I agree with the person who mentioned not buying trigger foods. One of the biggest keys to my success has been shopping smarter at the grocery store. I have a really hard time with snack-like items. I don't think it is possible to get rid of the munchies, but what I know I can change is what I munch on.
So, I don't buy snacks anymore. I don't buy crackers or chips. At my house, I have lots of fruit, veggies, lean proteins, and foods that I can make into healthy meals. You can still over eat with these items, but it is harder.
Another trick is to plan, plan, plan. When I wake up each morning, I know exactly how I am going to eat about 75% of the calories I have to eat that day. I know what I'm having for breakfast, snacks, and lunch. I have a pretty good idea of what I am having for dinner, but there is a little bit of wiggle room. If you have a plan, it is a lot easier to stick to a calorie restricted diet.
A third trick is water. After my morning coffee, I have a 32 oz cup at my side all day long. I find it is easier to drink water with a straw -- so I do. I fill this cup up at least twice, sometimes many more times, throughout the day. Water helps me feel full.
If you post about what foods & drinks you are currently choosing, maybe some of us could help make suggestions that would be more applicable to your specific situation. Keep in mind that it is HARD for everyone, especially in the beginning. It gets easier, though. I promise you it gets easier.
I'd define foods that aren't processed as "healthy." To me, that means fresh fruit and veggies, as well as meats that don't have artificial colors/preservatives/fillers.
As to your conundrum: I've got ADHD. Sometimes I get so caught up in the trees that I miss the forest. That is to say, I get so hung up on the minute details that I forget the big picture. Your big picture is to lose some weight, I'm guessing, and to adopt a more healthy lifestyle. The details are going to be what you do to achieve that goal, but I think you'd be better off focusing on some larger details than the minute details for now.
Three big things you can do to achieve your nutritional goals are to drink more water each day (until you're drinking at least 8-10 glasses), eat 3-5 servings of fresh fruit and veggies per day, and to accurately track everything you put in your body. After you've made those adjustments (which will take time), you can then focus on some of the more minute details.
Additionally, if you haven't started a fitness routine, I urge you to do that! :) It will give you more energy, help you gain some strength and muscle, and will help you meet your weight loss goals.
Edited by: ERICADURR at: 5/14/2013 (13:16)
Fitness Minutes: (1,751)
5/14/13 1:05 P
Make a list of meals that you do like and then enter them into the tracker. See how they look number-wise. Then, you can start either making them healthier (whole wheat for white, add vegetables to bulk up, etc.) or, if they're not that bad in the first place (when eaten in appropriate portions), then you have a meal you can save off as a grouping in the tracker and can use later on without much work.
I don't use the meal plans here or anywhere else extensively though I like looking through for ideas...I'm pretty picky too and am on a budget. After doing what I said above, I realized that my meals themselves weren't all that bad...I was just eating way too much of them. So, tracking and portion control are keys (and once you get used to decent portions, you can't believe you used to eat so much!). The eat this or that claims are too faddy for me...the recommendations change practically daily. Go with what you like, don't be afraid to try new foods and old foods with new cooking methods, track everything and pay attention to carb/fat/protein balance in your tracker. Meal planning helps immensely, especially when you have 20 minutes to cook something.
My husband and I started our new lifestyle on April 1 and have lost over 45 lbs between us since. The biggest change we made was portion control. I love the nutrition tracker, we both stay within the calorie range suggested to use each day. We try to have carbs at about 50%, protein about 25% and fat about 25%. As we are going we are adding in more changes. I try not to worry about all the different things that are 'yes eat" then "don't eat" but I admit to reading articles and wondering. I try to take everything with a grain of salt. Balance is what seems to be working for us. Whenever I have tried to stick with very strict rules we give up. We are both much happier now. We are trying to avoid eating anything with a barcode, as much as we can. We try to make meals ahead, use the slow cooker - we are getting much better at planning! We have 2 teenage girls that are enjoying doing yoga with us for 10 minutes every morning. We have not added in much exercise yet but are walking more (which the dog enjoys). We also have 1 cheat meal each week (we try to stay within our calories that day still but the food mix is out the door). I don't feel like we have made drastic changes but we both feel great!!
Fitness Minutes: (85,939)
8,044 5/14/13 12:16 P
yes, make small changes at a time. and make small simple swaps in your foods can really make a huge difference.
I have swapped all my sour cream out for Plain greek yogurt instead tastes exactly the same. SO for tacos, quesadillas, baked potatos..... use the greek yogurt. instead of plain cream cheese, try the laughing cow light creamy swiss. or they also have flavors too. swap out white pasta for whole wheat, or if you want try spaghetti squash this fall. I don't like it plain, but will sometimes mix it with regular pasta. I have also seen to make zucchini into spaghetti, or lasgna noodles. for my baking I swap out any oil for unsweetened applesauce. switched to King arthurs WHITE whole wheat flour.
Fitness Minutes: (98,103)
5/14/13 10:49 A
on your daughter!
check out the Spark recipes by searching the foods you DO like for some new ways to prepare them
don't be afraid to try new things (unless you have a lot of food allergies). You can make swaps at a slow pace (mix brown rice & white rice instead of trying to eat only brown rice, for example)
stock up on the healthy produce that you like
don't buy your 'trigger' foods.
and don't try to make too many changes at once. Make a small change. After a few days, make another one.
Haleysmum, I too am a finicky eater and have a hard time trying to figure out what to eat and what not to eat. It is so hard trying to figure out, can you have a potato or can't you , some say yes and some say no. If you turn on the meals planner in your Tracker, that should help to give you some ideas for awhile of different things and ways to eat. Hopefully you can build from their on your own and come up with some great meal ideas. I think I will try that myself for awhile. I don't currently use their meal planner I plug in my own, because I am so finicky. I won't eat half of what they list, but it is good for getting some healthy ideas, I can incorporate on my own.
I have been tracking my food and I am shocked at the amount of calories I have been taking in without even realizing! My little girl is 4 months old today and I don't think I have lost anything since she was born, that upsets me. I would love to be able to drop some weight and keep up with her as she becomes more mobile.
There is so much information out there on what to eat, what not to eat and how to eat it that it makes my head spin, one article says to eat something, another article says not to, how do we know what to listen to?
I am completely new at calorie counting and trying to eat healthy, what is healthy? I am a picky eater and feel like if I eat what is recommended I will be miserable. The only meat I really eat is Chicken, I eat veggies no problem but when I sit and think of having dinner I get depressed because I just don't know what I should be trying to eat. Help me please!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.