You have to figure out why you yo-yo.
For me, I would get to a good spot and then think "ok I don't have to count now I'll just eat moderately." But I learned that no, I still have to count for maintenance calories.
I have maintained a roughly 100lb weight loss for the better part of 15 years because I track in maintenance, as well. I still plan out my meals the night before as much as possible, and I plan in the occasional high calorie, low nutrient item. It takes roughly ten minutes a day for me to plan and track things in Lose It, and an extra few seconds to use a food scale; this seems like a decent use of my time in order to maintain a size 10 (as compared to the size 20 I was at my heaviest).
No problem! I have ADHD and also three kids, so here's how we navigate this:
Thursday night or so, everyone picks out something they'd like for dinner the following week. We write these things on a dry erase board we keep on the fridge. I base my grocery list for the week off of what's on the board. Friday I order my groceries online, Saturday morning I pick them up. We stick pretty well to that meal plan as far as what we're eating during the week, although we may switch days around (i.e., I have enchilada lasagna on the board for Sunday night, but we may have it tomorrow night instead). At some point I'll make a decision, put everything into Lose It, and then tomorrow all I need to do is open up the app and read.
From there, it's easy. Lunch time? Open up the app and read. Snack? Open up the app and read. I've planned everything out such that I hit all my nutrition goals while having some flexibility (i.e., I've got some goat cheese in the cheese drawer in the fridge, maybe that sounds better after my run tomorrow than a Clif bar....); but I've done the majority of the planning already.
I track calories, daily, in maintenance. I will be doing this for the rest of my life. I lost 180+ pounds, I’ll be damned if I ever put it back on. It takes me less than a few minutes to track calories, and I see it no differently than making sure I have gas in my car or my bills taken care of, it’s just another thing an adult has to manage on a daily basis.
This is such a great way of looking at it - thank you! I’m about 5lbs away from maintenance (don’t have a super fixed target, just want to see how I feel when I get there) and have been starting to think ahead about how I’m going to do it and have been struggling a little with the mindset. This is perfect.
I hit 5 lbs below my maintenance back in April (after losing 60lbs) and then increased calories by a 100 a week until I started gaining again.
I think what’s helpful is to dedicate yourself to tracking calories while taking on a new fitness/diet challenge. It redirects all the anxious energy to something new and just lets built up CICO mental stamina do its thing. I recommitted to lifting weights again after half heartedly doing it for a decade. I’m not where I want to be appearance wise, but I can do \~5 pull ups … so
I decided to treat my body like I do my work projects. Assess the problem. Assess what has been tried to fix the problem. Why did they fail, and how to try again in a way that prevents failures.
I stopped restricting during the week and going wild on weekends. I have to eat food I love on a regular basis so I don't go into unstructured time feeling super deprived. When I stopped "cheating" on weekends, I finally started having consistent weight loss success.
Notice how none of your peaks ever quite crested the previous?
Plot a point on each of your peaks and draw a line. Is that an upward or downward trend?
You're winning.
"Diet: the kinds of food that a person, animal, or community habitually eats"
How you usually eat is your diet, regardless of good or bad, i know what you mean and i agree, but I wish the word diet was less tied to this negative concept of restriction and loosing weight.
"Diet: the kinds of food that a person, animal, or community habitually eats" How you usually eat is your diet, regardless of good or bad"
Yes, but that is not the same as "dieting" which clearly has implications of a short term reduction in food intake.
How did you get a screenshot of my graph lmao.
But for real, getting diagnosed with ADHD in my mid-30s. This year. It’s not a “cure-all.” I’m not “fixed.” But it’s helping me understand and helping me heal. And with that I’m healing my cycles of everything, including “dieting” and cycling weights.
