Learn how to make the journey work for the rest of your life by learning how to eat unhealthy choices as well as healthy choices. Best advice is don't do anything on your journey that you wouldn't be willing to do forever. Example. Track everything honestly. When you choose to eat a less healthy item, track it. Look back at your tracker and see what portion would have worked or how adjusting your other daily choices could have allowed you to make it work. This keeps me from feeling restricted and deprived. When I know I can have those formerly forbidden foods they don't call as loudly. When choosing 1/2 cheeseburger and 11 French fries with a salad, I can enjoy every bite without guilt or if the cost seems too high, I can more easily choose something else without feeling deprived.
Several things: Tracking food and in take.. Writing down weight.. if I notice I'm stuck at one spot for too long I put in extra effort.. I also like buying jeans that are a size too small and working towards getting into them. Just recently slipped on a pair that didn't fit a month ago. That's a GREAT feeling.
8/17/14 5:55 P
When you eat something that's not part of your daily plan, don't make that an opportunity to go off the deep end. It doesn't have to turn into a binge day.
8/17/14 1:18 P
Have a calorie range suited to your activity, etc, Eat protein a lot with fruits and veges and limit carbs. Do some type of exercise such as walking or biking. Keep at it slow and steady and you will succeed.
Fitness Minutes: (104,607)
8/17/14 11:11 A
I recognize that this journey is a marathon, not a sprint. I will backtrack sometimes, so need to get back on track sooner, rather than later…don't beat myself up…just make the next choice better. I'm 72, down 20+ #, would love to drop another 20. Meanwhile, maintaining is victory too.
Fitness Minutes: (18,443)
8/16/14 10:23 A
My mom used to make them for me anytime I was home sick from school or if my dad wasn't having dinner with us. I love soft fried eggs too..another thing my mom cooked a lot.
8/16/14 9:51 A
Shoot! My favorite comfort food is chocolate chip cookies. Eggs are such are great protein and good health food. My mom would often make them on Sunday evenings--or Fridays when she was tired. I will try them on my next off day! Thank you.
Fitness Minutes: (18,443)
8/16/14 7:15 A
It is about moderation. I don't deprive myself of anything I truly love. I do a lot of portion control to make sure what I love fits but it works out! I even found a recipie that makes just the right amount of pancakes for one person (pancakes are my favorite comfort food, my granny used to make them for me all the time), my spend favorite comfort food I eat a lot of...scrambled eggs.
8/15/14 10:58 P
You are very wise. Many good ideas. Hard, though. Huh? Be gentle with yourself. That is what I would say, I hope :), to myself
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29 8/15/14 10:22 P
Tip from a former 350 lb woman- Never deny yourself any food you enjoy or grew up with (comfort food), Use these as treat meals/snacks in moderation, If you don't enjoy some of the foods you like, it Will eventually end up in a binge, the guilt, then starting over each time. Don't Force yourself to eat something you don't like because its promoted as "healthy" you are setting yourself up for failure. Rework some of your favorite recipes into healthier versions. Eat at set time as much as possible 3 meals 1 or 2 small snacks per day. Prevents "grazing" the fridge and pantry for junk. Set a lunch size plate on top of a dinner plate for equal balance at the dinner table. Makes it appear you plate is also large. On a scale of 1-10 1 being famished 10 overstuffed, aim for about 7 or 8. Start Small. There is NO Magic Pill-if three was, overweight and obesity would be a thing of the past! Move more! Exercise is about activity. Begin with a short walk. I'm new to this site and here for the support, suggestions, and encourgement not to give up when I feel myself slipping backwards! Hope this helps, it has woked for me. This is some things that have worked for me.
Fitness Minutes: (34,089)
8/15/14 5:19 P
yes, i love this thread - never give up!
Fitness Minutes: (18,443)
8/15/14 1:30 P
Great thread with some very useful ideas and suggestions. I find what helps me is if I get a good night's sleep, I am less likely to make poor choices with food the next day. When I don't sleep well, I tend to eat to help keep myself awake and for some reason I am more drawn to sugary treats when I'm tired.
The hard part is ensuring that good night's rest...so cutting back on caffeine late in the day and taking some melatonin at bedtime helps.
8/14/14 10:41 A
Thank you for your insightful post. Something I have really been thinking about lately echoes what you have written. What do I need--not what do I want. Sometimes what I need goes off base a little. But, mostly what I need is to stick with this discipline and thinking. Your weight loss is inspirational. This is my first post. Thank you again!
