List your twelve best "tips" that have worked for you to lose the weight

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Itzjstjeff

Joined: Apr 12
Posts: 104

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Posted: 23 Aug 2013, 21:47
Inspired by the battle of the diets in recent forum posts, it seems as though the bottom line is always: "What it is that actually has worked for you?" Let's try to be specific without promoting one diet or the other, this forum is strictly for the benefit of the newbies. So Here I go:

1. "I choose" to use a calorie budget while tracking my cals on Fat Secret. As I lose weight my total calorie intake decreases with every pound. It's an ever decreasing moving target, helps me to manage the plateaus and it works (for me.)

2. "I choose" to take full advantage of free foods to fill me up and fluff up my recipes i.e Spinach & mushroom omelettes. Some free foods are spinach, mushrooms, cauliflower,tomatoes,cabbage,celery,lettuce, eggplant, squash (just google free cal foods)

3. "My #1 choice is" is Egg Beaters, egg whites or eggs in general, what a great way to start my day. Low cal, high protein, did I say low cals?

4. "I choose" not to eat carbs like bread, rice, sugar, flour, potatoes or any kind of junk food chip. "if it's white, it's not right (for me)"

5. "I choose" Ice tea and coffee with no sugar, add the fresh lemon and also 3 ballerina brand dieters tea found on amazon.com or at just about any Asian store. This stuff really cleans you out and keeps you running (literally) smooth and trouble free.

6. "I can't believe its not butter spray pump" This stuff has kept me a butter lover and at 0 cals per serving who can't afford not to spray this liquid gold on everything you can put into your mouth. This is "my choice" for butter.

7. "I choose" not skip meals including three snacks a day. On most days I feel like I'm eating like a horse and I like it. I can feel full all day long and still lose weight.

8. "I choose" to eat 1 or 2 Fuji Apples per day. What can I say, I live in California Central Valley and this place is crawling with fruit. Leaves me with no excuses not too.

9. Concerning Fat. "I choose" to read the labels. If the total calories from "fat" exceeds half of the total calories per serving "I WILL" look for something different to eat. I am a hard core addict when it comes to (this ones for you mrspackrat) my fat free cheese slices and those little low to no fat string cheese snacks also love my swai fish and chicken breasts almost everyday.

10. "I choose" to use the Great Value brand olive oil spray for all of my oiliness and cooking needs. Again at 0 cals per serving I can't afford not too.

11. "I choose" to include 1 serving of cacao daily in my diet. This is classified as a super-food and the benefits it provides greatly out-weigh avoiding it. I use it to help manage some critical ailments such as high blood pressure and cholesterol. I recommend dark chocolate bars at least 85% cacao or higher.

12. "I choose" (this one is for you ekatherin) to treat myself to a nice fat-laden juicy charbroiled or blackened rib-eye steak, medium rare, smothered with sauteed mushrooms and a corn on the cob once a week or every other week (staying within budget of course). This is important because I feel it is not only important to treat yourself like a king once in awhile but it also keeps that primal need for the taste of blood in check. It also keeps me on ekatherin's good side for the most part. Bad Grin All in fun ekatherin, all in fun.

In ending I've lost 27lbs started on May 17 this year. about 10 lbs per month and although this has worked for me it may not be your bag of chipsRolling Eyes . The important thing is that you educate yourself, practice and only focus on what you can do for yourself today. Good Luck!



If your not hungry enough to eat an apple, then your really not that hungry!
Started diet 5/2/13 at 230lbs
mummydee

Joined: Feb 10
Posts: 2,189

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Posted: 24 Aug 2013, 08:09
Good choices itzjstjeff, i agree with all except 6,

I choose not to put any product made from Canola in my body,

No GMO'D foods at all, and the 4 worst are Wheat, Corn, Soy and Canola.

I eat only organic, ethically raised grass fed animals as well as chickens and fish,
0 processed foods
all organic fruits and veggies
I do eat and enjoy all 'real foods' including butter. But I do watch how much because I love it and can really layer it on!
I also stopped 'labeling' myself in one category. I found the foods that worked for me and stuck to that plan.
At first I thought I was LC but found out by doing LC, i was also doing CICO, and then looking over my foods and what i'd eliminated i was also following most of the paleo and or primal footprints.
So to a newbie i'd say, find what works for you and will work for you for life.


By eating this way I've not only got off all meds (except for thyroid) and the best side effect is that i lost all the weight I wanted to and have maintained the loss and just feel great!

