marcie99's Journal, 08 November 2021

I am starting again, too, Marcie! My first step is to love myself, believe in ME :) I have hypothyroidism but refuse to believe that will impede my weight loss! Let's do this together! First steps: be honest about diet, and small, steady movements (even just a few minutes at a time). We've got this!!! 

It’s better to choose foods you like and eat smaller quantities than eating foods that don’t appeal to you because they’re “healthy”. Also, an air fryer is a great way to eat tasty food without the calories that come with frying them. Just two things that help me stay on track. 🙂 

I started again in early August. For me the thing has been keeping daily carb count down. I like to keep around 100 grams. I've lost over 50 pounds so far. Basically I just stopped eating bread, noodles and potatoes. Also slowed way down on candy. I like to call it kinda keto cuz it's not as strict but it's really just lower carb.  

Choose volume/dense low calorie foods. For example cauliflower potatoes egg whites chicken etc 

one step at a time love . At least you are starting back right !!!  

@marcie The number one rule is to be really committed and consistent. Weighting foods, and watch over the calories is a good start. Set a goal. Like 1200kcal a day. Make exercises that burns you about 100-200kcal a day (6 days a week). Try to increase protein levels, and quit refined carbs (flour,breads,sugar), instead get your carbs from potatoes, legumes and fruits. Stick to it. No exceptions allowed! Intermittent Fasting (no more than 15hs if you’re a woman, because it really messes up with the hormones). Substitute sugar for stevia. Cut juices, and sodas completely….you’ll save a good 200kcal daily. Have water, tea, lemonade and coffee. Switch to UNSWEETENED Oat or Almond milk (less kcal than regular, like 30cal per cup and tastes same). Get 0 kcal chocolate syrup and mix with the almond milk for a low calorie hot chocolate. Try konjac noodles. Eat oats. Sleep well. When you crave (specially at night, just go to bed, and tell yourself, it’s just few hours until I get back to eat- it can help you control the urge to eat). 

Another thing: watch the sauces, and quantity of oil, butter. My rule is no more than a tea sp of oil in my cooking. I use non-stick pans and brush. And no more than 1tbsp of sauces (ketchup,bbq,teriyaki,Caesar, etc) 

Consistently is key! Don’t give up and don’t switch up just keep it steady and you will see results 

Find a sustainable balance, don’t fall for weight loss trends like Keto, Intermittent fasting etc. Count your macros, prioritize healthy fats, lots of protein and find joy in looking for new recipes! Don’t deprive your body of important nutrients, like I sadly see so many doing. Friendly reminder that 1200 calories a day is not healthy and is the nutritional needs of a toddler, and keto was made to help people with Epilepsy and can eat at your muscles including your heart 

Best tip, walk every where you can. Park away from your work, stores etc…Honestly, just take baby steps. Good luck 

Just try to do better than yesterday!!! And if you go to the gym or get on that treadmill, start small!!! This way each day gives you room to do better. That’s what’s really working for me now. I went shopping and didn’t realized how big my butt was LOL! I won’t buy new clothes until it’s worth it, so I started doing this and lost 3 lbs in 4 days :) You’ll get there! 

Start with making one small change like drinking your coffee/tea with no sugar or cream. I lose 10 pounds that way once....in took 8 months, but still. That motivated me to make another small change, then another, ect.... 

Another small change that can be significant: eat from a smaller plate but still have only one serving. I have been doing that for a while and have found that if I use a dinner plate now I feel overfull.