Weight Loss Support - What are your best "Tips" for weight loss?
02-20-2006, 08:27 PM
We had a really good WW meeting today where everyone shared what they do. There were some really good ideas. I need to make a list of these to put on my fridge.
Write down everything you are going to eat through dinner (including snacks) before you get started for the day.
Keep an apple in the car to eat on the way home from work, so you aren't starving when you get in the door.
Divide large things into real portion sizes when you first get home from the grocery store.
Paint your nails as soon as you get an urge to snack - if necessary do second coats. Do not buy quick drying nail polish.
Take up knitting to keep both your hand busy when you are in front of the tube.
Park your car further from your office each day.
I thought it would be great if everyone could include their "Tips" here.
02-20-2006, 08:36 PM
Drink a glass of water before every meal to fill ya up so you don't eat as much.
02-20-2006, 10:43 PM
i love the nail polish one! plus, even chipping it off keeps my hands occupied. how sad for me...
When I crave something sweet at night, I put some frozen peavhers and frozen blueberries, raspberries in a bowl and add nonfat whipped cream. I'm eating carbs yeah, but i'm not eating chocolate cake!
02-20-2006, 10:48 PM
Always take healthy snacks with you when you are planning on being out for a couple of hours or so. That way you have no excuse to buy something that isn't so healthy. We always take a little cooler bag with drinks and snacks. If we don't need them, they just come home for another day, but at least we always have something.
02-20-2006, 10:51 PM
good one , zed! i pack my meals for work/school the night before i go to bed the night before. by the way, that was peaches with berries in my earlier post. i can't type at night
02-20-2006, 10:53 PM
I like to hang a pair of my biggest jeans-- the ones I used to be able to wear-- around my room so that I see them every day, and remind myself of what I don't want to go back to. You could also alternate this and have a small article of clothing out, to remind you daily of what you are working for.
And I wish I could remember who suggested this, because I got it from the forum, but you should keep a diary and every day write down 1 reason why you made yourself proud that day.
02-21-2006, 12:37 AM
I have afew: I always look at the pictures of me when I was bigger and I remember how I felt being that weight so i wont gain it back.
I always have healthy snacks cut up in the fridge for a quick bite to eat.
I always have cold bottles of water available (I cant drink water from a cup for some reason, it has to be in a bottle, not sure why)
I try on my bigger clothes about once a month to remind myself how much I have actually lost.
I treat myself a "little bit" on weekends only, just abit-maybe afew drinks or a very small of cake. This way i dont feel deprived of food.
When I feel hungry at night, I grab a bottle of water (makes me feel full)
02-21-2006, 12:52 AM
I use the cm side of the tape measure when measuring - then it feels like any changes in size are more pronounced.
02-21-2006, 02:52 AM
hoodj0080 - I'm glad you clarified the 'peaches'. I was wondering whether you had some delicious food over there that I was missing out on over here. I LOVE peaches... and nectarines. It is the season for them now and I just wish the season were longer as they are some of my favourite fruits. Tinned peaches are fine, but fresh is best.
I was just thinking... a little hard to do with my foggy brain at the moment... my absolute best tip for weight loss would be to eat as little processed food as you can (lots of fruit and veg) and to exercise (sensibly - I have overdone it lately and am having a little rest for a couple of days) most days of the week. The exercise needs to become part of your daily routine, so you hardly think twice about doing it.
I know that those tips are probably just common sense, but they are what got me to where I am today, so they certainly work.
Take care all,
02-21-2006, 07:42 AM
I'd say, just the cliche'd answer...find something you can stick with, and it'll be easier (read, not EASY, but a little better). If you don't feel like you are deprived of food, you won't binge or cave as easily. Although, this isn't a secret, it's simply common knowledge! :dizzy:
02-21-2006, 08:45 AM
My weight loss has been a long process (over 100 pounds over 3 years). So, just about every season, I have to buy a new wardrobe. Instead of hanging on to the old stuff, I immediately get rid of it. That way, if I start to gain some weight back, my clothes get tight, and I know that I have to work harder and lose the extra pounds or I won't have anything to wear!
