So pleased with CICO results! I'm down 6.5kg so far, my clothes fit better and I feel more confident in public.
35F SW104kg CW97.4kg GW75kg.
I'm up to day 30 of logging calories (I'd lost some of the weight before) and this is the only time I've stuck with it consistently. And I've had myfitnesspal for 10 years....
In the past I did a lot of event driven crash diets like going overseas and realizing my ski clothes dont fit is the usual one. 1 to 2 months of keto, 1200 calorie targets I could barely ever keep to and hardcore exercise then the weight bounces straight back on when I get back.
I realised I needed to make changes that were permanent. For me that meant small steps I needed achievable goals that could become lifelong habits. I also did a lot of reading about how the body responds to diets (no surprise it reacts badly) and how to 'sneak' weight off in a way that was good for long term metabolism and maintenance.
- I set my daily calorie goal to 1650. On weeks when I've stuck to this I've lost about 450g, on weeks when I've averaged 1,850 I've still lost about 300g. My previous logging failures were I'm sure based on the disappointment of never meeting my goal, I'd quickly give up. This allowance has been realistic I can do it without feeling hungry all the time, in fact my appetite had plummeted as I've adjusted. I can still eat chocolate, pizza etc in moderation and it feels like something I can maintain forever. I'm amazed how closely the weight loss is following what youd predict. Calculating TDEE and subtracting 500 really works!
- Ive been eating back about 1/3 to 1/2 my exercise calories. Taking lots of opportunities for incidental exercise, walking the last train station, strolling at lunch, walking to meetings instead of taxi etc. Keeping flat comfy shoes at work has helped with this. I'm unfortunately on dating aps at the moment I havent been on many dates but I've always suggested we go for a lunchtime or after work walk instead of eating or drinking. Same with friend catch ups. I've had a few massive walking goss sessions with girlfriends instead of over wine. And done some funny gym classes together like burlesque dancing instead of schnitzels at the pub.
- I've prioritised cooking over gym. I've always liked going to the gym a couple of times a week but I end up so ravenous I'd often stop for Mcdonalds on the way home and I eat more the next day too. I decided food was far more important to focus on and it was better to skip gym and cook dinner than go to gym and get takeout. My commute is so long I cant really do both and still get over 7 hours sleep, another priority.
- I bought a food scale and I'm finally learning what portion sizes are. No surprise I was underestimating most of what I ate. The recipe function has been brilliant!
- 1L Water bottle on my desk at work! I make myself drink when I notice it there. At first I was spending all day peeing my colleagues thought it was hilarious but fear not your bladder adjusts!
- Frittata for breakfast with ham peppers and kale. I make it once a week (its ridiculously easy) keeps well in fridge and freezer and tastes great. About 200 calories per slice and I'm more full than cereal or toast.
- Taking lunch to work most days. When i cook I'm making extra portions, weighing them out on the scale and saving them as meals or recipes on myfitess pal so they're fast to add. I used to get food court Chinese, Thai, Vietnamesex Malaysian or Korean every single day. I thought it couldn't be that bad for me but now when I log a chinese meal I'm shocked. Darn you delicious calorie dense rice!
- Sugar free caffeine filled drinks. This I'd like to wean off overtime but hitting a sugar free red bull in the morning has done wonders for my appetite. I'm sure it's super bad for me but it was a great kickstart. Plus coke zero in the afternoon yessss. I've branched out to other sugar free soft drinks and my work vending machine has started stocking sugar free Sprite.
- Keeping fruit on my desk in eyesight. This has saved a lot of mid afternoon chocolate sessions. It's just so much easier to eat a banana than get up and walk 10 mins return to buy a naughtier snack.
- and it would be remiss of me not to mention the biggest lifestyle change of all that made all this possible.. changing jobs! I was leaving home 6.30am and getting home midnight most weeknights in my old job, struggling to find time to wash my hair or iron clothes let alone look after myself. Gym and cooking were impossible. Weekends I would often work or just be catching up on housework. My weight ballooned as I'd stress eat vending machine snacks and drink huge amounts of red bull to pull allnighters at work. Then the only thing open as I'd drive home were drive through fast food. I dont understand why i stayed so long in retrospect. I was terrified to find other work because the pay was so good and I've got an epic mortgage all on my own in one of the most expensive housing markets in the world. But I did change jobs I earn the same money but work SOOO much less. I had a few realizations I was one of those people who was going to die of a heart attack at my desk and that was a miserable reality. so glad I made a change for myself.
Anyway long ramble. But thanks to this community I'm feeling 100% positive I've permanently changed my life for the better . Reading your stories tips and victories motivates me every morning when I get the train to work.
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