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What diet tips work for you? Let's share
GoRun2
Posts: 478 Member
Besides logging, weighing, measuring and exercising. What diet tips do you use that work for you?
I order a salad with dressing on the side. I dip my fork into the dressing and then spear some greens. I get a small taste of dressing but not too much.
I order a salad with dressing on the side. I dip my fork into the dressing and then spear some greens. I get a small taste of dressing but not too much.
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Replies
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Acv mixed with water as an appetite suppressant9
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Kbk what is Acv ?! I need an appetite suppressant4
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I weigh myself everyday and use the app Happy Scale to track my progress. I walk (pretty much) everyday and try to stay active during the day. I've been looking at all kinds of recipes and have been trying new foods. I've been focused on not eating out, but if I do I'm not afraid to ask for what I need to be successful. I still occasionally struggle with hungry. Anyone have any suggestions?13
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I drink a large glass of water before each meal and also before a snack. It really helps fill my stomach and I usually tend to eat less. Then again, some people eat when they really are actually thirsty. Same goes if you plan to have a cocktail. Order a tall water (no ice) with your cocktail. Then, make sure you drink the water first. Best of all is that the water is so good for you!22
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Recently I looked up the nutritional facts for a local restaurant that I will eat at from time to time. I always get broccoli or green beans instead of the corn grits or fries...but i should have just had the corn grits or fries. The broccoli had 120 calories per serving, with added sugars and a high sodium count and the same for the beans except they were only 110. That doesn't sound like a lot until you look up the nutritional values for broccoli or beans you cook yourself. Keep an eye out on what you put into your body. Just because it seems healthy it might not be as healthy as you think it is.20
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The biggest diet tip that I can give is eat. More. Protein. You want to preserve that muscle mass and keep hunger down. I love fatty sources of protein such as salmon, cheese, whole eggs, nuts and seeds. Also counting my steps has been a game changer. Now I can keep my NEAT high because it can drop in a deficit. I also keep a daily diary where I can write down my thoughts and feelings. It helps with the psychological side of dieting.17
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what worked for me is eliminating the word DIET from my vocabulary!! the word itself is surrounded by negative outcomes for example why would you want a word where the first 3 letters spell D-I-E and a diet means it will end and is always surrounded by failure. i use the term weight management program and i dont lose weight i dispose of it!! losing something implies you want to find it again!!28
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For me the biggest game changer has been nothing is off the table. I eat whatever I want just not all at once anymore. I plan for it within my daily intake. Seems to working as I’m 44lbs down now
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I never diet as PTA4LYF says. The word diet means you are cutting down on food. So if you are successful in losing weight with a diet what happenes when you get back to your normal routine. Then you might gain the weight back. What I did is make my food choices be more nutrition based. In 8 months I've lost about 27 kgs. I pretty much ate what I wanted counting my calories of course by using MFP and a weight machine to weigh my food. Find the right nutrition based foods which work for you and be healthy on them for your whole life.
Also I use a Garmin fitness tracker so my steps are updated automatically in MFP and any exercise I do is also logged giving me more data on my calories burned.
Change your nutrition and look at food as fuel. Obviously I did not eat processed meat in this period and junk foods or fried stuff especially fries. No Sugar drinks. I also in the last 3 months stopped eating meats at all and now I am sort of a vegetarian now ( cutting down on meat was based around " the game changers " a documentary about benefits of vegetables )
Also I do not eat salad dips at all. Only raw salads. I find I can easily have them without it. Check out ATHLEAN X and his nutrition advices which I base my lifestyle on. Jeff cavalier is a life saver and the most respected YouTube fitness channel with hard facts and scientific analysis about working out. Most of the things I said here are taken from his advice in his videos.
Also I have not lost muscle mass instead I am gaining it without meat. We don't need protein from animals. Where do animals get their protein from think about it. Vegetable and fruits and lentils and legumes have enough protein unless you are a high level body builder you might need extra amount of protein. There is a saying " be strong like an ox or a bull " but where do they get their protein from think about it. Greens my friend.
Good luck to everyone.16 -
sweetsal64 wrote: »I drink a large glass of water before each meal and also before a snack. It really helps fill my stomach and I usually tend to eat less. Then again, some people eat when they really are actually thirsty. Same goes if you plan to have a cocktail. Order a tall water (no ice) with your cocktail. Then, make sure you drink the water first. Best of all is that the water is so good for you!
Speaking of cocktail, I sampled a new drink, Crook & Marker Hard Selzer, I had the Blackberry Lime. All flavors are 80 calories, 3 carbs, zero sugar, and pretty tasty!8 -
I toss salad with things like black olives, egg whites (not yolks), and a bit of cheese to give it some extra moisture/flavor rather than a dressing.
Looking up a menu before I go out, so I'm prepared. Especially if I know the day before, so if there aren't any good <800 calories meals, at least I can plan my whole day around a high calorie dinner. Get broccoli/veggies for a side instead of fries.
