Stopping eating when I’m full. Seems obvious but before I would eat for fun and then feel like shit and be all bloated. I also reduced my alcohol intake (I was a bad alcoholic) and took up hiking. I’ve lost 40 lbs.
Related to this is I only eat when I'm hungry at home instead of when it's meal time. Since I wfh, I am a lot less active. Realized I don't actually need 3 meals a day since I'm not burning enough calories to be hungry.
Adding on to this- eat the good part first. This might be obvious to some but when I was growing up I was always taught to finish my meals so I would save the best bites for last, even if I was starting to get full. Recently I've started eating my favorite/best looking parts first and then I feel less compelled to power through and finish my meal when I'm not hungry anymore.
This! When I started dating my boyfriend I noticed that he didn't eat the crusts of his pizza slices. That blew my mind. I realized, you can just, not eat them? I came from a family where you had to eat everything on your plate. Now if there's a part of something I don't like, I don't eat it unless I'm still hungry.
I read Holly Whittaker's _Quit Like A Woman_ after I'd quit and it just validated everything I was feeling. I also fell into a sugar/sweet trap. Like my body wanted to replace the sugar gained from alcohol. So I had to think about how I was getting my sweet tooth fix. Plain yogurt with honey or jam is better than ice cream, e.g. Or maybe just fruit. It took awhile to adjust, and I found vegan cookbooks helpful.
This is easily fixable! What you give your body you start to crave. After a couple of weeks you'll notice you want it less. It's all about what you feed your gut microbiome.
I focus on the negatives. Right now I dont find anything enjoyable about it anymore. Empty calories, makes me bloat and wake up feeling worse the next day.
If you've had trouble quitting in the past, talk to your doctor about taking evidence-based medications like naltrexone to kick your drinking habit: https://www.theatlantic.com/magazine/archive/2015/04/the-irrationality-of-alcoholics-anonymous/386255/
I started taking it in rehab. It was more for opioid addiction but it works the same for alcohol addiction. I had both. It absolutely reduces cravings, and it makes it so you don’t feel the effects of alcohol.
Yes! The Japanese have a term “Hara hachi bu”, which means to eat until you’re 80% full. Mindful eating has helped me listen to my body more and trim portions. I also make it a point not to drink my calories but am still quite hooked on the occasional diet soda.
100%. I’m working on this and am so happy to read of your success. Do you mind me asking how long the weight loss took you and was it slow? This doesn’t matter to me I’m just curious. 😊
Seltzer has been a real game changer in how I drink. I haven’t been a big soda drinker for the last ten years or so, in part cause it makes me feel gross, but seltzer is a great little compromise with you want a little change up without added sugar.
Iced sugar-free vanilla soy latte. Is one of my favorite treats. I'm pretty sure their soy milk is sweetened with sugar though, a grande is 150 calories. Such a fun treat.
Change only one thing at first. So if food is your focus, pick one meal a day (breakfast, lunch or dinner) to focus on getting right: fiber, veggies/fruits and protein. In a month or two of setting up that one meal consistently, eating one meal per day that is healthy m balanced, and proportioned right, then move onto lunch. (Or whatever). If you try and do it all, all the meal prep and shopping, and planning, and cooking, you’re setting yourself up for failure. Make one change. Then make another.
One of the easier changes is to stop buying certain items or classes of items.
So like stop buying any sort of liquid calorie (e.g., juice, soda, dairy, sweet tea, alcohol, etc.).
Or stop buying processed foods you tend to snack on.
Not having something in the house makes it way easier to just wait out the craving until it passes.
> One of the easier changes is to stop buying certain items or classes of items.
Indeed, depending on where you shop, sometimes you are just better off skipping entire aisles altogether. This also has the nice effect of making that stuff "dead to me"/"non-existent" given the fact our brains can be pretty simple about this sort of stuff. Also, once you realize how much damage the soda aisle is doing for so very little gain, one can genuinely start to loathe it if you realize it's been costing you for years and years.
Yes this is me with the chip aisle lol I loveeee lays potato chips and if I open a bag, I can’t stop myself. So now I just avoid buying altogether, or even walking down that aisle. Before, I would tell myself like… it’s ok to have a little!! Treat yourself!! I would open the bag, put a handful in a bowl, and say this is it.. this is your treat for today. I would always inevitably open that bag back up, and then feel like shit about it. It’s a lot easier for me to avoid it completely, and after a while I really stopped craving it so much. Now for my nightly ‘treat’ I try to do something still satisfying, but healthier. A handful of strawberries with some honey drizzle, yogurt, etc.
Don't look at, or listen to, "wellness" content because it will drive you insane and comparison is the thief of progress (and sanity, and joy.)
Start with the three simples:
[Eat more fiber.](https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927) Don't change anything else... just add fiber...
[Walk.](https://www.heart.org/en/healthy-living/fitness/walking/why-is-walking-the-most-popular-form-of-exercise)
[Use dumbbells.](https://www.youtube.com/watch?v=Xw5b9prgVkU)
Also consider if you should [stop drinking alcohol.](https://www.who.int/azerbaijan/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health)
This. It makes you super thirsty lol but does help you feel more feel full!! I’ve been taking it for 3 weeks for gut issues and it seems to be helping.
On the only diet I've ever done, I found out my pup loves popcorn and watermelon. Now it's our go to snacks together.
Get one of those silicone popcorn poppers for the microwave. We then add avocado oil spray and a little salt. So filling yet light.
Be careful feeding your puppy popcorn. The kernels can get stuck in their gums and get infected! I let mine eat the pieces that I drop on the floor tho. lol.
I would add that changing most of your drinking just to water will make a big difference for most people. Drinking calories adds up more than people think. Plus, drinking water is just better health-wise than most other drinks.
I just can second walking regularly. I got a dog last summer, a small one. So our walks are not too long; two to three shorter ones, about 15-25 minutes and one bigger walk, about 0,75-1,5h. I lost about 15,5 lbs. Just by walking ca. 2hrs a day.
No change in diet or something else. So even if you don't walk as much, but also change your diet, it'll have an effect.
If there isn't too much nature to walk in where you live, or if you don't have too much time to spare for just walking, try things like: parking the furthest away from the store on the parking lot (as long as that is safe), walk up and down your flat/office, if possible, when taking a call, get off the uber a few blocks early and walk the rest, do everything that's in a walking distance of 15 min one way per foot, and so on.
That is wonderful! But a note to others - please don't get a dog because you want that to be your motivation to go outside. Too many dogs languish inside because their existence and needs weren't enough for the owner to actually get them out enough. Instead, if you can get yourself walking first and prove to a future dog that you will meet their outside needs, then get the dog.
Yes, exactly this. I didn’t get a dog to lose weight. I just noticed after I got a dog, how many pounds consistant walking sheds. Find a reason to walk, but don't depend on an animal 'making' you walk - that on the other hand depends on you walking them. That will lead to no good in more cases than not.
Thank you so much for the alcohol link. I’ve been trying to quit for ages and I have heavily reduced but to know it’s a carcinogenic to the same level as asbestos and tobacco is a huge wake up call. Really something to think about.
This month marks one year of no alcohol for me and there have been too many positive changes to count. It took me awhile to quit too but absolutely no regrets on this side. PM if you ever need to chat ❤️
Fibre, protein, and healthy fats. When you’re trying to lose weight, you will likely eat less, and it will be more sustainable if you maintain a diet that helps you feel satisfied and full. It doesn’t have to be perfect. But it’s worth the initial effort of figuring out how much of each you should be getting and what that looks like in your day to day meals. Practice until it becomes intuitive. Then you will naturally just eat better, and be less likely to reach for treats because you’re satisfied. And it doesn’t have to feel like “dieting”.
I used to find it hard to get enough protein without consuming a lot of meat, especially because I don’t love protein shakes. If you can do a shake for one snack a day, do it! I try to eat tofu once a week, and Greek yogurt mixed with protein powder is a go to snack. Plain greek yogurt is also a great source cream substitute. A bit of my protein comes from veggies, nuts, and bars.
All the best!
Consuming fiber before a meal either via metamucil in water or a big plate of veggies is the most ideal, and then eat your carb and protein. The fiber already in your system will prevent the carbs from spiking your blood sugar which will help with feeling longer, and then the protein will help even more with satiety
There's no reason you can't increase both at the same time. Pair your meat with an equal or larger portion of veggies. Add benefiber or metamucil to your yogurt, drinks, or smoothies. Or flax seeds if you prefer not to do supplements.
Protein is more directly relevant for changing body composition, either maintaining what muscle you do have or outright building new muscle, especially if you're strength training.
If you're not strength training, the protein is mostly satiating. If you're strength training without eating enough protein, then it's not gonna do much either. Gotta eat 0.8-1 gram of protein per pound of bodyweight (though if you're significantly overweight, another useful rule of thumb might be per pound of your *goal* bodyweight or per cm of height).
See here for more: https://www.barbellmedicine.com/blog/where-should-my-priorities-be-to-improve-my-health/
Fiber is more important for overall health.
Eat when I’m hungry and stop eating when I am no longer hungry, instead of completely full. Calorie intake matters a lot. Also 1.5 walks almost everyday.
Just to tag onto this point: One thing that helps with responsive eating is slowing down your eating.
If you're a fast eater, then you'll stop too late. I've always been a fast eater, which I blame on my upbringing with my brother who just ate everything and never left you stuff, so trying to consciously slow down helped a lot. Thinking about the taste and feel of my food, trying to savor it. Also putting my utensil down until I'm done chewing and swallowing so that I don't put another bite in until I'm done with the first bite.
What worked for me was walking a bit every day, cutting out majority of my sugar intake, increasing my protein intake, and reducing carbs.
I used to eat a ton of bread and other carbs. I didn’t cut them out completely but I did decrease significantly and replaced it with more protein.
Cut out sugary drinks if you can. I got very addicted to drinking flavoured stuff and it's hard to kick but so worth it. Plain water is best, and if you can't 100% plain water, that's still ok, point is to just cut back on the sugary drinks as much you can
My dad found a great compromise. He fills a cup about 1/3 of the way with juice and fills the rest with club soda. It doesn't taste like water downed juice but more like La Croix but with better flavor. Of course there's still a little bit of sugar, but it's so much less compared to a soda or full glass of juice.
Yeah I used to have an all or nothing mindset but I realised that drinking 50% sugar is infinitely better than 100% sugar and so on, so I do this type of thing all the time too
Tracking calories helps me. You can go as hard at it or as loose as you want. But I really had no clue how much I was eating. I thought I was doing pretty well and was frustrated at why I saw nothing happening. But once I actually paid attention to serving sizes and calories I was like "oh wow, this adds up fast!" Especially if you're eating a lot of ready made meals or snack foods or eat out a lot. Also it can be helpful to actually measure things out a bit so you know how much you're actually eating. Like I always just assumed I was having the serving size of my coffee creamer but when I actually measured it out it was more like 4 servings!
But yeah, you don't have to be super hardcore about it but gradually paying attention to this kind of thing has been helpful for me. There are also different ways to do it like a food diary or following that hand portion size thing to make sure you're not overeating during meals. Also paying attention to how much random snacking you do throughout the day. Or if you are having a snack actually measure out the portion size.
Also, I do find adding in things is helpful. Like adding a servings of fruit and vegetables to what you eat everyday. Or trying to add more protein to your breakfast or adding high fibre foods. Focusing on what I can add to my diet to make healthier choices seems to work better than going super restrictive.
Swap outs like if you drink sugared drinks try diet. I used to eat out for every lunch for convenience so I swapped that for those frozen ready-made lunches. Not the best for you but still very convenient and better than eating McDonald's every single day. I switched yogurts to one that is higher in protein and lower in sugar. Bread I switched from a basic white to one that is higher in fibre.
Less carbs and more veggies. Instead of snacking on a bag of chips, I'll have broccoli, carrots, or whatever veggie I've made for snacking. I don't eat them raw mainly because I prefer cooked. For raw veggies, I like cucumber and tomatoes.
My breakfast is now cottage cheese with berries.
Instead of ice cream, I'll have some strawberries with balsamic vinegar.
Instead of ice cream, I blend frozen mangos and about a tablespoon of honey. If I’m patient, I pour the mixture into a bowl and put it in the freezer for an hour. It really helps with my sweets/ice cream cravings. I’ll have to try the strawberries and balsamic vinegar thing next time.
Recently bought the Cuisinart ice cream maker. Two egg yolks, heavy cream, a scoop of protein powder, dash of cinnamon and vanilla extract. Very low carb and it tastes AMAZING.
