What do you do to get your weight loss back on track?

[Frwinkley]

I lost more than 20 lbs. since the start of the pandemic. I've maintained it since the fall of 2020. I'm in my early 60s, treadmill 3-4 miles every day, do some yoga, weights, etc. The weight is starting to creep back again (maybe 5 lbs), but my clothes are starting to feel snug and I don't like it.

What tips or tricks have you used to get yourself re-motivated? Admittedly, I just returned from a 10 day vacation where healthy eating was about the last thing on my mind. I'm just struggling with getting back on track. I ate so many wonderful desserts...

 

[luvnwdwgal]

Eat healthy and exercise

 

[kymom99]

Try tracking what you eat. It doesn’t have to be a fancy program. You can just use a journal.

 

[nw6675]

Go on a fasting schedule

 

[Brian_WDW74]

Go on a fasting schedule

That is what I do. I practice Intermittent Fasting and I find that on those rare occasions when I don't eat so healthily and gain a few pounds, a 24 - 48 hour fast really helps to get my weight management back on track.

 

[sam_gordon]

I give up. I lost ~20# a couple of years ago. I ended up putting about 15# back on.

 

[megsters]

Fasting.

 

[disneyseniors]

I lost a lot of weight post covid, and have kept it off for 2 years! However, it is very difficult to keep it off. I find that I do better if I don't have the fattening foods that I love (cookies, ice cream, etc) in the house. I buy those type foods that my husband likes, but not me, so that's easier. I try to eat low cal breakfast and low cal lunch with fruit and raw veggies, and then for supper I have what I want and how much I want. I don't feel deprived that way. It works for me, but it takes a lot of feeling hungry at times. I hope you find what works for you.

 

[slo]

I’m a big fan of the My Fitness Pal app. It’s a great way to get you back on track as long as you are disciplined to keep up with it. I use it and my DD19 uses it. You should give it a try.
Good luck - losing weight and maintaining weight is never easy. I wish we could all take a pill to suck the fat out of food and our bodies - LOL!

 

[TinkAgainU]

I have nearly the same scenario. Just started back tracking EVERYTHING I eat, and writing down EVERY DAY what exercise I do. The Mayo Clinic Diet has kind of a "fast start" theory for 10 or 14 days - 5 Do / 5 Don't / 5 Bonus things - very easy to follow intellectually but some are hard (like No eating while looking at TV/Phone/Book lol). But I found it helpful to remind me of good habits.

 

[BlueStarryHat]

I've lost 37 pounds since March, and I also just returned from a short vacation where I ate what I pleased instead of sticking to the diet. I gained a bit, but when I got home I started a journal like PP have suggested. I found it easier to track what I was eating. Also, I determined to eat at specific times of the day. I know a lot of diets tell you to 'graze' throughout the day, but I found doing that I tended to eat more and lose less. I also don't eat anywhere but the kitchen. No eating in front of the TV, etc.

 

[lifesavacation]

Weighing and tracking every bit of food.
Eating much the same meals every week. For ex, lean protein, big salad, potato for the entire week and just swapping out the protein. Next week is lean protein, brown rice, salad, and roasted vegetables. Lunch is always a salad with lean protein.
I am responsible for my own meals. I can't let my husband cook otherwise I can't track calories and, like last night he added coconut milk and cream to the rice.
Always preset aside a time for exercise.

This is what works for me.

 

[Frwinkley]

OP here: thanks for the great tips. It's more of a mental thing--I know what to do, just have to get back on the horse and do it. I exercise a lot and have never given that up; I like the idea of journaling. One strategy that I've used successfully (until recently), is using my water pik, and flossing and brushing my teeth right after dinner. It typically keeps me from eating anything after 6 pm. or so.

 

[mousefan73]

Dont eat anything after 6pm and only drink zero cal drinks

 

[ronandannette]

Dont eat anything after 6pm and only drink zero cal drinks

This would be a decent enough start, if a person was doing those things. An IF schedule (14/10) is pretty easy to implement if you simply stop consuming calories between dinner and breakfast. And it's helpful for everybody to be aware of how many of their daily calories are consumed as beverages and account for them accordingly.

 

[DLgal]

Intermittent fasting does absolutely nothing for weight loss, according to several long term studies, and can be harmful for hormone levels (for women, in particular).

Do a normal fast. Eat dinner by 7. Then stop eating entirely until about 7 the next day. Your body is designed to fast overnight, so give it that. Don't worry too much more about when you eat, just pay attention to WHAT you are eating.

Less processed foods, more fiber from whole grains and seeds, fruits and veggies, and watch your portion sizes. Limit sugar, but it's not necessary to cut it out completely. Enjoy what you are eating and don't demonize foods.

Start using smaller plates and bowls. Don't fill them up. Eat, and pay attention to fullness cues from your body. Also want until you actually feel hungry to eat, then stop once you are satisfied. Listen to your body.

 

[lifesavacation]

I’m not sure if IF is good for weight loss or not, but I think it’s good for people to learn that they don’t need a full stomach all the time.

I always keep baby carrots around when I find I want to eat because I’m bored and not really hungry. I don't necessarily even like carrots. Things like pickle spears, snap peas, or hard boiled eggs (I have chickens. Lots of eggs) are also my go to snacks.

 

[Caseheidi]

I have been in the wrong state of mind for the last year, trying to get back on a healthy system. I find the first thing I need to do to help get back on is remember my "why's?" Make a list of why you want to lose the weight / Keep the weight off. And then post it in your kitchen where it is a daily reminder for you. Then make sure you have your fruits and veggies prepped for easy eating. This really helps to avoid the snacks that are so easy to eat too many of. And make sure to set yourself up for success with healthy foods ready to go, and not load your house with the foods that cause you problems.

 

[unrequited23]

Since you are just back from vacation, I would make a commitment to eat at home/prepare all of your meals with fresh, minimally processed ingredients and focus on drinking more water for at least the next week. Then, I would evaluate the situation and consider keeping a food journal/tracking on an app.

 

[PollyannaMom]

Then make sure you have your fruits and veggies prepped for easy eating. This really helps to avoid the snacks that are so easy to eat too many of. And make sure to set yourself up for success with healthy foods ready to go, and not load your house with the foods that cause you problems.

This!! Make the habits you want to start easy, and the habits you want to stop difficult. I highly recommend the book Atomic Habits by James Clear ~

“When scientists analyze people who appear to have tremendous self-control, it turns out those individuals aren’t all that different from those who are struggling. Instead, ‘disciplined' people are better at structuring their lives in a way that does not require heroic willpower and self-control.” – Atomic Habits, page 92

I used the ideas to change where I stored healthy snacks vs. unhealthy ones, to "habit stack" things I needed to do with things I wanted to do or was already doing, etc. It's not specifically about weight loss, but it's definitely useful for it!