A sane approach to weight loss?

posted 2 years ago in Wellness
Post # 31
Member
9152 posts
Buzzing Beekeeper
  • Wedding: October 2013

eat healhty, and make sure you eat enough (don’t starve yourself).

lean protein, veggies.

and working out.  make sure you are doing some kind of weight lifting or strength training, not just cardio.

Post # 32
Member
1424 posts
Bumble bee
  • Wedding: March 2017

I feel you. Since I’ve gotten married in March I’ve gained 20 pounds and it’s due to lifestyle changes. Darling Husband LOVES fast food and desserts so I just kind of follow him and eat bad too. I liked curiouscat’s approach, will have to use it. Sometimes when I’m trying to eat better if I pick up a cupcake or whatever I think to myself, “Is this worth gaining weight or staying at my current weight?” Most of the time if I rationally think it through I will put it down. I LOVE food and like to be free with eating too. Definitely cooking makes things easier because I feel like I can make pretty yummy meals without splurging on calories. I like to find weight watchers meals on pinterest and make those. I did WW for 3 weeks and didn’t lose anything , I felt it was very relaxed but I may have lost if I kept it up. I think it’s more of a slow process.

Post # 33
Member
383 posts
Helper bee

This is not a humble brag, I promise. But after 2 kids, the reason I am able to maintain a 26 inch waist is as follows:

Eat small portions and know when to stop. I simply eat until I am satisfied. I am never ‘full’…just sated.  

No processed foods (anything that comes from a can or the center aisles, cut it out)

No white foods (well, I do eat white potatoes but overall, I do not eat anything white althought I indulge in pizza roughly twice a month)

Without working out, this alone has kept my weight down. However, I do strength training like a couple of times a week. I also eat a lot of fruit (natural sugar) and rarely do I eat processed sugar.

There are no shortcuts (well, outside of surgery). It still boils down to calories that go in and what you burn off.

Post # 34
Member
1366 posts
Bumble bee

 

I drink tea at night when chip cravings set in. It satisfies in the same way. 

I also try to eat the same things and portions from week to week. It makes it easier to know what might have caused sudden weight gain if a new variable gets introduced into my diet. For example, I don’t drink soda, but if I started to drink 1 can a day and also gained weight, I would know soda is the reason and I would stop drinking it. If I didn’t gain weight, I would enjoy my soda guilt free. That process is easier for me rather than tracking calories.

Post # 35
Member
1808 posts
Buzzing bee
  • Wedding: May 2018

You gotta make sustainable changes that work for you.  I went keto 2 years ago and have lost 100 pounds and kept it off. My BMI used to be obese and now it’s normal. Keto works for me since I like eating this way and it allws me to eat what I want without wasting calories just because they are there. I never really loved pasta or bread, just ate it because t was there lol. Keto doesn’t work if you are a carb lover, but something else would. 

Just make small changes and remember you can’t outrun a bad diet. I have friends who started working out like crazy at the beginning of the year and gained weight because they became hungrier and ate more, then gave up. That said, working out is fun and great for you, just not as important as diet for weight loss. The Boyfriend or Best Friend and I got to a personal trainer once a week. Maybe y’all can start doing more active hings together?

Also, sleep is a hero for weight loss. Make sure you’re getting enough good quality sleep because that help with so many things in life. It’s a lot harder to resist that candy bar when sleep deprived lol.

I’d just try to find ways to slip more veggies into your meals.  Frozen veggie are the bomb and so easy. You can do it!

Post # 36
Member
2660 posts
Sugar bee

I’ve been able to lose {and keep off} 30+  lbs since mid summer.  I simply cut down my portions, ate junk only occasionally, limited my wine to a glass a day, if that. And I found a substantial breakfast key in controlling cravings

The biggest thing I did was join aa gym and do cardio 3-4 times a week,no excuses.

I have to take medicine that makes weight loss very difficult, but I stuck with it and have gone from a 14to a 6,

Post # 37
Member
728 posts
Busy bee

Just thought of one of the biggest changes I’ve made. I don’t buy read meat anymore (well besides bacon because that was the one thing Darling Husband said he would not subsitute lol). I use ground turkey in place of ground beef, turkey burgers, turkey sausage,etc. We do occassionally go out and eat steaks or if I go to a cookout I’ll eat red meat but I just don’t buy it to cook in my house. It cuts down on so many calories and it’s so so easy IMO. I really don’t miss it at all.

I also try to be aware of the sides I make for dinner. Less potatoes and mac and cheese and more veggies and rice. Making it a routine rather than a diet just makes it part of your life rather than a punishment (how diets feel to me)

Post # 38
Member
2826 posts
Sugar bee

The best thing that works for me is counting calories and using a fitbit to track steps and calories burned. I know it SOUNDS obsessive, but it actually makes it like a kind of fun game with more immediate rewards – lbs come off slowly if you’re doing it right, but it’s much easier to tick off your day as having burned more than you consumed. Eventually you get better at ball parking calories as well so you don’t need to obsessively track it. 

It’s more sustainable for me because when i try to cut out food groups I end up having to skip going out with friends or having satisfying dinners out etc. Or I feel hungry and tired and end up bingeing. 

Also – find exercises that you truly enjoy doing. The more you enjoy it, the more you’ll do it. Sure do a gruelling boot camp or something once a week as well, but going for walks with friends or taking up yoga or rock climbing is a lot more likely to be something you do more. PLUS your walking/yoga/whatever buddies will be encouraging and make it more fu. 

 

 

Post # 39
Member
668 posts
Busy bee

Beachbody’s container system has been a game changer for me. I’ve tried so many diets and as someone with disordered eating, I need some type of structure. I can’t speak to weight loss because that isn’t my current goal (just working on maintaining) but it’s been very helpful for me to have a healthy, balanced mind set.

Post # 40
Member
166 posts
Blushing bee
  • Wedding: May 2014

I sometimes think that starting with HUGE changes makes it so that I give up more quickly.

What’s worked for me in the past is starting with more achievable goals such as:

– Workout 3x per week. This could be a 30 minute brisk walk (brisk being the operative word) or strength exercises streamed on my computer, yoga, etc.

– Buy a 20 oz water bottle and drink 4 of it every single day. No excuses. I like to get more of it in the morning than in the evening so I don’t pee as much at night. Ha!

– I don’t typically say I’m on a “diet” – restricting calories is tough and I give up. Instead, I say, I’m cutting out xyz foods right now. Then I can still eat to satiety, but just avoid those items. Usually it’s sugar and processed carbs. So I would get most of my carbs from things like sweet potato, quinoa, oats, etc and avoid breads, candy, ice cream. 

If you have a problem with portion sizes, then you may want to calorie count in addition to make sure you get the right amount. But please don’t cut down to 1200 cal or anything crazy like that. Google search for a calculator to find out your BMR – that’s the base rate you need to have to survive if you were comatose/sleeping. It needs to be a bit higher than that. Most people’s BMRs won’t be below 1400. (I’m 5’4″ and 130 lbs and my BMR is about 1450 – on days that I track calories, I usually get around 1800-2000 for maintaing weight – cut it down by 200-300 cals if I wanted to lose weight.)

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