Possible to lose weight without super restrictive diets?

posted 1 year ago in Fitness
Post # 16
Member
865 posts
Busy bee

I’m on Keto with IF. I fast from 8p-12noon 

Post # 18
Member
2076 posts
Buzzing bee
  • Wedding: October 2018

I have eaten a low carb, moderate protein, high fat diet for about 2 decades now and it’s the only thing that has helped me to maintain a healthy weight and keep all of my other markers (cholesterol, blood pressure, etc.) within a great range. I get my carbs from vegetables and select fruits (mostly berries in small amounts). There is no medical reason to eat processed sugar, pasta, bread, and junk food. You don’t need whole grains to be healthy. I do take periodic breaks and enjoy those foods, however, because they taste great. It’s a very natural way to eat and extremely sustainable in the long run.

Post # 19
Member
1003 posts
Bumble bee

This website is really helpful if you want to focus on eating healthy “real” food https://www.100daysofrealfood.com/   Lots of recipes and explanation on what’s good/bad for you.  

Post # 20
Member
260 posts
Helper bee

Having also been incredibly sick of dieting and thinking about food all the time, I’d strongly recommend the book Intuituve Eating from Evelyn Tribole. It was truly a life saver for me.

 

Post # 21
Member
2076 posts
Buzzing bee
  • Wedding: October 2018

“However I really dont want to teach myself even more unhealthy eating habits (certain foods are bad & off limits, I cant eat when my body is hungry because of what time it is)…”

Well, keto with or without IF has been around a very long time (way longer than low fat diets) and is a very healthy way to eat. And honestly, certain foods are bad. I don’t make anything permanently off limits, but I know what’s good for my body and what makes me gain weight.

Post # 22
Member
47188 posts
Honey Beekeeper
  • Wedding: November 1999

You are on the right track by trying to think how you can lose weight and be healthy without “dieting”. Anyone can diet, but few can sustain it. The minute you go off the diet you go back to old eating habits and regain the weight,

If you make the healthier choice each time you eat, eat smaller portions and increase your calorie expenditure exercise)  the  weight will come off.

Have you met with a dietitian to get a review of your current eating and hep you plan a lifestyle change? The one thing that stood out to me in your current eating plan was “cheese”. Your mid-morning snack is also another full meal.

 

Post # 23
Member
5557 posts
Bee Keeper
  • Wedding: July 2018

Charliejeorge :  while you diet sounds fine it really depends on how much you are eating. Protein shakes are great for getting in protein but many people seem to think they are a low cal healthy option but that is just not the case, if you’re adding a protein shake on top of your normal intake then it’s just going to be extra calories. The second thing I noticed is you are having 2 breakfasts.    A protein shake and fruit is already a hearty breakfast, eggs, meat and cheese is not a pre lunch snack it’s a huge breakfast. In most cases that would be too much for breakfast alone. Skip it during the week and have it on the weekend AS your breakfast. Do you work in an office? One thing I do is eat my breakfast when I get to work rather than when I’m still at home. Honestly I find if I eat my breakfast at 6:30 then I’m definitely going to need something more substantial by 11, but all that’s doing is adding another entire meal as I will still be hungry for lunch and dinner. Putting breakfast off until about 8:39/9:30 helps keep me full until lunch and I find I’m so busy getting ready and commuting in the morning that it’s fine to hold off that extra hour or two for food.

You have cheese twice just in the working day. Now I’m going to assume these are generous portions considering you have a lot of weight to lose. You don’t have to count calories all through the day but you should work out the amount of calories in a typical portion so you know how to gauge a normal amount by eye in future. You’re probably consuming 5/600 calories just from the cheese alone before dinner time. 

People assume things like cheese, seeds and nuts are super healthy and while they can be good for you the reality is many people have no idea what a portion looks like on these foods. They are very dense in terms of calories and adding that on top of your 3 meals could really pile the weight on. 