Congratulations on your weight loss and never lose that sense of humour!Wink
Itzjstjeff

Joined: Apr 12
Posts: 104

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Posted: 24 Aug 2013, 12:25
Thank You mummydee! I think I'm LC but with my 3 Ballerina Chinese tea, I could qualify for CICO. Oh, I read the back of the "I can't believe it's not butter spray" and your right it is made with soy product and sweet cream buttermilk. How they did that I may never know. I enjoy the heck out it though and it keeps me utterly happy (joke). My thinking is, If it gets hard when its cold, I avoid it. I too refrain from labeling myself. I have educated myself by reading books and I steal dieting ideas shamelessly! I like the idea of living with my own personal, customized diet that actually contains some of the best and brightest ideas found on this very website. I love being allowed to peer into the the eating habits of the successful dieters on fat secret and I learn new ideas and new ways to make my diet just a little better. Nothing helps me more than sharing those ideas with somebody in need. Isn't that what this is all about? For the fat secret veterans out there, unlock your profiles! share your successes and "genuinely" try to help somebody in need. It is why we are here. Good Luck to the newcomers! To the veterans be a good example, everybody is watching and learning from you.



If your not hungry enough to eat an apple, then your really not that hungry!
Started diet 5/2/13 at 230lbs
FullaBella

Joined: Oct 12
Posts: 1,076

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Posted: 24 Aug 2013, 14:07
Hmm... only 12? LOL. Ok.. let's give this a try. I, me, Bella, I choose to:

1. Eat What I love and Love what I Eat
2. Make Peace with Food
3. Recognize Food is my Friend, I just have to choose my Friends Wisely
4. Not eat anything with more than 2 ingredients on the label I can't pronounce
5. Eat as much as I can from the ring of perishables and stay off the inner aisles
6. Eat mindfully
7. Remember that my stomach is only the size of my fist and portion my meals accordingly
8. Eat when I'm hungry instead of on a schedule
9. Remember everything in moderation, including moderation
10. Walk more and move more than I did when I was gaining weight
11. Love and accept myself unconditionally today
12. Remember: when I am hungry, I eat what I love. When I am bored, I do something I love. When I am lonely, I reach out to someone I love. When I am sad, I remember I am loved.

PS: Water



I'm not losing WEIGHT. I'm converting FAT to MUSCLE to be healthier.
ClassicRocke...

Joined: Jan 13
Posts: 948

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Posted: 24 Aug 2013, 16:55
In no particular order, I choose to designate "tippers":

Kingkeld
FullaBella
Mummydee
kkd1125
Diablo
dosslady
BuffyBear
bonrat
peaceandblessings
Mars2Kids
derbydance
eKatherine

Each of these people have in some way guided, suggested, encouraged me, made me think or helped me get through this journey because they are who they are.

Though I've not listed others who have helped me, I consider myself lucky to have the wisdom of everyone on this site. Thanks.

***It just means being more independent and not allowing your happiness to be dependent on someone else's demanding and contentious attitudes and actions.***

Wisdom from a friend


May I be free to be the me that I came into this world to be.
mummydee

Joined: Feb 10
Posts: 2,189

      quote  
Posted: 24 Aug 2013, 17:13
Once again, I wish there was a 'like' button to say I like what you said, thank you.

We all learn from each other.

d
Itzjstjeff

Joined: Apr 12
Posts: 104

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Posted: 24 Aug 2013, 18:19
FullaBella, that was very profound, I will take #3,#5 and particularly #8. I read somewhere that if you eat when your stomach growls that means its empty and only to feed it then. I was thinking of using this approach once I reach my goal weight or IF on a once in a while basis. Very cool post. Thanks! Thanks for the list Classicrock I will take the whole list. Thanks



If your not hungry enough to eat an apple, then your really not that hungry!
Started diet 5/2/13 at 230lbs
thinner120

Joined: Sep 11
Posts: 810

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Posted: 24 Aug 2013, 20:24
I have lost over 45 pound. I have not reached my goal YET but I will. I really mean "lifestyle change, or nutrition program" when I use the term "diet".. "Fad Diets" don't work. These are my 12 tips based on my most recent weight loss journey. This is some of what I have learned that has worked for me so far.

1. Develop the proper mindset before attempting any weight loss program.. weight loss is 95 per cent mindset and 5 per cent diet and exercise. The proper mindset and determination will help you to rise above challenges; life happens so there will always be challenges that can stop your weight loss in its tracks if the mindset is lacking.

2. The scale is not your friend. The scale is a diabolical instrument that will take you down into the depths of despair if you rely on it too much. It can really mess with your head. Only weigh in once per month.

