8hunter6's Journal, 16 April 2016

I let my emotions dictate my food choices for most of my life. I lost a lot of weight from 2005/2006, but gained it all back when I felt like my life was spiraling out of my control. I put the brakes on back this past June, my health was rolling down hill and I really don't want to take a dirt nap any sooner than I have to, like you, I'd like to be around for my family. I suppose the motivation to live has kept my emotional eating in check, it's still a struggle, but when I look at my daughter I always opt for the things that I know are better for me.  

I just half my portions  

Personally, I think it's a lifestyle change. It's all about healthier choices. So, if you're getting ready to eat something you know is going to mess you up, choose a healthier alternative. It may not be easy, but you'll be thanking yourself afterwards. If all else fails, and you do hit a rough patch, then get on FS, and look at your progress! Read old journals, look at your weight loss history, look at those awesome before and after pics... Do whatever it takes to make the right decision. If I start getting cravings, I'll usually ask myself, "Is this worth it? Is this going to mess up all the sweat and tears it took to get this far?" Usually the answer is no. YOU GOT THIS, DONT GIVE IN, AND DONT GIVE UP!!  

I was the same! Now that I've put so much work into this new lifestyle I don't even want to indulge. My taste for beer and such is just gone so I don't crave anything anymore really except for excerise. In the beginning I just kept telling myself not to undo my hard work.  

Moderation and portion control is key for me. For example, I do not have wine anymore unless it is Winery Weekend with our pals which ends up about once per month. 

Excellent, keep up the great work! 

That is such a pretty photo 8hunter! Did you belong to a support community like FS before when you had lost weight? This is a different day, you have done so much and have more to do, you have learned more about how to loose weight, tips, making better, healthier choices. Having a plan for the future is...a great plan :) And in the same time remember ..."Don't keep looking behind you, your not going in that direction!" 

So smart to create a plan and see ahead like that!! Philmck is right - it's helpful to know your WHY - the strong reasons why choosing healthier behavior, and being healthier is better for you and the ones you love. Write them out - ALL of them. Health, long life, more energy, ease of movement, look great in your clothes, knees and joints feel better, good role mode for your children etc. etc. Every single reason you can think and put the ones that mean the most to you first on the list. I'm struggling to maintain now and a while back I hit an unmotivated phase where I didn't care enough about it and I strayed, it would have helped to have a the Why written out clearly to remind me.. A letter from your future self thanking you for what you are doing now?? You can also work now on establishing habits that support you. Exercise, portion control, Separating emotions from from eating. Some people do really well mentoring others with their weight loss. It helps keep them motivated. So find multiple forms of support - What's helping me is Weight watchers (plus 4 of my friends meet me there) a weight loss book club, also a healthy eating club, and FS.  

Develop good habits and minimize bad habits Example good habits; 1.. Almost never drink sugared beverages. 2. do some form of physical exercise every day...yes every day and often two or more if you can 3. Attempt to have a logged average deficit of at least 500 calories per day...real world it could be more or less as long as it's level or negative. Example bad habits; 1. Eating after supper...usually sweets (this is a very bad habit for me, can't seem to break it, just try to control it or minimize the "damage") 2. not getting enough sleep. 3. eating past fullness, because things taste good. The statistics are stacked against all of us as far as long term sustainability of our weight loss goes. However, having a plan, being armed with maintenance knowledge, developing good habits, eliminating or minimizing the damage of bad habits can help each of us beat the odds. There are lots of other things that have proven to be part of long term weight loss solutions. You can find lots of great information regarding this and other good diet data at diebetis spectrum...It hosts lots of easily searched medical and research journals, studies, etc...and don't be intimidated by the journals...most of these are readable by us non-medical, non-research folk. Good planning knowing that you'll need a plan. :-) 

For me, it's generally getting away from everything that was a trigger food. That is, coca cola and potato chips or puffed corn chips. Having the basic problems out of my diet has been key. Dare I say your triggers are booze and pizza for you? Do cigarettes deserve a place for you as a trigger too? Yep. That's what I'm saying. That and taking the time to figure out the foods I love to replace them with and sticking to those instead has helped a lot. Love my salads. Love my meat. It's nice to get a salad craving.  

(You asked.) 

I'm new to it, but currently experimenting with alternate day dieting. You strictly limit yourself one day, and the next is free to forage. After a week or less of this, the binge foods are far less attractive. Why? Because you can eat them the day after next, no worries. And no need to stuff them in like there's no tomorrow because you're going on a diet and they are forbidden. Quite quickly your appetite on the free day is lessened. It's too soon to tell, but I think this may solve my "willpower" problem because so many years of diet and regain has messed with my head. It may not work as a diet for some people, but I do think it could be a great maintenance approach - eat 1000 calories one day, and roam free the next.  

I subscribe to allowing yourself 2 cheat days a week- for me I have to track my calories daily and pay attention to what I am eating and how much I eat. When I hit my goal weight I will be doing the same thing I am now only my rdi can go from 1400 cal/day to 1700 or 1800/ day. I like the foods that I am eating now so why not just continue and make it just a part of my lifestyle? It takes a long tome to break a bad habit- you just have to keep at it. Cheat days I eat what I want, I still log it just so I know what's going on- it helps when I look back and see the changes in my choices.