Hello, I am 21F and I finally managed to get to a weight that I am comfortable with and feeling amazing which is 50kg (I am 155 cm) my BMI is healthy for the first time since I was a young kid and I am ready to halt the deficit now
Thing is that I have actually never got to here due to yo-yo diets, so this is the first time that I have to sit with it and figure out what to do.
I have read a lot about how many people suggest that you just keep doing the same thing as you did when you lost the weight, thing is I am not even really sure what I did right?
The weight loss was 18kg, and It took me 12 months to loose which is quite sustainable and controlled I'm glad, maybe that's one of the reasons why it worked this time.
I also really didn't change my routine or anything, I did put in a bit more effort to walk more, and I did start to eat a tiny bit less than usual. I found that my problem most of the time was eating till I'm way too full and regretting it later when the fullness kicks in. So yeah.
One thing that was like a huge revelation for me was how bad volume eating was!!! My problem was with emotional eating and wanting to feel full (it was comforting in stressful times). BUT volume eating made me expect bigger portions, and while it worked for things like low calorie salads, popcorn etc etc, it didn't when the food was pasta, pizza and high calorie foods! Volume eating made me expect larger portions and made me feel like i needed to eat a certain amount.
Now i can feel that my stomach is smaller and that less food satisfies me, I love salads but stopped adding the low nutritional lettuce and leafs to have small ones, I am also still exploring my satiety and my hunger cues to figure out when I should stop eating.
In order to prevent that from happening ( or to be able to mantain the progress and create skills that help me with relapses) I have been thinking of focusing on new goals like better cardio or more movement in order to not get stagnant. I also know that usually when it goes bad, it's because I start to slowly integrate high calorie foods and I do not track them because I know that they will go above my deficit. This starts to slowly become more often and I start to get scared of going on the scale because I know I gained some weight.
And while I know it's ok to fluctuate, i do not wish to gain the weight and have to start over because it took so much time and energy to get here, the confidence i found in myself and the energy are things I hope I never forget while I am making food choices.
Now that I lost the weight, i would love to go deeper into the psychological aspects of food like food noise, food relationship and look into challenging years of dieting and having a bad relationship with food.
So my plan is to keep on eating smaller portions, to keep on tracking and slowly reverse diet back to a maintenance, I would also like to continue increasing on walking and running more now that I feel much better in my body and have the confidence to go out much more.
I will be keeping an eye out to see what has triggered me to go back to bad habits and stuff, now that i am not focused on weight loss I think it's going to be interesting to observe how this year has shaped new habits and to see if the things i changed have become a part of my lifestyle (i think so, because i actually managed to do it, and without a huge huge change in routine or anything strict)
Would love some help with this and if anyone has any tips let me know!
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