I know that I have a long way to go till I have the proper healthy eating down. I have really done a lot better in the last 6 months, trying to cut out the artificial sweets and fatty foods. I have never been a big sweets eater, but I do like a candy bar once in a while. I got to where I bought the mini candy bars and try to limit to not more than 2 mini's a day. I try to snack mostly on things like peanuts. I do have nights that really go overboard, like the night I open up a box of Girl Scout Thin Mints, and eat half a box of cookies. I am really doing better and hope to continue improving.
A calorie is a calorie! And they add up fast, even when eating a lowfat, somewhat low calorie food like pretzels. I'm going to try that method of portioning out before I sit down. I have always enjoyed eating something while reading or studying, from long ago. But even a glass of tea can take the place. It's a marathon, not a race!
I'd have to agree-- I don't sit down with the whole container, box, bag, whatever of anything. It's way too easy to overeat. I portion out what I'm going to eat (and if you put it in the smallest bowl/ on the smallest plate that it'll fit on, it *looks* like more), put the container away, and then go sit somewhere else to eat it. I also try really hard not to be preoccupied with something else while I'm eating. Focus on the food, and enjoy it.
Ruth in Cookeville, TN Central Time Zone
Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh
30 Days until: Halloween
Fitness Minutes: (2,155)
3/3/14 3:24 P
I can't say exactly what calorie level I followed, since I don't track. I was able to lose weight by mostly eliminating unplanned and/or automatic snacking and junk food; and then substantially reducing portions of everything but veggies (those I increased) on top of that. Otherwise I ate the same way I had been eating previously and still do (with portions increased again). My best guesstimate has me in the 1700ish range for those periods of time when I was exercising about an hour most days, and a few hundred less than that when unable or unwilling to exercise due to injury or lack of motivation. For most of the time I was consistent with the exercise, though. (Nothing special, just walking and then some jogging, but it helped -- I lost a little bit faster when exercising than when not, plus it's nice not to have to cut food intake absolutely to the bone.)
I had two major and one minor problem with food that I needed to get a handle on. Wayyy too much junk food (and not enough of everything else) and mindless snacking were the two big ones. So I just told myself I was going to eat like the healthy-weight people I know eat in terms of junk food; that is, I don't eat it regularly, only if there's some kind of special occasion or it's something pretty special or that I love. And even then, moderation/small portions. I was prepared to white-knuckle that stuff but it turned out not to be as difficult as I was expecting most of the time. And probably the single most important thing I did for myself was stop ever sitting down with a whole container of anything. If I want something, whether as meal or as snack, then I get my portion in the kitchen, put it away, and go eat it somewhere else. Similarly -- at least when my in-laws are not around messing up the system -- food doesn't stay out on the counters. It's always away. I feel like taking just those steps went a long way toward reducing the mental effort involved in staying a bit below maintenance calories for an extended period of time and made it less likely for me to burn out on it all. Though I was really highly motivated to eat differently, too, and that does help.
The other thing I made a conscious effort to do was never to take anything seriously that my brain tried to tell me when I as hungry. :) Just about always if I just set whatever it was I was feeling aside until I'd had my next meal or snack, suddenly it wasn't really a big thing anymore.
As for my current weight, I sort of had the impression going into this that it was impossible and I'd never be anywhere near it. I hadn't been below 155 in almost 15 years and even that only when I had been seriously depressed and just plain not eating. I just kept doing what I was doing and for whatever reason the weight kept going down at the same rate or thereabouts, so I didn't change anything until I hit 150 (SP's original goal for me) and started slowly increasing my portions again. I don't know to what extent I was just lucky, but that's how it worked out.
You can do it. Be persistent, be realistic, be flexible, never give up.
Height 5'8 1/2" SW: 190+ CW: 139.0 (trying to regain back to low/mid 140s after IBS problems)
5K 4/21/11: 31:55
69 Maintenance Weeks
Fitness Minutes: (161)
3/3/14 9:23 A
I was looking at the stats you have listed and we are very much the same in height. My starting weight was 179 as of last Monday and my goal is 158-160. You are at 145! Wow! What helped you, what calorie level did you follow? I'd love to hear your success! I am really motivated. Thanks!
current weight: 173.5
Fitness Minutes: (155,645)
10,241 3/3/14 9:09 A
Yes, it's relaxing to read and munch, but you can put a lot of calories away and not even be aware of them. I'm really trying to consciously enjoy what I eat and not zone out. It's too easy to look up and suddenly realize you've eaten a whole lot of calories and not even noticed. Hang in there and drink your water, the salt will eventually drain out.
"I owe everything you see here to spaghetti."
current weight: 173.3
Fitness Minutes: (161)
3/3/14 7:42 A
Well I learned not to sit, read my iPad and munch. I had the container of mini pretzels and ate way too many! That affected my weight this morning bc if all the salt. I had a great week of tracking and not going over. In one fell swoop it was sabotaged bc now I can't see if I had any weight loss. Well, I have to look at this as a learning and not best myself up! New day, new week!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.