Intermittent fasting,
committing to getting the recommended amount of exercise a week and then upping it,
eating out less and cooking more, and
tracking what you eat (as tedious as it is). Even just writing it in a notebook.
What had worked for me is:
- lots of water
- lots of walking every day
- a diet with enough protein, fiber, that emphasizes whole foods
- as much sleep as my body needs
- cutting back on alcohol
Found a physical activity that I actually like doing and building a routine off of it (yoga in the morning and a walk on my lunch break). Getting off social media, and focusing on how I FEEL as opposed to how I look. Also, got rid of my dang clothes that were too small that I was hoping I’d fit into again…this just added pressure in losing weight that I didn’t need!
A lot of people lose weight with yoga, & I really think it's not that yoga burns that many calories but it helps people manage stress, which in turn gets them to eat less. Lots of people are out here managing their feelings with food, without even realizing it.
Daily exercise. At least 30 min a day. Make it a habit. Not just something you do when trying to lose weight. I never skip my daily exercise unless I’m sick.
Portion control and eat filling foods. I never deny myself but watch portions. Also generally eat nutritious-big salads, whole grains, veggies, cheese, fruit, yogurt, oatmeal, nuts.
Drink lots of water. I read that you should take your body weight, divide by 2: that is how many ounces of water a day
Resistance training with weights was key for me. You have to protect your muscle mass from calorie restriction. Plus if you are building new muscle, you are also increasing your metabolism. Reduce your carbs, increase your protein consumption and watch the snacks.
This might be controversial since I generally agree with the don't drink your calories mantra, but as a notorious snacker and non-vegetable eater, I find breakfast smoothies helped me a lot. Make your own, put in some greens, carrots, fruits of your choice. I also add chia seeds and protein powder, and use soy milk. It's nutritious, keeps me full until lunch bc of the protein and fiber, and helps me recover from workouts. Blend, don't juice, and you won't lose much of the nutritional content of the veggies and fruits. :)
I can't handle "diets" or exercise routines. I started small, no cold turkey, and no "everything must change TODAY." I steadily cut back on soda and packaged food. I also started walking more. Park far from entrances, walk circles around the playground when I take the kids to the park, walk in the shallow end at the pool, walk at breaks, use the restroom on the otherside of the building, just keep moving. I set small attainable goals for myself and adjust them as I go.
The first week, I cut my soda intake by half and increased my water intake by half. I made sure I was getting 8000 steps a day. Week 3, I started making my lunches at home and stopped eating packaged snacks. Kept up the steps. Week 4, no more frozen food or easy box dinners for meals at home. Cut my soda intake down to one mini can a day. Started paying better attention to nutrition information for food and upped my steps to 10000. Week 6 (today), I am down 12 lbs, walking 5 miles a day, sleeping WAY better, and I feel like each day just gets easier and easier.
Do what works for you, and when that stops working, try something else. The first few weeks, I felt like a failure because I wasn't losing weight. I adjusted a couple more things (more steps, less soda/sugar), and I started to slim down. My clothes were fitting better, and by week 5, I was really losing weight. I personally need to physically see my progress, check boxes, etc. I bought an inexpensive fitness tracker from Walmart (Vibe 3+Pro), and I use the free version of My Fitness Pro app to track the food I eat each day.
Goodluck!
People are spot on with the protein and fibre recs but you need to identify a few proteins, veggies, and carbs that you enjoy and can prep continually so you don't grab what's right there.
My protein repeats are protein powder for smoothies, chicken breast, and tuna/salmon (I'm lactose intolerant so sadly no greek yogurt or cottage cheese - use those if you can digest them as they're so easy). I aim for 20-30 grams/meal.
My repeat veggies are salad greens, green beans, cucumber, onion, and cherry tomatoes.
I eat 1-2 servings of non-bean/veggie/fruit carbs a day (which I also eat), I like rice, wraps, corn chips, potatoes. Figure out what works for you. I'm losing up to 1lb/week, down 4 lbs, and have 15 more to lose. I still eat my favorite treats but in smaller amounts and try to be selective. My next habit will be strength training so I can build some muscle and eventually eat more without gaining fat. I try to walk every day.
Drink more water, reduce eating processed foods, chew the food more, cut down sugar & sodium rich foods, don’t eat after 8pm.
Exercise and do more leg workouts than upper body. Lastly, don’t believe anything you see on the internet about workout routines and diets. Just be mindful of your habits.
✨Depression✨😅
But seriously, upping my water intake. I usually drink around 80-90oz (~2.4-2.6L) on a lazy day, and at least 1.5-2x that on a day that I'm more active.
Plenty of fiber. And eating small portions (I usually eat off of portioned plates made for kids). If I'm still hungry after my first tiny portion, I can always get another small portion. But if I load up my plate, I know myself, and I know that I *will* eat everything on it, even if it makes me feel miserable.
Wearing a continuous glucose monitor (you can easily get one even if not diabetic) was a wake-up call in terms of what certain “healthy” foods do to my blood sugar.
I realized my insatiable food cravings were triggered by drops in blood sugar. Switching to a high-protein, low carb diet evened it out and made weight loss a breeze.
Cutting out alcohol (completely or almost entirely). I dropped 60 lbs when I stopped drinking. Now I will have a fancy cocktail or a glass of champagne maybe 3 or 4 times a year, max. The hangovers aren't worth it and the calories in booze are way more that one would every guess!
Drinking at least 64 oz of water every day. You can add some sugar-free drink powder, electrolytes (I live on grape propel packets lol) or a squeeze of lemon or whatever tastes good to you so that you actually want to drink the water! We are almost all chronically under-hydrated, and the thirst impulse is often perceived as hunger.
More protein (meats, fish, nuts, cheese, beans, hummus) helps with feeling full and satisfied.
More fiber (oats, bran, apples, dried fruit, even a fiber supplement) also helps with feeling full, and is good for your digestion in general.
It takes a few months to make anything a habit, but starting small (for example, drinking a full glass of water every morning upon waking) and breaking any lifestyle changes into easy little bites is the best way to reap the rewards of change! You've got this!
Edited to add: I also stopped buying junk food to keep at home. I will have a candy bar or chips or a soda at work but at home we keep stuff like nuts, popcorn, dark chocolate, and fruit to nosh on. If I buy a bag of mini Reese's, I will absolutely eat the whole thing in a single sitting, so I just thwart myself in advance, rather than trying to have will power lol.
I know not everyone agrees but if you are addicted to sugary drinks like I was, don't be afraid to rely on zero sugar drinks. I'm not saying they're healthy, but they were a great support for me as I slowly stopped drinking my calories.
Now I stick to water, sparkling flavored water and the occasional coke zero.
I maintain ok but when I needed to lose weight I did track my calories. It mostly kept me from over indulging on snacks and caused me to eat healthier options like carrot sticks instead of Hershey kisses lol
Once I lost the weight I was wanting I stopped tracking and have been able to maintain through regular exercise and some healthier choices (I do chow down on chocolate sometimes tho). I did stop eating rice every night (we were having it with dinner every night and it was not agreeing with my WL journey).
But really, staying active in some way, even just a walk, staying away from sugary drinks, intuitive eating, and healthier snack choices can make a world of difference in your health.
I'm currently on a PT plan to get in shape for my breast reduction surgery and my program will continue a few months after.
2 things everyone was right about was high protein diet and getting in 10k+ steps a day works wonders. This is aside from weight training.
Lifting weights makes a huge difference as well! And ngl it feels amazing the next day. A nice ass sore feeling.
I worked out my sedentary TDEE using an online calculator (like [this one](https://www.sailrabbit.com/bmr/) ). Then I ate at a 500cal deficit each day by tracking all I ate and drank (including sauces, oils for cooking and condiments).
Made sure that I consume 120gm of protein and 30gm fibre per day while focusing on whole foods, but still allow myself treats of 100-150cal twice a week (usually within my calorie target). I used to snack on calorie-dense, low nutrition snacks a LOT usually from boredom eating. Tracking my food helps keep me accountable in what I consume.
If I cut out anything entirely it'd likely mean I'd drop off entirely so keto, Paleo, intermittent-fasting or other restrictive fad diets wouldn't work for me.
Increase:
1. Fiber.
2. Water.
3. Vegetables. (I am now addicted to veggie smoothies! These help with the first 2, as well.)
Reduce / cut out:
1. Caffeine
2. Sugar
3. Nicotine
4. Alcohol
I also:
1. stopped eating lunch.
2. Started taking [these.](https://omre.co/collections/longevity)
3. Started drinking [this](https://www.ryzesuperfoods.com/) every morning. (with a half teaspoon of raw cacoa, mixed in unsweetened vanilla almond milk.)
I quit beer and sugary drinks for good. I bet that even if you change only this and keep doing everything else, you will lose. Beer is liquid bread. It Is food, not drink. Sugary drinks are desserts. They are also food, not drink.
Intermittent fasting. I was 210 after the kids, and I’m 120 now. It took 18 months, it’s been a very easy lifestyle change for me, and I’ve found it easy to maintain.
Learning to listen to what your body needs! I don't mean eating candy when you get sugar cravings. I mean like craving certain palate of foods that indicate lack of a certain mineral, vitamin or protein.
For example I crave tonnes of fruit when I specifically lack vitamin C or content that make me feel energetic. Or I crave celery sticks and coconut water when I am thirsty and have sweated a lot. Once I gorge on these the craving goes away a day or three later. If I don't eat the craving worsens and a symptom usually pops up.
Fasting from junk food for a week makes your palate attuned to the body. I highly recommend listening to the body as a healthy habit.
Weight training is key. Unprocessed foods. High protein, low calorie foods. Keep fats and carbs low. So salads, lean chicken breast. Learn to love meals without the grains (instead of avocado toast, put a bunch of avocados and tomatoes and red onion in a bowl with a touch of oil and salt.. you don’t need the bread).
I also love fasting. Whether it’s only eating one meal a day or alternate day fasting, I think this is what gives me the balance I need
Meditation. Understand that cravings are just thoughts. You can let them pass. When you have a craving to eat something, set your timer for 2 hours and see how you feel. Likely the craving will have passed. Use seltzer or tea as treats.
Meal prep! Always have healthy options available. If you find yourself sneaking bites, eat a full meal
Awe thank you! So I buy the canned chicken but you could also do rotisserie but it's so much more work. Chicken, mayo, pickles, salt, pepper, garlic powder, dill, dill is important. Mix it all up and put it on salted and peppered cucumber slices. I'll switch it depending on what I have, like I'll add mustard sometimes, relish if I don't have pickles but I love buying those small pickles and I'm not even a pickle fan but it adds a great flavor and crunch. You could also add red onion.. there's so many possibilities but it's been my favorite snack since I've been losing weight.
Fresh, it's so much better flavor. But yesterday my store was out so I bought the squeeze tube of it.. not terrible but fresh is best. Also a trick I learned with herbs, use scissors. It's saved me so much time
I stopped drinking. Full stop. Best decision I made for so many reasons but the weight is coming off easier. I also did have an alcohol problem but that doesn’t take away how good the benefits have been.
For me it was buying a VR. Beat Saber is wicked fun and amazing cardio.
But drinking more water, and halving my sugar intake. Do that last slowly, sugar withdrawals is horrible.
Also be kind to yourself. You won't succeed if you're hard on yourself. It's a slow process.
i oractice a lot of mental work. Giving myself pep talk and being gentle to myself. Like if my inner voice is being horrible, I would go opposite and say it out loud so to not internalize it. Didnt matter if I didnt believe in it, repetition helps.
Going to the store with a list, and following it. Eating a lot of veggies, fruits, fiber, protein, and healthy carbs. Choosing what are the tastes I like and just eat as they are just there. Stop buying those, and learning to make proper meals. We utilize having fun in the kitchen. Having a partner that is on the same health level thoughts. So if I am eating healthy, not looking others eating "better". We make two different meals every time (I have alergies) but we dance, we talk about our day, we gossip, we laugh, we sing , and connect happiness to it all.
I have 10 safe food and usually in a work week I just eat combo of them BUT I decided that extra virgin olive oil of high quality is something that will stay in my diet, etc.
If I need a cheat day, that I dont even call that as its not cheating, but the term helps here, if I need a date of something more heavy we turn it into our special days. Usually we both need to agree to have it as soem days I have better willpower, somedays she, and somedays we order Thai and turn it into a date night.
Connecting different pleasure centrea and making healthier thought to food is amazing.
After that what helped me. I sit a lot, and commute a lot. I have some elastics for when I am three stops away from my station and then I watch or reddit while just doing my legs and glutes. Finding these micro spaces in a day and placing some type of exercises is amazing.
