Hey all!
Just wanna put this out there, and hopefully start a thread to encourage people who are also on this journey. Disclaimer: I'm not a health professional, I'm just someone who's losing weight (for the second time) and found things that work for me personally through trial and error, so all this should be taken with a grain of salt.
Please feel free to put down any other tips/tricks that any of you found, or put down why any of these do/don't work for you. Which goes into my first tip:
1 - There is no one size fits all. What works for gander won't necessarily work for goose, and any weight loss advice - including this post - should not be taken too seriously. For more concrete advice, it's better to work with a medical professional.
2 - As someone with a major sweet tooth, Fruit is my bestie. I LOVE making compotes, and I LOVE making smoothies. I do my best to watch my overall added sugar intake and keep it to ~25g or less at least on weekdays, and be mindful on weekends even with allowing myself more indulgent treats. But I don't limit fruit, especially when it helps so much on a heavy craving day.
3 - Hunger levels will vary. Some days will just naturally lead to more hunger than others, especially if you're also someone with a uterus. So on days where my stomach is a black hole, and I'm not satiated even after balanced meals, volume eating is my tactic to work with it. I might still eat a bit over my calorie budget, but by using volume eating I'm at least more likely to be getting a good amount of nutrients out of it. I'll volume eat until I'm no longer overly-hungry. (For those that don't know, volume eating means eating a lot of very low calorie foods. Think heaping amounts of veggies, popcorn, things of that sort.)
4 - A journey isn't something that happens overnight. While losing a lot of weight very quickly may be motivating and work for some, I need a slow easy process because I already have a lot going on in life. So I count calories, I'm not in more than a 100-200 daily calorie deficit, and I'm focusing more on just trying to keep healthy habits over obsessing on a specific number. (IE focusing on getting more nutrient dense foods, balanced meals, and not eating too much junk food.) I also use a Fitbit, and I journal down everything I eat via the number of calories within the app. For me, this is a KISS method.
5 - Some activity is better than no activity. It's better to do activity you enjoy. Weight Loss will happen mostly through diet, but the mental health benefits of exercise cannot be understated. So I play paintball, I do sword fighting, and I walk/jog. Sometimes I swim at my local pool. I don't go to the gym anymore, but I'm trying to get into the habit of bodyweight strength training at home, a little at a time. It is 1000% true that you can't outrun a bad diet, but it's way easier to stay on track when you're giving yourself time to move and get away from the screen. I consider it an adult version of playtime or recess.
This post was a little lengthy but for a TLDR; my weight loss tips are Find what works for you (not just what's being touted as good), Fruit is awesome for a sweet tooth, Volume eat for extra hungry days, Slow progress is easier to maintain, and Exercise in a way you enjoy.
Bonus: no one's perfect, consistency is what matters :)
Happy 2023 everyone!
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