Doctor CamNC4Me wrote:
Word on the street is you want to shoot for a weight loss strategy of 3-8 lbs a month because you're working on a lifestyle change. If you lose too much weight too quick that isn't a lifestyle change. That's crash dieting and it's not only miserable, but it's also unsustainable.
Yes, exactly! I haven't calculated my average weight loss over time, but it's been slow and steady the entire time. I've been holding at 125 for about a month now because I haven't been faithful to exercise. I count it a success to maintain the losses I've had.
What you NEVER want to do is "go on a diet". Going on a diet automatically suggests that one day you'll "go off" the diet, so you're already sabotaged before you begin.
Here's hoping that we can keep motivating each other and hopefully motivate some others to get fit. HAES is bull ____. Extra weight is, in fact, problematic for one's health. And while indulging yourself is awesome in the moment, like any addiction, complications inevitably arise and your quality of life diminishes. If you made it this far and are making progress yourself please share. I may not post too much, but I am reading the thread. :)
What I have been doing probably for two years now, is what I call "transforming" my daily diet. I've been pretty darn successful at it over time. It's not something I did overnight, it's been a gradual change in what I eat and the choices I make. I've gotten so good at saying "No thank you" to certain offers of food that it's pretty much automatic.
If you could have seen my plate on Thanksgiving, you'd be amazed. I was bound and determined not to stray too far off the path, so I took probably two tablespoons of al the sides and the biggest portion was roasted turkey. I did eat a small slice of pumpkin pie later in the day. But no filling the plate full of stuff and let me tell you, it's a little weird to be the only one at the table doing this, but no one else has to live with my choices but me.
Yes, I have cheated. But I do so rarely and get right back on the horse. I don't really even think of it as cheating any more. Like you said, you're looking for a lifestyle change not a quick weight loss solution.
I can share some things about how snacking has changed for me. It started with Walnuts, then Almonds, and now, here is my "before and after" list.
Bagel with cream cheese
Pumpkin seeds (Pepitas)
Mix of Almonds, craisins, dark chocolate chips
I've started keeping my seeds, nuts, and craisins in mason jars on the kitchen counter so they're right there in front of me when I want something. I just take the tiniest little Rubbermaid container (the one's with the red lids) and put maybe a 1/4 cup of snack in it.
Other things I've done with food:
Stop eating when I'm no longer hungry
Veggie portions are the largest portion on my plate
Buy the veggie trays at the grocery store
Buy the rotisserie chicken when I don't feel like cooking
Buy the bags of broccoli, etc. already cut up in the produce section
I rarely eat sandwiches any more, but when I do it's usually a half sandwich (veggies or fruit to go with)
Don't add any kind of cheese on top of dishes such as chilli and minestrone, pasta dishes
Eat more turkey/chicken/tuna/beans vs red meats
Eat very little bread
Probably a ton of other ideas, but those are off the top of my head. Exercise is what started to move the needle on the scale.