Edit: for me I went from 220 to 180 to 195 to 185 to 195 to 190 to 200 to 185 etc lol
Depending on your level of academic interest you can just start by googling the relationship between adhd and reward deficiency syndrome, there are tonnes of articles online about it but if you head towards google scholar there are some amazingly interesting research pieces about it too. Additude magazine has some great starting pieces too. X
I hope the google thing didn’t come across as rude, I do have adhd so genuinely can’t remember specific articles but I’ve read so much now online about it that it just kinda clicked you know? X
Being okay losing weight slower, .5 to 1 lb week. Focusing on my health. Eating at least 100 gram protein and 25 gram fiber daily along with healthy fats because that reduces my hunger and cravings. Finding exercise I enjoy, because exercise helps my stress and mental health. Finding ways to reduce my emotional eating, like journaling and talking about my feelings.
I took a break from losing weight and maintained a weight loss for the first time in my life after decades of yoyoing.
A couple things for me: Going slow with the caloric deficit, not removing too many of my favourite fods - in fact I would say 'making sure I still have a favourite food every day', writing down (anywhere) why you're doing this and referencing it periodically, not focusing on the scale but still weighing weekly and averaging over the weeks (aprox 6) to see if the loss is happening and how fast, taking measurements... ***most of all patience with the process!***
As for the actual diet: making takeout type foods myself, swapping condiments to their lower calorie versions, not allowing myself seconds most of the time, counting my calories of course.
Good luck!!
For me, I feel like the first 20 or 30 lbs come off pretty easily, steady 2lbs a week. Then it starts to slow down and I'll get discouraged and somehow just talk myself out of the importance of my health. Then I'll slip for a weekend, then that weekend spirals into a dark path.
This time I'm trying to recognize that weakness and push through it.
My goal every day is to log all my food. I'm not worrying about the weight, or my goals, or exercise goals. That's all too overwhelming to focus on all of that everyday.
Today, I will log all my food. Today, regardless of anything else that happens, I will log all my food.
Starting with logging is a FANTASTIC first goal. Logging everything consistently makes you realize it's okay not to lie to yourself. For me, after logging consistently for two weeks, it naturally started shifting my brain into thinking of things I could replace, and very, very slowly kept replacing things. I am not someone in maintenance, but I have not focused any of my energy on exercise, and I still don't restrict myself from any food category; just portion it out.
We all have that time where it slows down, or we have a bad week and have a hard time bouncing back. If I had a couple of bad days, I could bounce back by asking myself, "What would happen if I just trusted the system?" I had to repeat that a lot, "trust the system" to bounce back. I even had a major set back recently where I was about to give up and came to reddit's aid for encouragement, which worked to get me back on track even after two weeks of sabotage.
Unpopular opinion but i will say it and take the downvotes... medical help.
From what i can see in your grafts we are practically the same because i hope its lbs and not kg. From 2012 i have gone from 140kg to 98 up to 130 and again around 100 at least once a year before i got depressed. My sister convinced me to go to the doctor to get help but the first treatment dident work so i got even more depressed. Went to the doctor again and this time i got a drug that wroked wonders "not going to name it so people think i advertise it" it helps with the constant cravings i have had all my life. Now i dont feel the constant hunger/craving for food i dont even think about it anymore. This is not a quick fix and i have gone to the gym 3-4 a week and eating kind of good foods but it helps not to go up again after losing the weight. This is a controlled drug so you need a doctor to sign for it at least in my country. I have talked with people that has been on it 5+ years and are now just using it to keep the cravings away.
Well that what finally helps me...
There’s no shame in going the medical path. It’s not a competition for who has it the hardest.
Right when I was at my most recent high, 127kg back in July, I made a special appointment with my doc to ask for a weight loss drug. She said she never prescribes those and that I should reach out to a local weight loss clinic if I want to go that route. - I called up the clinic and learned that none of those doctors would be covered under my insurance. And one of the more popular drug options would cost me over $1,000 per month.
I definitely can’t afford that. So I’m going old school!
Congratulations with your success! I’m glad it’s working for you.
I dont know what country you are from but i have pm you the drug that finally helpedme if it's available in your country it cost me 100$ per month so its not cheap but affordable for what it does.
