Weight Loss Tips - What's working for you?

[ZerasPride]

I am so grateful for the success I have experienced on WISH over the past 14 months. I was reading some of your kind comments in my thank you post and Tara suggested I share some of my weight loss tips with those that might be interested.

I started thinking that I am certainly not the only successful WISHer out there and that this would be a good thread for everyone to post their tips to helps others who may be just starting or struggling. I know there's a DIS Tips sticky at the top of the board but it's been a while since we've had a new one. I hope I'm not stepping on any toes by doing a new post. So I'll add my top tips and if everyone else could add there's, it might be helpful to others.

Here's what I have been doing to get to the 100 pound lost mark:

1) I found a program that works for me and that I believe in (South Beach);
2) I exercise my booty off (the Firm and Cathe Friedrich) 6-7 days per week;
3) I drink tons and tons of water;
4) I used to keep a journal which helped to ground me and give me a place to write my feelings down and my daily menus;
5) I take the journey one day at a time;
6) I try to never cheat (on purpose) - I know that's not possible for everyone but I get a kick out of changing my "cheat free" clippie everyday
7) I come to WISH daily and sometimes multiple times per day;
8) I join and/or start challenges to keep my focus

Okay, that's the basics for me. We'd love to have tips of what works for everyone else. Thanks in advance!

 

[Tera]

Hi Lisa - Great subject to bring up. There are a lot of new people out there that can really use some advice (including myself). As of now, I'm just under 38 pounds loss (hope to be at 40 pounds on Tuesdays weigh in) since joining Weight Watchers on August 24, 2004. I'm losing about 1.5 pounds per week, which is a good pace. Weight Watchers works for me because its taught me portion control and better food choices and not have to give up anything for the most part.

Exercise is key for any kind of diet. You can watch what your eating, but if you don't exercise, it won't make a huge difference. I do weight training 3 days of week and some form of cardio 5 days a week.

Water water water... I totally agree with Lisa on this and think this is a major reason for my weight loss.

And write EVERYTHING down. It will amaze you how much you really eat throughout the day.

Just being determined to stop being fat for once in my life and to be able to shop for regular size clothes. We are going on our first cruise in May and I think that has been a huge motivation

 

[YangYang]

I think that one of the things that has helped me the most in losing weight (131.4 pounds on WW) is not depriving myself of the things that I really love. I eat something chocolate EVERY day! It's usually a Kudos bar or a Reduced fat Chips Ahoy but it gives me my chocolate fix. I truly do not feel like I am on a diet and that's so important to me since I WILL NOT ever gain the weight back! I also found that I had to have short term goals. I tied them into Disney trips whenever possible. For example, I had a goal to lose 75 pounds before a trip. Then before the next trip, I had a goal to have lost 100 pounds. Whenever I thought about having to lose almost 150 pounds to get to my goal weight, it was very discouraging so I really need those more realistic goals.
A final "trick" I have is to always keep something in my closet that is a size too small so that I can keep trying it on until it fits! It's usually something that I bought on sale that I really like so it's my motivation.

 

[lmhall2000]

THANK YOU for starting this thread!!! I love reading them!!!

I've lost 66 pounds since my highest...around 55 of those with WISH...

1. I LOVE WISH!! I just can't seem to lose without all of you!

2. I, too, go out and buy a DREAM outfit...it was funny at 40 pounds down (with 50+ to go) to see the look on the salesperson's face when looking at the size and me telling them how much I love this outfit in a size 10! But there was something GREAT about paying for a size 10 outfit and realizing one day ALL my outfits will be this size! And every 20 pound increment I go buy another piece...a sweater, summer outfit...whatever is on sale so that when I do get to goal I won't have to spend a fortune buying all new clothes.

3. Exercise is key for me...when I'm losing the most I'm exercising for an hour atleast 5 days a week...usually it's walking 4 miles but lately it's been exercise videos...