02-21-2006, 09:09 AM
I make myself a cup of hot tea with real sugar so it feels like a treat and 2 teaspoons of sugar is ALOT less than a chocolate bar! The sugar satisfies my craving (it's actually working as we speak, hehe) and because the tea is hot, it takes longer to drink which gives me time to get over my craving.
Also, I've re-designed our dinner plates so that they are now 50% veggies, 25% lean meat, fish or poultry and 25% whole grain pasta, brown rice or red potatoes.
Having a carefully thought out menu and grocery list helps, too because then I don't buy the things I know I don't need.
02-21-2006, 09:23 AM
Tips that I have found useful.
1. Always, always eat breakfast
2. Only keep healthy food around
3. Always have healthy snacks at hand
4. Eat a big lunch and small dinner
5. Start your day with cardio exercise
6. Drink lots of milk or yogurt
7. Drink lots of water
02-21-2006, 10:38 AM
Another tip I use every day is plate size.
We have a set of dishes with large and small plates. We serve all our meals on the small plates and hardly ever get out the big ones.
02-21-2006, 10:41 AM
I gave myself permission to be a ***** about food. Well, not really a ***** per se, but I didn't eat anything that I didn't want to eat. Previously - I was so socialized to be a "nice" girl. If people offered me cake, even if I were trying to diet and didn't want cake, if they insisted, I just ate it. If the team wanted to go out to Mexican, I just caved and went out to Mexican.
02-21-2006, 10:43 AM
These aren't tips per se, more of realizations I've had along the way. Still, they have been key in getting me this far.
1. Weight loss isn't an all or nothing game. One bad day, even a few of them, does not negate the whole deal. If you just keep at it your good days will eventually out number the bad ones.
2. Slow and steady win the race.
3. Excuses get you nowhere. There will always be a million reasons not to exercise or eat right on any given day. There are very rarely GOOD reasons not to do them.
4. There is only ONE person who is responsible for what goes into your mouth and that person is YOU. My husband may bring home a dozen Krispy Kremes and eat them right in front of me. Sure, that might make things harder for me but it is still MY CHOICE whether or not I should eat them too. If I give in it is MY fault, not his. Even people who intentionally try and derail you aren't responsible for your actions.
5. If it goes in your mouth it needs to be weighed and measured first. I am always surprised by how off my portions are if I estimate. And it goes both ways - sometimes I shortchange myself by UNDERESTIMATING my portions. Weighing and measuring insures that I get all of the calories I'm allowed.
6. There is a difference between exercising for heart health and moving to burn extra calories. I love a good cardio workout and can't imagine giving up weight training. Both are efficient calorie burners and will make you feel great. But, ANY additional movement burns more calories than just sitting there. One of the biggest changes I made at the onset of my weight loss plan was moving more. I stopped asking people to bring me things because they were already up. I jogged in place or did a couple of jumping jacks while I waited on the coffee to brew or the popcorn to pop. I made several little trips to put the laundry away instead of one big trip. It adds up and it makes a difference - especially in the beginning.
7. Losing weight is often a matter or trial and error. It doesn't matter what works for anyone else. Keep and open mind and be willing to experiement. Educate yourself on nutrition and choose a plan that makes sense to YOU. Take the bits and pieces of advice that seem to apply to YOUR situation and compliment YOUR lifestyle. If something isn't working - TRY SOMETHING ELSE! There is no right or wrong way to lose weight - just what works for you.
8. The scale is not always the most accurate way to gauge your success. Your pants may get loose a few weeks before the scale ever says you've lost any ounce. Our bodies are complicated machines and they know what they are doing. If you KNOW (be honest!) you are doing all of the right things you can rest assured that you ARE losing weight - even if the scale claims otherwise. Your body is efficient and reliable. The scale, ehh, not so much. So, trust yourself and your body and take the number on the scale for what it is worth.