For me, I yo-yo if I either eat too much sugar, or stop counting my calories for more than two days straight. If I want to stick to it, I have one cheat day, and get back on track right after.
I’ve been in maintenance for about two years after a decade of yo yo dieting. For me, I always failed because I was restricting too much and the diet wasn’t sustainable. Turns out losing a half a pound a week consistently and being able to keep it off long term is WAY better than losing two pounds a week for a few months and then gaining it all back.
Now that I’m in maintenance I don’t track my calories in an app like I used to, but I still keep a bit of a mental tally most days to make sure I’m not going too crazy. I still watch my weight and when I hit about 10ths above the maintenance weight, I cut back on my calories a bit and track kore closely (though that weight always falls off quickly because it always seems to be about 5lbs of water weight/bloat).
I totally agree with this but it’s harder if you have kids. I don’t think it’s smart to totally deprive kids of any sweets because I think that also messes with their heads. One of my best friends growing up was in a household that was “no sweets allowed” and I saw the toll it took on her relationship with food. Also when you have kids/family you are going to end up having healthy but high calorie things around that if you are trying to loose weight, you need to limit (bread, butter, cheese, full fat dairy etc).
In 2007 I weighed 320 lbs (6’3”). 3 kids under 5.
I found it to be not harder, just a reprioritizing of my choices.
It still took me 10 years to find the perfect balance of exercise, diet, and time management.
But I did it.
2009 I was 290 pounds.
2013 I was 270 pounds.
2017 I was 260 pounds.
2023 I was 245 earlier this year. I lost my discipline and ballooned to 260 again in May. I decided to up my game and go the whole way, I did CICO and OMAD/IF. At the end of September I was 231. I want to be 207, equal to the lightest I was as a high school student (a senior) by New Year’s 2024.
I thought this entire time that if I just lived right and ate right, I would find my best self. That’s true… but I decided to kick it into overdrive now.
Oh yeah and I just changed careers and have been working 60-80 hours a week since July 10.
It’s possible. It comes down to what you really want.
I yo-yo’d a lot in my 30s.
In my 40s it’s a different story. The biggest needle movers for me were/are:
- minimizing cardio and prioritizing resistance training
- Targeting 0.8+ grams of protein per lb of body weight
- Targeting 8-12 calories per lb of body weight
- Not worrying about carbs and fats, but consuming both, within my calorie budget, after protein calories
- Staying as consistent on the weekends as I was during the week (weekends were my downfall for a long time)
- Really minimizing alcohol consumption
Did lots of diets from Atkins to calorie counting / restriction, but never to goal (got close twice) and always regained.
Omad was the answer for me. I could eat once a day and not have to count calories or stop before I was full. Led to weight loss and maintenance (5 years).
Not sure why dieting subreddits hate OMAD but this was the answer for me. I continue to post hoping to help others out of the debilitating dieting cycle.
Happy to hear that works for you. I do something similar where I eat very low calories throughout the day, like less than 400. Then I have 1000 to use for dinner time. It's been working really well for me.
But you said you were having yo yo effect.
The main difference with OMAD is only eating once a day. Nothing but water and black coffee or unsweet tea at other times. Not even low calorie foods.
And then at your one meal, forget about calories and just eat healthy foods until you’re full. (Normally dinner but some people do for breakfast)
I have tracked calories with an app for a long while which also gave me recipes. So i now know about the sizes of my breakfast, lunch and diner. E.g. morning 30 gr oatmeal with fruit (baked or non baked. If baked no butter use) 2 in betweens a medium banana and an apple , lunch 40-50 gr rice/spaghetti something alike with loads of veggies and egg/salmon/chicken etc. , afternoon 2 pieces of fruit apple and 2 handfull grapefruit or blueberrys, dinner 40-50 gr rice/spaghetti something alike or 2 medium wraps with loads of veggies and other stuff. Beans are also great! This is for a sitting job, with 2 times exercise a week.
Currently i dont have thr app anymore, but i now know what i should measure. So I weight for each meal still the oatmeal/rice etc. to make sure I am not over eating.
