice would you give? I’ve been struggling to lose weight. What’s the one (or few) thing that has helped you the most on your weight loss journey?
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Replies
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cutting out processed foods in all forms..and eating six times a day.8
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So far, calorie counting, I'm quite new to this again, I lost a few stone some years ago. For me, paying close attention and learning how caloric items are has been a revelation- I'm just trying to get the balance right each day. I have cut out sugar and all grains, primarily for health reasons, I never did eat much processed but I ate a lot of nuts, obliviously, so I have cut down on those and started walking, and having a half-hearted attempt at IF -although so far I haven't been too successful at it- I seem to blow it with a piece of fruit in the evenings. I definitely have days where I'm more hungry2
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Log, and be honest with your logging. That means weigh everything and reality check the calories you get from exercise. Find a way to be active every day that you enjoy. Only eat food you look forward to.15
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Weighing & logging everything, everyday. Gives me an accurate (as possible) account of calories in. With recorded "actual" weight loss.
I have successfully lost weight in the past, but every time, "life" happened & I always ended up regaining. This time is different because I now know "My maintenance" calorie range.
Consistent logging & calorie cycling, means I'm finally able to acheive maintenance. It only takes minutes out of my day, but the results are so important.
[For ref; 1,181 day streak of logging everything, everyday. 50 weight loss & successful maintenance for 2 years.]8 -
What has helped me most is going to make people on here crazy. SO here it goes. I weight myself every single day. I don't log my food or my exercise. I mainly come here to be social with people trying to do the same thing as me. It is a reminder to come here. That social media addiction we all have to come in and see a message from a person we will never met. That reminds me because I come in and check for the message, sometimes there is one sometimes there isn't one. Either way I am here and I remember why I am.
Yes I get on the scale everyday. Why? Not to see if I am heavier or lighter, but to see the other numbers. I have a smart scale and it tells me the percentages. And as long as my water is good and everything else is the same or better then I know I am doing the right thing and keep marching. I have not lost a lot of weight but I feel better and I am healthier. That is most important to me. Just like age is a just a number so is the one on the scale. I want health not the perfect weight. So those two things are what has helped me the most.3 -
Log your food every day. Even if over calories. Even when you forget and have to backtrack to estimate yesterday. Find a way to set small goals tied to the journey instead of the scale. (Example: For me it might be a goal to include a certain number of fruit or vegetable servings. Or it might be 30 minutes of activity.). Choose your goals to support your overall goal of losing weight. On an occasional day that I am over on calories, I still meet my daily goals. It helps me form a daily pattern of behavior toward my overall goal of losing weight and being physically fit. I’ve lost about 35-40 lbs so far.5
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For me...keeping some sort of diary or mental tally of what I ate, daily weighing and using a trend weight app, eating at least 20-40g protein at every meal or snack, cycling my calories throughout the week, regular exercise especially lifting weights.2
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So far I’ve lost 39lbs since February. Things that have helped me include:
Being honest with my logging (as a PP mentioned)
Using a food scale to weigh out my portions
Cutting out takeaway food
Setting mini goals
Weighing myself daily (this isn’t for everyone but I’ve found it helpful and I use a weight trending app)
Accepting that weight loss is a process and I won’t see results overnight
Taking progress photos - it’s helpful for me to have that visual reminder
Joining the Biggest Loser Challenge on MFP. I do my weekly weigh-ins and daily posts there which helps keep me accountable. The support and encouragement I receive from other MFPers has kept me going in the times I’ve felt like giving up.6 -
Food diary. A food diary is a set of things. It takes research, number crunching and a food scale. There’s a significant learning curve. There are a lot of gray areas and it takes time to find consistent ways to deal with those. We need to keep our food diary no matter what happens. Just logging the better days doesn’t help much. You will soon find that you have a better chance of hitting your number if you have a plan for the day.5
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Getting my brain in the right groove was my most important thing, and keeping my brain from going to a dark place keeps me going. And supplements, which I know is controversial, but I believe they helped me get out of my depression and anxiety.
Now, what helps are simple goals, like 250 steps minimum an hour, and 10,000 steps a day, and drinking water. And not being angry at myself when I occasionally through choose or fate, don't reach all the goals. I trust myself to know -- and act on -- what's best for me. And I trust myself to remember where I don't want to be again.4 -
Logging everything before I eat it, and weighing it on a food scale. Consistency in those two habits has helped me to be accurate and mindful in what I eat.5
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First, make sure you are doing this for you... Track every bite.1
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Accepting this was a forever thing. It's just the way it has to be for me to be successful. I can't be trusted not to log... my track record has proved that!
Death, taxes, and logging.3 -
Fasting...lost 10 pounds with about a 2-4% reduction in body fat.3
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This. The Myth Of Motivation And What You Need Instead https://community.myfitnesspal.com/en/discussion/818701/the-myth-of-motivation-and-what-you-need-instead/p1
All the food tips in the world won't do me *kitten*-all if I rely on soley motivation, because motivation is not consistent.1 -
Recognizing that what works for others won't necessarily work for me. Figure out how to consistently create a calorie deficit in way that fits your lifestyle fitness goals.1
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For me it has been exercise. Not because I burn the calories. It’s because I do something I love. Right now it’s swimming. Not swimming to burn calories, but for the joy of swimming. It keeps me from getting bored and snacking out of boredom. It allows me just enough time to plan and shop for healthy food, not enough time in the grocery store to linger in the cookie aisle. I have to hurry home so I can get to the pool.3
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Knowing that it's not all or nothing. I cut out zero food groups and I enjoy normal food. I just stay within my calories and work out and burn what I need to remain at my losing calories number.
Knowing that you can "screw up" one day and eat like a cow and make up for it the next couple of days. We are all human and making mistakes is part of it.5 -
grimendale wrote: »Logging everything before I eat it, and weighing it on a food scale. Consistency in those two habits has helped me to be accurate and mindful in what I eat.
This.
http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
https://community.myfitnesspal.com/en/discussion/10697068/how-i-stopped-kidding-myself/p1
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jedoubleday wrote: »What has helped me most is going to make people on here crazy. SO here it goes. I weight myself every single day. I don't log my food or my exercise. I mainly come here to be social with people trying to do the same thing as me. It is a reminder to come here. That social media addiction we all have to come in and see a message from a person we will never met. That reminds me because I come in and check for the message, sometimes there is one sometimes there isn't one. Either way I am here and I remember why I am.
Yes I get on the scale everyday. Why? Not to see if I am heavier or lighter, but to see the other numbers. I have a smart scale and it tells me the percentages. And as long as my water is good and everything else is the same or better then I know I am doing the right thing and keep marching. I have not lost a lot of weight but I feel better and I am healthier. That is most important to me. Just like age is a just a number so is the one on the scale. I want health not the perfect weight. So those two things are what has helped me the most.
haha.. I love this ^^. I don't log calories either and I exercise because it makes sense. I eat six times a day and eat whole foods.. boom! all my weight came off after years of cico and struggling,,...so wonderful.
My husband weighs himself daily.. I wish I was that brave.. I can see why it is so helpful if it doesn't get in your head. I use my tight clothes to keep me on track. Thanks for sharing your tips.1
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