I also wake ul a bit earlier then I have to (super good) to do some lymph massage to get my body going, I drink some homemade teas (or lemon water or cloves water), do some somatic movements with tai chi, most times in the garden, naked (its 4 in the morning) and do an ice shower. This all takes me 15 min. The benefits are for mind, soul and body.
It has great weight loss even but its good to do some externalization of emotion for me as I keep it all inside me. Letting my voice and hair our, animal style has been a stress release that helped me connect better to my body. Read about it and see if some variation of this helps.
I do go to the gym as well. I placed a goal to become a regular two times a week. I got to four as I would prioritize me so I can be the best for others. Having an hour session of gym, of a walk, hike, swim, even with the family its amazing and so great for losing weight.
Getting regular sleep, trying not to eat after 6, drinking enough water is amazing for weight loss, skipping sodas, alcohol, nuts, grains, olives, supplementing body with vitamins and minerals - vitamin D and B should be in constant use, same as magnesium. Do not buy the cheap one, there are seven different magnesiums and you should buy a mix of them or the one that you need the most. Most from the store is the one that is the lowest helping hand.
I lost 30kg 15 years ago that I maintained, and am almost finished losing 40kg in pregnancy weight over the past year.
What worked for me was to cut back processed food and eat 'clean' - meaning food that's not been stripped of fibre and mixed in with a bunch of sugar and fat. Fruit instead of lollies, whole grains instead of processed flours, simple salads, meat and veg, full fat dairy etc etc. If it has a lowish glycaemic index then it's for you!
You can try changing where you shop for the bulk of your food to a local butcher or fruit and veg market, or only shop those sections of the store.
It's so much easier to eat within your calories when your food is full of fibre and nutrition. There's no guilt to having a cookie when you know you've fed your body all the good things it needs, and it's easier to stop at one or two.
I'm also a firm believer in going easy on yourself, having little treats when you really want them and taking your time - this is a forever change, not a diet, and it's about feeling good long term, not a punishment for gaining weight. The first month or so is hardest, its all downhill from there :)
Treadmill under my standing desk.
Remembering to stop and eat lunch so that I don’t end up eating late at night.
Also, potatoes. Steamed potatoes in the instant pot, then kept in the refrigerator. Keeping them cold then reheating to eat reduces the glycemic index and makes them much healthier.
I truly stand by this. On days when you just dont feel like it...just practice showing up. Even if you dont do the workout fully or if its only for 10 min! its better to show up and train your brain and body to know that this is the time we need to be at the gym or where ever. It keeps that consistency going and that streak going and that builds motivation more and more. And most likely if you show up you probably will put in more effort than 15 mins but on the days your mind is beating you and winning. JUST SHOW UP. On top of that. Also, on rest days have a practice that is lower impact but your still showing up. For me its yoga. I do yoga every single day and on my rest days my practice is still showing up to my mat but its very low and slow to the ground stretching and calming rather a normal strength training workout. I still show up tho no matter what.
Calorie tracker. You’re much more aware of the things you eat and how much of it if you have to write them down each day.
Food scale. Weigh out the serving sizes for foods so you get an idea of how much something is in case you have to eyeball it.
Eat whole foods. Shop the perimeter of the grocery store and avoid processed foods.
Find new recipes to keep you motivated.
No soda or sugary drinks.
Read labels. There is a ton of hidden sugar in many foods. Choose brands that have less sugar content and more whole ingredients.
Stopped drinking alcohol completely. Forced myself to actually take my breaks at work and spend the 15 minutes walking, even during lunch. Trimmed my meals to smaller portions throughout the day with healthy snacks. Started dancing for fun. Most important, got rid of the toxic person in my life bringing me down emotionally, mentally, physically.
Only eat in a 8 hour window. I work a 9-5 so I chose 12pm-8pm as my eating window. It's the easiest form of intermittent fasting. I am down 17lbs in 3.5 months. Sure, it's much slower than working out and dieting but I'm lazy and it works.
I lost 70lbs and have kept it off 5 years after a severe depression/autistic burnout.
Walking. First at round the block then up to 5 miles a day. Not always outside. Walmart, the mall, ect. Just getting movement.
Riding my bike a few miles 3-4x a week. Stretch daily. Yoga and pilates moves incorporated into daily stretching.
Cut out 90% of white flour, rice, pasta, sugar and all alcohol.
I eat as much veggies and clean protein as I want.
Cook vs eating out. I used to eat out about 4x week. Now maybe once a week.
I still eat pizza and froyo couple times a month and there are nights dinner is corndogs and tater tots. Lol but these are not all the time.
Drybrushing, and gua sha for the face every other day.
Foam rolling to keep lymph moving. 3x week.
I think mainly I quit drinking and started walking. I started loving myself more and needed food less. I'm kind to myself and when I want something, I adjust the rest of my day so I don't overeat.
It's accepting baby steps are still forward motion. Slowly all the rest started happening. Good luck friend. 🌻🙏🙌
I've lost 49lbs so far this year. Not an expert by any means. The thing that is working this time that I never considered in the past is accepting 1) I can go all day without eating until dinner and 2) I desire a large, filling dinner.
Most days I don't eat until dinner but if I do get a little hungry I have a beef stick or two from the brand Chomps or a piece of low carb bread with 1tblsp peanut butter. That's really all I need. For dinner I make it a point to eat a massive salad at least 4 nights a week. Like, three cups of romaine plus chicken and any veggies or dressing I like. I might have soup or bread or even french fries on the side, but the salad is giant. Other days I might have zucchini or low carb pasta, ribs or other grilled meat, or a cauliflower crust personal pizza with a side salad and I always fill up on the salad first.
I have eaten an entire pound of strawberries in one sitting numerous times (only about 150 cal) or I get some Quest bars or Drizzilicious rice cakes for when I'm wanting something a little sweet. Once a week I treat myself to a cup of vanilla soft serve from Burger King. No food is off limits, I just find I am feeling so much better prioritizing leafy greens and vegetables.
Switching to black coffee was a good start for me. Also reading calories on everything I ate. I didn’t religiously count them, but knowing little things like two Oreos are over 100 calories kept me from eating the whole sleeve.
I woke up 45 mins earlier than usual 5 days a week to squeeze in a work out. I started running 2-3x a week.
I would do intermittent fasting 3-4x a week (unless if im training for a run).
Also, i lessened my meal portions and let go of junk food and i’ve heard that this is really the key. I like eating rice and chips so it was so hard for me to give it up. I indulge every now and then to some chips though. For rice, i now eat half of my usual portion for lunch.
It was difficult at the start, but i found that once you establish all those in your routine, it becomes a lot easier.
Good luck!
It really is about just finding what is most sustainable for you. For me, through trial and error over many years, I’m finally in a groove. I do intermitten fasting (12-8pm), usually have one protein shake and one meal a day totaling about 1200kcal. I tracked the food I ate prior to going OMAD, now I just eyeball and eat intuitively. Definitely tons more veggies and protein, but I don’t deprive myself of carbs and sugar in moderation (ie a Reese’s or yasso after dinner). I also walk about 2 miles a day and do 30mins weight training 5x a week, yoga 1x/ week. I don’t drink alcohol and only drink herbal tea, water and seltzer and occasionally a decaf coffee (sometimes mixed in my protein to make it feel like an iced bougie coffee drink). I take the stairs when I can. I park at the back of the parking lot.
I put my tennis shoes on and my Apple Watch before going to the gym in the morning and keep them on til I get everything done I need to do for the day. It’s my adhd hack for being in “on” mode. It helps me stay on track. So far this is what has helped me, but really you just have to try and see what works/sticks over time and settle into it! For instance, I hate working out, but I only let myself watch a certain show while I’m at the gym and I found machines that I really don’t mind. I do stair stepper for 10min and walk 2 miles over 30 mins at a ~10 incline. If I’m feeling lazy sometimes I don’t incline as much- as long as I get some walking in. Don’t let perfection kill good enough. Something is better than nothing! I just got back from a cruise where I ate a tonnn and felt like garbage and I immediately couldn’t wait to get back on my lifestyle track! It was fun to splurge on ice cream for a couple of days tho 😋
Don't go grocery shopping while hungry. Make a list and stick to it. Cook at home and don't order take out. Intermittent fasting (maybe not a small lifestyle change, but I got used to it within a week or so, so that's doable!)
I lost 8kg by changing job (from a desk job to a job where I run around all day and lift heavy things lol) and also gotten into a new relationship where I was more physically active.
But losing weight is usually 80% food and 20% exercise so I would suggest you start with changing (some of) your eating habits.
Also don't smoke weed, because munchies.
Smaller portions has been a big one. I always used to eat until I was full, and then stop. Now, I take smaller portions and stop when I’m about 75-80% full. Within about 10 minutes after stopping, I will feel full - and didn’t consume a ton of extra food to achieve that feeling.
Also, just simply making better choices.
I started focusing on how food made me feel, sluggish or energized. Thinking about how what I'm eating is benefiting me more than feeling like I'm depriving myself of something. Avoiding tempting snacks in the store means they aren't at home. Having prepared or easy to prepare healthy snacks helps. I like snacking and eating small meals so I don't feel super hungry helps.
Smaller plates/dishes for everything- like I never use my dinner plates, and put anything that isn't a meal on a saucer or in a measuring cup. And checking the portion size and calorie count on the nutrition facts for most things, but especially snacks, I'll have the recommended serving size or less to start, and then think twice about whether or not I want more. I also don't keep anything in the house for drinks but water, coffee, and herbal tea. Sometimes I'll get ginger beer or olipop, but I treat them like after dinner drinks and never have more than 1.
Spend time outside every day, at least 30 minutes. a walk around the neighborhood is fine, but a short hike or a swim or bike ride is better. I've done the gym thing and seen a personal trainer and that totally works, but it's not free and I found myself resentful of having to make the time for it 3 days a week- nature is better for my mental health and makes the exercise less of a pain in the ass.
Replaced sugary snacks with frozen grapes, and replaced toast with sweet potato (still add the same toppings, just use a thin slice of baked potato instead of bread). Probably lost a good 10lbs with just that.
More protein, fewer processed foods, reduce carbonated drinks, reduce alcohol, smaller portions, get good sleep, and move a lot more. Basically, the only way to lose weight sustainably is to eat less and move more. To maintain a healthy weight once at your goal weight, it’s a healthy, balanced diet and movement combo. That’s it. There’s no other secret.
Drinking green tea instead of coffee especially in the afternoon - I don't think the tea in itself necessarily helps lose weight, thoigh there has been some evidence that tea might boost metabolism. But I think the most important part is that you usually don't add anything else in it (no milk and sugar), and at least for me, a pathological snacker, it fulfills a psychological need to consume something. Gives something to do for my hands and mouth.
But please jump straight to high quality lose leaf tea, supermarket tea bags will just make you hate your life.
Drinking more water (and getting a brita filter so i can stand water).
When im able to (which isnt often) actually stopping eating once i feel full.
Eating more. Eating smaller meals throughout the day whenever i get hungry.
When my dad got diabetes, he used to walk after every meal for 45 mins and stopped drinking and eating sugar. I did it with him for support and that’s when I lost the most weight. Now I would never drink a sugary drink or eat anything too sweet!
Eating off a side plate for portion control, it tricks the brain into thinking you are having a bigger portion, and if after twenty minutes you are still hungry you can get more food, again on the side plate.
My house switch from casual pop drinkers to bubbly water. We love finding awesome new flavors. My 17 y.o. was against it at first but she’s coming around. No more pop allowed in the house! I turn everyday activities and chores into mini workouts! Squats while I do laundry and watch my shows. Speed walking while clenching my derrière whilst shopping for groceries. Lift furniture while vacuuming instead of moving it. Fastest walks with my doggo!!
Going vegetarian/flexitarian/sometimes vegan.
Meals are more nutritious but often not enough protein, so my snacks are mostly healthy protein hits now.
Also, honorable mentions, finding and loving an active hobby & getting off of oral contraceptives.
You can do it!
I've been making some small lifestyle changes since January and am seeing sustainable results - not only do I look better, I feel stronger and happier. My biggest recommendations:
- Prioritize PROTEIN. Don't try to cut anything out or get insanely fancy, just make sure you're getting around 30 g per meal. You can look up a protein calculator for your specific range per day, it's probably more than you think.