For me, the most important thing was to make changes that make me happier (since I'm certainly not going to keep any changes that don't!).
Like Bunnykicks, I've found that I can make fabulous food from scratch (that tastes a world better than what I can get out of a package), and that it's an enjoyable enough "hobby" that I want to continue it forever.
As SimoneKP mentioned, I batch cook when I'm in the mood for it to be fun, and freeze portions for the days when I have no interest in cooking, so I don't have a "need" for convenience foods (although I'll occasionally have some just because I "want" to).
I learned to look at overall trends and monthly averages, so that there's no need to get my knickers in a twist about an aberrant day here or there. Yes, I go "over budget" on the calories on some days when I want to indulge in a restaurant meal or a cocktail or whatever, but they balance out with the days that I'm just not that hungry and so am at the bottom of the range.
The most important thing for me was taking the approach right from the beginning of learning to eat and live the way that I want to continue for the rest of my life --- I was essentially in "maintenance" right from when I started here, and, quite simply, I am thoroughly enjoying it!
Fitness Minutes: (18,443)
8/13/14 12:21 P
Portion control, lots of water, tracking food, working out most days. I'm 21 lbs down.
8/13/14 11:58 A
When cutting portions in half, for example at a restaurant, slice the flat way rather than lengthwise so that it looks like the same amount on the plate. Fool the eye, fool the belly!
8/13/14 11:42 A
I make sure I have plenty of healthy (or healthier) snacks around. I've upped my strength training as well.
Fitness Minutes: (562)
8/12/14 9:19 P
One day at a time. I can only manage anything today
8/12/14 2:54 P
-Count calories -Weight and measure all foods (everything) -Weigh (or measure) yourself -Cook at home -Cook in batches -Use the Spark Recipe Calculator -Keep your kitchen free of any food that could derail your goals -Do not eat refined carbohydrates, packaged foods -Move your body and lift heavy things
The first 3 of these was more important to me in the beginning, until I got to where I can eat and cook somewhat “intuitively”. For me, the weighing or measuring yourself is just a way to get a measurable feedback on how well you’re re-learning how to eat and exercise. Sort of a compass so that you can make subtle adjustments in your behavior until you get a sense “true north”.
8/12/14 1:46 P
batch cook and freeze emergency meals
Fitness Minutes: (3,070)
1,107 8/12/14 1:24 P
drink a glass of water before you reach for a treat aim for at least 4 veggies a day and work towards 7 freggies try to include bean as often as possible ... great fiber and nutrition ... boost serotonin opt for foods you chew rather than smoothies...you need the fiber avoid artificial sweeteners...learn to appreciate fruit for sweetness
Fitness Minutes: (40,967)
8/11/14 10:04 A
Keep your kitchen/fridge/pantry neat and well-organized. This makes menu planning, shopping, and meal preparation much easier. And it vastly reduces the amount of food you will have to throw away.
Find some type of exercise that you have fun doing. And then do it!
Fitness Minutes: (37,378)
4,383 8/10/14 7:08 P
Work hard and be yourself
Fitness Minutes: (9,848)
8/10/14 5:35 P
I try cultivating patience, reminding myself this is not a race, I have to remind myself often that I want to be healthier, and weight loss is just a nice bonus. This encourages me to make better choices without getting too frustrated when the scale moves slo.o.o.o.owly,
I have a nice Omron pedometer that I use all day and it's a good incentive to see how active I can be. I have a friend with a Fit it which I think is like the SP Activity Tracker and she finds it makes she want to see how much she can do.
Fitness Minutes: (58,916)
8/10/14 2:19 A
Thank you all for sharing.
Fitness Minutes: (1,527)
8/10/14 1:53 A
I like what I read on this page! Jeff, I admire you for not caving in to pressure. While I'm not offered drinks, I do the same firm approach when offered food that isn't in my calorie bank for that day. It helps also to ask questions. Why? Why do I have to eat that? Put the pressure feeder on the defensive.
The rest of it is the stuff we all know. Eat less and move more.
Keep up the good work everybody - we are champions!
change can't be for a set predetermined time, but in fact an actual change in lifestyle/diet.
Make whatever it is you are going to do -something in which can be relatively easily accomplished by you for a life time.
