Hello everyone! I used to be overweight, (5'5 and 160, now 5'5 and 130 pounds) I was diabetic, and had many issues relating to cholesterol and potentially at risk of losing my life. Though I worked out, most of the changes happened from my diet, and as a person with poor impulse control, and who struggles to fight cravings, these are some ways I changed my diet, and I hope this can help all of you. I understand that some of you have allergies and this may not work for you. I am also still trying to get to my goal weight of 120, but I haven't been working out as much with the stress of school.
Before I start- I am pretty much the only one who struggles with weight gain, though my dad used to be very overweight, he is now on a Mediterranian diet and bikes a few times a week. My mother has a very fast metabolism and is very good at eating in moderation (She'll have a poached egg and avocado toast for breakfast, and then nibble on half a doughnut an hour later.) We also do power yoga together on weekends as a way to feel good and bond. Now, here are some good foods that helped me eat better.
Eggs-
I love eggs so much! They are so fun to cook and you can do so much with them, for breakfast I always enjoy a good omelet or fried egg, and if I'm feeling fancy- I like to have a sandwich with an omelet inside. (It's basically whole grain bread with an omelet, ham, and lettuce) I always season my eggs with salt and pepper, and sometimes a bit of cheese (not too much, be careful with cheese) and it fills me up all day.
Grapes-
As a person who loves to snack all day. grapes are really helpful, I usually get a container of them and just leave them out all week, I tend to nibble on them a ton because they're so sweet. (You can also do this with any fruit of choice) One thing I also love to do is stick a container of them in the freezer for a day because then they taste like ice cream.
Peanut butter - (to an extent)
When I was still adjusting to a more sugar-free diet, peanut butter was really helpful, I could get my sugar fix without as much guilt. I'm not saying you should just eat pure peanut butter, but it can be helpful, and peanut butter with apples is always a great snack. Just make sure to limit yourself.
Spinach -
My relationship with veggies has always been rough, I think it's more of bias then me actually disliking veggies. (My brain is sorta like: veggies bad I don't like.) Spinach is a very helpful food, standalone I can't stomach it, but it's a great flavor booster in a lot of meals, it especially works well with pasta. (I like to have pasta with spinach, chicken, and peas, with a bit of cheese maybe once a month)
Here I'm going to explain how I made my diet better overall.
The beauty of home-style cooking-
I realized a lot of my bad habits came from just eating the bag of potato chips in my pantry. Though I think the hardest part of this is fighting the urge to buy ice cream and chips at the grocery store. When there are no snacks in the kitchen, I make something, and that thing is usually nicer and healthier then what I was craving (and it's nice to use ingredients I understand.)
One food at a time-
When I began to eat better, I realized I found the greasy and unhealthy foods I used to eat pretty gross. I just began to stop craving it. I think it is best to start swapping unhealthy foods for healthy ones, one food at a time, I assume you'll stop craving it, and instead crave the healthy alternative.
Changing my relationship with chips and savory snack foods-
Since I've been traveling Europe, a lot of Europeans see food that Americans would see as a snack as a dessert. (like chips would be a once a week treat and not an after school snack) I've changed my relationship with my favorite savory foods to see them as desserts and not just things to nibble on.
Appreciating good food-
When you decide to eat better, you realize what you're missing out on. when you get tired of the pizza and the pasta you begin to notice hoe delicious good food is when it's well made. For example, I was in Hollywood for new years, and I was eating at a nice restaurant. I had rye bread with squid and a quail egg on top (It was very weird but trust me, it was good) and beef carpaccio. I wouldn't have even noticed these things with my old mindset, and sure there are better things I could have ordered, but I was still very proud of myself at that time. When you eat good, exciting, real food, your body will appreciate it and you won't feel tired.
Some final thoughts, this is not the cheat code for weight loss, weight loss requires fitness and dieting, especially if one wants to lose a ton of weight. These changes allowed me to have a more sustainable lifestyle change. I did this because I didn't want to feel like crap every time I stood up, and the weight loss wouldn't have happened if I didn't workout as well, finding ways to swap out meals is a good way to feel better. In my opinion- weight loss should be for feeling good, gaining self-control, and having more energy more so than trying to get an ideal body.
I hope this helps, sorry for typos, I'm on mobile. :)
And sorry the post is so long! Have a good day.
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