heatherdanyel: The safe rate of loss is .5-2.0 lbs a week (after the first initial weeks.)
I’m an awesome loser, I’m just a terrible maintainer, though I am getting better. These are my tips:
– drink lots of water. If you think you’re hungry, have a glass of water first. Thirst is often confused for hunger. Avoid sugary sodas, juices, smoothies, etc. Make half your liquid intake for the day water. (I love sparking water, it’s a nice switch from plain tap water. You could also try diffusing water with a bit of fruit if you really can’t handle plain water all the time.)
– think about when and where you eat, not just what you eat. Do you snack in the car? Or in front of the TV? When you’re sad, stressed, bored, tired? These habits are tough to break. You may have to completely change a routine (clean you car out completely and ban food from it. Snack before you leave for a drive, or plan a healthy snack for the car if you can’t go without. Fold clean laundry in front of the tv so its hard to eat. Take up a craft to keep your hands busy. Paint your nails – something different from what you usually do in these situations. Think about why you’re eating. Are you actually hungry? Or is this something else (I snack when I’m bored. I make terrible food choices when I’m tired, as an example.)
– Start your day off with a good breakfast – including protein.
– Don’t ban one entire food group. Seriously. There’s nothing wrong with going lower carb or with saying no processed carbs or focussing on complex carbs, etc. But your body needs carbs. You have to give it some. Just make sure they’re good, healthy wholesome ones. And on the same token, don’t be afraid of all fats. Like carbs, you need some. So get it from a natural, healthy source. You don’t have to eat all ‘low fat/non fat stuff’ – they’re often full of sugars or sweetners to mask the fact that they don’t have the fat content to taste good.
– Track. honestly. No one cares if you cheat on your tracking. It doesn’t affect anyone else. Just you. Even if the day didn’t go according to plan, track it and move on. Tracking really can help you see where you’re eating for a reason other than hunger. And it’ll help show you where you can make healthy changes. And it can be very eye opening. Suddenly that snack that tasted only alright isn’t worth it when you see the fat/calorie count. And if you can, track it before you eat it. It gives that pause to ask yourself “Do I really want this?”
– Get moving. Swimming, hiking, dancing, cycling, running. Whatever you like. Get some cardio in. You can’t spot reduce anywhere. Your body will lose it however it wants to lose it. Also, don’t be afraid of weights and lifting heavy. It’s highly unlikely you’ll bulk up. That’s not easy for a female. But it will help you build long, lean muscles. And it will raise your metabolism at rest for a period of time after you’re done lifting (12 – 24 hours). Burn more calories at rest? Yes! Please! You don’t have to live in the gym, either. You don’t need to go every day. 3 – 5 times a week is plenty. But make the time you’re in there count. Do something on your off/rest day. A walk with friends, gentle yoga, something so you’re active every day.
Those are my personal tips and what I’m making myself do (again!) I really focussed again last week. I’m hoping to be down 20 lbs by the wedding (it’s a bit of a tall order, for me.) That’ll put me under goal again. My big challenge will be maintaining, I’m not the greatest at it. I tend to slip back into old habits.
And FWIW, I lost 80 lbs about 9 years ago. I’ve never been back up to that highest. I’ve managed to gain back less each time (by following those rules above). I don’t go crazy. I don’t cut anything out. I practice moderation. I allow myself some ‘treats’ throughout, just not every day. I also don’t kill myself in the gym.
You can totally do this. And even if you don’t hit your ultimate goal in time for the wedding, you’ll have done something and gotten closer. 🙂 Good Luck!