Need help - gaining weight
TMHoy
Posts: 54 Member
Hi everyone, I'm about desperate. Hopefully desperate enough to do the next right thing and make a real change. About 5 years ago I lost nearly 35 lbs. I was down to almost 135, my goal weight was 130. I'm 5'1". I hit a plateau but maintained it for a solid year or so. Then covid hit. I did ok for the first year, maintaining. Then started gaining. This year, I've started gaining much more. I'm starting to get depressed. I step on the scale this morning and see I'm now at 156. That means I've gained 20 lbs. Just seeing that number now makes me want to cry. I kept telling myself, don't worry, you can lose it just like you did before!
I turned 50 a couple of weeks ago and of course, that's in my head. I work from home. And I eat whatever I want. I mean whatever. I've been eating fast food. I hadn't eaten that in years but now I eat it all the time. I scarfed down a ton of licorice last night, and earlier that same day I polished off a tub of edible cookie dough.
What's horrible is I know exactly what I need to do to lose it. But I can't seem to stop myself. I've been here reading a lot and thinking about it. I saw a post about the "cost" of willpower. I think it's over on the mental health section.
Anyway, I'm posting here to be accountable and also hoping for words of encouragement along with the hard words about what I need to do. Tips of course are appreciated. The one thing I can think of that is a small change, I think I can do - is to stop buying crap food. Stop buying licorice, chocolate, etc.
Thanks everyone.
I turned 50 a couple of weeks ago and of course, that's in my head. I work from home. And I eat whatever I want. I mean whatever. I've been eating fast food. I hadn't eaten that in years but now I eat it all the time. I scarfed down a ton of licorice last night, and earlier that same day I polished off a tub of edible cookie dough.
What's horrible is I know exactly what I need to do to lose it. But I can't seem to stop myself. I've been here reading a lot and thinking about it. I saw a post about the "cost" of willpower. I think it's over on the mental health section.
Anyway, I'm posting here to be accountable and also hoping for words of encouragement along with the hard words about what I need to do. Tips of course are appreciated. The one thing I can think of that is a small change, I think I can do - is to stop buying crap food. Stop buying licorice, chocolate, etc.
Thanks everyone.
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Replies
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Good for you for making that first hard decision to do something about it.
You are certainly not alone in having used food (or drugs, or alcohol, or *insert your vice of choice here*) to psychologically numb out the last 2-3 years. I know many people who are now struggling with the fallout of the pandemic on their body and mind.
First, you can do this. I would rid the house of all the snacky foods and get a drawer full of fresh vegetables and fruit. If you have to have snacks in the house for other people, try putting them in a plastic bin and labelling them, "Jeff and kids," then tell yourself you don't take food from your family.
One day at a time. Make good choices and good things follow.
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Thank you - the worst part is I thought I was doing ok and only in the last few weeks have I come to realize I am not ok. Cookies, candy, ice cream. McDonald's, Taco Bell, Chipotle. It's like I just decided to throw it all out the window. I'm going to try to make some small changes, like prepping my lunch, planning for dinners. The biggest change is quitting junk.6
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I quit having the junk food in the house, if it is there, that is what I eat. It was hard for a few weeks, but now I don't miss it. I can go months without chocolate, or cookies, or whatever. I still occasionally have them, but it is a deliberate decision and I have to go out and buy the candy bar, or the pint of ice cream.0
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Yeah, that's a big problem for me since I work from home.1
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cmriverside wrote: »Good for you for making that first hard decision to do something about it.
You are certainly not alone in having used food (or drugs, or alcohol, or *insert your vice of choice here*) to psychologically numb out the last 2-3 years. I know many people who are now struggling with the fallout of the pandemic on their body and mind.
First, you can do this. I would rid the house of all the snacky foods and get a drawer full of fresh vegetables and fruit. If you have to have snacks in the house for other people, try putting them in a plastic bin and labelling them, "Jeff and kids," then tell yourself you don't take food from your family.
One day at a time. Make good choices and good things follow.
Cognitive Behavioral Therapy helped me deal with both the pandemic and stress eating due to the pandemic. I really like being able to have therapy virtually instead of having to drive home afterwards.
Well, actually, these days I'm still driving home afterwards as I have therapy in my car down the street for both privacy and 5 G 5 -
Interesting cvriverside - thanks!0
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I agree with the other posters here that the psychological aspect of losing weight is so important. I don't know how many times I've started to lose weight only to stop a month or two later for whatever excuse I had at the time. I'm not sure what has been different this time other than I just think I finally got myself in the right mindset. I was at my highest weight ever and the doctor had just put me on blood pressure meds. Like you I had been eating tons of junk food everyday. I knew that MFP would work because it had worked for me before. Once I started logging my calories there was just no room for the junk food anymore if I wanted to stay within my calories and not be hungry all the time ( you can either eat a lot of low calorie nutritious food, or very little junk food before you hit your limit).
