What Are You Doing Different THIS Time?

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evelyn64

Joined: Jan 08
Posts: 520

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Posted: 17 May 2012, 14:44
For all of my fellow life-long yo-yo dieters out there, what are you doing different this time to break the cycle and keep the weight off for good? We are experts at what doesn't work so let's help each other out and share our thoughts and ideas on how to tame the beast once and for all.

For myself, the biggest change I've made is to get into a regular exercise routine. I never exercised with any regularity in the past. But just over 3 years ago, I did the Couch to 5k program and started running. Then I switched to a regular 5 days a week, 1 hour a day cardio/strength training class. And just recently, I joined a gym and have hired a personal trainer. In my consultation session I learned that muscle building is the key to achieving and maintaining weight loss.

Even though I was exercising regularly, my weight loss had really stalled out over the past 6 months. I was told that I need to do at least 4 hours of muscle building a week in order to achieve my weight loss goals. Cardio burns more calories per minute but muscle building increases your metabolism so you burn more calories when you aren't exercising.

Aside from that, I've also made some big permanent changes to my nutrition approach. I must add that it has been a lot easier to make changes because my daughter and husband are both on board to make the changes with me.

We've cut out red meat and most processed meat (I still use real bacon bits once in a while to add flavor to certain things without going overboard). I might eat beef once or twice a year. Now we eat a lot more fish (at least 4 to 5 times a week) plus chicken, turkey, and some vegetarian options. I probably would never have tried veggie burgers if it weren't for my daughter's dabbling with vegetarianism but I've been pleasantly surprised at how good they are. You have to keep trying different brands until you find one you like. But they are way less calories than a beef burger and when you have all the healthy toppings, it's hard to tell you're not eating meat.

We also stopped making food and "goodies" such a huge focus for holidays and special occasions. I have stopped doing Christmas baking like I used to - where I always had several containers of cookies, bars and the like on hand for "entertaining" (of course, a good share simply entertained my taste buds when no one else was around!). Now I might make one special dessert or bake one thing to take to a party. Plus, we've searched for new, healthier recipes that don't taste like "diet food".

These are all changes that I can live with and not feel the need to go back to my old ways once I reach my goal. It may have taken me 48 years to get here, but I'm so excited to feel like I might just be successful this time at taking the weight off and keeping it off for life.


IT NEVER GETS EASIER - YOU JUST GET BETTER.



kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 17 May 2012, 15:47
For me, the game changing thing was that I used the tools here on Fatsecret. Counting my calories as accurate as possible took all the guessing out of the game. Now I feel that I know (almost) exactly what I'm doing. This has taught me that it's okay to eat whatever I want, as long as I calculate it. It has taught me that some foods are better than others, and that some foods damage my RDI more than others.
Knowing this has made me lose weight. Losing weight has made me able to exercise. Exercising has made me lose weight even more efficiently.

Also, I've made sure to enjoy (almost) every single day of the journey - made sure to have fun and to stay positive. Smile

It's a great question - I'm looking forward to reading other responses.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
evelyn64

Joined: Jan 08
Posts: 520

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Posted: 17 May 2012, 18:03
I remembered another thing we've changed. We rarely have a starch with our meals now. Before, we were stuck in the old mind set that you had to have potatoes, rice, pasta or bread with every meal. Now, for most meals, we have the majority of our plate filled with veggies and 2 to 3 ounces of protein. When we do indulge in a starch, we opt for whole wheat or whole grain when we can.

IT NEVER GETS EASIER - YOU JUST GET BETTER.



holfraz

Joined: Mar 12
Posts: 178

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Posted: 17 May 2012, 18:22
For me it was finding this website. It made it so easy to count calories and hold myself accountable for every calorie I consumed. Once I realized how many calories I was eating, I was able to adjust them meet my weight loss goals. I love keeping track of all this stuff. It's challenging and it's fun to me. I can also see all the calories I am burning and adjust my diet accordingly. How fun! Also, since I became a ZUMBA instrucor, I am usually doing ZUMBA so much that I havent been able to keep any weight on. On top of that, I also have to meet my FatSecret challenge of jogging 15 miles a week. This is all so awsome! Another thing that has helped was that I stopped drinking Tequilla Rose at night because I noticed those calories were outrageous and just not worth it. I am still learning new things every day, too, and am also interested in seeing others' replies. Facebook is so lame compared to FatSecret!
lovingmomma

Joined: Oct 11
Posts: 102

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Posted: 17 May 2012, 18:24
I have been working on the mindset, versus just the weight loss, which I think is even more important. I have been exercising which I never did before, and actually find I surprisingly really enjoy it (never thought I would say that!) I have broken the habit for a lot of high carb foods, and have no problem passing on the bread and potatoes anymore. But really I think the most important is the mind set, and I think that that is where I have grown the most.