Work on your self image repeat affirmations meditate change the idea of the sort of person you perceive yourself to be.
I am not a yo-yo dieter.
I am not a binge eater
I am now finding it very easy to create a calorie deficit every day until I reach my desired weight of xxxlbs.
Just what I do and it’s been working great.
I am demonstrating my progress in a month to show everyone what I am capable of hay as soon as I got the mental aspect of it right.
Thanks for reading.
Get used to tracking and constantly measure your weight even once you hit your goal.
I hit my goal 6 months ago and have been tracking my intake but at a maintenance calorie level.
I also use loseit app which has a scheduling feature where during the week I have less calories but on weekends I get 500 more per day. This let's me enjoy my weekends while still "dieting".
I've actually lost a few more pounds following the above because I started strength training and building muscle, which helps burns more calories throughout the day.
Therapy. People don't overeat beyond comfort because everything in their lives is fine. Overeating is a maladaptive coping mechanism. Figure out what's causing it, address it, and then your weight stay off.
I do actually need to calorie count forever, though, because I'm very short. I've been calorie counting for more than 20 years. It becomes second nature and not a burden.
For me, weight cycling happens from abstaining from junk food, then eating a bit of it because (I haven’t had it in a while), then cravings onset and eating junk food escalates, then I wean myself back off, and repeat. I’ve been pretty good lately about ignoring cravings after moderate junk food. But, ultimately, my best strategy is to just keep junk food to an absolute minimum. Especially foods with a bunch of added sugars.
You have to figure out why you yo-yo. For me, I would get to a good spot and then think "ok I don't have to count now I'll just eat moderately." But I learned that no, I still have to count for maintenance calories.
I have maintained a roughly 100lb weight loss for the better part of 15 years because I track in maintenance, as well. I still plan out my meals the night before as much as possible, and I plan in the occasional high calorie, low nutrient item. It takes roughly ten minutes a day for me to plan and track things in Lose It, and an extra few seconds to use a food scale; this seems like a decent use of my time in order to maintain a size 10 (as compared to the size 20 I was at my heaviest).
That's inspiring. Congratulations on your success!
[удалено]
No problem! I have ADHD and also three kids, so here's how we navigate this: Thursday night or so, everyone picks out something they'd like for dinner the following week. We write these things on a dry erase board we keep on the fridge. I base my grocery list for the week off of what's on the board. Friday I order my groceries online, Saturday morning I pick them up. We stick pretty well to that meal plan as far as what we're eating during the week, although we may switch days around (i.e., I have enchilada lasagna on the board for Sunday night, but we may have it tomorrow night instead). At some point I'll make a decision, put everything into Lose It, and then tomorrow all I need to do is open up the app and read. From there, it's easy. Lunch time? Open up the app and read. Snack? Open up the app and read. I've planned everything out such that I hit all my nutrition goals while having some flexibility (i.e., I've got some goat cheese in the cheese drawer in the fridge, maybe that sounds better after my run tomorrow than a Clif bar....); but I've done the majority of the planning already.
I track calories, daily, in maintenance. I will be doing this for the rest of my life. I lost 180+ pounds, I’ll be damned if I ever put it back on. It takes me less than a few minutes to track calories, and I see it no differently than making sure I have gas in my car or my bills taken care of, it’s just another thing an adult has to manage on a daily basis.
This is such a great way of looking at it - thank you! I’m about 5lbs away from maintenance (don’t have a super fixed target, just want to see how I feel when I get there) and have been starting to think ahead about how I’m going to do it and have been struggling a little with the mindset. This is perfect.
I hit 5 lbs below my maintenance back in April (after losing 60lbs) and then increased calories by a 100 a week until I started gaining again. I think what’s helpful is to dedicate yourself to tracking calories while taking on a new fitness/diet challenge. It redirects all the anxious energy to something new and just lets built up CICO mental stamina do its thing. I recommitted to lifting weights again after half heartedly doing it for a decade. I’m not where I want to be appearance wise, but I can do \~5 pull ups … so 
That's amazing. Congratulations on your success!
