Diario de pjweightlossjourney, 05 sep. 24

Hi PJ, welcome! My tip would be to plan, prep, ( especially snacks) and log your food. Those 3 things will help you. Also find a WOE ( way of eating) that works for you. Good luck on your journey. You will get lots of support here! 

just using this app is huge. be patient and find what works for you. I try not to weigh everyday because all the up and down is very discouraging to me. use the food diary and track what you eat. even if there are gaps and you don't get everything in it helped me to see just how many calories I was eating in a day and help me to notice some other patterns about how I eat. welcome and congratulations! you got the hardest part out of they... starting again. 

Just counting calories is incredibly effective. The other thing that helps me is to focus on something else, like a goal you want to accomplish (read more books, pray more often, gardening, etc.). This keeps you busy and prevents eating out of boredom. I have been doing some Bible reading plans about fasting to help keep my perspective since fasting can mean giving up just certain things for a time. I also like to look forward to something. For example, I’ll be taking a vacation at the beginning of next year and I’m looking forward to being able to wear outfits I want and feel confident! 

What these other ladies said is very helpful... this app really helped me to see how many carbs I was actually eating. plus the support on it is really nice. I feel making sure to drink enough water throughout the day is important. I've heard we should drink half of our body weight in oz of water. (( For example, I weigh 180lbs so I **try** to drink 90 oz. )) I start my day off with a cup of hot water and 🍋 too... Good luck! Don't give up! You can do it! ❤️ 

Welcome PJ. What helps me is remembering this is a marathon, not a sprint. I think of it like baseball. It's all about the long-term stats and any particular day isn't going to make or break you.  

My biggies tip is preplanning your day: Try planning your daily food/meals & logging it in at the start of each day as opposed to logging your food in after you've already eaten. This way you can set a calorie limit & stick to your plan & if you have room for snacks or choose to have snacks, you can adjust your meal plan accordingly. 

I think this app is helpful, the folks on here are supportive. 

I found lower calorie foods I enjoyed & filled my menu with those. Lots of chicken, salmon, shrimp, other fish, veggies, salads, fruit. I didn't eliminate any food but ate higher calorie foods in smaller portions & less often. Think of this as a lifestyle change, not a short-term diet. Incorporate some exercise into your day. Walking is a good first step. Good luck!! 

Eat protein at every meal. Eat 1g/lb of body weight or goal body weight per day. Eat whole foods, nothing that comes in boxes or packages. Strength train and do an activity that you enjoy each day like walking, swimming, etc 

Use the log to plan and track your nutrition. Start the day with protein, even something like a Premier Protein pre-made shake if you're not into breakfast or eggs etc. With my Dr.s approval, I eat protein every 3 hours or so. (The currently popular OMAD and ling "intermittent" fasts don't work for every body.) Drink water throughout the day. Besides helping you differentiate hunger from thirst, it helps you feel and look better.  

You said dieting was too hard. Here's my mantra that has been working for me. "Being on a diet is hard, being fat is hard. Pick your hard." Hope it will help you too.  

Clear out your fridge and pantry of junk food. If it’s in your home, you will eat it in a moment of weakness. Replace with fresh fruit and vegetables, and snack on those instead of food in boxes or cellophane wrappers. 

showing up for yourself is the best thing you can do!!!  

Food substitutions were key for me. If you fall off program for one meal get back on it right away. Have some "no food" zones, example: no eating in your bedroom. Pay full attention to your meals when you eat them.  

make small changes first. don't try to overhaul your entire lifestyle. something as simple as a light walk after every meal, for example. make small adjustments until every small change is just a habitual routine for you. i can offer you plenty of advice regarding foods, exercise and overall lifestyle adjustments! please just ask and I will share as much as I can! welcome!  

Welcome!!! My best suggestion is to hold yourself accountable. Learn what you are actually eating by logging everything you consume. You will learn a lot. Don't worry about a big lifestyle change at this point. Hold yourself accountable. Log everything, and you will be amazed at what you will learn to reach your goals!!! 

You eat more than you realize when you're distracted (when reading, watching TV, looking at your phone, working, doing homework, etc). 

I googled how many nutrients were allowed in a day: carbs, cholesterol, sodium, etc. Log EVERYTHING. No cheating! Log it all, whether you like it or not! I make my adjustments at the end of the day, noting the things that I had earlier that I can make changes to next time. Example, I've already logged my breakfast and lunch. I've added what I'm going to have for dinner and checked my nutrients for the day. I had to make changes to my dinner to stay in my nutrient range. I noted what I could change about my breakfast that took up a lot of my nutrients, so next time I will go lighter on that so I can have more for dinner. My cream cheese took up a lot of fat and saturated fat, so no cheese on my salad tonight 😞 Next time, spray butter and not cream cheese. I've lost 70 lbs so far. It's working for me. All the best to you! 

Keep your protien high, stay hydrated, and try to go to be early. Best of luck with your goals!  

For a lot of people, restriction leads to binging so don’t obsess about what you’re giving up or taking out of your diet, instead focus on what you can add to your diet that has better value and that you genuinely enjoy. Also, do activities that you love and that you look forward to everyday.