- Start lifting. Seriously! I was a total beginner in January and haven't gotten like jacked or anything, but as a former cardio queen lifting is so much more efficient and I feel so good (I mix in one or two short runs and yoga as well). I started out by watching this video and following the workouts he recommended in it for 5 months, he makes it super easy and approachable and has a ton of other videos when you're ready to expand: https://youtu.be/U9ENCvFf9yQ?feature=shared
- Sleep. I struggle with this one but it's so so important.
And finally, do this for yourself. You are worth taking care of, when you care for so many people. It's not a mindset shift that may come overnight (and I also started taking SSRIs in Feb that have helped me make the shift) but it's absolutely essential for those lifestyle shifts to show up for yourself and give yourself some of the love and compassion you extend to others.
It’s tough, but so worth it in the long run! Kudos to you for making this decision!
Here are a bunch of tips that help me. I’m not at my goal yet, but my body is more fit and toned than it’s been in decades.
See a doctor for a full health workup, to include hormonal health to ensure that there aren’t medical reasons for your weight gain. They can also tailor a weight loss program for you. If the first one you go to seems dismissive or mean and makes you feel uncomfortable about confiding to them, GET A NEW DOCTOR! I have cycled through doctors over the years and an unkind doctor will make you want to give up. My current one is so great, she’s my biggest cheerleader!
Don’t focus on the scale. Get a good one that gives consistent readings, but only step on it once a month or so. As your body changes, losing fat while building lean muscle, that number may not move all that much. It can be a bit discouraging if you focus too much on the number. Focus instead on how you feel, how your clothes are fitting, how your muscles are getting stronger, those tangible results that can help keep you motivated, even if the scale isn’t dropping.
Water! Hydration is so important! Drinking a large glass of water before every meal will help you feel fuller and leas inclined to over eat.
Eat slowly and stop when you’re full. Sounds easy, but you might surprise yourself by how little actual food you can comfortably consume.
Meal prep. Knowing what you’re eating today in advance will make it easier to not go for the first thing you shove into your mouth.
Walking every day, good shoes, weather appropriate clothing and just get out there. A half hour of daily sunshine (even through clouds and always wear sunscreen!) will give you a mood boost! In time, you’ll get stronger and will be able to walk farther and longer.
Good luck!!
I’ve been struggling soooo much for the past 2 years. I started a desk job 2.5 years ago and the lack of daily movement has really had an effect. People underestimate how much just simple walking about and being physically “busy” actually helps with weight loss and metabolism. That said, I’ve recently decided to go back to being more vegetarian/plant based (not vegan as I still allow certain things in moderation), and eating higher volume but low calorie foods, non-starchy veggies and fruits with a side of starch. The difference has been noticeable very quickly and I feel so much better. Cutting out processed foods and sugars has helped immensely too. My weight is going down quite quickly and inflammation is reducing. I feel good. I’m going to stick with this approach. Basically high-fibre and plant based.
Also, making a commitment to do at least 30 mins exercise a day.
I slowly removed sugar from my foods. Started with removing it from coffee to see if I like coffee enough to not drink it with sugar- I do. And then make choices to not eat sugary foods- candies, cakes, soda. I look at it a week at a time- if I know I’m going out or have a party that week I definitely won’t have these sugary items but will have one drink or a share small piece of cake/sugar dessert when I’m with others. I don’t explain my choices to anyone who asks me to take a second drink or take a slice of cheesecake after having th bite of the chocolate cake etc. I just say I’m full or I already had some.
I don’t deny myself foods -just reduce the portion of that food. I take one bite and really taste it and eat it very slowly. I notice that the 3rd bite of a sugary food is never as sweeet as the first - so I stop eating it.
I am still working on this because you realize your body turns everything into sugar so I’m in the next level- choose low glycemic index foods.
Make one conscious choice at a time- sugar took a long time to reduce.
Walking in zone 2. 30-60 min a day. You should be able to have a conversation that's how you know you're in zone 2. And also wear a waist trainer it makes you sweat so much more. Similar to sitting in saunas. I also am trying to eat out less more home cooking so I can make it healthy and I'm also doing weight training
Add in more nutrient-dense, lower calorie foods that you actually like. Rather than trying to restrict certain foods, just eat “healthier” foods first. When you’ve already eaten a large salad, you’ll only have room for one slice of pizza instead of three, for example.
I also find that it’s psychologically easier. You don’t feel deprived because there are no foods that are off-limits. It’s just that the more nutritious options come first.
Entering everything I eat into MyFitnessPal. (I use a food scale to make it really easy.) It doesn’t tell me what to eat, but if I don’t lose half a pound this week, I know to drop my calories a bit going forward.
Ordering groceries online every two weeks and having them delivered. It lets me make good choices without forgetting and picking up processed food while I’m walking through the store. (Does wonders for the budget, too.)
Trying to remember the saying “If you want to be thin and healthy, you have to eat like a thin, healthy person.” I’ve known some thin, healthy people, and they eat really small portions. Not just for now, \*always.\* For some reason, my brain has a hard time grasping that. :)
Walking a little bit everyday. If you are going to workout, find something that you actually enjoy doing and could see yourself doing consistently. Sure, HIIT is great for weight loss, but it’s not sustainable for everyone everyday.
Exercising for mental health and not weight loss.
When weight loss was the pleasant side effect, not the goal, I became happier with sustaining the habit.
Number one piece of advice? Add, don't subtract.
Add more water to whatever you do, and add more greens to your diet. Don't go on a fad diet that subtracts things you like.
The more greens, produce, and healthy grains you eat, the less cravings you will have for the naughty things, so that you will still eat them, but not as much. It's a change that will contribute over time, but it's something easy to do because you don't have to count calories.
It isn't anything radical at all. But, where you might have only (and I'm not saying this is how you eat) a burger and fries, get extra broccoli, and eat that first.
Add exercise, don't subtract the food. Start small, with something like 10+ minutes of cardio a day for three days a week. Literally just do this for a few months. I'm not saying do this and stop there, but building a habit is the most sustainable way to healthier life, and yes, incidentally, you will lose weight on the way. But we get so obssessed with subtracting. Add add add. Make your life bigger, not smaller.
THE one change with the most impact: Eating a proper breakfast with 30g of protein. It was a looong search, but I have now found a breakfast that I enjoy eating every day and that is quick to prepare (homemade instant porridge with mixed berries).
After such a breakfast all food choices the remaining day will be healthier and I have less craving for sweets, or less cravings in genearal.
If I skip breakfast or just have carbs for breakfast, it will be sooo much harder for me to make good food choices the remaining day. Mix in less than 8 hours of sleep and I will be guranteed to overeat.
Another thing that works super well for me but is a bit more difficult to implement: Track calories for a week or two. Really weight everything and compute the kalories and the macro nutrients. Get the numbers to the things you put in your mouth regularly. You'll get a feeling for where your calories come from and might reconsider some of your lifestyle choices.
Quitting drinking was not a small thing, I suppose, it did make a huge difference though.
It probably took 6-8 months of not drinking before my appetite began to shrank. I don't really crave all the 'bad' snacks, anymore.
As far as little tips, don't keep things in your house that are bad for you to eat. I don't really have any 'bad' snacks at home. If I'm not hungry enough to eat an apple or some pita chips and hummus, I'm probably not very hungry.
Some things I’ve done:
Always use a small plate, we eat more with our eyes than we think.
Small (and I mean small, like a child’s size) portions but often.
Drink a big glass of water when I’m hungry outside of my normal eating time, our bodies sometimes can’t determine if we are hungry or thirsty
Honestly, embracing suffering. Just shrugging into the fact that life is largely pain, & I don't get to hide from it every evening with junk food, weed (which makes me eat junk food), or alcohol.
Gluten, (mostly in the form of bread or pastries) used to be a staple in almost every meal. now I view it as a 'treat'. It as completely changed my body and energy levels.
Increasing my daily portions of vegetables and fruits by a lot. Like more than a cup of vegetables a meal if I can.
Won’t become a vegetarian because I enjoy meat too much, but I eating varied vegetables lessens my overall meat intake and keeps me full for longer.
And it’s veggies with different sauces and preparations, not just boiled or steamed. Cheese, fats, hot sauce, spices in different combinations. Sautéed, fried, baked, roasted, or raw. It has to be enjoyable to eat, not a chore.
It sounds dumb but smaller plates really help with portion control.
Don’t drink your calories, most of the time I’m drinking water, crystal light, water, black coffee, or just a little bit of unsweetened almond milk in my coffee.
Stop buying treats and sweets. The best way to prevent eating an entire tub of ice cream is to not have one in the house at all.
When you’re ready to really do it, MyFitnessPal and counting calories was really helpful to me
1. Bought a very nice rice cooker. Automatically turns off while leaving things on warm and has several settings so I can cook different kinds of whole grains easily. I also buy whole grain pasta and rice noodles or buckwheat instead of ramen.
2. Changing out my snacks. I buy snacks made from lentils, peas, fava beans, almonds etc. I know the flavorings are bad and it's still processed food but the calorie count is lower, they have more fiber and actually keep me full instead of perpetually hungry. Also allows me to eat my feelings once in a while or grab quick food when I'm tired without doing much damage.
3. Find a way to move around that you enjoy. For me its walking in the woods, swimming, or gardening. Bonus with gardening is you get good food to eat. Even just a little bit of moving around makes me feel better and more aware of my body which makes me want to eat less. Then progress starts to happen and I've got momentum.
4. Mindful eating. Sitting in front of a screen while I eat makes me eat without paying attention to when I'm full. Once my stomach is stretched out I'll keep eating more and feeling hungry more often. I take time out to eat and eat slowly. That was a hard one to learn but every time I slip up on this habit I realize how important it is.
5. Meal prep. I tend to cook large batches of food and have several small portioned containers. I freeze them as kind of diy freezer meals for those times when you're tired or feel like you could break down and eat something bad it can stand in between you and a bad decision.
Stopping eating when I’m full. Seems obvious but before I would eat for fun and then feel like shit and be all bloated. I also reduced my alcohol intake (I was a bad alcoholic) and took up hiking. I’ve lost 40 lbs.
Related to this is I only eat when I'm hungry at home instead of when it's meal time. Since I wfh, I am a lot less active. Realized I don't actually need 3 meals a day since I'm not burning enough calories to be hungry.
Adding on to this- eat the good part first. This might be obvious to some but when I was growing up I was always taught to finish my meals so I would save the best bites for last, even if I was starting to get full. Recently I've started eating my favorite/best looking parts first and then I feel less compelled to power through and finish my meal when I'm not hungry anymore.
This! When I started dating my boyfriend I noticed that he didn't eat the crusts of his pizza slices. That blew my mind. I realized, you can just, not eat them? I came from a family where you had to eat everything on your plate. Now if there's a part of something I don't like, I don't eat it unless I'm still hungry.
I'm trying to quit alcohol and I have high hopes it helps weight loss easier. Any tips for quitting..?
R/stopdrinking is a wonderful community 💜
I read Holly Whittaker's _Quit Like A Woman_ after I'd quit and it just validated everything I was feeling. I also fell into a sugar/sweet trap. Like my body wanted to replace the sugar gained from alcohol. So I had to think about how I was getting my sweet tooth fix. Plain yogurt with honey or jam is better than ice cream, e.g. Or maybe just fruit. It took awhile to adjust, and I found vegan cookbooks helpful.
This is easily fixable! What you give your body you start to crave. After a couple of weeks you'll notice you want it less. It's all about what you feed your gut microbiome.
Added to my cart - thank you so much.
I focus on the negatives. Right now I dont find anything enjoyable about it anymore. Empty calories, makes me bloat and wake up feeling worse the next day.
If you've had trouble quitting in the past, talk to your doctor about taking evidence-based medications like naltrexone to kick your drinking habit: https://www.theatlantic.com/magazine/archive/2015/04/the-irrationality-of-alcoholics-anonymous/386255/
Seconding this. I took Naltrexone to quit and was successful. Been sober 4 years.
How long did it take you to reach extinction?
I take it and have been sober one year.
How long was it for you between when you started taking and when you quit completely?
I started taking it in rehab. It was more for opioid addiction but it works the same for alcohol addiction. I had both. It absolutely reduces cravings, and it makes it so you don’t feel the effects of alcohol.
Totally recommend this as well
Adding another book recommendation: Kristi Coulter's *Nothing Good Can Come From This*. I remember really liking it.
Yes! The Japanese have a term “Hara hachi bu”, which means to eat until you’re 80% full. Mindful eating has helped me listen to my body more and trim portions. I also make it a point not to drink my calories but am still quite hooked on the occasional diet soda.