Post # 24
Member
355 posts
Helper bee
  • Wedding: July 2017

Not only possible, but the best way to do it IMO. Wish I had a link to one of the lists I’ve seen of very simple common-sense guidelines for eating well – but they generally include things like:

– Eat 3 square meals a day. No snacks!

– Eat slowly. It takes 20 minutes from when you stop eating until you feel the full effect of the food.

– Obviously eating real/whole foods at least 80% of the time is best.

– Be sure to get enough protein and fiber.

– Eating at the same time every day tends to help.

That’s just off the top of my head, but there are some good lists like that. 

The hard part is that, with ~100 lb to lose, there’s no way around it: you will be hungry, often, for a long time. I don’t think there’s any way to lose weight without hunger.

Even once you’re not losing weight, hunger is a daily experience for many people at a healthy weight, and that’s not a bad thing. What’s bad is sitting down to a meal when you’re not even hungry. 

Post # 25
Member
9811 posts
Buzzing Beekeeper
  • Wedding: September 2013

Charliejeorge :  do you eat enough fat?  It seems most of your choices are pretty good but I could see it maybe being a bit too low in fat that it doesn’t fill you up long enough so you end up being starving in the PM.  I like the other suggestions people have made but don’t be afraid of fat (of course since fat has so many calories per gram you don’t want to go crazy but I wouldn’t do low-fat either).

Honestly, a shake/smoothie in the morning just doesn’t do it for me and I always end up hungry.  So I eat more of an egg/cheese/veggie bake or breakfast sandwich or oatmeal and I can last through lunch with no snacks.  

Post # 26
Member
1607 posts
Bumble bee
  • Wedding: October 2019

Charliejeorge :  that’s really encouraging, thank you for saying such a kind thing. I have been doing a lot of reading about human behavior which is helping me on my own journey. I am also going to school for my NASM and take nutrition and excercise pretty seriously. 

It was intersting that you said you want to establish a better habit. That is actually the perfect word for it. Any number of things can work for reestablishing what those habits are for you. is it going for a brisk walk around the block as ‘punishment’ and then feeling better after you have done it? Is it removing alcohol from the house and drinking flavored seltzer water instead (new habit also alcohol has a ton of extra unnecssary calories)? Is it getting out and doing something so you dont get ‘stuck’ at home? I think journaling could help a great deal I bet you would uncover some intersting things even if you stuck with it for a week. 

Good luck to you Bee 🙂 

Post # 28
Member
2069 posts
Buzzing bee
  • Wedding: March 2019

I agree with a lot of the other commenters. Personally, I do keto becuase it is truly the only thing that works for me, and I feel so much better on it. Like you, I’ve been struggling with my weight all my life! 

Here is what I would suggest: First of all throw out all the junk food at your house. Don’t even keep it in there, that way you’re not tempted by it. 

Second, go buy a food scale. I use mine all the time. As soon as I come home from the grocery store, I divide all my food into individual serving sizes so I can grab them as a snack really easily. Meat and cheese get divided into 1oz portions and one of each goes in a baggie or container in the fridge. Same way with almonds, all go into 1oz portions. I even divide up a pint of halo top when I get home so I’m not tempted to eat the whole pint! Veggies and fruits are divided up as well. Just so I can have something quick and easy to snack on. It also stops me from overeating because I have to open up a new container. So I am more mindful of how much I am eating. When I go to open up a new container I always drink a glass of water or something to stop and let my stomach signal to my brain that I’m full! 

Third drink a lot of water. This is one thing that has always helped me

Just stick to eating real foods. Try to get carbs from fruits and veggies instead of bread and sugar. Keep any carby meals in the morning, and for dinner just go with protein and green veggies. 

As for workouts, try to just stay active. Take a walk every night. Do pushups and squats during commercials of TV shows you watch. Do yoga. Just stay active and try not to sit for too long! Sitting is the new smoking!! Set an alarm to go off evey 30 min or so and get up and move for a little bit. 

Its a big attitude adjustment. I actually read Boss to bikini and for some reason, that just clicked with me! I started keto last year, lost 40lbs and re read the beginning of that book any time I need some motivation! 

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