The realization that I'm a volume-eater was a lifechanging moment. I fill a bowl with low calorie foods like carrots, broccoli, saltines, popcorn, veggie straws, and eat a ton of them, or a Halo Top pint. Rather than going for regular potato chips or a Ben & Jerry's pint, which I would have to eat much much less of to maintain the calorie goal. Getting to eat more for the same or less calories is much easier for me than eating the full-fat versions in smaller portion.20 -
I have my husband drop me off 4 miles from home when we are out. Then I walk home. I kind of have to walk all the way home. 35
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Besides logging, weighing, measuring and exercising. What diet tips do you use that work for you?
I order a salad with dressing on the side. I dip my fork into the dressing and then spear some greens. I get a small taste of dressing but not too much.
Cut the sugar and bread and start loosing weight !4 -
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I look in the mirror.26
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Progress photos have kept me the most motivated throughout my wlj....I never want to go back to the BEFORE photo!11
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What works for me.. not logging my food, tracking my trend weight, keeping protein high, calorie/carb cycling, frequent diet breaks5
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NEAT matters.
I really have to PAY ATTENTION to keep my eating in line with my NEAT. My strength training workouts don't burn that many calories, but my step count can go from sloth (3k steps) to gazelle (16k+ steps) and vice versa from one season to the next. If I don't match up my eating pattern accordingly, I can gain or lose weight very quickly with the net result of the muscle loss and nutritional deficits one might see in a person who yoyo diets. >_< THIS IS NOT PART OF MY FITNESS PLAN.9 -
I ditched the sugar and the alcohol and starchy carbs/grains except in small amounts. They used to part of my regular routine; sugar in my coffee (I hate artificial sweeteners!), bread/pasta/waffles/rice, and 1-2 glasses of wine 3-7 nights per week.
That's a LOT of dense calories with not a lot of nutrition, and supposedly, one's body won't burn fat if there is alcohol on board. I know that when I knocked off the wine, the pounds started falling off.
Now I take my coffee with a splash of half-and-half, maybe a bit of monkfruit zero carb/zero calorie juice (pure)
I'll admit that the taste requires a little getting used to, but now it tastes fine to me. I love my coffee but I just can't take it black--too acidic. Likewise with other sweets and treats. I will enjoy a bit of cake or a cookie every now and then, but the calories aren't worth it to me unless it's REALLY, really good. I'm not going to waste my calories on junk unless I'm in a pinch.
As for the wine, now I never have it at home except on special occasions, and only have 1-2 glasses when I go out, or maybe one glass (if it's free!) when I'm working. (('m a singer). I don't miss it at all. It was more of a habit, and something I enjoyed, but like the sugar, once it was out of the house and not staring me in the face, and I got into the habit of NOT having it with dinner, the thoughts of it disappeared.
In the case of starchy carbs, I still eat plenty of carbs in the form of vegetables and the carbs in dairy. Condiments alone can add plenty of carbs since they're usually full of some kind of sugar. But gone are the days when I'll eat a big plate of spaghetti, even if the calories were allowable. That would show the scale with a 3-7 pound increase over the next few days---talk about bloat!
I still love my bread and pasta, but I am very mindful of how much I'm eating and try not to go over 30 grams of carbs at a sitting or I swear, I fall asleep in a kind of carb coma, and wake up hungry! So it's a cup of cooked pasta at 220 calories instead of four cups.... but "Never Say Never"! Every now and then I indulge, to remind myself how crappy I feel afterwards. Keeps me on the straight and narrow...!
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I forgot to mention, stepping up my activity and staying accurate about it by using a pedometer/app. Now my runs or walks are timed for distance, so I have a pretty good idea of a calories burned.
My personal minimum is 5,000 steps+ per day, but that can vary a lot, with the average coming in about 6,500. That way I know I'm not just sitting on my rear, curled up with good book, and my doggie. (Which I would do in winter, a LOT.)
Now I am mindful of how much sitting I'm doing, and make myself get up and move for ten-fifteen minutes throughout the day. It really adds up. Plus, I feel SO much better when I'm active. So there's that.
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I eat what I want...within my calorie allowance.
I lift heavy stuff.
That's about it.23 -
The realization that I'm a volume-eater was a lifechanging moment.
@ellie117 - same here! I do love my treats, but I can take them or leave them as easily as any other food. I have to watch for the prolonged "taking" phases that pack on the extra pounds. Just because a food it healthy doesn't mean you have a free pass to overeat it, though you do get more for your calorie "dollar" for sure. This is why Weight Watchers would never work for me - foods with zero points? - while for my sister it does seem to work.
I always have a snack before I leave work, something with mostly protein and some carbs. Usually Greek yogurt is convenient. It takes about an hour to get home and I'm not hungry when I walk in the door, which typically leads to me grabbing some high-calorie snack before dinner. I can inhale a can of flavored almonds pretty quickly if I don't portion it out and put the container out of sight.
And always drink water! I drink A LOT of water and it does wonders for me. I do enhance with electrolyte flavor packets to keep things in check. (Water intoxication is a real and dangerous thing.) I appreciate not everyone may realize the same benefits, but for me it keeps my energy level up and keeps me feeling full.
