Successful long-term weight loss people: What SMALL change did you make that made a big difference?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I may get attacked for this, but.....

I don't eat before noon, ever.

You won’t get attacked, but that’s hardly a small change. Intermittent fasting is a big change.

No it's not. Please. For most of your fasting window you're asleep - it's not hard at all. If you can't control yourself until noon (11am in my case), then I don't know what to say.

It's not hard for you. For those of us who have different metabolisms or process our macros differently or have thyroid issues...it is hard. I get light headed and cranky when I don't have breakfast. I'm a teacher--do you want me to faint or snap at your children so I can lose weight? I'm guessing no.

I'm not the PP, who was being I think a little mean but I guess I have two things to add to the IF conversation

1) I had a hard time with the first month, but after that it was a piece of cake and is literally just how I eat now, so if it is something you were interested in trying, I would say you actually do need to push through like, 3-4 weeks, for your body to adjust

2) But that said, people's bodies are different! The reasons that we gain weight are different! The reasons that we struggle to lose weight are different! So acting like every piece of advice that doesn't apply to you is useless is unhelpful, it is useful to someone. And acting like everything that worked for you will be someone else's silver bullet is equally unhelpful, for many it will not work at all.

For me, it started with IF. That led to basically not really drinking anymore. I still drink at a party or if we go out to dinner or something, but I'm not sitting around watching TV with wine. That led to 15 pounds of weight loss which led to me buying a peloton. Which led to losing more weight. It all built on itself. The better I felt, the more I lost, the more motivating it was to keep going. And before I knew it it was two years later and I was down 50 pounds and even if I decide I want to eat breakfast with my kids it makes me feel like crap. My body has changed, what it wants has changed. Old me could NEVER live new me's life, had to take all the little steps along the way. Old me was also awesome, and cool, and worthy of love! But new me feels like I might live a few extra years and I'm pretty happy about that, and about all the physical things I can do now.

Anyway, its good to share what worked. Because I tried a lot of things before I finally tried IF, and that was my silver bullet (I have PCOS so it makes sense that it was!). If you stop people from sharing their success or talk down about stuff, then maybe someone won't try the thing that will work for them. The unfortunate reality is that its different for everyone, and its trial and error.

I have PCOS and also found that IF (combined with a more mindful diet) was amazing for both weight loss and for almost eliminating my PCOS symptoms.

[Anonymous]

Another vote for cutting alcohol.

[Anonymous]

I am not a successful long term weight loss person but I have a hack that’s been helping me eat more veggies and is really filling.

1: I buy the Green Giant “simply steam” veggie boxes. That adds 2-3 servings of fiber rich veggies and it is so easy that I don’t have an excuse not to. About 100 calories per box, they cook in minutes, and then I dump them in a bowl with whatever else I’m having - eggs, tuna, grilled chicken, hummus, I’ve even added to ramen. Tonight I had one with salmon and a spoonful of TJ’s Zhoug sauce. Really easy.

2: I put spinach in everything- smoothies of course, but if I’m eating anything in a bowl, I usually put spinach in first. Pasta on spinach, curry on spinach, eggs on spinach etc. I also eat pizza with a handful of spinach on top (usually drizzled with some hot honey mmm). Because everything else in the bowl varies I don’t get bored and my diet has more green in it.

[Anonymous]

Cottage cheese instead of ice cream if I want a snack after dinner

[Anonymous]

Anonymous wrote:Cottage cheese instead of ice cream if I want a snack after dinner

Barf.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I am a slightly overweight binge eater. I actually look normal weight for my age. I have been a binge eater since my later teens, now mid 40s. I can’t stop. I am so desperate. Multiple doctors have not even believed me because they say I don’t look overweight! The only reason is I exercise obsessively, even when injured. It is so embarrassing. I wish I never even told the doctors. Does anyone else have this problem? It is so exhausting and embarrassing. I hate it and I have no self control. I am under so much stress right now it is just out of control.

Sorry not really on topic, but reading all these small changes brings it to the front of my mind.

I take vyvanse for this. It helps me daytime but at night when it wears off, I still snack/binge. At least I’m controlled daytime so I’ve lost weight.

Does the appetite suppressant effect fade after you take it for a while and develop tolerance?

[Anonymous]

Anonymous wrote:Cottage cheese instead of ice cream if I want a snack after dinner

How does that satisfy your ice cream craving?