You can do this if you put your mind to it. Yes, sometimes you might need help from others, therapy, or someone else to talk with, but it is possible. These forums are great for inspiration and support. By the way, being older is not a show stopper either. I am almost 70 and I have lost 85 lbs to date.12 -
Your post really resonated with me. I just turned 50 in June. Over the course of the pandemic I've gained 15 pounds. And it seems like it's tougher this time to lose the weight. Sometimes I crave fast food. It gets in my head and won't leave until I actually go eat it
I find myself snacking on cookies or chocolate pretty uncontrollably.
For me, a lot of this is psychological. I get triggered and all my healthy eating gets derailed. I've started MFP over and over again for the past year and am back trying again. Guess that's all we can do it try. Just logged for the second day in a row and feeling pretty good. No room in my diary for binging or fast food. Hoping I can make it a week this time because it does get easier as time goes on. Wishing you all the luck in the world on this journey. It's hard, but you're not alone.
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Hey everyone, thanks for the kind words. I decided to really start thinking about making the small changes (which are pretty big but small to me). Some time ago I started making sugar-free treats. I wonder if that'd help or just prolong the pain. I've been working out again, nothing crazy. Just cardio one day, weights the next. And last night, I didn't have a sweet. I'm also logging again, and you are so right everyone - no room for crap food unless I want to starve. It eats up all my calories. I managed to lose 1.2 lbs. this week.
In the past, that's what's really helped me stick with it. Seeing results. It's just so hard up front.
And yes, it's mental with me. And I think some planning will help. Because fast food, is well, fast. I need to have stuff at home I can make that will be easy, FAST, and tasty.5 -
I have a bunch of meals entered into the "My Meals" and I'd say 95% of the meals I make take about 10 minutes of prep. I have very few meals that take more than 30 minutes, tops. Lots of fresh and frozen vegetables, a little protein.
It doesn't have to be a big chore, and you can make things that are the same as the fast food only with fewer calories.
Good that you got to put a "Win" in the books this week. Just remember that not every week will be a loss - some weeks will be a gain and some you'll break even.
Just keep on goin'. It's about consistency over time.1 -
Hello! I lost a lot of weight before, so I expect up and down. But a progressive down instead of up makes me happy!!
As always, my sticking point is the afternoons. This is where I break down. I don't know what to snack on -- in the past, it was berries and yogurt. With maybe a little honey as a treat. I'm always stuck on savory snacks.0 -
Do you like to bake or cook? I make some spelt apple muffins which are not that high in calories, have a nice kick of sweetness and are really filling. How about making some treats like that, freezing them, and them defrosting them when you want one? I can post the recipe if it’s helpful? (I guess they could still be classed as junk food, but they fill me up, are high in fibre and I love them with a cup of tea.)2
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Not OP, but recipe please 😀claireychn074 wrote: »Do you like to bake or cook? I make some spelt apple muffins which are not that high in calories, have a nice kick of sweetness and are really filling. How about making some treats like that, freezing them, and them defrosting them when you want one? I can post the recipe if it’s helpful? (I guess they could still be classed as junk food, but they fill me up, are high in fibre and I love them with a cup of tea.)
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claireychn074 wrote: »Do you like to bake or cook? I make some spelt apple muffins which are not that high in calories, have a nice kick of sweetness and are really filling. How about making some treats like that, freezing them, and them defrosting them when you want one? I can post the recipe if it’s helpful? (I guess they could still be classed as junk food, but they fill me up, are high in fibre and I love them with a cup of tea.)
Yes recipe please!! I received a pizzelle maker for my birthday and have made some amazing gluten-free, sugar-free chocolate and also anise cookies!1 -
Here you go - they’re not sugar free or anything but not nearly as full of sugar as a usual cake or muffin. Makes 12-16 depending on the size of muffin tin:
Sugar (Caster) 100 g
Egg (Egg) 2 large,
Skimmed Milk 150 ml,
Baking Powder 15 grams,
Sunflower Oil 50g
Apple 1 medium, peeled, cored and finely chopped
Raisins 80 gram,
spelt wholemeal flour 250 g
V simple to make, mix all dry ingredients in one bowl (including apple and raisins). Mix wet ingredients in another bowl, combine, and spoon into muffin cases. It’s quite a wet mixture. Cook at 175 for c20 mins or until lightly browned.
I’ve experimented with adding cinnamon or vanilla, and I’ve used cherries instead of raisins. The spelt flour is high fibre and I find it takes longer for me to digest so I stay full longer. They do freeze and defrost, they’re not high in fat so can be a bit dry when defrosted but warmed up quickly in the microwave or oven, they’re yummy. Enjoy! 😀3 -
The 175 is Celsius, correct?1
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Sorry yes - I’m in the UK so celsius. Basically the temperature you’d bake cakes and pastries 👍Carriehelene wrote: »The 175 is Celsius, correct?