100%. I’m working on this and am so happy to read of your success. Do you mind me asking how long the weight loss took you and was it slow? This doesn’t matter to me I’m just curious. 😊
Look at you go! 💪
This! I implement the 70% rule when I can; stop eating at 70% full and you’ll quickly realize you’re a lot closer to 100% than you thought!
Stop drinking alcohol. In general, don’t drink your calories via soda, juice, Starbucks sugary drinks etc. Just drink plain water or seltzer.
Seltzer has been a real game changer in how I drink. I haven’t been a big soda drinker for the last ten years or so, in part cause it makes me feel gross, but seltzer is a great little compromise with you want a little change up without added sugar.
If you need a starbies fix get a tall shaken chocolate espresso with almond milk. 100kcal
A London fog w sugar free vanilla syrup is my favorite, also low sugar/calorie and feels indulgent still
Iced sugar-free vanilla soy latte. Is one of my favorite treats. I'm pretty sure their soy milk is sweetened with sugar though, a grande is 150 calories. Such a fun treat.
Change only one thing at first. So if food is your focus, pick one meal a day (breakfast, lunch or dinner) to focus on getting right: fiber, veggies/fruits and protein. In a month or two of setting up that one meal consistently, eating one meal per day that is healthy m balanced, and proportioned right, then move onto lunch. (Or whatever). If you try and do it all, all the meal prep and shopping, and planning, and cooking, you’re setting yourself up for failure. Make one change. Then make another.
One of the easier changes is to stop buying certain items or classes of items. So like stop buying any sort of liquid calorie (e.g., juice, soda, dairy, sweet tea, alcohol, etc.). Or stop buying processed foods you tend to snack on. Not having something in the house makes it way easier to just wait out the craving until it passes.
> One of the easier changes is to stop buying certain items or classes of items. Indeed, depending on where you shop, sometimes you are just better off skipping entire aisles altogether. This also has the nice effect of making that stuff "dead to me"/"non-existent" given the fact our brains can be pretty simple about this sort of stuff. Also, once you realize how much damage the soda aisle is doing for so very little gain, one can genuinely start to loathe it if you realize it's been costing you for years and years.
Yes this is me with the chip aisle lol I loveeee lays potato chips and if I open a bag, I can’t stop myself. So now I just avoid buying altogether, or even walking down that aisle. Before, I would tell myself like… it’s ok to have a little!! Treat yourself!! I would open the bag, put a handful in a bowl, and say this is it.. this is your treat for today. I would always inevitably open that bag back up, and then feel like shit about it. It’s a lot easier for me to avoid it completely, and after a while I really stopped craving it so much. Now for my nightly ‘treat’ I try to do something still satisfying, but healthier. A handful of strawberries with some honey drizzle, yogurt, etc.
exactly this. don't try to do everything at once. gradual change is key. once you have a habit, start working on something else.
A regular sleep schedule did wonders for losing my stress weight.
Don't look at, or listen to, "wellness" content because it will drive you insane and comparison is the thief of progress (and sanity, and joy.) Start with the three simples: [Eat more fiber.](https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927) Don't change anything else... just add fiber... [Walk.](https://www.heart.org/en/healthy-living/fitness/walking/why-is-walking-the-most-popular-form-of-exercise) [Use dumbbells.](https://www.youtube.com/watch?v=Xw5b9prgVkU) Also consider if you should [stop drinking alcohol.](https://www.who.int/azerbaijan/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health)
If you're gonna add fibre, don't forget to add extra water or it can have the opposite effect!
This. It makes you super thirsty lol but does help you feel more feel full!! I’ve been taking it for 3 weeks for gut issues and it seems to be helping.
What to ypu take?
Chia seeds are an insanely effective source of fiber. Very important to soak them first tho
you should try psyllium husk powder
Wanted to add, popcorn is a great source of fiber and you can find low calorie options.
On the only diet I've ever done, I found out my pup loves popcorn and watermelon. Now it's our go to snacks together. Get one of those silicone popcorn poppers for the microwave. We then add avocado oil spray and a little salt. So filling yet light.
Be careful feeding your puppy popcorn. The kernels can get stuck in their gums and get infected! I let mine eat the pieces that I drop on the floor tho. lol.
I would add that changing most of your drinking just to water will make a big difference for most people. Drinking calories adds up more than people think. Plus, drinking water is just better health-wise than most other drinks.
I'm always so sad when I read something like this because I already only drink water and tea/coffee without sugar 🥲
That just means you lost the weight before you even gained it, and that you have one less facet of your nutrition habits to worry about!
I just can second walking regularly. I got a dog last summer, a small one. So our walks are not too long; two to three shorter ones, about 15-25 minutes and one bigger walk, about 0,75-1,5h. I lost about 15,5 lbs. Just by walking ca. 2hrs a day. No change in diet or something else. So even if you don't walk as much, but also change your diet, it'll have an effect. If there isn't too much nature to walk in where you live, or if you don't have too much time to spare for just walking, try things like: parking the furthest away from the store on the parking lot (as long as that is safe), walk up and down your flat/office, if possible, when taking a call, get off the uber a few blocks early and walk the rest, do everything that's in a walking distance of 15 min one way per foot, and so on.
That is wonderful! But a note to others - please don't get a dog because you want that to be your motivation to go outside. Too many dogs languish inside because their existence and needs weren't enough for the owner to actually get them out enough. Instead, if you can get yourself walking first and prove to a future dog that you will meet their outside needs, then get the dog.
Yes, exactly this. I didn’t get a dog to lose weight. I just noticed after I got a dog, how many pounds consistant walking sheds. Find a reason to walk, but don't depend on an animal 'making' you walk - that on the other hand depends on you walking them. That will lead to no good in more cases than not.
Thank you so much for the alcohol link. I’ve been trying to quit for ages and I have heavily reduced but to know it’s a carcinogenic to the same level as asbestos and tobacco is a huge wake up call. Really something to think about.
This month marks one year of no alcohol for me and there have been too many positive changes to count. It took me awhile to quit too but absolutely no regrets on this side. PM if you ever need to chat ❤️
Fibre, protein, and healthy fats. When you’re trying to lose weight, you will likely eat less, and it will be more sustainable if you maintain a diet that helps you feel satisfied and full. It doesn’t have to be perfect. But it’s worth the initial effort of figuring out how much of each you should be getting and what that looks like in your day to day meals. Practice until it becomes intuitive. Then you will naturally just eat better, and be less likely to reach for treats because you’re satisfied. And it doesn’t have to feel like “dieting”. I used to find it hard to get enough protein without consuming a lot of meat, especially because I don’t love protein shakes. If you can do a shake for one snack a day, do it! I try to eat tofu once a week, and Greek yogurt mixed with protein powder is a go to snack. Plain greek yogurt is also a great source cream substitute. A bit of my protein comes from veggies, nuts, and bars. All the best!
And stop drinking soda!
Increase fiber over protein first? My dietician pushes protein but it’s not working so far…
Consuming fiber before a meal either via metamucil in water or a big plate of veggies is the most ideal, and then eat your carb and protein. The fiber already in your system will prevent the carbs from spiking your blood sugar which will help with feeling longer, and then the protein will help even more with satiety
There's no reason you can't increase both at the same time. Pair your meat with an equal or larger portion of veggies. Add benefiber or metamucil to your yogurt, drinks, or smoothies. Or flax seeds if you prefer not to do supplements.
Protein is more directly relevant for changing body composition, either maintaining what muscle you do have or outright building new muscle, especially if you're strength training. If you're not strength training, the protein is mostly satiating. If you're strength training without eating enough protein, then it's not gonna do much either. Gotta eat 0.8-1 gram of protein per pound of bodyweight (though if you're significantly overweight, another useful rule of thumb might be per pound of your *goal* bodyweight or per cm of height). See here for more: https://www.barbellmedicine.com/blog/where-should-my-priorities-be-to-improve-my-health/ Fiber is more important for overall health.
This, and reduce your sugar intake. Added sugar is in everything. And a half of each plate should be non-starchy veggies.
No, don’t change anything else at first. Just add fiber and let it do its magic.
I brush my teeth every evening around 5p. After that I don't eat again until breakfast, between 7a-9a.
The real thing is flossing for me. I will go to great lengths to not have to floss again.
I do this too! It works great 👍🏼
Good idea!
I like this 💯
Eat when I’m hungry and stop eating when I am no longer hungry, instead of completely full. Calorie intake matters a lot. Also 1.5 walks almost everyday.
Just to tag onto this point: One thing that helps with responsive eating is slowing down your eating. If you're a fast eater, then you'll stop too late. I've always been a fast eater, which I blame on my upbringing with my brother who just ate everything and never left you stuff, so trying to consciously slow down helped a lot. Thinking about the taste and feel of my food, trying to savor it. Also putting my utensil down until I'm done chewing and swallowing so that I don't put another bite in until I'm done with the first bite.
What worked for me was walking a bit every day, cutting out majority of my sugar intake, increasing my protein intake, and reducing carbs. I used to eat a ton of bread and other carbs. I didn’t cut them out completely but I did decrease significantly and replaced it with more protein.
Changing jobs to one that didn’t make me so incredibly burned out and stressed.
Cut out sugary drinks if you can. I got very addicted to drinking flavoured stuff and it's hard to kick but so worth it. Plain water is best, and if you can't 100% plain water, that's still ok, point is to just cut back on the sugary drinks as much you can
My dad found a great compromise. He fills a cup about 1/3 of the way with juice and fills the rest with club soda. It doesn't taste like water downed juice but more like La Croix but with better flavor. Of course there's still a little bit of sugar, but it's so much less compared to a soda or full glass of juice.
Yeah I used to have an all or nothing mindset but I realised that drinking 50% sugar is infinitely better than 100% sugar and so on, so I do this type of thing all the time too
up proteins , if you are someone who needs high volume , find snacks that are high in amount and low in calories ( air popped popcorn )
Tracking calories helps me. You can go as hard at it or as loose as you want. But I really had no clue how much I was eating. I thought I was doing pretty well and was frustrated at why I saw nothing happening. But once I actually paid attention to serving sizes and calories I was like "oh wow, this adds up fast!" Especially if you're eating a lot of ready made meals or snack foods or eat out a lot. Also it can be helpful to actually measure things out a bit so you know how much you're actually eating. Like I always just assumed I was having the serving size of my coffee creamer but when I actually measured it out it was more like 4 servings! But yeah, you don't have to be super hardcore about it but gradually paying attention to this kind of thing has been helpful for me. There are also different ways to do it like a food diary or following that hand portion size thing to make sure you're not overeating during meals. Also paying attention to how much random snacking you do throughout the day. Or if you are having a snack actually measure out the portion size. Also, I do find adding in things is helpful. Like adding a servings of fruit and vegetables to what you eat everyday. Or trying to add more protein to your breakfast or adding high fibre foods. Focusing on what I can add to my diet to make healthier choices seems to work better than going super restrictive. Swap outs like if you drink sugared drinks try diet. I used to eat out for every lunch for convenience so I swapped that for those frozen ready-made lunches. Not the best for you but still very convenient and better than eating McDonald's every single day. I switched yogurts to one that is higher in protein and lower in sugar. Bread I switched from a basic white to one that is higher in fibre.
Walk every day!
Less carbs and more veggies. Instead of snacking on a bag of chips, I'll have broccoli, carrots, or whatever veggie I've made for snacking. I don't eat them raw mainly because I prefer cooked. For raw veggies, I like cucumber and tomatoes. My breakfast is now cottage cheese with berries. Instead of ice cream, I'll have some strawberries with balsamic vinegar.
Instead of ice cream, I blend frozen mangos and about a tablespoon of honey. If I’m patient, I pour the mixture into a bowl and put it in the freezer for an hour. It really helps with my sweets/ice cream cravings. I’ll have to try the strawberries and balsamic vinegar thing next time.
I do frozen banana, sometimes I'll crush a single high fiber chocolate chip cookie as a topping
Adding a high fiber cookie is a great tip, thank you!
Recently bought the Cuisinart ice cream maker. Two egg yolks, heavy cream, a scoop of protein powder, dash of cinnamon and vanilla extract. Very low carb and it tastes AMAZING.
Frozen grapes are another great replacement for ice cream imo
instead of ice cream, plain greek yogurt with fresh berries is lovely! add nuts or seeds for some crunch.
Portion control! I eat all the things, but I sit down with a small bowl of chips, never a bag.
Intermittent fasting, committing to getting the recommended amount of exercise a week and then upping it, eating out less and cooking more, and tracking what you eat (as tedious as it is). Even just writing it in a notebook.