Fitness Minutes: (5,830)
3,567 8/8/14 7:44 P
"But seek first his kingdom and his righteousness, and all these things will be given to you as well. " Matthew 6:33
Fitness Minutes: (27,160)
159 8/8/14 3:53 P
DOLLIE I agree, we need to live in the moment and not get ahead of ourselves. In the past I spent too much time looking too far head that I forgot to take advantage of the present. Go luck
8/8/14 2:15 P
I love all the tips of success. What I am doing is counting calories 1300. I am using weights. I do 36 minutes on my exercise bike. I try to not sit long, just get up and walk some. I am trying to live in the moment, just today. I dream a little of when I get this weight off again. I look in the closet at the clothes I will get in but I try not to dwell on it too much where I won't get impatient. I have a long way to go.
Stick to the foods that you need to eat, no exceptions. If I am with my family and we decide to eat out, my meal is going to be on my terms or I am not eating at this place. Always make the right choice of foods you can eat and ones you should avoid. Food has to provide all nutrition, no junk food or empty calories.
Fitness Minutes: (1,946)
8/8/14 1:31 P
I find that using smaller plates/bowls helps me get proper serving sizes. Also, I am working on choosing healthier foods that will keep me full longer. :)
Fitness Minutes: (230,478)
2,243 8/8/14 10:40 A
I just reached my goal today--34 lbs lost in just 16 weeks! WOO HOO!
And part of my success was I tried to eat less every time I put food in my mouth--until my stomach shrank to the point that one small container of yogurt is SO filling I can hardly finish the whole thing!
I always try to find lean protein to nosh with each meal/snack...and I rarely eat processed carbs anymore. Very little rice or pasta, no bread, occasionally some whole-grain small-size tortillas. I eat a TON of fruit & a lot of salads. And my salads are HUGE--lettuce, spinach, kale, carrots, purple cabbage, tomato, fish or chicken, some shredded cheese, fat-free dressing. I drink a LOT of fat-free milk & water.
And I white-knuckle it every single night when the kids go to bed & I want to eat Doritos & junk foods! I buy HUGE bags of bubble gum & chew piece after piece after piece. And I accept that HUNGER WON'T KILL ME!
Of course, I also exercise every single morning--7 days a week, 365 days a year!
And each time the scale drops I feel like Super Woman! :)
8/8/14 9:23 A
Logging my food. Weighing in once a week.
Fitness Minutes: (9,816)
651 8/8/14 8:22 A
I just got a scale yesterday. It really puts amounts into presceptive. I portioned out a tablespoon of almonds for a snack (thinking that was about 1oz.), but when I weighed them, they weighed only .7oz. I was shorting myself and didn't know it.
I do prepare my food everyday and enjoy it also. I think of myself as my own personal chef. This scale will really help me with portion control.
8/7/14 3:06 P
For me, the biggest factor behind my success is taking back control over the preparation of the food I eat. I used to eat a lot of fast food, and when I did cook I relied on too many prepackaged/processed options. While this is certainly "faster" and "more convenient," as it turns out my belief that "I didn't have TIME to cook EVERYTHING from scratch" was actually false. I *do* have time if i make it a priority, if i stop looking at "cooking" as drudgery that must be avoided, an annoying chore that would interfere with my busy, busy life.
Yeah. I decided that I am no longer going to outsource my food prep. What was I "saving all that time" for, anyways? To lay around watching tv? To do a little online gaming? What exactly was I doing with all that "time" i was freeing up by not-cooking?
I've turned my thinking about it from a "chore" to a "hobby" and it's just part of my everyday routine now. I really really ENJOY the food I cook myself... which I believe will help a lot with the whole "permanent lifestyle/weight maintenance" challenge. I WILL keep eating this way, why would i not, i like it BETTER.
I thought it might be nice to start a thread where people can share their secrets to success.
What kinds of things do you do that has helped you achieve success?
For me one of the biggest things is the realization that it's okay to say, no thank you, to people when they ask me if I want a treat, whether that's at work, a friends house, a party or even in the grocery store. If the treat doesn't appeal to me and I don't really, really want it then I say no.
It's really no different than this, last weekend I was out with my husband and some friends at dinner, it was my birthday and one of my friends said he was going to buy me shots. "No thank you," I said politely. He started to insist that yes he was going to buy me shots (he had already had a few himself). So I said, "If you buy them for me, I won't drink them. I don't do shots, I barely ever drink alcohol and get buzzed on one drink. Why would I do shots? So I can throw up and feel like crap the next day? No thank you."
So yes that was alcohol but the reasons are many and varied as to why we may not want whatever "treat" is being offered, that one was just really fresh in my mind.
We have to advocate for our own health. If we don't do it, no one else will.
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