9. Start at the highest calorie level possible that still allows for a healthy rate of weight loss. Starting at the lowest level gives you no elbow room and doesn't guarantee you'll reach your goal sooner. A low calorie level may mean quick weight loss to begin with but it will taper off and things will even out in the end. So, why not eat as much as you can and still lose weight?
10. You aren't always going to be motivated so don't count on it to get you to your goal. When you do feel especially motivated make the most of it. But, accept that sometimes you'll have to do the right things because they will get you where you want to be not because you FEEL like doing them.
11. Be your own best friend. When you stumble think about how you might respond if a complete stranger posted about being in a similar situation - then take your own advice.
02-21-2006, 10:54 AM
I agree with Zed.
My 2 are:
1) exercise, somehow, someway, something. anything.
2) eat food that is fresh. no packaged stuff except for a treat maybe? i cant remember the last time i ate food from a can or a box.
02-21-2006, 12:51 PM
Water and lot of it..drinking water is a key and a must for success!!
02-21-2006, 02:20 PM
My best tip....I have told everyone I know that I am trying to lose weight...I have so many watching me to see if I have...I have to all ways be on my toes to stay on track....lol
02-21-2006, 02:53 PM
Lucky-Thanks for your words of wisdom. The scale and I are not the best of friends, but every day I look in the mirror and I am smaller...my pants are falling off. So, the number is just a good way to stay competitive with myself. My word of advice is find food that you like of course, but too many people stick to the same lunch and dinner and then get bored. Try new foods. There are all kinds of healthy foods and recipes. I find the more variety I have, the better I do, and since this is a lifelong journey, I am going to need to have a lot of choices. Oh, and the more lowfat/nofat stuff you try, the more you wont notice the difference. I used to scoff at fat free cream cheese, or dressing or anything...now, it's just a way of life, and honestly, I don't miss it.
Plan, plan, plan. Don't give yourself the excuse that you don't have any healthy food in the house. Make sure you buy it before you run out, plan your menus and don't buy unhealthy things that don't need, and then plan some more.
I agree that trying new stuff is a good idea, as long as it's healthy stuff like fruit and veg!
02-21-2006, 03:32 PM
I have a couple that have helped me.
1) Drink at least 16oz of water before breakfast (within 30 minutes of waking)
2) EAT BREAKFAST
3)Eat healthy snacks
4)If you want a piece of cake, ice cream, ect, eat it (just eat a smaller piece)
5)Stop eating by 7pm!
6)DRINK your WATER (even drinking more than you think you need will help you)
7)Get up and move more, park farther away from stores, take the stairs, ect.
02-21-2006, 07:14 PM
Once you get down to the next size down in your shirt size take your favorite fat shirt and rip it and make it into your sweat towel for your workouts
02-21-2006, 07:38 PM
HollizleMyNizzle, I really like that one! I got rid of all my clothes as soon I bought my new ones so if I started gaining again I wouldn't have anything to wear. I never thought of using one as my gym towel though! That's great motivation!
My one thing that has really helped is making nothing off limits. We're all human, we all have bad days, we all have cravings. I see no point in feeling guilty every time we want a "bad" food. Just count it, make sure it isn't excessive, and move on. This is life, ladies, it isn't a temporary fix.
02-21-2006, 08:30 PM
1) eat often - every 2-3 hours. It keeps your blood sugar stable, cravings down, and energy up.
2) Plan ahead. If you walk out the door in the morning without knowing what you are going to eat today, tomorrow, and the day after - you WILL eat off plan.
3) Take a high quality multivitamin, daily. Much as we'd like it to be otherwise, we really CAN'T get our daily dose from just our diet.
4) Drink half your body weight in ounces of water (if you weigh 250, drink 125 ounces of water)
5) don't eat within two hours of bedtime
6) Don't keep off-plan foods in the house.
