I keep losing and gaining back the same 5 lbs. - help

[Anonymous]

41 year old mom of young kids here. I need to lose at least 10 lbs, 15 would be better. I track calories and generally do low carb but at least once a week I seem to fall off the wagon. How do you sustain motivation?

[Anonymous]

The day you over eat, please drink twice the Water next day. Body will flush out all junk rapidly if you do it only once a week.

[Anonymous]

Story of my life, except I’m trying to lose 15 pounds (to go back to pre-pregnancy weight) but DCUM would tell me I need to lose 30.

I have at times made or bought a (n inexpensive costume jewelry type) bracelet or ring to represent my intention and remind me that I have a goal...

[Anonymous]

Are you working out?

[Anonymous]

OP here - I don't work out. I know I should but honestly the most I can do is try to eat better right now. I do move a fair amount because of the kids but by the time they go to bed and I do a few things I'm too exhausted. I work and take care of them so no time to go to the gym and there's no way I'm waking up any earlier than I have to. Props to you 4 am people but I'm not one of them. That just makes me feel like I'm suffering a punishment and then I'm cranky all day. I know, I know endorphins and all. Believe me, I've tried it and it's a no go. Diet is what I can commit to and generally I do well but it's that random backslide that is killing me. I don't know if it's psychological or physical or what but it's so frustrating.

[Anonymous]

Anonymous wrote:41 year old mom of young kids here. I need to lose at least 10 lbs, 15 would be better. I track calories and generally do low carb but at least once a week I seem to fall off the wagon. How do you sustain motivation?

Bingo, OP. Stop doing low carb. Eat the apple and sweet potato, and yes, exercise.

[Anonymous]

Unfortunately, when you are down to a small amount to lose like that it makes it harder. Your body wants to keep you at you at the higher weight. Does your weight fluctuation correspond to your monthly cycle?

I've lost 50 pounds in the last year through calorie counting. I exercised as well but don't think that has had a huge impact on the weight loss.

Throwing out some suggestions for you to try if you haven't already:

Do you have a cheat meal or cheat day a week? For me, that helps, and doesn't seem to effect my weight loss as long as I stick to my diet the rest of the week.

Maybe try eating more carbs while still sticking in your calorie range and see if that helps -

You could try intermittent fasting - to be honest, I don't think 16/8 (I eat 12:30-8:30, fast the rest of the time) intermittent fasting helps me lose weight any faster than eating the same amount of calories spread throughout the day, however it helps me feel like I'm not depriving myself because when I do eat I can eat larger meals. A lot of my mindless eating previously happened at night too - I no longer feel the need to snack at night,

Here is what I eat - I'm not saying this is recommended but this is what works for me.

I don't eat breakfast.

I almost always eat the same things for lunch and snacks during the day. If I'm working from home, two scrambled eggs with one triangle laughing cow cheese and everything bagel seasoning. If I'm at work, salad with chicken. Either with lunch, or as a snack later in the afternoon, I have either greek yogurt or two Babybel light cheeses with usually an apple or grapes. Goal is no more than 500 calories before dinner.

This gives me more flexibility with dinner - my husband is the main cook, and I usually just eat what he makes for everyone. Depending on what it is, I'll aim for more of the protein and vegetables, less of the carb. Tonight was chicken enchiladas and salad, and I chose to go with eating the carbs - it still fit within my calories for the day. Because I eat a hearty dinner every night, I don't feel like I am depriving myself too much which makes it sustainable long term.

[Anonymous]

Anonymous wrote:Unfortunately, when you are down to a small amount to lose like that it makes it harder. Your body wants to keep you at you at the higher weight. Does your weight fluctuation correspond to your monthly cycle?

I've lost 50 pounds in the last year through calorie counting. I exercised as well but don't think that has had a huge impact on the weight loss.

Throwing out some suggestions for you to try if you haven't already:

Do you have a cheat meal or cheat day a week? For me, that helps, and doesn't seem to effect my weight loss as long as I stick to my diet the rest of the week.

Maybe try eating more carbs while still sticking in your calorie range and see if that helps -

You could try intermittent fasting - to be honest, I don't think 16/8 (I eat 12:30-8:30, fast the rest of the time) intermittent fasting helps me lose weight any faster than eating the same amount of calories spread throughout the day, however it helps me feel like I'm not depriving myself because when I do eat I can eat larger meals. A lot of my mindless eating previously happened at night too - I no longer feel the need to snack at night,

Here is what I eat - I'm not saying this is recommended but this is what works for me.

I don't eat breakfast.

