What diet tips work for you? Let's share
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bold_rabbit wrote: »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. 😋
If you weren't getting up so frequently, you'd be 50.
:laugh:
My tips are:- be persistent, don't allow one setback completely derail you
- be consistent, log your food daily - the good, the bad, the ugly
- if you overeat one day, log it, own it, and move on
- don't try to change everything at once, small sustainable changes over time
- be kind and forgiving towards yourself, if you wouldn't say it to someone else, you shouldn't say it to yourself
- have patience, it will take longer than you would like
- don't be ruled by the scale, if you have an uptick one day, don't allow that to throw off your whole day
- allow some space for treats, it's okay to have something sweet every now and again
- if you have trouble moderating something, it's okay to keep it out of the house and buy it in single servings once in a while
- your friends, family, and coworkers don't need to hear all the details, if you do share them, expect comments
- learn how to incorporate dinners out into your plan while you lose, so that it's not a challenge when you are ready to maintain
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@bold_rabbit
Agree with you in that one! At 76 NOT getting up a couple of times during the night would be very dangerous for the sheets and mattress. However, the myth that drinking water before bed is a sure way to avoid strokes and/or heart attacks is totally wrong and misleading.
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Make it a habit and something you can do for life, otherwise you will gain it back when you go back to "normal"13
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Thinking about food not just in terms of calories or taste, but in terms of health. When I remind myself that I should avoid a yummy food not because it will put me over my calorie goal but because it is a poor choice for my personal health concerns, that food suddenly becomes super easy to ignore.20
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Drinking a mug of hot tea, as a 'treat' -- especially when I feel like I need a little something. It seems to keep me from over eating snacks, another way to improve fluid intake.9
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Thinking about food not just in terms of calories or taste, but in terms of health. When I remind myself that I should avoid a yummy food not because it will put me over my calorie goal but because it is a poor choice for my personal health concerns, that food suddenly becomes super easy to ignore.
I get it! I've been modifying my diet to lower my cholesterol and when I think of foods, I always have this in mind.3 -
Don't drink empty calories. I stopped drinking cokes almost a year ago, and it makes staying in a deficit easier. I was drinking 3-4 32oz big gulps a day in coke which equals almost 1500 calories, and eventual diabetes. I only drink water now, and along with being properly hydrated it helps keep me full.19
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Realizing to be successful, Rule 1 my head has to be in the game. Rule 2 I weigh everything I eat.
But the little things that have made a big difference.
I started using a smaller plate for dinner every day. No more big dinner plates. No reason to fill it all up.
And when I go shopping, on that same day, I slice and dice up all my veges and put in snack size containers so for next 5 days it is grab and go. I was amazed really how well it works, and keeps me for going to something not on plan.7 -
For those who hit the disagree button on my post above...the title of this thread is “what diet tips work for you? Let’s share.” This is my personal experience and I shared it. I didn’t say it would work for anyone else or you should try it. Sheesh.17
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I cut out the glass of wine with dinner. Now I have mineral water with a splash of cranberry juice.7
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To not shop when you're hungry!
To be as consistent as you can, whether it's logging, exercise or water intake.
To find what works for you!8 -
Pre-logging as much as possible and sticking to it works really well for me. It forces me to put forethought into what I'll eat the next day. I'll pre-log to about 75-80% of my calorie target so I have a buffer for incidentals, portion corrections, etc.
Beyond that, remember there are no shortcuts. Nothing replaces consistent execution of the basics.16 -
Thanks to MFP and its members I now understand "trigger food(s)" and "food stacking". Now about something called "portion control"....5
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#1.) Eating and drinking whatever I want to, whenever I want to...just much smaller portions AND/OR less frequently thru-out the day than I did when I was obese and overweight.
#2.) Haste makes waste...taking my ever loving time getting down to size and REFUSING to be in a hurry--doing it right and righteously with DAILY patience and joy. Absolutely knowing that for me, slow and steady wins the race every time.
#3.) NOT comparing myself with others, period. No matter how many people swear that what works for them will work for everyone, not living and thinking that way at all. REFUSING to "follow the crowd/herd mentality/going along to get along, period. Instead embracing with JOY, marching to another/a different beat and REFUSING to put/keep myself in the box of "everyone knows..." or everyone does it this way OR we've always done it this/that way--so it much be right/good to/for me as well--NOPE!
#4) Being your own cheerleader, period. Do what I need to do to accomplish my own dreams/goals and more, not looking for NOR caring one whit about "likes/dislikes/thumbs up/agrees"--NOPE, again cheering myself on with sheer unadulterated JOY, putting a "gold-star" of approval on my own forehead and not counting on/depending on/looking for anyone's approval or cheers at all. Also, more importantly, looking at cheers from others in the exact same way I do looking at jeers from others--with a big ole smile on my face in either case!