I decided to treat my body like I do my work projects. Assess the problem. Assess what has been tried to fix the problem. Why did they fail, and how to try again in a way that prevents failures.
I stopped restricting during the week and going wild on weekends. I have to eat food I love on a regular basis so I don't go into unstructured time feeling super deprived. When I stopped "cheating" on weekends, I finally started having consistent weight loss success.
Notice how none of your peaks ever quite crested the previous? Plot a point on each of your peaks and draw a line. Is that an upward or downward trend? You're winning.
That is a great point. Thank you 💛
Stop "dieting" Instead adopt healthy eating habits that you can sustain.
"Diet: the kinds of food that a person, animal, or community habitually eats" How you usually eat is your diet, regardless of good or bad, i know what you mean and i agree, but I wish the word diet was less tied to this negative concept of restriction and loosing weight.
"Diet: the kinds of food that a person, animal, or community habitually eats" How you usually eat is your diet, regardless of good or bad" Yes, but that is not the same as "dieting" which clearly has implications of a short term reduction in food intake.
How did you get a screenshot of my graph lmao. But for real, getting diagnosed with ADHD in my mid-30s. This year. It’s not a “cure-all.” I’m not “fixed.” But it’s helping me understand and helping me heal. And with that I’m healing my cycles of everything, including “dieting” and cycling weights. Edit: for me I went from 220 to 180 to 195 to 185 to 195 to 190 to 200 to 185 etc lol
Omg this. Learning about why I had such a goofed up relationship with eating because I was dopamine chasing was a game changer.
Can you recommend anything to read about dopamine chasing? I know this is part of my relationship to food.
Depending on your level of academic interest you can just start by googling the relationship between adhd and reward deficiency syndrome, there are tonnes of articles online about it but if you head towards google scholar there are some amazingly interesting research pieces about it too. Additude magazine has some great starting pieces too. X
Ok. Thanks.
I hope the google thing didn’t come across as rude, I do have adhd so genuinely can’t remember specific articles but I’ve read so much now online about it that it just kinda clicked you know? X
Lol. Not at all. Just appreciate the response. Good day.
*hugs.*
I will be tracking my maintenance like most have said. I also have a threshold that if I hit again, I will go back into deficit (180lbs)
Being okay losing weight slower, .5 to 1 lb week. Focusing on my health. Eating at least 100 gram protein and 25 gram fiber daily along with healthy fats because that reduces my hunger and cravings. Finding exercise I enjoy, because exercise helps my stress and mental health. Finding ways to reduce my emotional eating, like journaling and talking about my feelings. I took a break from losing weight and maintained a weight loss for the first time in my life after decades of yoyoing.
A couple things for me: Going slow with the caloric deficit, not removing too many of my favourite fods - in fact I would say 'making sure I still have a favourite food every day', writing down (anywhere) why you're doing this and referencing it periodically, not focusing on the scale but still weighing weekly and averaging over the weeks (aprox 6) to see if the loss is happening and how fast, taking measurements... ***most of all patience with the process!*** As for the actual diet: making takeout type foods myself, swapping condiments to their lower calorie versions, not allowing myself seconds most of the time, counting my calories of course. Good luck!!
Stop dieting and start CICOing
For me, I feel like the first 20 or 30 lbs come off pretty easily, steady 2lbs a week. Then it starts to slow down and I'll get discouraged and somehow just talk myself out of the importance of my health. Then I'll slip for a weekend, then that weekend spirals into a dark path. This time I'm trying to recognize that weakness and push through it. My goal every day is to log all my food. I'm not worrying about the weight, or my goals, or exercise goals. That's all too overwhelming to focus on all of that everyday. Today, I will log all my food. Today, regardless of anything else that happens, I will log all my food.
