BeckyC1980's Journal, 26 January 2023

Bravo to you for starting again. Best wishes for a great week! 

If you don't want a special diet or cut out anything, just start tracking what you eat. If you track everything and weigh yourself, you will be able to find out your maintenance needs. Then all you need to do is make a few adjustments with food intake and/or exercise output.  

You will get great support via FS it’s a safe non judgemental supportive place in my experience we’re all on a similar journey just taking different modes of transportation and routes good luck ☘️ 

You can do it. When you see how many calories, how much protein and carbs are in the food it really helps to decide what to eat! 

I am kind of in the same place. I want to lose weight because I am sick of not feeling great but I am done with crazy diets. I have lost weight on them, they work for the short term but they are sustainable for the long term. 

gurl, you got this!  

I cut back on carbs , sugar. one day at a time 

Great plan. It’s a lifestyle change. Eat fewer of these things and more of these other things. You can do this 

Yaaaaas! I am calling it a Healthy Lifestyle change! Moderation is key! Do not banned anything!  

You got this! 

diets fade, but healthy eating choices stand the rest of time. I've tried diets and failed. now I focus on eating as much nutrition dense foods as possible and limited bad foods. easier to adjust your lifestyle. 

Just start by NOT eating any type of processed food. You'd be surprised at how much less carbohydrate, sodium, and even calories you will take in naturally. This is a low stress reasonable way to start. Step 2: Exercise. What do you enjoy doing-- even if it is only 20 minutes every day. I love exercise. When I get bored with one, I do another or combine a couple. Exercise is for keeping your heart and lungs healthy. Don't use it to chase calories. Take it easy on yourself. You have the rest of your life to correct your eating. Good luck! 

I concur with a lot of the sentiments already posted. In my experience, the most important things for weight loss are: 1. Determine your RDI (Recommended Daily Intake) amount of calories…some refer to it as maintenance calories. There are numerous calculators on the web for this. 2. Use this app to track ALL of your calories eaten in a day. 3. Eat 500 calories less per day than your RDI number. 4. Walk 10000 steps every day for exercise (or as many as you can fit into your schedule) 5. Be consistent. Do those things every day. You may have to tweak your RDI over time to figure out what works for you and tracking calories every day will help you with that. Once you get some momentum doing these things and start seeing some weight loss, give yourself a cheat meal once a week. You will not gain a significant amount of weight doing this every once in a while. The steps above should put you on the path to losing 1-2 lbs per week, Good luck! Good luck! 

I'm right here with you girly! 

Becky get your head into James Clear's "Atomic Habits" and, once you are moving down the path of developing good habits move onto anything Dr. Steven Gundry has to say. I have been a lifelong exerciser and watcher of what I eat. For decades I have been in much better than average shape as I oscillated in a 15 pound range. This time of year is typically my heaviest yet I remain at the bottom of my range as I type this. We are the sum total of our habits, get that moving forward and then eat just 3-4 days a week as Dr. Gundry teaches and you can eat what you want otherwise. The combo of the teachings of these two men has improved my health immeasurably. Good luck! 

Keep moving! This app along with the Planet Fitness app (gym three days a week for me) help me track my calories in and out as well as macros (protein, fat and carbs). Like anything in life you get out what you put in so it's a pain at times to track everything you ingest but thankfully the phone version has a barcode scanning capability. Calories are only half the battle, keep active even if just a walk after a meal, it makes a difference. Good Luck! 

I'm with you too! let's goooo! 

this is definitely a good place to start. I too have tried diets, support groups, etc. I find this is the best one for me. I find the people in this group very friendly, helpful and non-judgmental. take it slow and easy. If you mess up or fail, post it here. I find that it is easy to find someone who has made the same mistake or can easily one up you on the mistake so you don't feel so bad and can get right back up and go again.  

Hang in there Becky! 

Yes, I can so relate! My retaliation kicks in when I’m told not to eat this, this, and that. I’ve just started too! Seen my dietician on Tuesday and have my plan of action. She suggested another app but I really liked FatSecret. One take away from Tuesday, “MODERATION NOT ELIMINATION”. I’ve posted that on my fridge to assure myself I can have anything but must be within moderation. May we both be blessed with a healthier future.