What has helped you lose weight?

posted 3 months ago in Wellness
Post # 46
Member
44 posts
Newbee

Intuitive eating and regular exercise is what’s working for me.

I had to change the way I thought about food and my body. Because I had been eating restrictively on and off for years by trying to stick to a high caloric deficit, I was hungry all the time and had lost the ability to accurately tell when I had eaten enough. This led to binge eating during and after periods of restriction. While I would be able to lose some weight during caloric restriction, I always gained it back and then some, because it wasn’t a sustainable way of eating. I also found that counting calories had a negative effect on my mental health.

A lot of research into weight loss does show that while restricitive diets may cause weight loss short term, the majority of people who participate in them gain the weight back, and have more weight gain over time.

Intuitive eating isn’t easy to start with if you have issues with food, or have been dieting for any significant period of time. You have to learn how to do it properly, otherwise people just end up eating loads of foods tehy proviously saw as “forbiddden” or “bad” , gaining weight and thinking it doesn’t work for them. You need to learn how to get in tune with your body’s needs.

It took me 8 months until I was able to accurately recognise when I was satisfied vs overfull. I did gain around 6-7lbs during this period of learning, but then my weight plateaued and I’ve been losing around 0.5lbs/month since then. I know that sounds slow, but its sustainable for me and has helped me get rid of the diet mentality that I’ve had since I was 14. The following books helped me to learn about how to eat intuitively: 

https://www.amazon.co.uk/Intuitive-Eating-Revolutionary-Program-Works-ebook/dp/B006ZL3P4G/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1572003300&sr=8-3

https://www.amazon.co.uk/Intuitive-Eating-Workbook-Principles-Relationship-ebook/dp/B01LW1CXVO/ref=pd_cp_351_4/259-3414828-1003458?_encoding=UTF8&pd_rd_i=B01LW1CXVO&pd_rd_r=32e64a35-dfb0-426a-be32-27016157496a&pd_rd_w=RClTS&pd_rd_wg=2X0mb&pf_rd_p=1ed602c2-81bc-4963-a32e-87d65a0bdbac&pf_rd_r=JF6K86S4BRXQ3BDBQDJ7&psc=1&refRID=JF6K86S4BRXQ3BDBQDJ7

I tend to eat nutritionally dense foods 80% of the time, and “fun” foods 20% of the time. Most of my protein sources are plant based, and the majority of my carbohydrates come from wholegrain sources. This the balance that makes my body and mind feel best. I get the nutrition I need while also getting to enjoy food and not worry about it. If you don’t know much about nutrition, I’d recommend looking at Canada’s food guidance. https://food-guide.canada.ca/en/

Encorporating regular exercise really helped too. Before, I always felt drained – probably because of the restriction, so I never felt energetic enough to exercise consistantly, and when I did exercise I just felt exhausted.

Now, I do some form of exercise every day for at least 30 minutes, usually 45-60 minutes – either walking, swimming, yoga or dancing as those are what I actually enjoy. I’m not someone who’s ever had that endorphine rush feeling from exercise, but afterwards I no longer feel drained or tired. I have noticed my stamina and strength improving. 

Post # 47
Member
1491 posts
Bumble bee
  • Wedding: City, State

I am so worked up by this thread. I have started writing a response three times now and deleted it each time.

Read this twice if you need: WEIGHT LOSS IS NOT AS SIMPLE AS CALORIES IN < CALORIES OUT

If the above was true, weightloss and dieting would not be a multi billion dollar industry. 

Please quit your over simplifications and generalizations– they can be extremely damaging. 

Post # 48
Member
478 posts
Helper bee
  • Wedding: November 2020

If actually is that simple, though.  Weight loss/dieting is a billion dollar industry because most people either don’t understand that or don’t stick to it.  If you are eating under the amount of calories your body burns, you WILL lose weight.

Post # 49
Member
3241 posts
Sugar bee

pinkflamingos :  Eh, not necessarily. Calories aren’t even that simple. Caloric density plays a HUGE roll in people gaining weight and/or it being harder to lose weight. All calories are not equal. 

If you start comparing 100 calories of different foods, it’ll become clear what will fill you up longer and make you more full, and what is useless at filling you up. That’s why people eat so much more than they need, because they’ll eat 1,500 calories in a day and be starving. 

Not all calories are created equal, and not all calories act the same. Weight loss is a billion dollar industry because they know people want a quick fix, fast results, and want to still be able to eat whatever they want. If it was as simple as calories in, calories out, we wouldn’t have the millions and millions and millions – and growing – of obese people we have today. The industry has been preaching calories in, calories out for over 50 years – and the population is getting fatter.

Post # 50
Member
3 posts
Wannabee
  • Wedding: November 2020

Everyone should go follow @syattfitness on instagram. The guy ate a Big Mac everyday for a month and still lost weight. It is actually as simple as calories in vs calories out. No one said it was easy to maintain a calorie deficit though. Obviously eating nutrient dense foods is going to healthier than junk food. But unless you have an underlying condition (which needs to be diagnosed by a doctor) it is actually that simple. Calorie deficit.