Starting weight- 219 lbs May 2011
Goal 150 lbs- my original main goal, reached 6/22/2012! Yipee!

Pregnant with baby # 4. Gained 55 lbs. Weight at end of pregnancy 8/9/2013 204 lbs
Goal 1- 175 lbs reached February 23, 2014
Goal 2- 160 lb
mlb98

Joined: Jan 12
Posts: 67

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Posted: 17 May 2012, 18:28
For me the number one tool has been tracking my calories...it's eye opening in the beginning. Then it becomes a way to control and plan intake.

Reading and sharing stories, tips, comments on FS has also been helpful.

I know exercise is so beneficial and I have started a daily routine, however, I have done the whole exercise, gym thing before and have always given up eventually...so I hope I can make it a lifestyle thing from here on...but only time will tell.

Although so far it has been for the benefit of fewer calories...I can see that in the future I will certainly continue to eat more vegetables in my diet than I ever did before.

Realizing this is a lifestyle change and commitment and not a diet will be key as I eventually move into maintenance mode. I'm committed to it now and I don't want to go back to where I was...so hopefully these new found good habits will continue.


A year from now you will look back and wish you had started today.
jrgsc

Joined: Mar 11
Posts: 18

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Posted: 18 May 2012, 08:40
Just as many of you guy, I've been yo-yoing for the last few years.

It seems that I am now on track again and I have lost around 4 kilos in about a month (Which is very good).

I know there is an historic thread on how often should we weight ourselves, but this is precisely what I've been doing different. I used to weight myself only once a week at the gym; now, after I bought an inexpensive bathroom scale, I weight myself every single day.

Yes, there are few days that I feel frustrated because I didn´t lose a pound, but that´s a good signal that I need to continue with this effort. Back when I did it on a weekly basis, it was even more discouraging.
apatrick1

Joined: Apr 12
Posts: 72

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Posted: 18 May 2012, 09:03
For me it was not thinking that this was a diet. I have just started eating healthier. By doing so, I have found that I get full faster on smaller portions and I stay full. I also found that by eating healthier, I don't have the cravings for sugars and I have more energy, so I want to work out. The plus side to this change is that I lose weight.
If you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired.-George W Patton
fatoldlady

Joined: Jul 11
Posts: 296

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Posted: 18 May 2012, 10:16
For me it looking at this as a permanent change in the way I eat. Before when I dieted I would go on very restrictive diets to lose the weight as fast as possible so I could go back to pigging out. Obviously that didn't work. Now I'm taking my time and finding a way to eat that doesn't leave me feeling deprived. Being able to track my food on this website has taken the guess work out of it and I don't have to follow someone elses food plan to stay within my target calorie range.
gmp50

Joined: Feb 11
Posts: 11

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Posted: 18 May 2012, 10:50
The grace of God. No other answer explains it in my case. I tried so many times to stick with a plan but failed very early on all the time. Now, I'm at goal, lost 75lbs, and pray God gives me the strength to stay here!
Eringiffin

Joined: Mar 12
Posts: 117

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Posted: 18 May 2012, 12:55
I've been on a lot of diets and typically I could lose about 25 lbs. pretty easily but then at the first plateau I would crumble and give up. After giving up I would gain everything back and then some.

The thing is, I've known what I need to do to lose weight for a long time but I was lacking a key piece of the puzzle. Recently I started going to a counselor for a family dispute and what I learned there is radically changing just about every aspect of my life. I had heard the word co-dependant used a lot but I never really knew what it meant.

Now that I am gaining the tools that I need to recognize when I am letting external forces overstep my boundaries, I am applying that to food as well. I need X amount of food to be healthy and productive. Anything more than that is an invasion of my boundary that hurts me, not helps me. Activities that aren't a priority towards my goals and values that get in the way of exercise are treated the same way.

Realizing that I have worth regardless of what people think of me has motivated me to take care of myself and not spend so much time doing things that aren't productive towards my goals just to win someone's affection or approval. I don't need to try Aunt Susie's pie just to make her feel like I care. I can find other ways to show her I care. I don't need to eat everything on my plate at the restaurant just to make sure the chef isn't offended or that I don't inconvenience the waitress by special ordering or asking for a box. When my husband wants a cheat day for his diet, I don't have to join in if I don't want to just to make sure he doesn't think I am judging him. AND MOST IMPORTANTLY, I DON'T NEED FOOD TO FEEL GOOD ABOUT MYSELF. I like myself for who I am and I don't need anyone or anything to tell me so.