4. Cutting out 2 things for a period of time (100 days) helps me....this time I cut out french fries and white bread...I could never cut out chocolate but I do limit myself to semi-sweet chocolate chips I keep on hand and just 10-15 of those small things give me the kick I need!

5. I'm vowing from today on to really try and get more water in...I'm very bad at that...thanks guys for the tips!!!

Tara

 

[r3ngels]

Great thread....

1)I thinking being organized... with your meals and grocery shopping.
-If I am out of "my food" the kids looks better but I usually won't go for that if I have mine on hand
-Also, with meals if my meals are planned out then they are usually in my plan and healthier.

2) Having the challenges keeps me on my plan and focused

3) Getting my "booty" moving. I used to hate exercise but now I like the way I look with the exercise it makes it easier to do.

I am close to my goal. I am down 44 lbs with WW

 

[kfeuer]

Great thread. Some things that have helped me lose over 60 pounds:

1) It's okay to have a bad day, bad week, even a bad month as long as you NEVER give up. I've gone through some really rough patches where I could not have cared less about trying to lose weight, but those times always passed. Nobody's perfect--don't let occasional lapses derail your efforts entirely.

2) Don't do anything short-term that you're not willing to do long-term. Don't eat foods you don't like just to lose weight--eventually you'll start to hate those foods and then it's easy to fall back into your old habits. Try to find exercise that you love doing.

3) When eating out, ask for a to-go box when they bring your food out. Put half your food in the box, and you've got no-willpower-required portion control.

4) Try to stay out of food ruts. Try new recipes on a consistent basis. I get Light & Tasty magazine (from the same people who do Taste of Home) and they always have some great new recipes.

5) Challenge your negative thinking. You will live what you believe about yourself. If you believe you're going to fail, you will. If you tell yourself you hate exercise, you can figure out what kind of experience you're setting yourself up for. Dr. Phil has a great set of questions that helps counteract negative thinking. Ask yourself 1) Is it true? 2) Is this thinking serving my best interests? 3) Does this thinking advance and protect my health? 4) Is this thinking helping me achieve my weight loss goals? I've found it helpful to write out my answers to these questions. Changing my thinking has been the biggest key to my success. I've been on this weight loss journey for a year and a half--something I never would have believed I could do. My entire self image has changed. It takes time and work, but it's so worth the effort.

 

[sharoncity]

Thanks for all the wonderful advise ladies! It really gives me something to stop and think about.

And seeing all of your success reminds me that I CAN do this!!

Great job to all of you - you are my inspiration!

TTFN- Sharon

 

[nuke]

Plan, plan, plan. The days I don't have a food plan are the days I eat the stuff I shouldn't or eat too much of the good stuff.

I echo drinking water also.

 

[Keokagal]

I write my food down (points). Drink my water. Weigh and measure, as I tend to grow my portions. Plan my meals. At this point I do minimal exercise, have some health issues, so my focus is on the food. Losing slow but steady this past month. You can lose weight w/o exercise for those w medical issues, don't discourage. Mentally I need to believe I can continue to lose the weight, so I need to learn to trust in myself.

 

[MelanieC]

Great thread Lisa!!

For me, I try to take it one day at a time. Here are my biggest tips:

1. Journal and plan - I use my Palm Pilot, I have a WW program that I use to journal. I write every bite I take and it goes with me everywhere. It even has restaurant points in it and a regular complete points book so that I can look up any food that I might eat. By taking this journal with me, I have never been able to not eat out and stay within my points. Planning is key. I'm constantly thinking ahead to my next meal so that I know how many points I have to work with. Right now I make a weekly schedule of dinners. Usually lunch is leftovers or something else that fits in after I put in my daily points. I also try to incorporate at least one new recipe a week. I search the internet and WW website. This week I also went to the library and got two cookbooks. Today we are making one of those dishes. There are tons of healthy meals out there waiting to be discovered.