3. Patience is a virtue. I still need to learn to be more patient.Realize that you didn't gain the weight overnight so why should you expect to lose it over night? Your body is going to give up the weight when it wants to give up the weight, and patience and persistence pays off in the long run......there will be plateaus.


4.The body needs protein, so use small bites of grilled chicken, smoked turkey, or fish to fend off the cravings for other things that could be more damaging. If you are vegan find a vegan protein substitute.

5. Reward yourself often with nonfood items. Buy that new exercise dvd, new pair of running shoes, new body wash, or those new jeans in a smaller size.

6. Measure your success in other ways besides the scale. Did your blood pressure, or blood sugar drop? Use a tape measure and measure your success with the number of inches lost,from your chest, hips, waist, thighs.

7.Don't expect to lose weight without adding exercise. Set goals and then reset them as your stamina increases.

8. Seek out support and don't forget to give back.Giving is just as important and may be even more important than receiving support. Giving support to others is very motivating and will propel you forward on your weight loss journey.

9. On any nutrition program water is your friend. Don't forget to drink lots of water.

10. Having a piece of chocolate cake doesn't break your diet. Having a binge doesn't break your diet. If you fall off the diet dust yourself off and get back on it. Losing the all or nothing attitude is a must.

11. Accept that there will be diet saboteurs. There are always going to be people who think their way is the only way. Don't let others discourage your success. Don't second guess yourself because someone might be alittle threatened by your method.

12. If you are overweight don't beat yourself up. Be kind to yourself, Love yourself by putting yourself first. Take the time to put your needs first. It needs to be your time to exercise. It needs to be your choice in what to eat. Many who are the caregivers put others needs ahead of their own. Eliminate negative self talk. Address emotional issues that are part of the obesity equation by using EFT, or using self help books.

This is part of what I have learned during my weight loss journey. These 12 items have little to do with portion size, eating organic, high carb,low carb or Paleo, but they can apply to any and all weight loss programs.. works for me


Smile
Stay strong, stay focused.



Start weight 259 pounds. Ultimate goal: 120 pounds.
"The food will always be there. Anything I want so badly will still be there tomorrow." Pam Turner

"The only reason you will never lose weight is if you quit trying." Kim Benson
Itzjstjeff

Joined: Apr 12
Posts: 104

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Posted: 25 Aug 2013, 00:46
thinner120, very very good advise, I will add 8, 11, and 12 to my personal favorites!



If your not hungry enough to eat an apple, then your really not that hungry!
Started diet 5/2/13 at 230lbs
jsfantome

Joined: Mar 10
Posts: 1,868

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Posted: 25 Aug 2013, 05:46
The 12 best ‘Tips’ that worked for me Smile (Great Forum idea Jeff)...

1. Getting plugged in to FS !!

2. Track my intake daily

3. Be specific – PLAN your ‘Work’ (Nutritionally/Exercise)

4. Follow said plan – WORK your ‘Plan’

5. Commit – (If you don’t like what YOU have committed to – then change it…We’ve all seen the guy who lost weight eating Twinkies! – and remember, I didn’t commit you to your way of eating…you did.)

6. Educate yourself – Learn something new (one thing) everyday.

7. Reach out for Help

8. Consistent - Be honest (with yourself and others trying to help you)

9. Implement only ONE change at a time – long enough to see if it makes a difference.

10. Evaluate

11. Use #2 to play ‘Detective’ when experiencing problems/stalls/etc.

12. Pay it Forward – (Network what is working for you on FS, so others can learn about ‘successful’ habits, plans, choices, etc.)


***If you are new, and reading this forum topic - please reach out to people ... there are soooo many helpful and knowledgeable people here that 'someone' is bound to know a few pointers to get you headed in the right direction.***
Live, Love, Laugh ...make each day memorable and enjoy the journey.

The bar noted below, does not tell the entire story!
Sunshine6442

Joined: Apr 11
Posts: 99

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Posted: 25 Aug 2013, 08:17
1.Learn about one food a day

2.Eat Blueberries daily...Blueberries are low GI and have Manganese which helps convert the proteins, carbohydrates and fats in food into to energy

3. I eat 4 WALNUTS DAILY TO PROTECT MY HEART

4. I eat toasted thinly sliced rye bread only as it digests slowly and helps keep me full and absolutely no Wheat or WHITE BREAD.

5. I MOVE EVERY 20 MINUTES, STAND UP, WALK, STRETCH

6. I WATCH MY CARBS AND EAT PASTA ONLY 2x PER MONTH and then the portion is the size of a light bulb with added green beans or broccoli.