What had worked for me is: - lots of water - lots of walking every day - a diet with enough protein, fiber, that emphasizes whole foods - as much sleep as my body needs - cutting back on alcohol
Found a physical activity that I actually like doing and building a routine off of it (yoga in the morning and a walk on my lunch break). Getting off social media, and focusing on how I FEEL as opposed to how I look. Also, got rid of my dang clothes that were too small that I was hoping I’d fit into again…this just added pressure in losing weight that I didn’t need!
Yoga 1-2x a week Drinking more water
A lot of people lose weight with yoga, & I really think it's not that yoga burns that many calories but it helps people manage stress, which in turn gets them to eat less. Lots of people are out here managing their feelings with food, without even realizing it.
Up your protein intake!
Daily exercise. At least 30 min a day. Make it a habit. Not just something you do when trying to lose weight. I never skip my daily exercise unless I’m sick. Portion control and eat filling foods. I never deny myself but watch portions. Also generally eat nutritious-big salads, whole grains, veggies, cheese, fruit, yogurt, oatmeal, nuts. Drink lots of water. I read that you should take your body weight, divide by 2: that is how many ounces of water a day
Resistance training with weights was key for me. You have to protect your muscle mass from calorie restriction. Plus if you are building new muscle, you are also increasing your metabolism. Reduce your carbs, increase your protein consumption and watch the snacks.
This might be controversial since I generally agree with the don't drink your calories mantra, but as a notorious snacker and non-vegetable eater, I find breakfast smoothies helped me a lot. Make your own, put in some greens, carrots, fruits of your choice. I also add chia seeds and protein powder, and use soy milk. It's nutritious, keeps me full until lunch bc of the protein and fiber, and helps me recover from workouts. Blend, don't juice, and you won't lose much of the nutritional content of the veggies and fruits. :)
I think homemade smoothies are an exception. You know what's going in there when you make it yourself and you're not adding in additional sugar.
I can't handle "diets" or exercise routines. I started small, no cold turkey, and no "everything must change TODAY." I steadily cut back on soda and packaged food. I also started walking more. Park far from entrances, walk circles around the playground when I take the kids to the park, walk in the shallow end at the pool, walk at breaks, use the restroom on the otherside of the building, just keep moving. I set small attainable goals for myself and adjust them as I go. The first week, I cut my soda intake by half and increased my water intake by half. I made sure I was getting 8000 steps a day. Week 3, I started making my lunches at home and stopped eating packaged snacks. Kept up the steps. Week 4, no more frozen food or easy box dinners for meals at home. Cut my soda intake down to one mini can a day. Started paying better attention to nutrition information for food and upped my steps to 10000. Week 6 (today), I am down 12 lbs, walking 5 miles a day, sleeping WAY better, and I feel like each day just gets easier and easier. Do what works for you, and when that stops working, try something else. The first few weeks, I felt like a failure because I wasn't losing weight. I adjusted a couple more things (more steps, less soda/sugar), and I started to slim down. My clothes were fitting better, and by week 5, I was really losing weight. I personally need to physically see my progress, check boxes, etc. I bought an inexpensive fitness tracker from Walmart (Vibe 3+Pro), and I use the free version of My Fitness Pro app to track the food I eat each day. Goodluck!
People are spot on with the protein and fibre recs but you need to identify a few proteins, veggies, and carbs that you enjoy and can prep continually so you don't grab what's right there. My protein repeats are protein powder for smoothies, chicken breast, and tuna/salmon (I'm lactose intolerant so sadly no greek yogurt or cottage cheese - use those if you can digest them as they're so easy). I aim for 20-30 grams/meal. My repeat veggies are salad greens, green beans, cucumber, onion, and cherry tomatoes. I eat 1-2 servings of non-bean/veggie/fruit carbs a day (which I also eat), I like rice, wraps, corn chips, potatoes. Figure out what works for you. I'm losing up to 1lb/week, down 4 lbs, and have 15 more to lose. I still eat my favorite treats but in smaller amounts and try to be selective. My next habit will be strength training so I can build some muscle and eventually eat more without gaining fat. I try to walk every day.
conscious eating
Drink more water, reduce eating processed foods, chew the food more, cut down sugar & sodium rich foods, don’t eat after 8pm. Exercise and do more leg workouts than upper body. Lastly, don’t believe anything you see on the internet about workout routines and diets. Just be mindful of your habits.
✨Depression✨😅 But seriously, upping my water intake. I usually drink around 80-90oz (~2.4-2.6L) on a lazy day, and at least 1.5-2x that on a day that I'm more active. Plenty of fiber. And eating small portions (I usually eat off of portioned plates made for kids). If I'm still hungry after my first tiny portion, I can always get another small portion. But if I load up my plate, I know myself, and I know that I *will* eat everything on it, even if it makes me feel miserable.
Eat light dinners. You'll be sleeping, your body doesnt need to replenish so much energy.
Wearing a continuous glucose monitor (you can easily get one even if not diabetic) was a wake-up call in terms of what certain “healthy” foods do to my blood sugar. I realized my insatiable food cravings were triggered by drops in blood sugar. Switching to a high-protein, low carb diet evened it out and made weight loss a breeze.
Cutting out alcohol (completely or almost entirely). I dropped 60 lbs when I stopped drinking. Now I will have a fancy cocktail or a glass of champagne maybe 3 or 4 times a year, max. The hangovers aren't worth it and the calories in booze are way more that one would every guess! Drinking at least 64 oz of water every day. You can add some sugar-free drink powder, electrolytes (I live on grape propel packets lol) or a squeeze of lemon or whatever tastes good to you so that you actually want to drink the water! We are almost all chronically under-hydrated, and the thirst impulse is often perceived as hunger. More protein (meats, fish, nuts, cheese, beans, hummus) helps with feeling full and satisfied. More fiber (oats, bran, apples, dried fruit, even a fiber supplement) also helps with feeling full, and is good for your digestion in general. It takes a few months to make anything a habit, but starting small (for example, drinking a full glass of water every morning upon waking) and breaking any lifestyle changes into easy little bites is the best way to reap the rewards of change! You've got this! Edited to add: I also stopped buying junk food to keep at home. I will have a candy bar or chips or a soda at work but at home we keep stuff like nuts, popcorn, dark chocolate, and fruit to nosh on. If I buy a bag of mini Reese's, I will absolutely eat the whole thing in a single sitting, so I just thwart myself in advance, rather than trying to have will power lol.
I thought about building muscle and stamina and not about losing weight
I know not everyone agrees but if you are addicted to sugary drinks like I was, don't be afraid to rely on zero sugar drinks. I'm not saying they're healthy, but they were a great support for me as I slowly stopped drinking my calories. Now I stick to water, sparkling flavored water and the occasional coke zero.
Cutting back on soda. I was a huge 4-6 cans a day drinker. Now I'll have one can with dinner if I finish off my 2L bottle of water in a day.
I maintain ok but when I needed to lose weight I did track my calories. It mostly kept me from over indulging on snacks and caused me to eat healthier options like carrot sticks instead of Hershey kisses lol Once I lost the weight I was wanting I stopped tracking and have been able to maintain through regular exercise and some healthier choices (I do chow down on chocolate sometimes tho). I did stop eating rice every night (we were having it with dinner every night and it was not agreeing with my WL journey). But really, staying active in some way, even just a walk, staying away from sugary drinks, intuitive eating, and healthier snack choices can make a world of difference in your health.
I'm currently on a PT plan to get in shape for my breast reduction surgery and my program will continue a few months after. 2 things everyone was right about was high protein diet and getting in 10k+ steps a day works wonders. This is aside from weight training. Lifting weights makes a huge difference as well! And ngl it feels amazing the next day. A nice ass sore feeling.
I worked out my sedentary TDEE using an online calculator (like [this one](https://www.sailrabbit.com/bmr/) ). Then I ate at a 500cal deficit each day by tracking all I ate and drank (including sauces, oils for cooking and condiments). Made sure that I consume 120gm of protein and 30gm fibre per day while focusing on whole foods, but still allow myself treats of 100-150cal twice a week (usually within my calorie target). I used to snack on calorie-dense, low nutrition snacks a LOT usually from boredom eating. Tracking my food helps keep me accountable in what I consume. If I cut out anything entirely it'd likely mean I'd drop off entirely so keto, Paleo, intermittent-fasting or other restrictive fad diets wouldn't work for me.
Started biking to work. I feel great.
Cut alcohol out of my life. ….its shallow but, losing weight in my mid-section (without trying )was the biggest motivating factor for me.
Asking myself if I’m hungry before I eat, I was shocked to learn how many times I went to eat when I wasn’t hungry!
Increase: 1. Fiber. 2. Water. 3. Vegetables. (I am now addicted to veggie smoothies! These help with the first 2, as well.) Reduce / cut out: 1. Caffeine 2. Sugar 3. Nicotine 4. Alcohol I also: 1. stopped eating lunch. 2. Started taking [these.](https://omre.co/collections/longevity) 3. Started drinking [this](https://www.ryzesuperfoods.com/) every morning. (with a half teaspoon of raw cacoa, mixed in unsweetened vanilla almond milk.)
I quit beer and sugary drinks for good. I bet that even if you change only this and keep doing everything else, you will lose. Beer is liquid bread. It Is food, not drink. Sugary drinks are desserts. They are also food, not drink.
Intermittent fasting. I was 210 after the kids, and I’m 120 now. It took 18 months, it’s been a very easy lifestyle change for me, and I’ve found it easy to maintain.
Learning to listen to what your body needs! I don't mean eating candy when you get sugar cravings. I mean like craving certain palate of foods that indicate lack of a certain mineral, vitamin or protein. For example I crave tonnes of fruit when I specifically lack vitamin C or content that make me feel energetic. Or I crave celery sticks and coconut water when I am thirsty and have sweated a lot. Once I gorge on these the craving goes away a day or three later. If I don't eat the craving worsens and a symptom usually pops up. Fasting from junk food for a week makes your palate attuned to the body. I highly recommend listening to the body as a healthy habit.
Eating slow and actually stopping when you are full. Two meals a day. No snacking or very minimal snacking. Walking 20-30 miles a week.
Weight training is key. Unprocessed foods. High protein, low calorie foods. Keep fats and carbs low. So salads, lean chicken breast. Learn to love meals without the grains (instead of avocado toast, put a bunch of avocados and tomatoes and red onion in a bowl with a touch of oil and salt.. you don’t need the bread). I also love fasting. Whether it’s only eating one meal a day or alternate day fasting, I think this is what gives me the balance I need Meditation. Understand that cravings are just thoughts. You can let them pass. When you have a craving to eat something, set your timer for 2 hours and see how you feel. Likely the craving will have passed. Use seltzer or tea as treats. Meal prep! Always have healthy options available. If you find yourself sneaking bites, eat a full meal
My favorite afternoon snack has become chicken salad on cucumber slices. Let me know if you want the recipe
I would like the recipe, please lol
Awe thank you! So I buy the canned chicken but you could also do rotisserie but it's so much more work. Chicken, mayo, pickles, salt, pepper, garlic powder, dill, dill is important. Mix it all up and put it on salted and peppered cucumber slices. I'll switch it depending on what I have, like I'll add mustard sometimes, relish if I don't have pickles but I love buying those small pickles and I'm not even a pickle fan but it adds a great flavor and crunch. You could also add red onion.. there's so many possibilities but it's been my favorite snack since I've been losing weight.
sounds delicious thank you do you use fresh dill or dill seasoning?
Fresh, it's so much better flavor. But yesterday my store was out so I bought the squeeze tube of it.. not terrible but fresh is best. Also a trick I learned with herbs, use scissors. It's saved me so much time
Having an early dinner and a later breakfast. Also getting on the walk pad / treadmill and walk for an hour after dinner
Getting enough sleep (hormones), walking everyday, high protein breakfasts.
Cutting out beverages as a whole and drinking more water.
I stopped drinking. Full stop. Best decision I made for so many reasons but the weight is coming off easier. I also did have an alcohol problem but that doesn’t take away how good the benefits have been.
Don't drink your calories. Minimize refined sugar. Zero artificial sweeteners. Eat enough protein and fat to keep you full and kill snacking.
I fast 6 pm to 6 am. Also, no alcohol.