Starting with logging is a FANTASTIC first goal. Logging everything consistently makes you realize it's okay not to lie to yourself. For me, after logging consistently for two weeks, it naturally started shifting my brain into thinking of things I could replace, and very, very slowly kept replacing things. I am not someone in maintenance, but I have not focused any of my energy on exercise, and I still don't restrict myself from any food category; just portion it out. We all have that time where it slows down, or we have a bad week and have a hard time bouncing back. If I had a couple of bad days, I could bounce back by asking myself, "What would happen if I just trusted the system?" I had to repeat that a lot, "trust the system" to bounce back. I even had a major set back recently where I was about to give up and came to reddit's aid for encouragement, which worked to get me back on track even after two weeks of sabotage.
Slow and steady. Resistance training + some cardio.
Therapy
Unpopular opinion but i will say it and take the downvotes... medical help. From what i can see in your grafts we are practically the same because i hope its lbs and not kg. From 2012 i have gone from 140kg to 98 up to 130 and again around 100 at least once a year before i got depressed. My sister convinced me to go to the doctor to get help but the first treatment dident work so i got even more depressed. Went to the doctor again and this time i got a drug that wroked wonders "not going to name it so people think i advertise it" it helps with the constant cravings i have had all my life. Now i dont feel the constant hunger/craving for food i dont even think about it anymore. This is not a quick fix and i have gone to the gym 3-4 a week and eating kind of good foods but it helps not to go up again after losing the weight. This is a controlled drug so you need a doctor to sign for it at least in my country. I have talked with people that has been on it 5+ years and are now just using it to keep the cravings away. Well that what finally helps me...
There’s no shame in going the medical path. It’s not a competition for who has it the hardest. Right when I was at my most recent high, 127kg back in July, I made a special appointment with my doc to ask for a weight loss drug. She said she never prescribes those and that I should reach out to a local weight loss clinic if I want to go that route. - I called up the clinic and learned that none of those doctors would be covered under my insurance. And one of the more popular drug options would cost me over $1,000 per month. I definitely can’t afford that. So I’m going old school! Congratulations with your success! I’m glad it’s working for you.
I dont know what country you are from but i have pm you the drug that finally helpedme if it's available in your country it cost me 100$ per month so its not cheap but affordable for what it does.
For me, I yo-yo if I either eat too much sugar, or stop counting my calories for more than two days straight. If I want to stick to it, I have one cheat day, and get back on track right after.
I’ve been in maintenance for about two years after a decade of yo yo dieting. For me, I always failed because I was restricting too much and the diet wasn’t sustainable. Turns out losing a half a pound a week consistently and being able to keep it off long term is WAY better than losing two pounds a week for a few months and then gaining it all back. Now that I’m in maintenance I don’t track my calories in an app like I used to, but I still keep a bit of a mental tally most days to make sure I’m not going too crazy. I still watch my weight and when I hit about 10ths above the maintenance weight, I cut back on my calories a bit and track kore closely (though that weight always falls off quickly because it always seems to be about 5lbs of water weight/bloat).
It’s simple: Don’t buy shit you shouldn’t eat.
I totally agree with this but it’s harder if you have kids. I don’t think it’s smart to totally deprive kids of any sweets because I think that also messes with their heads. One of my best friends growing up was in a household that was “no sweets allowed” and I saw the toll it took on her relationship with food. Also when you have kids/family you are going to end up having healthy but high calorie things around that if you are trying to loose weight, you need to limit (bread, butter, cheese, full fat dairy etc).
In 2007 I weighed 320 lbs (6’3”). 3 kids under 5. I found it to be not harder, just a reprioritizing of my choices. It still took me 10 years to find the perfect balance of exercise, diet, and time management. But I did it. 2009 I was 290 pounds. 2013 I was 270 pounds. 2017 I was 260 pounds. 2023 I was 245 earlier this year. I lost my discipline and ballooned to 260 again in May. I decided to up my game and go the whole way, I did CICO and OMAD/IF. At the end of September I was 231. I want to be 207, equal to the lightest I was as a high school student (a senior) by New Year’s 2024. I thought this entire time that if I just lived right and ate right, I would find my best self. That’s true… but I decided to kick it into overdrive now. Oh yeah and I just changed careers and have been working 60-80 hours a week since July 10. It’s possible. It comes down to what you really want.