7. I drink lots of water to stay hydrated.

8. NO SUGAR FREE foods or anything with the words ending in itol or ose

9. I log my food daily and preplan my menu

10. I include healthy fats in my diet such as olive oil, avocado's, almonds, walnuts, sesame seeds, pumpkin seeds, sunflower seeds, nuts, black olives...it is not a low-fat diet, but a low carb diet, with focus on the healthy fats and lots of varied vegetables and natural sources of protein

11. I include some dark chocolate daily..Dark chocolate also has a low glycemic index, meaning it won't cause huge spikes in blood sugar levels and the magnesium in chocolate helps prevent type 2 diabetes, high blood pressure and heart disease

12. I weigh in daily, every morning just before my shower so I know when to cut back if needed...I have maintained my weight now for over two years....

I lost 98lbs. doing this!
thinner120

Joined: Sep 11
Posts: 810

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Posted: 25 Aug 2013, 09:27
Itzjstjeff wrote:
thinner120, very very good advise, I will add 8, 11, and 12 to my personal favorites!


I forgot to express my gratitude to you for starting this thread. Reading through the posts I am learning alot. Who says you can't teach an old dog new tricks Laughing ?

Thanks again!!!
Stay strong, stay focused.



Start weight 259 pounds. Ultimate goal: 120 pounds.
"The food will always be there. Anything I want so badly will still be there tomorrow." Pam Turner

"The only reason you will never lose weight is if you quit trying." Kim Benson
Itzjstjeff

Joined: Apr 12
Posts: 104

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Posted: 25 Aug 2013, 13:56
jsfantome, I'm stealing 5,6,11,12.
sunshine6442, 1,3,9,10,11,12 Finally a Super-food buddy. I also use super-foods whenever I can get my hands on them. Cacao especially. I use fat secret to plan my meals before I go out to eat. What a cool tool. It free's me up to have a great time without being worried about my calories.
Great advise from you both



If your not hungry enough to eat an apple, then your really not that hungry!
Started diet 5/2/13 at 230lbs
Itzjstjeff

Joined: Apr 12
Posts: 104

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Posted: 25 Aug 2013, 16:08
Thinner120, Thank You for your kind words. It is my hope that if we can help even one person struggling with all the given choices out there then we have truly succeeded as a group.



If your not hungry enough to eat an apple, then your really not that hungry!
Started diet 5/2/13 at 230lbs
Margaret...

Joined: Jun 13
Posts: 1

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Posted: 26 Aug 2013, 03:30
Hello. I love this thread! Thank you Jeff for starting it and for others adding their 12 best tips; there are many that i want to incorporate into my programme. This thread has given me the inspiration to be more committed and accountable.
I began losing weight December last year, choosing the Paleo method, and added the 5:2 diet in the past couple of months. I had been semi vegetarian for over 30 years. Initially I loved eating meat again and did well in terms of losing weight. (Was 80 kgs) but after 8 months of paleo have decided to forgo meat and am returning to a more vegetarian way of eating, it just feels right for me. i am 5.5 kgs from my goal weight of 60 kgs, am walking vigorously for 30 to 40 mins a day, drinking copious amounts of water, am loving my new look and am hoping to be at goal weight when I turn 60 in October. Thanks so much for all the encouragement and best tips, really really helpful!
HennieP

Joined: Jul 12
Posts: 19

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Posted: 26 Aug 2013, 09:27
What works for me, mostly coincide with jsfantome - like points 3 and 4 !! Here is my summary for a beginner;

1. LEARN - about your health vs waist size, Proteins-Carbs-Fats-Starches-BMI-BF%-etc, food choices , which macro nutrient balance will suit you most - 20/40/40 ? 55/25/20 ? . . . . (IMO sedentary = less carbs vs active = no problem with carbs. Also weight loss = 80% diet and 20% exercise).

2. DECIDE - how do you want to feel, how do you want to look ? what suits your lifestyle ? exercise, eating habits ?? .

3. ACT - start forming your good habits, stick to your plan, it takes time.

4. TRACK - measure your food & exercise = FS, measure your health (tests), measure your "looks".

5. ADJUST - when necessary, tweak as you go along and learn new things.

6. MOTIVATE - remind yourself of your objectives, I find that spending some time on FS, reading the forum posts, sparks a new interest in what I am doing and what my goals are.

7. ENJOY - celebrate your achievements. Share with others. Famous Japanese motor manufacturer used the slogan - "Life's a journey, enjoy the ride"
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 26 Aug 2013, 10:19
I eat whole natural foods, prepared fresh, because they are more filling and stay with me longer than junk. When I eat that way I am rarely hungry.