7) If you are an emotional eater, get your hands on a wonderful book called Life is Hard, Food is Easy, by Linda Spangle. In order to break a pattern, you need to first recognize it.
8) Find an exercise you LIKE to do - for me, it's winsor Pilates and rebounding (how can you NOT like jumping up and down on a mini-trampoline? ;) )
9) Laugh outloud every day. Laughter not only releases endorphins, but also burns calories! :D
10) Pamper yourself. You deserve to live a healthy, slender life. Take an aromatherapy bath and read a laugh-out-loud book (I recommend anything by Terry Pratchet :D)
02-21-2006, 09:58 PM
I love terry pratchett! my DB (Darling boyfriend) got me hooked on him. His newest books, "Where's my cow" is hilarious!
02-21-2006, 10:42 PM
Here are a few things that have helped me out along the way:
(1) Plan out your meals and do any preparation for dinner (i.e. chopping the vegetables) the night before so you're less likely to be too tired and end up eating in an unhealthy way.
(2) Get a buddy (or atleast friends who will motivate you and help you stick to a diet.) It's so nice to have a "good angel" on your shoulder when you want to listen to the devil inside of you :)
(3) I love water, so I get a bottle and drink half of it before I sit down to eat. This gets something in my belly, so I get a semi-full feeling even before I take one bite. If you don't like water, try Crystal Lite. At 10 calories per serving, it will barely put a dent in your diet.
(4) Indulge a little! The most important part of my diet is that it is not a diet. I don't deprive myself, so I don't feel like I'm really missing out on all the things that used to taste so good. Every once in awhile, I will give myself a couple of hershey kisses or a fudgesicle bar. You just need to eat less of these things, not cut them out completely. If you don't feel like you're on a diet, you'll probably stick to it longer.
(5) I hang up pictures of myself at my lowest weight, and at my highest. It shows me where I've come from, and where I am going.
Good luck, I know you can do it :)
02-22-2006, 09:30 AM
Yea I did that one myself. I am no longer in a 1X womens I am now a XL in misses. No more lane Bryant clothes for me.
02-22-2006, 10:35 AM
Now see I love Lane Bryant clothes.I am getting scared cos' I am in their last size 14..........I dont know if size 14 jeans tall.........will fit as good from anywhere else!!lol
03-07-2006, 10:51 PM
Thought of a good one.
I always "nibble" at my kids leftovers - and I know they add up. Especially when I make them my favorite snacks and they don't eat any.
So today I started doing this. If their is a plate of food on the counter (I guess of course this is the same as throwing it way - but my garbage isn't next to the sink), I just toss it in the sink and pour water on it.
No longer a temptation.
03-07-2006, 11:24 PM
I brush my teeth or chew a piece of sugarless gum after eating a meal. This helps me not to eat sweets-my biggest temtation. Sweets and mint flavor don't mix too well!!!
03-08-2006, 12:34 AM
I'm doing the 21 day challenge I saw somewhere around here. You have to do something right 3 weeks in a row or start all over again. I chose not to eat after 10pm. It has helped me tremendously!
Also, I crave sweet things. I used to buy mint chocolate chip ice cream (low cal) and try to eat it in moderation. Well that didnt work so now I buy a flavor that I just kind of like. I only eat it when absolutely necessary and I never go back for seconds. It's not horrible, but I dont crave it so I can make it last a long time. To the point: Identify your trigger foods and replace them with something not as good.
03-08-2006, 01:16 PM
Good tips. Some things I do are: keep food journal with me all times,
pre-plan 3 days of menus, keep ww bar in purse for emergencies.
Also if visiting take point-friendly dish big enough for everyone to share.
If I have company & bring in some extra treats - I send leftovers home with them.
Keep the tips coming!
03-08-2006, 04:47 PM
Daily exercise...must be a non-negotiable!!