#5.) Fretting/worrying and all those (negative/myths/lies I tell myself via my thinking) and associated thoughts and feeling are NOT ALLOWED in my mind. WHEN (not IF but WHEN) they come up...cast them DOWN with the quickness and replace them with TRUTH. Not believing/going along with everything I think/feel...thoroughly examining my multitudes of thoughts and feelings all the time and ONLY believing what's REALLY true, vs. what "seems" true.
Knowing that I am NOT my thoughts, I am MORE than ready willing and ABLE to/of taking total control over what I "allow" to take up space in my head/mind, ALL THE TIME. It's like exercise to/for me--helps me become stronger and wiser more and more and able to accomplish goals much better as well.
These are a mere few...
ETA: This Strength, Hope, Faith POWER comes from my 100% Trust, Belief, Obedience to/of The Only True and Living God...The God of the bible, The God of Abraham, Isaac, Jacob and Jesus. It is Him who works in/thru me to think/be/do/live this way!
Re: Colossians 1: 27 To whom God would make known what is the riches of the glory of this mystery among the Gentiles; which is Christ in you, the hope of glory:14 -
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For me:
- Pre-log.
- No liquid calories Mon-Fri.
- Determine what I'm going to eat before I get to the restaurant if eating out (check menus for calories online).
- As much as possible, pre-prepare meals.
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A cup of instant chicken stock can hold me over until it is meal time. It satisfies my urge for something savory. There are 10 calories, but 510 mg of sodium in a teaspoon of mix though so if you consume lots of salty foods - this may not be for you.
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IF 18/6, planning today what I am going to eat tomorrow and eating 1,000 per day.4
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Meal prep.
Keeping the stuff that I will binge out of the house (crackers, chocolate, alcohol etc).
Tracking daily on here.
Getting my 11,000 steps in
Limiting my alcohol intake.5 -
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Not eating processed foods... eating whole foods makes all the difference. well it made me successful at dieting after years of logging processed foods and fittingit into my caloire allowance. Never worked.6
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"If it's not in the house, it's not in my mouth." Clean out all the crap from your fridge and pantry, and shop carefully. I pre-plan meals a week at a time, then I scan the grocery store flyers once a week and make a list (saves money this way, too, as I often "store hop" to get the best deals). Stick to the list religiously.
I'm one of those weirdos who hates drinking water, but a cup of boullion, tea, or cup-o-soup before dinner takes the edge off and I tend to eat less.
Good luck! Add me as a pal, if you like.
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1) If I crave something, I will make sure to budget it into a meal. Not depriving myself has been the biggest success for me.
2) Stop doing daily weighs ins but rather weekly so that I don't go crazy.
3) Only eating when I'm hungry and no more snacking constantly cause I'm bored.
4) It's ok and understandable to go off track, just have to remind myself to get back on it. This has been the hardest but most important thing to remember.6 -
Eat whatever I want, but less of it.
Don't go shopping when hungry. It's amazing how many things jump into the cart when I'm hungry.
Take a multivitamin, because eating what I want probably means I don't get all the vitamins.1 -
I jigsaw my calories and nutrition.
First thing in the morning I plan and pre-log my largest meal (and if I'm planning to have a higher calorie snack I pre-log that too). I eat whatever I want for my first meal and subsequent lower calorie snacks within reason leaving at least 350 calories (usually more). I look at total calories and protein and create my last meal to fill in any nutritional gaps within the calories remaining. For example, if I'm at 50 grams of protein with 400 calories remaining come dinner time my choice could be a 400 calorie tuna salad with at least 30 grams of protein (dinner is usually my gap filler meal). If I'm going out for dinner and have that pre-logged as my largest meal, I eat whatever for breakfast and snacks and make lunch my gap filler.
This helps me achieve a few things: eat a large meal without special modifications if I'm eating with my family, eat calorie expensive snacks when they feel worth it, eat whatever I want throughout the day without worrying too much about the details, and hit nutrition targets for the day.6 -
- Drink water
- Start small- change one habit and once you get used to that, add another.
- Prep veggies once a week to quickly throw on a wrap or salads; rotisserie chicken works well for that too
- To keep you feeling full for longer- choose high protein that is lean; healthy fats in small quantities; high fiber/low calorie choices such as vegetables, air-popped popcorn
- Plan, plan, plan- take healthy snacks with you, plan and pre-log- don't find yourself famished and have nothing prepared because you'll go for fast food or eating a lot of crackers, etc
- Don't deprive yourself- just eat less of the high calorie foods. Plan for that glass of wine if that's what you like. On the other hand, keep trigger foods out of the house if you can't stop with one (chips, cookies, etc)
- Find an exercise that you LOVE- often combining social time with exercise helps too. If you hate your workout you will not stick with it.
- If you mess up, and you will, just start fresh the next meal or day. Don't try to over restrict to "make up" for it.
- Find a social support network of those who hold the same sensible, sustainable beliefs about weight loss (thanks to MFP I have one already)
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I weigh myself daily. It helps me keep focused on losing weight. I know that weight loss isn't linear and the scale goes up and down. This may be different for others.
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High fiber foods. Beans, in particular, curb sugar cravings and reduce appetite in general.6
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