Fresh vegetables fill you up, and make any meal (even if you are serving it to non-dieters) more appealing and satisfying.

Planning meals in advance before I eat anything keeps me on track to reach goals.

Setting macro goals is what I need. If I don't get enough protein or fat, it will inevitably lead to binging. When you're on restricted intake it is easy not to get enough protein.

Exercise for fun and fitness is for life. Don't try to force your body to burn off calories by grinding away at some activity you hate.

Junk food is the most calorie-dense food in existence. Avoid it at all costs.

Occasional indulgences should be the best food you can afford. You deserve better than junk food. Eat in an expensive restaurant that serves tiny portions of food that explodes with flavor in your mouth.

Don't snack. Don't drink your calories. If you eat enough during your meals, you won't need it. If you are hungry (really hungry, too hungry) between meals, you are not eating enough during meals.

Eat a diet at most moderate in carbs. Most people (non-dieters) eat too many carbs and the ones they do eat are processed food, empty calories. A high carb diet (60-80% carbs) will make you hungrier because carbs like bread, pasta, and sugar digest quickly.

Learn to recognize the difference between real hunger (which you should experience shortly before the next mealtime) and the desire to look in the refrigerator out of boredom for something to do. Find something to do that doesn't involve eating for when that happens. Get a hobby. Read!

I don't watch television anymore, but television doesn't keep your mind busy enough to resist cues from food ads and around the house. When you watch television, you should be doing something (like knitting or sitting with an interesting book in your lap) that will keep you from getting sucked into boredom.

I'm sure I could come up with more.
zazoti

Joined: Aug 13
Posts: 1

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Posted: 26 Aug 2013, 10:24
Ladies and gentelmans, first of all u should know that I started recently thinking seriously about loosing weight im 156 cm and 62 kg which make me 6 to 7 kg overweight .I use to be 45 kg before marriage but having a complicated pregnancy allowed me to gain over 30 kg during thus period I suffered a lot to lose half the kgs afterward went on a diet pill and managed to go to my 65 after a long period
I had my second baby 19 month ago but I looked after myself this time and picked up only 15 kg went back to diet pill and lost quite bit but since im 62 the scale stopped dropping
I ll be 30 year old in october and dont want to have excrss weight by then I started gyming 5 days a week for an hour and do zumba dances at home in the weekend im watching and tracking my calorie intake which allowed me to have 1800 calori aday to lose weight the thong is I started having ny breakfast every day I easnt used to ut I use to have a toast if wholeweat bread and spread low fat cream cheese with quarter avo this breakfast keep me full for longer then I have 1 servibg of fruit and cup of coffee I sometimes skip lunsh as im a busy mom and dont have time for myself when k8ds are around I snack later on with 1 serving of slimmer choice fruit yogurt and for super I use to have 1 piece of steak or chiken fillet with a lot of salad and roasted veg I have been on this diet for alnost 20 days but never lost actually I gained 200 g today
startrekker

Joined: May 13
Posts: 85

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Posted: 26 Aug 2013, 10:57
Great thread! My top 12 tips are:
1. Track your nutrition and exercise carefully, every meal, every day.
2. Use a good body composition scale that shows not just lbs lost but what *type* of lbs, i.e. body and visceral fat, rather than fluid, muscle or bone mass.
3. Drink at least 2-3 liters of fluids a day, especially water.
4. Fit in 30-60 mins of cardio every day, in whatever way you enjoy.
5. Get 8 hours sleep every night, to rest your body and provide the energy for everything else.
6. Eat the right amount of protein every day, for your BMI and activity level.
7. Eat complex rather than simple carbs (brown, whole and veg, rather than white, refined or sweet).
8. Pre-empt hunger by eating 3 meals and 2 snacks a day.
9. Enjoy the process – the eating, the exercise, the learning about yourself and your body.
10. Be patient, even if the results feel slow and you’re doing everything right. They’ll come eventually.
11. Keep exploring and challenging yourself, with new foods and exercise.
12. Let yourself have the odd “treat”, to avoid feeling deprived.
"There's no secret. You train a lot and eat right" (Mo Farah, British Olympic marathon runner).
czechmate619

Joined: Jul 13
Posts: 6

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Posted: 26 Aug 2013, 11:21
This is a great thread, thank you. I especially like "Enjoy the process." What a wonderfully positive idea, as opposed to "hating" doing this, "hating" how fat I let myself get, etc. Positive energy: always a good thing....
Maggie



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