[Anonymous]

It wasn't small but has done wonders in how I feel and look: I finally gave up meat 4 years ago. I never really loved it anyway, and 21-century meat is terrible for you because of all the hormones and junk these animals eat, plus some of them never leave their cages. It's awfully unethical and bad for the environment too, so in my opinion it's a win-win-win situation. I just had my annual physical and my bloodwork was pretty much textbook perfect. And my skin and energy level have been great too.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I am a slightly overweight binge eater. I actually look normal weight for my age. I have been a binge eater since my later teens, now mid 40s. I can’t stop. I am so desperate. Multiple doctors have not even believed me because they say I don’t look overweight! The only reason is I exercise obsessively, even when injured. It is so embarrassing. I wish I never even told the doctors. Does anyone else have this problem? It is so exhausting and embarrassing. I hate it and I have no self control. I am under so much stress right now it is just out of control.

Sorry not really on topic, but reading all these small changes brings it to the front of my mind.

I take vyvanse for this. It helps me daytime but at night when it wears off, I still snack/binge. At least I’m controlled daytime so I’ve lost weight.

Medication can help. I was the same though my 30s and now take adderrall and my binge tendencies are much more controllable.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I am a slightly overweight binge eater. I actually look normal weight for my age. I have been a binge eater since my later teens, now mid 40s. I can’t stop. I am so desperate. Multiple doctors have not even believed me because they say I don’t look overweight! The only reason is I exercise obsessively, even when injured. It is so embarrassing. I wish I never even told the doctors. Does anyone else have this problem? It is so exhausting and embarrassing. I hate it and I have no self control. I am under so much stress right now it is just out of control.

Sorry not really on topic, but reading all these small changes brings it to the front of my mind.

I take vyvanse for this. It helps me daytime but at night when it wears off, I still snack/binge. At least I’m controlled daytime so I’ve lost weight.

Medication can help. I was the same though my 30s and now take adderrall and my binge tendencies are much more controllable.

why can't the rest of us get these drugs?

[Anonymous]

Anonymous wrote:

Anonymous wrote:Cottage cheese instead of ice cream if I want a snack after dinner

How does that satisfy your ice cream craving?

It’s creamy, rich and filling. Helps kill the sugar craving if you are full!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I may get attacked for this, but.....

I don't eat before noon, ever.

You won’t get attacked, but that’s hardly a small change. Intermittent fasting is a big change.

No it's not. Please. For most of your fasting window you're asleep - it's not hard at all. If you can't control yourself until noon (11am in my case), then I don't know what to say.

Sure, it's easy if you're doing 12:12? 16:8 is torture for many of us.

Start at 12:12 and gradually widen the window. Maybe 1/2 hour every week or two. It does not feel as drastic that way.

I usually eat dinner around 6pm and then my next meal is lunch at noon. It took several months to get to that point but feels totally normal now (and I’ve lost 30 pounds).

[Anonymous]

If you are a cook and/or baker (esp at the holidays) and need to taste what you're serving, taste a bite but spit it out. Taste testers at all food companies do this, and me saving 50 calories from bites of this and that makes a small difference each time but adds up significantly. I try to be discreet and not let me kids see me in case they think I have an eating disorder or something.

[Anonymous]

Eat only within a 9 hour window. Breakfast at 9am, stop all eating at 6pm including booze, coffee and caloric drinks.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I am a slightly overweight binge eater. I actually look normal weight for my age. I have been a binge eater since my later teens, now mid 40s. I can’t stop. I am so desperate. Multiple doctors have not even believed me because they say I don’t look overweight! The only reason is I exercise obsessively, even when injured. It is so embarrassing. I wish I never even told the doctors. Does anyone else have this problem? It is so exhausting and embarrassing. I hate it and I have no self control. I am under so much stress right now it is just out of control.

Sorry not really on topic, but reading all these small changes brings it to the front of my mind.

I take vyvanse for this. It helps me daytime but at night when it wears off, I still snack/binge. At least I’m controlled daytime so I’ve lost weight.

Medication can help. I was the same though my 30s and now take adderrall and my binge tendencies are much more controllable.

why can't the rest of us get these drugs?

because binging is a not-too-often talked about symptom of ADD/ADHD.....and you shouldnt take vyvanse or any other stimulant unless you actually have an issue as the risk-benefit ratio is off when you arent actually treating the disease the medication is intended to treat. if you just have binging, no ADD/ADHD, then topamax is a possibility. Again, its an anti-seizure medication and has drastic side effects for some of the population- hence, its nickname "dopamax". All of these medications increase your need for liquids and topamax can impair your ability to sweat/can lead to overheating.

As someone who has had all 3 of these meds at any time point or another, it sucks to take them and I would rather be "normal" and not need them.