Weight loss question

[cayennews]

I do three things everyday day.

1. Do not eat before noon.
2. Drink a lot.of water.
3. Walk at least 2 miles.

I also try to eat a high protein diet. I have not cut out carbs or sugar because that is not realistic for me to sustain.

 

[TiggerTrigger]

I have debated about sharing since I’m no expert, I’m still a work in progress and I’m admittedly struggling a bit after the holidays…worrying that I will go too far off plan and not hit maintenance point.

For starters, I started Nov 2024 and since then, I have lost 145 pounds. Ideally, I’d like to lose at least another 12 pounds to hit healthy BMI but I need to discuss with my doctor because my non-scale measurements are currently on par with where I was when I was in my 20s and 20-30 pounds lighter than my current weight. Soooo…what’s worked for me…

1. CALORIE DEFICIT - It’s pretty simple. You need to eat less to start burning fat. Most people overestimate their physical activity so it is critical that you’re honest with tracking your calories. There are calculators out there to tell you how much you should eat based on age, weight, gender and goal weight. It’s vital to get a kitchen scale and weigh/track everything.

2. WALKING - While you’re technically walking for fitness, it’s crucial to move every day. So, while I go to the gym 5-6 days a week, I walk each and every single day. Like caloric intake, there are calculators out there to tell you how much your bare minimum should be each day.

3. EVERYTHING ELSE -
> Strength training- building muscle makes a huge difference in how to make your body a more efficient machine.
> Macros- Protein was my first focal point and is still huge for me, but higher fiber is also a must so your body can handle the high protein and don’t forget carbs and fats. Yes, carbs are crucial, especially for satiety and good fats like in salmon and avocado help tremendously. You just have to avoid the pitfalls…like things labeled as high protein which really aren’t and things like excessive nuts which can add too much fat to your plan.
> Rest- never underestimate the value and benefits of sleep. It’s so crucial to everything.
> Hydration- Not only will it help you feel full and quiet cravings, there are supposed links to fat burning. If you can’t tolerate that much straight water but don’t want a ton of calories, Crystal light and Mio (as well as store brand versions) have great flavors, rarely more than 5 calories a serving, some varieties have caffeine or B vitamin complexes, and can make a world of difference. Sparkling water also can help you feel full. I don’t do much of it, and it’s now controversial, but diet soda even helps some.
> Standing- Sitting all day, even if you get in your steps, isn’t ideal. I added an electric desk that can be raised and lowered to my home office. I now spend 85% of my workdays standing.
> Grace and consistency - Consistency is key. You sabotage yourself if you do well all week and then binge all weekend, but we’re also human and deserve to enjoy. There are some excellent swaps out there to cut your calories and quiet cravings, but you’re also allowed to enjoy here and there. You also have to remember that having something indulgent for one meal or one dessert isn’t going to ruin you and your progress if you go right back to doing all of the other beneficial things.
> Plan for the non normal times- We travel a lot, I have a couple of days a month where my work schedule is different, and we have school activities some nights. Rather than skip…I plan and implement that plan. If I have to drive into the office, I go walking at 5am instead of 6. If DD has a school game at 6:30 pm, I gym in the morning instead of at night and I get in my daily walk by walking to the high school. I upgraded my gym membership so I have access to tons of gyms while on the road and I schedule my visits around tournament events. If possible, I also book rooms with full kitchens if we’re not renting a home so I can grocery shop and get healthier food. Even without a kitchen, there are low prep options to keep me on track. These trips mean a lot of dining out and while it’s not fun, I typically find the healthiest options on the menu. I will indulge sometime but not every meal out needs to be a treat when it’s not a vacation. In other words, treat it like a business trip where you’re eating like you would on a workday. I have even been known to travel with my kitchen scale and will scour the web for nutritional data to help closely estimate calories in restaurant foods…because those apps that try and do it through food photos are pretty inaccurate.

I’m sure there’s more but hopefully this helps someone.