Weight loss question

[mousefan73]

So for those of you that have significantly lost a lot of weight successfully. What was one change that you did that had the most impact? Besides changing your habits when it comes reducing or changing your diet and increasing your activity. Those are the obvious ones. I’m just wondering if it was one little small thing that you now realize in hindsight that you changed that had the most impact.

 

[Bad Pink Tink 2.0]

Being diagnosed with fibroids and having surgery to have them removed.

For the last 20 years Ive struggled with my weight. Over the years I changed my diet, stopped drinking soda, started drinking 2 litres of water a day, stopped eating processed and fried foods, cooking from scratch and going to the gym, etc, all the usual things.

I just got bigger.

Then in summer 2020 I was diagnosed with fibroids and advised when things were not as chaotic in the healthcare system, to get surgery. In 2023 I finally had surgery. Before surgery I looked 6 months pregnant from some angles, just fat from other angles. It wasnt fat making me big, it was multiple benign tumors the size of grapefruits filling up my torso.

Im now about 16 months po and the difference in my body is huge. The day before my surgery I took photos and measurements. Im now down about 8 inches around my stomach, with very little changes to my diet and activity. My flexibility has improved, I can now see how yoga and aerobic activity are toning up and improving my overall fitness, when for years before my surgery I never saw any changes.

 

[Karin1984]

1. Weighing food and understanding what a normal portion is.

2. Understanding labels: fat, sugar, salt.
Not meaning to avoid these three, but to understand what is too much and look for alternatives or make things myself.

 

[Disneylover99]

Drinking a ton of water
Eat lots of protein
Try not to eat before 11am. Try not to eat after 4pm.
Go to bed early - make an effort to get lots of sleep

Sorry. That’s 4 things. Lol.
So I bolded my number 1 tip.

 

[tvguy]

No weight loss milk shakes/protein shakes. Prepare meals that you really enjoy, Filet mignon and one See's Candy for dessert worked for me.

 

[Travel60]

Carbs are my weight-loss enemy. When I can stay off bread, pasta, rice, potatoes, cereals, baked goods, I can lose weight, it is just getting in the right mind set to do so.

 

[leebee]

Best thing I ever did for my overall physical health and emotional well-being was have gastric sleeve surgery. It's the only thing that's worked, long-term; I lost 110 pounds and have kept them off for 6+ years. Before that, and still, I need to avoid carbs like the plague. I stick to high protein/moderate fat foods as much as humanly possible. I have a Syntrax Nectar shake made with almond milk for breakfast (23g protein), often have cheese or a slice of leftover dinner (chicken, steak, etc) for lunch, and then protein and veg for dinner. Fortunately I don't have an issue with portion control: I can't eat too much, there is no place inside me for it to go!

 

[Praying Colonel]

For me, it's hard to give advice besides "exercise more and eat less." If I'm not exercising I'm gaining.

Eating at home helps me control the amount I'm eating.

 

[LilyWDW]

Eat at hone and drink more water. When I do that, weight loss is a lot easier.

Increase veggies and decrease meat and carb heavy items on my plate. But no cutting out whole food groups. That just leads to a binge for me.

 

[georgina]

For me, it's hard to give advice besides "exercise more and eat less." If I'm not exercising I'm gaining.

Eating at home helps me control the amount I'm eating.

Agree. I think what works will be personal for each individual, but exercise is really important in controlling my weight. I already eat mostly healthy, but have a sweet tooth, so have to keep control of the between meal snacks. But I can't lose without stepping up the exercise intensity. We mostly eat at home also.

 

[tx911]

I’ll say 2 things.
Counting calories
Lifting weights

 

[Kooks and Bay Bay]

Listening to my own body not the so called experts whether it was a doctor or influencer.

I lost 60lbs.
It took about 18mos.
I've maintained it for 6yrs.

I did it by eating more fruits and veggies, more carbs, LESS protein, plenty of water, and walking.

The key things I listened to my body vs "experts" about is protein and walking.
Most would say you need to up your protein and do strength training and HIIT.
Instead my body likes less protein and more carbs as carbs are what gives me fuel.
And the only exercise that I have ever been able to be consistent with and not injure myself is moderate walking.
I also ENJOY getting out there every day. I get to interact with fellow walkers and get fresh air.