Losing weight is important to me and this time nobody and nothing will get in my way, least of all the self-defeating negativity that I used to carry with me everywhere I went.
MillaLite

Joined: Feb 08
Posts: 148

      quote  
Posted: 18 May 2012, 13:18
Eringiffin wrote:
AND MOST IMPORTANTLY, I DON'T NEED FOOD TO FEEL GOOD ABOUT MYSELF. I like myself for who I am and I don't need anyone or anything to tell me so.

Losing weight is important to me and this time nobody and nothing will get in my way, least of all the self-defeating negativity that I used to carry with me everywhere I went.

Amen! Exactly! Right on! Bulls-eye! Erin - I guess it was your turn to pull the words out of my mouth.
** You can’t solve a problem with the same mind that created it. –Albert Einstein **
mars2kids

Joined: Mar 11
Posts: 1,235

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Posted: 18 May 2012, 13:38
Counting calories has helped me a ton! Before, I really didn't know what I was putting in my body and when I realized how many calories I was really taking in, it was no wonder why the weight was coming on.
Another thing that's helped me is to do regular exercise. Right now I'm doing Insanity and it is great because I have a calendar with what I'm supposed to do every day and that helps keep me from cheating and skipping a day.
Also, educating myself with the help of this site and my own searches has been helpful. So, now when I go to the store I can read the labels and know what I'm looking at, not just buy something because it's low cal or "diet". I've also realized that I don't really want to be skinny, I want to be healthy, and changing that mindset has made the process much easier.
Goals for 2014:
Complete Couch to 5K- DONE!!!
Sign up for and complete a 5K- DONE!! 35 mins.
Plan at least 3 outings with the family that involve being active- 2 done
Rubie-sue

Joined: Feb 12
Posts: 64

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Posted: 18 May 2012, 13:39
I went public this time. Normally I would hide the fact I was on a diet, but this time told family & friends, let my actual weight be shown on this website, and even started a blot. I was able to all of that because this time is a "new eating program" and not a diet. So no shame and embarrasemnt. This one is for life.
Katred12

Joined: May 12
Posts: 113

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Posted: 18 May 2012, 14:56
This time it's this website that is making the difference. It's much easier than doing it myself. There is support in reading people are doing this too, and how, the problems and successes. Thanks for posting everyone. Also I am using the tools to see exactly what I'm eating. What a difference! I'm finding it's not how much, well sometimes, but more what I'm eating. And ya, Rubie-sue and others, this one is for life, I keep calling it a diet, but I don't see me going back.

Travel is fatal to prejudice, bigotry, and narrow-mindedness. - Mark Twain

Katred12
ambtreh

Joined: Mar 12
Posts: 108

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Posted: 21 May 2012, 00:38
This time, instead of trying to follow a diet, I am counting calories. Just looking at the number of calories that are present in a particular food has prompted me to make healthier choices. Wanting the weight to go down has, for the first time in a loooong time, prompted me to exercise daily.

I am finally becoming aware of the signals my body gives me, especially when I eat healthy. For example, one day I ordered in and was having trouble finishing. And when I entered all that I ate (regrettably I did finish it), I realized that I went over my RDI. Was more of a whoa! moment for me.
asagohan

Joined: Jun 11
Posts: 229

      quote  
Posted: 21 May 2012, 01:27
Eringiffin wrote:
AND MOST IMPORTANTLY, I DON'T NEED FOOD TO FEEL GOOD ABOUT MYSELF.


I think I need to post this on my fridge!
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 21 May 2012, 07:49
Eringiffin, I loved reading your comment. You've got it all right! You'll see this to the end. I know it. Smile Thank you for being inspiring.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
gnat824

Joined: Jul 10
Posts: 1,669

      quote  
Posted: 21 May 2012, 10:08
Calorie counting made the difference for me. I've been good with exercise for years now but undid a lot of it with my food choices. Things like "I worked out today so I can have X"- whether X was an extra slice of bread at dinner, picking up a large cookie in the afternoon or whatever. I was also making the mistake of thinking I was ok as long as what I was eating was healthy- but healthy calories are still calories! Realistically understanding how many calories I eat and burn in a day was critical for me.

I'm also doing more strength training than I have in the past. Understanding that being healthy and looking better is as much about building muscle as it is losing fat was a huge breakthrough for me.

I think this is a great thread- you see all the time that people are "starting over." It's great to rededicate yourself to your weight loss efforts but if you aren't giving some serious thought to understanding why you failed in the past and what you can do to fix those mistakes, you're setting yourself up to make the same mistakes again.
- Natalie
KathyTriesAg...

Joined: Apr 12
Posts: 53

      quote  
Posted: 21 May 2012, 10:27
For it is this website and counting carbs. I have so much energy now and I sleep better. Down with sugar!
222/213.6/130



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