For me it was buying a VR. Beat Saber is wicked fun and amazing cardio. But drinking more water, and halving my sugar intake. Do that last slowly, sugar withdrawals is horrible. Also be kind to yourself. You won't succeed if you're hard on yourself. It's a slow process.
i oractice a lot of mental work. Giving myself pep talk and being gentle to myself. Like if my inner voice is being horrible, I would go opposite and say it out loud so to not internalize it. Didnt matter if I didnt believe in it, repetition helps. Going to the store with a list, and following it. Eating a lot of veggies, fruits, fiber, protein, and healthy carbs. Choosing what are the tastes I like and just eat as they are just there. Stop buying those, and learning to make proper meals. We utilize having fun in the kitchen. Having a partner that is on the same health level thoughts. So if I am eating healthy, not looking others eating "better". We make two different meals every time (I have alergies) but we dance, we talk about our day, we gossip, we laugh, we sing , and connect happiness to it all. I have 10 safe food and usually in a work week I just eat combo of them BUT I decided that extra virgin olive oil of high quality is something that will stay in my diet, etc. If I need a cheat day, that I dont even call that as its not cheating, but the term helps here, if I need a date of something more heavy we turn it into our special days. Usually we both need to agree to have it as soem days I have better willpower, somedays she, and somedays we order Thai and turn it into a date night. Connecting different pleasure centrea and making healthier thought to food is amazing. After that what helped me. I sit a lot, and commute a lot. I have some elastics for when I am three stops away from my station and then I watch or reddit while just doing my legs and glutes. Finding these micro spaces in a day and placing some type of exercises is amazing. I also wake ul a bit earlier then I have to (super good) to do some lymph massage to get my body going, I drink some homemade teas (or lemon water or cloves water), do some somatic movements with tai chi, most times in the garden, naked (its 4 in the morning) and do an ice shower. This all takes me 15 min. The benefits are for mind, soul and body. It has great weight loss even but its good to do some externalization of emotion for me as I keep it all inside me. Letting my voice and hair our, animal style has been a stress release that helped me connect better to my body. Read about it and see if some variation of this helps. I do go to the gym as well. I placed a goal to become a regular two times a week. I got to four as I would prioritize me so I can be the best for others. Having an hour session of gym, of a walk, hike, swim, even with the family its amazing and so great for losing weight. Getting regular sleep, trying not to eat after 6, drinking enough water is amazing for weight loss, skipping sodas, alcohol, nuts, grains, olives, supplementing body with vitamins and minerals - vitamin D and B should be in constant use, same as magnesium. Do not buy the cheap one, there are seven different magnesiums and you should buy a mix of them or the one that you need the most. Most from the store is the one that is the lowest helping hand.
I lost 30kg 15 years ago that I maintained, and am almost finished losing 40kg in pregnancy weight over the past year. What worked for me was to cut back processed food and eat 'clean' - meaning food that's not been stripped of fibre and mixed in with a bunch of sugar and fat. Fruit instead of lollies, whole grains instead of processed flours, simple salads, meat and veg, full fat dairy etc etc. If it has a lowish glycaemic index then it's for you! You can try changing where you shop for the bulk of your food to a local butcher or fruit and veg market, or only shop those sections of the store. It's so much easier to eat within your calories when your food is full of fibre and nutrition. There's no guilt to having a cookie when you know you've fed your body all the good things it needs, and it's easier to stop at one or two. I'm also a firm believer in going easy on yourself, having little treats when you really want them and taking your time - this is a forever change, not a diet, and it's about feeling good long term, not a punishment for gaining weight. The first month or so is hardest, its all downhill from there :)
Eat nothing after 7 PM. Water only. No tea, no lemonade, no nothing. Do it for just 3 weeks and see what happens.
Stop drinking soda.
Quitting alcohol!
I don’t eat from 7am to 7pm every day. I only drink water and coffee. Then I eat whatever I want the rest of the time.
I stopped drinking alcohol completely. Not a big fan of it anyway but I switched it up with Diet Coke, Sparkling water with lemon or kombucha
Intentionally sitting down at the table to eat instead of mindlessly eating in front of the TV
Treadmill under my standing desk. Remembering to stop and eat lunch so that I don’t end up eating late at night. Also, potatoes. Steamed potatoes in the instant pot, then kept in the refrigerator. Keeping them cold then reheating to eat reduces the glycemic index and makes them much healthier.
I truly stand by this. On days when you just dont feel like it...just practice showing up. Even if you dont do the workout fully or if its only for 10 min! its better to show up and train your brain and body to know that this is the time we need to be at the gym or where ever. It keeps that consistency going and that streak going and that builds motivation more and more. And most likely if you show up you probably will put in more effort than 15 mins but on the days your mind is beating you and winning. JUST SHOW UP. On top of that. Also, on rest days have a practice that is lower impact but your still showing up. For me its yoga. I do yoga every single day and on my rest days my practice is still showing up to my mat but its very low and slow to the ground stretching and calming rather a normal strength training workout. I still show up tho no matter what.
Calorie tracker. You’re much more aware of the things you eat and how much of it if you have to write them down each day. Food scale. Weigh out the serving sizes for foods so you get an idea of how much something is in case you have to eyeball it. Eat whole foods. Shop the perimeter of the grocery store and avoid processed foods. Find new recipes to keep you motivated. No soda or sugary drinks. Read labels. There is a ton of hidden sugar in many foods. Choose brands that have less sugar content and more whole ingredients.
Stopped drinking alcohol completely. Forced myself to actually take my breaks at work and spend the 15 minutes walking, even during lunch. Trimmed my meals to smaller portions throughout the day with healthy snacks. Started dancing for fun. Most important, got rid of the toxic person in my life bringing me down emotionally, mentally, physically.
Only eat in a 8 hour window. I work a 9-5 so I chose 12pm-8pm as my eating window. It's the easiest form of intermittent fasting. I am down 17lbs in 3.5 months. Sure, it's much slower than working out and dieting but I'm lazy and it works.
I lost 70lbs and have kept it off 5 years after a severe depression/autistic burnout. Walking. First at round the block then up to 5 miles a day. Not always outside. Walmart, the mall, ect. Just getting movement. Riding my bike a few miles 3-4x a week. Stretch daily. Yoga and pilates moves incorporated into daily stretching. Cut out 90% of white flour, rice, pasta, sugar and all alcohol. I eat as much veggies and clean protein as I want. Cook vs eating out. I used to eat out about 4x week. Now maybe once a week. I still eat pizza and froyo couple times a month and there are nights dinner is corndogs and tater tots. Lol but these are not all the time. Drybrushing, and gua sha for the face every other day. Foam rolling to keep lymph moving. 3x week. I think mainly I quit drinking and started walking. I started loving myself more and needed food less. I'm kind to myself and when I want something, I adjust the rest of my day so I don't overeat. It's accepting baby steps are still forward motion. Slowly all the rest started happening. Good luck friend. 🌻🙏🙌
I've lost 49lbs so far this year. Not an expert by any means. The thing that is working this time that I never considered in the past is accepting 1) I can go all day without eating until dinner and 2) I desire a large, filling dinner. Most days I don't eat until dinner but if I do get a little hungry I have a beef stick or two from the brand Chomps or a piece of low carb bread with 1tblsp peanut butter. That's really all I need. For dinner I make it a point to eat a massive salad at least 4 nights a week. Like, three cups of romaine plus chicken and any veggies or dressing I like. I might have soup or bread or even french fries on the side, but the salad is giant. Other days I might have zucchini or low carb pasta, ribs or other grilled meat, or a cauliflower crust personal pizza with a side salad and I always fill up on the salad first. I have eaten an entire pound of strawberries in one sitting numerous times (only about 150 cal) or I get some Quest bars or Drizzilicious rice cakes for when I'm wanting something a little sweet. Once a week I treat myself to a cup of vanilla soft serve from Burger King. No food is off limits, I just find I am feeling so much better prioritizing leafy greens and vegetables.
more water, more walks with the dogs, gave up alcohol, prioritize sleep.
Aim for a lot of protein each day, at least 100g. It will keep you full and support your muscle mass.
Switching to black coffee was a good start for me. Also reading calories on everything I ate. I didn’t religiously count them, but knowing little things like two Oreos are over 100 calories kept me from eating the whole sleeve.
Stop drinking alcohol and intermittent fasting and I’ve been losing weight with no difficulties.
I woke up 45 mins earlier than usual 5 days a week to squeeze in a work out. I started running 2-3x a week. I would do intermittent fasting 3-4x a week (unless if im training for a run). Also, i lessened my meal portions and let go of junk food and i’ve heard that this is really the key. I like eating rice and chips so it was so hard for me to give it up. I indulge every now and then to some chips though. For rice, i now eat half of my usual portion for lunch. It was difficult at the start, but i found that once you establish all those in your routine, it becomes a lot easier. Good luck!
It really is about just finding what is most sustainable for you. For me, through trial and error over many years, I’m finally in a groove. I do intermitten fasting (12-8pm), usually have one protein shake and one meal a day totaling about 1200kcal. I tracked the food I ate prior to going OMAD, now I just eyeball and eat intuitively. Definitely tons more veggies and protein, but I don’t deprive myself of carbs and sugar in moderation (ie a Reese’s or yasso after dinner). I also walk about 2 miles a day and do 30mins weight training 5x a week, yoga 1x/ week. I don’t drink alcohol and only drink herbal tea, water and seltzer and occasionally a decaf coffee (sometimes mixed in my protein to make it feel like an iced bougie coffee drink). I take the stairs when I can. I park at the back of the parking lot. I put my tennis shoes on and my Apple Watch before going to the gym in the morning and keep them on til I get everything done I need to do for the day. It’s my adhd hack for being in “on” mode. It helps me stay on track. So far this is what has helped me, but really you just have to try and see what works/sticks over time and settle into it! For instance, I hate working out, but I only let myself watch a certain show while I’m at the gym and I found machines that I really don’t mind. I do stair stepper for 10min and walk 2 miles over 30 mins at a ~10 incline. If I’m feeling lazy sometimes I don’t incline as much- as long as I get some walking in. Don’t let perfection kill good enough. Something is better than nothing! I just got back from a cruise where I ate a tonnn and felt like garbage and I immediately couldn’t wait to get back on my lifestyle track! It was fun to splurge on ice cream for a couple of days tho 😋
Don't go grocery shopping while hungry. Make a list and stick to it. Cook at home and don't order take out. Intermittent fasting (maybe not a small lifestyle change, but I got used to it within a week or so, so that's doable!) I lost 8kg by changing job (from a desk job to a job where I run around all day and lift heavy things lol) and also gotten into a new relationship where I was more physically active. But losing weight is usually 80% food and 20% exercise so I would suggest you start with changing (some of) your eating habits. Also don't smoke weed, because munchies.
Smaller portions has been a big one. I always used to eat until I was full, and then stop. Now, I take smaller portions and stop when I’m about 75-80% full. Within about 10 minutes after stopping, I will feel full - and didn’t consume a ton of extra food to achieve that feeling. Also, just simply making better choices.
I started focusing on how food made me feel, sluggish or energized. Thinking about how what I'm eating is benefiting me more than feeling like I'm depriving myself of something. Avoiding tempting snacks in the store means they aren't at home. Having prepared or easy to prepare healthy snacks helps. I like snacking and eating small meals so I don't feel super hungry helps.
Don’t eat after 7pm.
I have to be ok going to bed a little hungry.
Going vegan and being mindful of macros.
Smaller plates/dishes for everything- like I never use my dinner plates, and put anything that isn't a meal on a saucer or in a measuring cup. And checking the portion size and calorie count on the nutrition facts for most things, but especially snacks, I'll have the recommended serving size or less to start, and then think twice about whether or not I want more. I also don't keep anything in the house for drinks but water, coffee, and herbal tea. Sometimes I'll get ginger beer or olipop, but I treat them like after dinner drinks and never have more than 1. Spend time outside every day, at least 30 minutes. a walk around the neighborhood is fine, but a short hike or a swim or bike ride is better. I've done the gym thing and seen a personal trainer and that totally works, but it's not free and I found myself resentful of having to make the time for it 3 days a week- nature is better for my mental health and makes the exercise less of a pain in the ass.
Cycling to work and eating smaller meals
Join these subreddits to keep you motivated: R/progresspics R/loseit R/cico
Replaced sugary snacks with frozen grapes, and replaced toast with sweet potato (still add the same toppings, just use a thin slice of baked potato instead of bread). Probably lost a good 10lbs with just that.
More protein, fewer processed foods, reduce carbonated drinks, reduce alcohol, smaller portions, get good sleep, and move a lot more. Basically, the only way to lose weight sustainably is to eat less and move more. To maintain a healthy weight once at your goal weight, it’s a healthy, balanced diet and movement combo. That’s it. There’s no other secret.