Unfortunately the better shape I got into the more my mindset started shifting towards what the "experts" were saying so for a period I was starting to gain some weight back and strain my body and when I'd bring it up at a doctor's appt they would say you aren't eating enough protein and you need to exercise more. This is after I was already doing those things. It baffled me. Then all the sudden it clicked that I needed to go back to what got me to the most fit point in my life which was high carb, low protein, and walking!
Weight started coming off again and I felt more energized again.

 

[wenrob]

Consistency and routine. Motivation always wanes so I got myself out of that “I’ll start over on Monday” mentality. I just persisted whether I felt like it or not and now it’s just a habit like brushing my teeth or taking a shower.

 

[Simba's Mom]

As someone said already, weighing my food really made a big difference. I thought I was having a cup of cereal, turned out it was 1 1/2 cups, thought I added about 1 teaspoon of butter, it was more like a tablespoon.
The other change I made was not licking the bowl, spoon, whatever; no putting food in my mouth until I sat down.

 

[barkley]

eliminate all soda-including 'diet' and 'sugar free'.

add (in my case) or do not eliminate foods with calcium (increases metabolism)

but have a sweet tooth, so have to keep control of the between meal snacks

i'm the same (i also get major salt cravings). i get the individual serving bags of stuff so it limits me/i don't justify eating more to keep the big bags from going stale. as a matter of fact my costco mail order is out for delivery today-i need my mother's frosted animal cookie fix

 

[Danicat77]

One thing I’ve learned to do is not deprive myself-if something sounds or looks good, I can have some. And if I do overdo it at times, I don’t blow the rest of the day, just that one meal/snack. I used to have the mindset: Well I already messed up might as well just keep going and then do better tomorrow. Now I do better throughout the rest of the same day.

 

[Magical2017]

Tracking my food in the WW app. It helps keep me accountable. It could be done with a journal, too, but I like the online community and support I get from WW.

 

[flyingdumbo127]

Hug Mousefan and wishing you the best. Pre pandemic I was overweight a good amount and burning myself out in various ways. I am now by God's Grace, thin and a ton more at peace than ever before.

What made a tremendous difference to me was/is my strong Christian faith. I also finally began better taking care of myself. I came to appreciate for me the true blessing each day is and with my beloved dad. The importance all ways for me of being still and giving thanks in all. Being happy.

Food wise, I have the advantage of being the plainest, simplest, eater you may ever meet. Pre pandemic I dined out often. For me that was so unhealthy. I realized the same scrambled egg at a restaurant could be made at home a whole lot healthier because it was fresh and I was adding only a smidge of butter for the frying pan and milk along with a tiny drop of salt to the egg. Same principle applied to other staples for me.

Dad and I also now share some Campbell's Chicken Broth before lunch. I have some leftover before dinner while dad enjoys a heartier soup. Starting a meal with soup took my immediate hungry wanting chips, etc urge away and also encouraged me to eat slower.

I no longer eat chips or crackers and honestly don't miss them. I realized those two snacks were what was contributing not only to weight gain but sometimes not feeling well from it. For a time what I did was look at the suggested serving size on a bag of potato chips (I also tried different brands to find one I preferred and that was not so greasy/overly salty)

For example, pretend the suggested serving was 12 chips. What I would do was take 6 chips out of the bag and place them on my plate. Most important step was to then immediately close and put the big bag of chips remaining out of sight. That nipped my tendency to help myself too much from the open bag on the table. I literally broke each chip into smaller pieces. That way I was able to spread them out more during lunch but still was only consuming 6 chips total.

Cheering you on and wishing all of you in this thread well, too

 

[rwdavis2]

Portion control. Take half of what you normally would and eat slowly. That worked for me.

 

[luvthatduke]

Dad and I also now share some Campbell's Chicken Broth before lunch. I have some leftover before dinner while dad enjoys a heartier soup. Starting a meal with soup took my immediate hungry wanting chips, etc urge away and also encouraged me to eat slower.

This is a great idea, I try it myself when I remember.
Warm broth or even warm tea before eating will usually tell your belly you're full faster,
and you won't eat as much.

I am a Type 2 Diabetic w/kidney disease.
I must count every carb that enters my body every day.
I also count calories as I am finding it very hard to lose weight
due to some of my Diabetes medicine.

USE YOUR SCALE. I live by mine, whether it's cheese, lunchmeat, chips, etc.
I always use the nutrition info bar on every food item,
and I use my calculator regularly.

I trust in the Lord to help me, to restrain me, and to remind me what I need to do to be healthy.