@oatmilk has the right idea… i finally bought into the *slight* calorie deficit over the long term and finally lost 20 lbs over the past year through weight training and tracking my calories. (Read:20 lbs over a year is less than 2lbs per month). It’s totally managable without feeling hungry all the time. And I still go out for drinks each weekend. Shocking.

Post # 51
Member
315 posts
Helper bee

Weight loss is a billion dollar industry because people generally want a quick fix with minimal effort…..I mean, who wouldn’t if that were actually possible??  But it isn’t.  

Make no mistake – people write books and develop new products to make money.  Some of them actually help, temporarily or permanently, not because the actual formula has changed but because everyone’s approach to the formula is different – what works for you may or may not work for me. 

Weight loss still is – and always will be – calories in/calories out.  It IS that simple….how you get there is individualized.  

(Note:  talking about weight loss….not commenting on the merits of various opinions about long term nutrition)

Post # 52
Member
1491 posts
Bumble bee
  • Wedding: City, State

pinkflamingos :  100%, unequivocally, you are wrong.

A calorie is not a calorie for everyone. You fail to acknowledge those who have food allergies, insulin resistance, or diabetes, to name a few. Those people realize it isn’t just HOW MUCH they eat, but WHAT they eat.

Mic drop.

Post # 54
Member
315 posts
Helper bee

Yes, but we’re talking about weight loss in this thread, not managing a condition or disease.  Those are two very different things.  

TheMrsTulip :  

Post # 55
Member
2518 posts
Sugar bee

Instantpot.  My problem is I work long hours with a long commute and by the time I get home, I’m starving and cranky and ofen wind up ordering delivery.  And I often “reward” myself with delivery that is high calorie, like pizza. 

On the weekend I do a combination of meal prepping (measuring and sticking ingredients in a big ziplock bag or tupperware container and labeling with instructions) on the weekend as well as cooking a few things and refrigerating/freezing them in single portion sizes.  This way, when I get home I just have to dump the contents of a ziplock bag into the instantpot and turn it on, or grab one of the single servings of something I made on the weekend.

I also found out that having a small high protein snack before I leave work really helps prevent me from being starving and cranky when I get home – like a small handful of almonds.  This helps prevent me from making the pizza-every-night bad choices.

Post # 56
Member
172 posts
Blushing bee
  • Wedding: November 2019

Intermittent fasting/eating windows. YouTube has some great inspirational videos on real people losing weight on fasting. Doesn’t have to be perfect, basically use your sleep hours as most of your 16 hour fast. Can have plain black coffee, plain tea or water until your eating window. You can do this !

Post # 57
Member
478 posts
Helper bee
  • Wedding: November 2020

TheMrsTulip :  lol you can pick the mic back up.  For losing weight, I’m 100% correct.  

Post # 58
Member
551 posts
Busy bee

pinkflamingos :  Maybe I’m a little calorically dense (haha!), but what about metabolism? Thyroid function? Hormonal balance? I have an uncle who eats nothing but snickers bars and fast food and weighs less than 110lbs. Meanwhile, since menopause, my mother has eaten nothing but vegetables and lean protein every day and can’t seem to lose more than three pounds. I don’t count hormonal fluctuation as a “disease”, either. You’d be surprised how many people walking this earth have some kind of deal as far as hormone production goes and don’t even know it. PPs are right, not all calories are created equal for all people. 

ETA: Maybe I should have been more clear: My uncle does not eat junk food like a little bird, he gorges on it, and my mother hardly eats anything by my standards. 

Post # 59
Member
5866 posts
Bee Keeper
  • Wedding: July 2018

ecrisrien :  I don’t understand how your anecdote contradicts pinkflamingos‘s point though.  You can under eat calories wise on junk food and over eat on healthy food. You’re assuming that because one eats poorly and one eats well in terms of nutrients that the former should be heavier and the latter should be losing weight but the nature of their food choices don’t always correlate to our idea of low or high calorie. 

Post # 60
Member
478 posts
Helper bee
  • Wedding: November 2020

zzar45 :  Exactly.  I eat candy bars often, but I stay under 1400 calories, which is my TDEE.  Also, the older we get, the less calories our bodies burn, so caloric intake needs to be adjusted with age.  And people with hormonal issues will still lose weight with CICO.  

edit because I saw the edit about the uncle: men will generally burn more than women because of muscle mass and height, but your Uncle is not immune from CICO.  He is still eating less than his body burns if he isn’t gaining weight. Everyone has a different TDEE (depending on weight, height, physical activity, etc) and would have to eat less than their personal number to lose weight.  Plus, just because you see him eat a ton doesn’t mean that’s how he eats all the time.  Family members always have a false impression that I eat way more than I do because they see me eat at social events.  What they don’t realize is that would be my only meal of the day.

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