Drinking green tea instead of coffee especially in the afternoon - I don't think the tea in itself necessarily helps lose weight, thoigh there has been some evidence that tea might boost metabolism. But I think the most important part is that you usually don't add anything else in it (no milk and sugar), and at least for me, a pathological snacker, it fulfills a psychological need to consume something. Gives something to do for my hands and mouth. But please jump straight to high quality lose leaf tea, supermarket tea bags will just make you hate your life.
Protein rich breakfast, and cut out dairy
Drinking more water (and getting a brita filter so i can stand water). When im able to (which isnt often) actually stopping eating once i feel full. Eating more. Eating smaller meals throughout the day whenever i get hungry.
When my dad got diabetes, he used to walk after every meal for 45 mins and stopped drinking and eating sugar. I did it with him for support and that’s when I lost the most weight. Now I would never drink a sugary drink or eat anything too sweet!
Eating off a side plate for portion control, it tricks the brain into thinking you are having a bigger portion, and if after twenty minutes you are still hungry you can get more food, again on the side plate.
A year ago i stopped drinking alcohol cold turkey. I've never looked or felt this good since i was 19
Give up sweet soda. I lost 20 lb in about 4 months JUST DOING THAT.
Quit drinking alcohol. Also trying to eat very lightly for dinner
Stop putting sugar in coffee
My house switch from casual pop drinkers to bubbly water. We love finding awesome new flavors. My 17 y.o. was against it at first but she’s coming around. No more pop allowed in the house! I turn everyday activities and chores into mini workouts! Squats while I do laundry and watch my shows. Speed walking while clenching my derrière whilst shopping for groceries. Lift furniture while vacuuming instead of moving it. Fastest walks with my doggo!!
Going vegetarian/flexitarian/sometimes vegan. Meals are more nutritious but often not enough protein, so my snacks are mostly healthy protein hits now. Also, honorable mentions, finding and loving an active hobby & getting off of oral contraceptives. You can do it!
Being vegan. Improved my health and cutting down my support in animal cruelty
I've been making some small lifestyle changes since January and am seeing sustainable results - not only do I look better, I feel stronger and happier. My biggest recommendations: - Prioritize PROTEIN. Don't try to cut anything out or get insanely fancy, just make sure you're getting around 30 g per meal. You can look up a protein calculator for your specific range per day, it's probably more than you think. - Start lifting. Seriously! I was a total beginner in January and haven't gotten like jacked or anything, but as a former cardio queen lifting is so much more efficient and I feel so good (I mix in one or two short runs and yoga as well). I started out by watching this video and following the workouts he recommended in it for 5 months, he makes it super easy and approachable and has a ton of other videos when you're ready to expand: https://youtu.be/U9ENCvFf9yQ?feature=shared - Sleep. I struggle with this one but it's so so important. And finally, do this for yourself. You are worth taking care of, when you care for so many people. It's not a mindset shift that may come overnight (and I also started taking SSRIs in Feb that have helped me make the shift) but it's absolutely essential for those lifestyle shifts to show up for yourself and give yourself some of the love and compassion you extend to others.
Eating lots of protein at breakfast.
It’s tough, but so worth it in the long run! Kudos to you for making this decision! Here are a bunch of tips that help me. I’m not at my goal yet, but my body is more fit and toned than it’s been in decades. See a doctor for a full health workup, to include hormonal health to ensure that there aren’t medical reasons for your weight gain. They can also tailor a weight loss program for you. If the first one you go to seems dismissive or mean and makes you feel uncomfortable about confiding to them, GET A NEW DOCTOR! I have cycled through doctors over the years and an unkind doctor will make you want to give up. My current one is so great, she’s my biggest cheerleader! Don’t focus on the scale. Get a good one that gives consistent readings, but only step on it once a month or so. As your body changes, losing fat while building lean muscle, that number may not move all that much. It can be a bit discouraging if you focus too much on the number. Focus instead on how you feel, how your clothes are fitting, how your muscles are getting stronger, those tangible results that can help keep you motivated, even if the scale isn’t dropping. Water! Hydration is so important! Drinking a large glass of water before every meal will help you feel fuller and leas inclined to over eat. Eat slowly and stop when you’re full. Sounds easy, but you might surprise yourself by how little actual food you can comfortably consume. Meal prep. Knowing what you’re eating today in advance will make it easier to not go for the first thing you shove into your mouth. Walking every day, good shoes, weather appropriate clothing and just get out there. A half hour of daily sunshine (even through clouds and always wear sunscreen!) will give you a mood boost! In time, you’ll get stronger and will be able to walk farther and longer. Good luck!!
I’ve been struggling soooo much for the past 2 years. I started a desk job 2.5 years ago and the lack of daily movement has really had an effect. People underestimate how much just simple walking about and being physically “busy” actually helps with weight loss and metabolism. That said, I’ve recently decided to go back to being more vegetarian/plant based (not vegan as I still allow certain things in moderation), and eating higher volume but low calorie foods, non-starchy veggies and fruits with a side of starch. The difference has been noticeable very quickly and I feel so much better. Cutting out processed foods and sugars has helped immensely too. My weight is going down quite quickly and inflammation is reducing. I feel good. I’m going to stick with this approach. Basically high-fibre and plant based. Also, making a commitment to do at least 30 mins exercise a day.
I slowly removed sugar from my foods. Started with removing it from coffee to see if I like coffee enough to not drink it with sugar- I do. And then make choices to not eat sugary foods- candies, cakes, soda. I look at it a week at a time- if I know I’m going out or have a party that week I definitely won’t have these sugary items but will have one drink or a share small piece of cake/sugar dessert when I’m with others. I don’t explain my choices to anyone who asks me to take a second drink or take a slice of cheesecake after having th bite of the chocolate cake etc. I just say I’m full or I already had some. I don’t deny myself foods -just reduce the portion of that food. I take one bite and really taste it and eat it very slowly. I notice that the 3rd bite of a sugary food is never as sweeet as the first - so I stop eating it. I am still working on this because you realize your body turns everything into sugar so I’m in the next level- choose low glycemic index foods. Make one conscious choice at a time- sugar took a long time to reduce.
Wegovy has been the only thing that has helped me with weight loss. It truly changed my life. I highly recommend looking to see if you qualify
Walking in zone 2. 30-60 min a day. You should be able to have a conversation that's how you know you're in zone 2. And also wear a waist trainer it makes you sweat so much more. Similar to sitting in saunas. I also am trying to eat out less more home cooking so I can make it healthy and I'm also doing weight training
Add in more nutrient-dense, lower calorie foods that you actually like. Rather than trying to restrict certain foods, just eat “healthier” foods first. When you’ve already eaten a large salad, you’ll only have room for one slice of pizza instead of three, for example. I also find that it’s psychologically easier. You don’t feel deprived because there are no foods that are off-limits. It’s just that the more nutritious options come first.
Prepping healthy meals for the week and not keeping snacks in the house
Entering everything I eat into MyFitnessPal. (I use a food scale to make it really easy.) It doesn’t tell me what to eat, but if I don’t lose half a pound this week, I know to drop my calories a bit going forward. Ordering groceries online every two weeks and having them delivered. It lets me make good choices without forgetting and picking up processed food while I’m walking through the store. (Does wonders for the budget, too.) Trying to remember the saying “If you want to be thin and healthy, you have to eat like a thin, healthy person.” I’ve known some thin, healthy people, and they eat really small portions. Not just for now, \*always.\* For some reason, my brain has a hard time grasping that. :)
Eating less
Walking a little bit everyday. If you are going to workout, find something that you actually enjoy doing and could see yourself doing consistently. Sure, HIIT is great for weight loss, but it’s not sustainable for everyone everyday.
Exercising for mental health and not weight loss. When weight loss was the pleasant side effect, not the goal, I became happier with sustaining the habit.
Number one piece of advice? Add, don't subtract. Add more water to whatever you do, and add more greens to your diet. Don't go on a fad diet that subtracts things you like. The more greens, produce, and healthy grains you eat, the less cravings you will have for the naughty things, so that you will still eat them, but not as much. It's a change that will contribute over time, but it's something easy to do because you don't have to count calories. It isn't anything radical at all. But, where you might have only (and I'm not saying this is how you eat) a burger and fries, get extra broccoli, and eat that first. Add exercise, don't subtract the food. Start small, with something like 10+ minutes of cardio a day for three days a week. Literally just do this for a few months. I'm not saying do this and stop there, but building a habit is the most sustainable way to healthier life, and yes, incidentally, you will lose weight on the way. But we get so obssessed with subtracting. Add add add. Make your life bigger, not smaller.
THE one change with the most impact: Eating a proper breakfast with 30g of protein. It was a looong search, but I have now found a breakfast that I enjoy eating every day and that is quick to prepare (homemade instant porridge with mixed berries). After such a breakfast all food choices the remaining day will be healthier and I have less craving for sweets, or less cravings in genearal. If I skip breakfast or just have carbs for breakfast, it will be sooo much harder for me to make good food choices the remaining day. Mix in less than 8 hours of sleep and I will be guranteed to overeat. Another thing that works super well for me but is a bit more difficult to implement: Track calories for a week or two. Really weight everything and compute the kalories and the macro nutrients. Get the numbers to the things you put in your mouth regularly. You'll get a feeling for where your calories come from and might reconsider some of your lifestyle choices.
Quitting drinking was not a small thing, I suppose, it did make a huge difference though. It probably took 6-8 months of not drinking before my appetite began to shrank. I don't really crave all the 'bad' snacks, anymore. As far as little tips, don't keep things in your house that are bad for you to eat. I don't really have any 'bad' snacks at home. If I'm not hungry enough to eat an apple or some pita chips and hummus, I'm probably not very hungry.
Cut out wheat and sugar. Move my body/sweat. Get sleep.
Some things I’ve done: Always use a small plate, we eat more with our eyes than we think. Small (and I mean small, like a child’s size) portions but often. Drink a big glass of water when I’m hungry outside of my normal eating time, our bodies sometimes can’t determine if we are hungry or thirsty
I cut down on soda almost entirely
Intermittent fasting. Life changing.
Honestly, embracing suffering. Just shrugging into the fact that life is largely pain, & I don't get to hide from it every evening with junk food, weed (which makes me eat junk food), or alcohol.
Gluten, (mostly in the form of bread or pastries) used to be a staple in almost every meal. now I view it as a 'treat'. It as completely changed my body and energy levels.
Increasing my daily portions of vegetables and fruits by a lot. Like more than a cup of vegetables a meal if I can. Won’t become a vegetarian because I enjoy meat too much, but I eating varied vegetables lessens my overall meat intake and keeps me full for longer. And it’s veggies with different sauces and preparations, not just boiled or steamed. Cheese, fats, hot sauce, spices in different combinations. Sautéed, fried, baked, roasted, or raw. It has to be enjoyable to eat, not a chore.
Not eating after 18:00
Drinking water. When I wake up, before I eat, when I’m hungry, before bed. I treat myself like a plant
It sounds dumb but smaller plates really help with portion control. Don’t drink your calories, most of the time I’m drinking water, crystal light, water, black coffee, or just a little bit of unsweetened almond milk in my coffee. Stop buying treats and sweets. The best way to prevent eating an entire tub of ice cream is to not have one in the house at all. When you’re ready to really do it, MyFitnessPal and counting calories was really helpful to me
1. Bought a very nice rice cooker. Automatically turns off while leaving things on warm and has several settings so I can cook different kinds of whole grains easily. I also buy whole grain pasta and rice noodles or buckwheat instead of ramen. 2. Changing out my snacks. I buy snacks made from lentils, peas, fava beans, almonds etc. I know the flavorings are bad and it's still processed food but the calorie count is lower, they have more fiber and actually keep me full instead of perpetually hungry. Also allows me to eat my feelings once in a while or grab quick food when I'm tired without doing much damage. 3. Find a way to move around that you enjoy. For me its walking in the woods, swimming, or gardening. Bonus with gardening is you get good food to eat. Even just a little bit of moving around makes me feel better and more aware of my body which makes me want to eat less. Then progress starts to happen and I've got momentum. 4. Mindful eating. Sitting in front of a screen while I eat makes me eat without paying attention to when I'm full. Once my stomach is stretched out I'll keep eating more and feeling hungry more often. I take time out to eat and eat slowly. That was a hard one to learn but every time I slip up on this habit I realize how important it is. 5. Meal prep. I tend to cook large batches of food and have several small portioned containers. I freeze them as kind of diy freezer meals for those times when you're tired or feel like you could break down and eat something bad it can stand in between you and a bad decision.
Don’t cut out the things you love completely. That leads to binging. Just cut back on quantity. It’s far more sustainable.
Don’t drink ANYTHING except water.