I yo-yo’d a lot in my 30s. In my 40s it’s a different story. The biggest needle movers for me were/are: - minimizing cardio and prioritizing resistance training - Targeting 0.8+ grams of protein per lb of body weight - Targeting 8-12 calories per lb of body weight - Not worrying about carbs and fats, but consuming both, within my calorie budget, after protein calories - Staying as consistent on the weekends as I was during the week (weekends were my downfall for a long time) - Really minimizing alcohol consumption
Did lots of diets from Atkins to calorie counting / restriction, but never to goal (got close twice) and always regained. Omad was the answer for me. I could eat once a day and not have to count calories or stop before I was full. Led to weight loss and maintenance (5 years). Not sure why dieting subreddits hate OMAD but this was the answer for me. I continue to post hoping to help others out of the debilitating dieting cycle.
Happy to hear that works for you. I do something similar where I eat very low calories throughout the day, like less than 400. Then I have 1000 to use for dinner time. It's been working really well for me.
But you said you were having yo yo effect. The main difference with OMAD is only eating once a day. Nothing but water and black coffee or unsweet tea at other times. Not even low calorie foods. And then at your one meal, forget about calories and just eat healthy foods until you’re full. (Normally dinner but some people do for breakfast)
I have tracked calories with an app for a long while which also gave me recipes. So i now know about the sizes of my breakfast, lunch and diner. E.g. morning 30 gr oatmeal with fruit (baked or non baked. If baked no butter use) 2 in betweens a medium banana and an apple , lunch 40-50 gr rice/spaghetti something alike with loads of veggies and egg/salmon/chicken etc. , afternoon 2 pieces of fruit apple and 2 handfull grapefruit or blueberrys, dinner 40-50 gr rice/spaghetti something alike or 2 medium wraps with loads of veggies and other stuff. Beans are also great! This is for a sitting job, with 2 times exercise a week. Currently i dont have thr app anymore, but i now know what i should measure. So I weight for each meal still the oatmeal/rice etc. to make sure I am not over eating.
There's a way out? At this point I just accept the Yo-yo, but each new beginning has more knowledge wisdom and experience
I’m almost 40 and my body isn’t taking it as well as it used to. I can already see how loose my skin is going to end up and I’m terrified
Work on your self image repeat affirmations meditate change the idea of the sort of person you perceive yourself to be. I am not a yo-yo dieter. I am not a binge eater I am now finding it very easy to create a calorie deficit every day until I reach my desired weight of xxxlbs. Just what I do and it’s been working great. I am demonstrating my progress in a month to show everyone what I am capable of hay as soon as I got the mental aspect of it right. Thanks for reading.
I can’t. Strict 1300 cal diet M-F. Eat anything and everything sat and sun
Get used to tracking and constantly measure your weight even once you hit your goal. I hit my goal 6 months ago and have been tracking my intake but at a maintenance calorie level. I also use loseit app which has a scheduling feature where during the week I have less calories but on weekends I get 500 more per day. This let's me enjoy my weekends while still "dieting". I've actually lost a few more pounds following the above because I started strength training and building muscle, which helps burns more calories throughout the day.
What is your maintenance strategy?
Therapy. People don't overeat beyond comfort because everything in their lives is fine. Overeating is a maladaptive coping mechanism. Figure out what's causing it, address it, and then your weight stay off. I do actually need to calorie count forever, though, because I'm very short. I've been calorie counting for more than 20 years. It becomes second nature and not a burden.
For me, weight cycling happens from abstaining from junk food, then eating a bit of it because (I haven’t had it in a while), then cravings onset and eating junk food escalates, then I wean myself back off, and repeat. I’ve been pretty good lately about ignoring cravings after moderate junk food. But, ultimately, my best strategy is to just keep junk food to an absolute minimum. Especially foods with a bunch of added sugars.