2. Exercise - This is pretty much just as important as number 1. Last year when I got to goal, I did it by exercising. Then I put priorities other than myself ahead and I lost focus I reached my goal and I couldn't focus because I wasn't exercising. Exercising and eating right fit hand in hand. If you go through the trouble of exercising, you naturally want to fuel your body rather than eating tons of junk. At least that is how it is for me. Also, weight training has been an intrigual part of this process. I think you need both cardio and weight training. The self confidence I get from how great I feel when my arms get nice and muscular is great.

3. Putting yourself first Like I mentioned in 2, putting yourself first is important. When I stopped putting myself first I stopped exercising, stopped journaling and ultimately gained back 20 pounds of what I lost. Now I'm paying the price by re-loosing the same pounds. I really hope I've learned my lesson. You must do this for yourself and be willing to sacrifice some things in order to find the time to do it. Remember, you are worth it.........we are all worth it!

4. Setting goals When I set my goal to do my first 1/2 marathon, I was motivated to really start exercising and it kept me working towards the goal. When I talked myself out of doing the 1/2 marathon last summer because I was thinking it would take time away from my family, I stopped exercising, journaling and putting myself first. When I set the goal again in December to go ahead with the Disney 1/2 I started exercising again and eating good. Crossing that finish line in January was the best thing I ever did for myself. Make goals for yourself. I also have done the one where you buy something smaller than what your in now. When you finally fit in it, its a very exciting and motiving feeling. Remember, to make goals as you go along. It gives you something to strive for and keeps you focused on the end result.

5. Find something you can live with - Make sure your plan is something you can do forever. Remember, this is a journey and not a destination. Its not something you can do for a few months, loose the weight and then go back to your old habits. It has to be something you believe in, and feel you could do for the rest of your lives. Also, don't totally deprive yourself of the things you love. Either find things that are similiar to your favorite things and make adjustments to make them healthier or allow yourself smaller amounts less often. I made it to goal eating pizza at least once a week, eating peanut butter ever day and this time around I'm eating 3-4 avocado's per week. Remember its not all or nothing, but rather learning how to incorporate the things you love into your life. I just learn how to make the things I love healthier. I think if you can eat 95% healthy, you can have the other 5% be indulgences that you love.

6. Use your points or food wisely and eat them at the right time of day I know a lot of people on WW's will limit the points they eat all day so they can have a huge dinner and then snacks. These snacks are usually empty calories that might be low fat and low points but they have absolutely no nutritional value. What I have learned to do is cut out the junk and focus my snacks so that I eat them when they count. I cut out my night time snack (occasionally I will indulge-see 5) and I try to not eat after 7pm. What this does is give me points I can now eat during the day. I now have a morning snack and an afternoon snack and It's helped because I'm not starving all afternoon like I was when I used to save all my points for night time. I try to eat nuts, fruit, plain yogurt etc for snacks.

7. Try using all my points- To keep your metabolism revved, I really believe you must eat at the highest point you can to loose weight. If you try to limit your points, calories etc. your body goes into starvation mode. I also keep my WW points at 22 even when I go under 150 pounds. I personally feel comfortable with 22 target points per day and I made it to goal last year by keeping it there. I think it allows your body to learn to loose while keeping your food intake a little higher. Starving yourself is not good. I measure out my food and I eat the full amount no matter what. I don't always eat every flex point I have, but I do eat all my Activity points and I try to use as many flex points as I can. When I get to mantenance, I want to live off as many points as I can.

Lots of great advice. Keep it coming!

 

[johde]

I will second or third the idea of finding a plan you can live with. When you get to goal you don't want to be thinking "now I can go off this diet". You want to be thinking "I can live this way forever"

Second, as the weight comes off, increase your activity. Living a sedintary lifestyle was part of what got me to the place I was. When I started I could only walk about 1 mile. Now, I am routinely walking 3 miles and when the weather turns better I will be walking even further.

Third, set realistic goals. If you have a lot of weight to lose break it up into smaller goals.

Fourth, have goals that are NOT based on the scales. Sometimes the scales won't move but there are other changes happening in your body.