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claireychn074 wrote: »
Sorry yes - I’m in the UK so celsius. Basically the temperature you’d bake cakes and pastries 👍Carriehelene wrote: »The 175 is Celsius, correct?
Lol, I figured, but would have hated to be wrong and ended up with lumps of coal 🤣. Thanks for the recipe, looks yummy!2 -
Hello! I lost a lot of weight before, so I expect up and down. But a progressive down instead of up makes me happy!!
As always, my sticking point is the afternoons. This is where I break down. I don't know what to snack on -- in the past, it was berries and yogurt. With maybe a little honey as a treat. I'm always stuck on savory snacks.
If the implication is that you want savory-ish snack ideas:
* 2% fat string cheese
* light Babybel cheese
* hard-boiled eggs
* pickled or marinated hard-boiled eggs (they keep longer pickled, and can be spiced/herbed up to taste)
* crispy chickpeas (commercial or homemade - can be spiced/flavored), crispy lentils (ditto), crispy broad beans (I get commercial in varied flavors), manageable calorie savory crackers with flavored chevre or labneh (which is yogurt that's been drained, basically)
* dry-roasted soybeans (also come in flavors)
* jerky
* seasoned marinated mushrooms
* various kinds of spicy/flavored pickled vegetables
* black bean tortilla chips (slightly fewer calories than corn chips, but a bit more protein)
* cottage cheese with herbs or other savory flavorings added
* cooked whole grains (including oatmeal) with savory seasonings
* hearty-flavored miso broth or meat broth with veggies
* . . . .
Personally, I think less about whether a snack is hyper-low in calories, vs. just being filling, reasonably calorie efficient, and a good contributor in some way to my all-day nutrition goals.1 -
claireychn074 wrote: »Here you go - they’re not sugar free or anything but not nearly as full of sugar as a usual cake or muffin. Makes 12-16 depending on the size of muffin tin:
Sugar (Caster) 100 g
Egg (Egg) 2 large,
Skimmed Milk 150 ml,
Baking Powder 15 grams,
Sunflower Oil 50g
Apple 1 medium, peeled, cored and finely chopped
Raisins 80 gram,
spelt wholemeal flour 250 g
V simple to make, mix all dry ingredients in one bowl (including apple and raisins). Mix wet ingredients in another bowl, combine, and spoon into muffin cases. It’s quite a wet mixture. Cook at 175 for c20 mins or until lightly browned.
I’ve experimented with adding cinnamon or vanilla, and I’ve used cherries instead of raisins. The spelt flour is high fibre and I find it takes longer for me to digest so I stay full longer. They do freeze and defrost, they’re not high in fat so can be a bit dry when defrosted but warmed up quickly in the microwave or oven, they’re yummy. Enjoy! 😀
Just wanted to say that if you live somewhere that caster sugar (extra fine granulated sugar) isn't readily available, or you don't want to pay a premium for it, regular granulated sugar should work fine in muffins. They substitute 1:1 when you:re measuring by weight (100 g).1 -
Thank you SO MUCH!!!claireychn074 wrote: »Here you go - they’re not sugar free or anything but not nearly as full of sugar as a usual cake or muffin. Makes 12-16 depending on the size of muffin tin:
Sugar (Caster) 100 g
Egg (Egg) 2 large,
Skimmed Milk 150 ml,
Baking Powder 15 grams,
Sunflower Oil 50g
Apple 1 medium, peeled, cored and finely chopped
Raisins 80 gram,
spelt wholemeal flour 250 g
V simple to make, mix all dry ingredients in one bowl (including apple and raisins). Mix wet ingredients in another bowl, combine, and spoon into muffin cases. It’s quite a wet mixture. Cook at 175 for c20 mins or until lightly browned.
I’ve experimented with adding cinnamon or vanilla, and I’ve used cherries instead of raisins. The spelt flour is high fibre and I find it takes longer for me to digest so I stay full longer. They do freeze and defrost, they’re not high in fat so can be a bit dry when defrosted but warmed up quickly in the microwave or oven, they’re yummy. Enjoy! 😀
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Yes!! Thank you very much. I am also wanting not just lower calorie, lower sugar, but something that satiates my hunger for awhile and is tasty. These are great ideas.Hello! I lost a lot of weight before, so I expect up and down. But a progressive down instead of up makes me happy!!
As always, my sticking point is the afternoons. This is where I break down. I don't know what to snack on -- in the past, it was berries and yogurt. With maybe a little honey as a treat. I'm always stuck on savory snacks.