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Last festive season's exercise and calorie meals eaten were rather decent during December and into January. So I have pulled them out of the records and now I can compare them how I am doing this year. Not trying to achieve or better last year's info, just a gentle reminder that I am still trying to lose weight or at least am trying to maintain it. So far, so good.
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If you don't buy bad food while you are grocery shopping you cant eat it at home and also going straight home after the gym or work or wherever to eat at your own house saves money and calories. Also meal prepping has been the biggest game changer for me even if you just meal prep your lunch at least you wont tempt yourself to buy crap food.
Working out at least 6 times a week (even just walking for one mile) and having one active rest day.12 -
Womanvsweight wrote: »Buy or make alternative treats and snacks that suit your diet, ones you can just grab and nibble on when you open your fridge or cupboards, have them in plain sight at the front.
Drink a glass of water when you wake up, one before and after each meal and before bed to get in your minimum requirement of water a day.
The positives are it make you feel fuller, hydration for your organs and skin. Prevents constipation and headaches. Having a glass before bed can also prevent heart attack. Water also flushed any retained water from your body, you will notice less bloating , inch loss and a good few lbs loss in your first week of drinking more water.
The benefits of water cannot be understated.
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Womanvsweight wrote: »Buy or make alternative treats and snacks that suit your diet, ones you can just grab and nibble on when you open your fridge or cupboards, have them in plain sight at the front.
Drink a glass of water when you wake up, one before and after each meal and before bed to get in your minimum requirement of water a day.
The positives are it make you feel fuller, hydration for your organs and skin. Prevents constipation and headaches. Having a glass before bed can also prevent heart attack. Water also flushed any retained water from your body, you will notice less bloating , inch loss and a good few lbs loss in your first week of drinking more water.
Where did you get that information? It's a a Myth that has been debunked a long time ago. I guess that you didn't get the memo.
Drinking a glass of water before bed prevents heart attacks and strokes.
The American Heart Association, Centers for Disease Control and Prevention (CDC), along with other national health organizations, recommend several ways of decreasing your risk of a heart attack or stroke. These recommendations include keeping a healthy weight, staying physically active, eating healthy, managing stress, and refraining from smoking. Drinking a glass of water before bed is not on the list. If you have to wake up in the middle of the night and go to the bathroom, Dr. Rosenfeld noted that this actually heightens your risk of heart attack and stroke because your sleep cycle is interrupted. Not getting enough sleep is linked to higher stress levels, increase in appetite, and cravings for high-fat, high-sugar foods — none of which are good for heart health and stroke prevention!8 -
lcatalan93 wrote: »If you don't buy bad food while you are grocery shopping you cant eat it at home and also going straight home after the gym or work or wherever to eat at your own house saves money and calories. Also meal prepping has been the biggest game changer for me even if you just meal prep your lunch at least you wont tempt yourself to buy crap food.
Working out at least 6 times a week (even just walking for one mile) and having one active rest day.
Agree 100% about meal prep. That's been a huge factor in my weight loss this year.
My kitchen now always has 2 or 3 salads in small containers, apples, almonds, and blueberries for snacks, and low sodium soup I can grab to take to work. Taking my lunch and snacks saves me from buying a high calorie fast food meal and snacks of potato chips and candy (750 calories for a little bag + 250 calories for a chocolate bar = 1000 calories of food that tastes good for one minute, is not filling, has poor nutrition, and packs on the pounds).5 -
A moderate, sustainable calorie deficit. Higher protein, higher fiber diet, weight training and cardio in moderation. Intermittent fasting to help with calorie control. Patience.11
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Womanvsweight wrote: »Buy or make alternative treats and snacks that suit your diet, ones you can just grab and nibble on when you open your fridge or cupboards, have them in plain sight at the front.
Drink a glass of water when you wake up, one before and after each meal and before bed to get in your minimum requirement of water a day.
The positives are it make you feel fuller, hydration for your organs and skin. Prevents constipation and headaches. Having a glass before bed can also prevent heart attack. Water also flushed any retained water from your body, you will notice less bloating , inch loss and a good few lbs loss in your first week of drinking more water.
Where did you get that information? It's a a Myth that has been debunked a long time ago. I guess that you didn't get the memo.
Drinking a glass of water before bed prevents heart attacks and strokes.
The American Heart Association, Centers for Disease Control and Prevention (CDC), along with other national health organizations, recommend several ways of decreasing your risk of a heart attack or stroke. These recommendations include keeping a healthy weight, staying physically active, eating healthy, managing stress, and refraining from smoking. Drinking a glass of water before bed is not on the list. If you have to wake up in the middle of the night and go to the bathroom, Dr. Rosenfeld noted that this actually heightens your risk of heart attack and stroke because your sleep cycle is interrupted. Not getting enough sleep is linked to higher stress levels, increase in appetite, and cravings for high-fat, high-sugar foods — none of which are good for heart health and stroke prevention!
Amazing that I've made it to age 55! Since being potty trained at 18 months, I have gotten up to pee 1-3 times a night, every night of my life. Drinking water before bed or not doesn't make a difference. 😋7
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