If the implication is that you want savory-ish snack ideas:
* 2% fat string cheese
* light Babybel cheese
* hard-boiled eggs
* pickled or marinated hard-boiled eggs (they keep longer pickled, and can be spiced/herbed up to taste)
* crispy chickpeas (commercial or homemade - can be spiced/flavored), crispy lentils (ditto), crispy broad beans (I get commercial in varied flavors), manageable calorie savory crackers with flavored chevre or labneh (which is yogurt that's been drained, basically)
* dry-roasted soybeans (also come in flavors)
* jerky
* seasoned marinated mushrooms
* various kinds of spicy/flavored pickled vegetables
* black bean tortilla chips (slightly fewer calories than corn chips, but a bit more protein)
* cottage cheese with herbs or other savory flavorings added
* cooked whole grains (including oatmeal) with savory seasonings
* hearty-flavored miso broth or meat broth with veggies
* . . . .
Personally, I think less about whether a snack is hyper-low in calories, vs. just being filling, reasonably calorie efficient, and a good contributor in some way to my all-day nutrition goals.
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Hey everyone, I've successfully avoided fast food for the last week or so. It helps that my husband came down with covid - I really can't go anywhere. Luckily I don't have it. But it's forced me to cook at home. I've had some sweets, but I consider it a giant win not eating fast food. I've lost some weight. A few pounds which is so encouraging. And I've really increased my movement. Working out in the mornings (which is usual for me) but also going on walks throughout the day. Thanks for the support!!13
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Thank you - the worst part is I thought I was doing ok and only in the last few weeks have I come to realize I am not ok. Cookies, candy, ice cream. McDonald's, Taco Bell, Chipotle. It's like I just decided to throw it all out the window. I'm going to try to make some small changes, like prepping my lunch, planning for dinners. The biggest change is quitting junk.
I don't bring foods I can't moderate into the house. While this is a simple concept, it took a lot of trial and error. For example, I've learned that I can't moderate chocolate BARS, but I can moderate chocolate CHIPS.
The more junk (hyperpalatable) food I eat, the more I want, because I'm not getting what I need and my brain is confused. So I make it a priority to eat meals and snacks that have the right macro balance for me. Fiber and bulk is also very important for my satiety.
Planning is very important to me. I always have the ingredients for satiating and quick breakfast, lunch, and snacks, and I plan dinners. When the supermarket flyers arrive, I see what's on sale or inspiring and plan around that.
One thing I loved about working from home is that I could prep dinner for the crockpot at lunch time and it would be ready at dinner time. Crockpot meals tend to freeze well, too. I can eat the same meal all week, but my OH likes more variety, so I'd plan to have no more than two meals from one dish and freeze the leftovers for me to have for lunch at a later date.
Here's a recent thread with a lot of slow cooker ideas:
https://community.myfitnesspal.com/en/discussion/10872443/no-stove-or-oven-need-meal-suggestions
On that thread I link to my recent post extolling the convenience of rotisserie chicken. I get one every week and do lots of different things with it, as detailed in my post.2 -
My current favorite savory snack is a rice cake with reduced fat cream cheese, capers, and smoked salmon.
https://www.tasteofhome.com/article/what-are-capers/
"...Capers add a bright, briny burst of flavor to savory dishes."3 -
Hey everyone, I've successfully avoided fast food for the last week or so. It helps that my husband came down with covid - I really can't go anywhere. Luckily I don't have it. But it's forced me to cook at home. I've had some sweets, but I consider it a giant win not eating fast food. I've lost some weight. A few pounds which is so encouraging. And I've really increased my movement. Working out in the mornings (which is usual for me) but also going on walks throughout the day. Thanks for the support!!
It's not a snack - at least not a food snack! - or eating strategy, but if the bolded is working for you, you might get some additional ideas for adding daily life movement from this thread:
http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
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Yeah, I figured as much!
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Just wanted to say that if you live somewhere that caster sugar (extra fine granulated sugar) isn't readily available, or you don't want to pay a premium for it, regular granulated sugar should work fine in muffins. They substitute 1:1 when you:re measuring by weight (100 g).
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Thank you, this is great!!Hey everyone, I've successfully avoided fast food for the last week or so. It helps that my husband came down with covid - I really can't go anywhere. Luckily I don't have it. But it's forced me to cook at home. I've had some sweets, but I consider it a giant win not eating fast food. I've lost some weight. A few pounds which is so encouraging. And I've really increased my movement. Working out in the mornings (which is usual for me) but also going on walks throughout the day. Thanks for the support!!
It's not a snack - at least not a food snack! - or eating strategy, but if the bolded is working for you, you might get some additional ideas for adding daily life movement from this thread:
http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
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You know what you need to do.
You can do it!
My thoughts for you:
Start with
1) throw away the ‘crap’ (your word; not mine)
2) stop buying the ‘crap’
Then see how things go. Making too many changes all at once may be too challenging and not sustainable.
After a month or so, make another change like increase vegetable consumption.
You can do this!!!!
1
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