I almost always eat the same things for lunch and snacks during the day. If I'm working from home, two scrambled eggs with one triangle laughing cow cheese and everything bagel seasoning. If I'm at work, salad with chicken. Either with lunch, or as a snack later in the afternoon, I have either greek yogurt or two Babybel light cheeses with usually an apple or grapes. Goal is no more than 500 calories before dinner.

This gives me more flexibility with dinner - my husband is the main cook, and I usually just eat what he makes for everyone. Depending on what it is, I'll aim for more of the protein and vegetables, less of the carb. Tonight was chicken enchiladas and salad, and I chose to go with eating the carbs - it still fit within my calories for the day. Because I eat a hearty dinner every night, I don't feel like I am depriving myself too much which makes it sustainable long term.

You really like Laughing Cow cheese, lady.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Unfortunately, when you are down to a small amount to lose like that it makes it harder. Your body wants to keep you at you at the higher weight. Does your weight fluctuation correspond to your monthly cycle?

I've lost 50 pounds in the last year through calorie counting. I exercised as well but don't think that has had a huge impact on the weight loss.

Throwing out some suggestions for you to try if you haven't already:

Do you have a cheat meal or cheat day a week? For me, that helps, and doesn't seem to effect my weight loss as long as I stick to my diet the rest of the week.

Maybe try eating more carbs while still sticking in your calorie range and see if that helps -

You could try intermittent fasting - to be honest, I don't think 16/8 (I eat 12:30-8:30, fast the rest of the time) intermittent fasting helps me lose weight any faster than eating the same amount of calories spread throughout the day, however it helps me feel like I'm not depriving myself because when I do eat I can eat larger meals. A lot of my mindless eating previously happened at night too - I no longer feel the need to snack at night,

Here is what I eat - I'm not saying this is recommended but this is what works for me.

I don't eat breakfast.

I almost always eat the same things for lunch and snacks during the day. If I'm working from home, two scrambled eggs with one triangle laughing cow cheese and everything bagel seasoning. If I'm at work, salad with chicken. Either with lunch, or as a snack later in the afternoon, I have either greek yogurt or two Babybel light cheeses with usually an apple or grapes. Goal is no more than 500 calories before dinner.

This gives me more flexibility with dinner - my husband is the main cook, and I usually just eat what he makes for everyone. Depending on what it is, I'll aim for more of the protein and vegetables, less of the carb. Tonight was chicken enchiladas and salad, and I chose to go with eating the carbs - it still fit within my calories for the day. Because I eat a hearty dinner every night, I don't feel like I am depriving myself too much which makes it sustainable long term.

You really like Laughing Cow cheese, lady.

I do! To be fair, I don't usually have the eggs with cheese (this seriously makes them taste so much better for 25 calories) and the Babybel cheese on the same day. I do sometimes though! I stick with what works for me, and both of the cheeses are preportioned (ideal for portion control), low calorie, high in protein (something I struggle to get enough of), and filling. I'm simply sharing what has worked for me.

[Anonymous]

When it comes to losing weight consistency is key as is accurate tracking. Be sure to weigh and measure everything you eat.

I was going up and down the same 5 lbs for the longest time and "couldn't lose weight." Then I started being more accurate in my tracking, weighting everything, accounting for everything that went in my mouth and sticking with it even on the weekends. I also started eating "more" ok not really more because if I had really been eating fewer calories before then I would have been losing weight before, but by having a higher calorie range I went from aiming for some insanely low number that left me feeling so deprived that I would then overeat a few days a week/on weekends, to having a daily calorie intake that satisfied me and didn't leave me feeling deprived. It means I am losing weight slower than someone on a 1200 cal/day diet but it also means I can stick with it and fr the first time in years the scale is finally moving down.

[Anonymous]

Above poster again...I know people will recommend exercise too, and while exercise is great and things like weight lifting can make you look better, the truth of the matter is that, for fat loss, diet is the most important thing. It is also so very common for people, myself included, to use exercise as an excuse to eat a little more which can leave you stuck in the same place.

[Anonymous]

Weigh yourself daily.

[Anonymous]

I was doing the same thing the first half of last year. I was good all week then all hell would break loose Fri-Sun. As a first step stay consistent over this weekend. I found that after I got through the first two weeks, weekends stopped being the crazy free for all I created.

You don’t need a cheat meal or a treat. You’re going to have to give somethings up to see changes.

Workout for 20-30 minutes at home using free vids on YouTube. But don’t use working out as an excuse to overeat. It’s just a bonus for toning and changing your body composition.

Cut out drinks and lower your carbs. Going keto was what did it for me. I’m 40 lbs lighter today than I was on 1/1/18.

[Anonymous]

Anonymous wrote:Above poster again...I know people will recommend exercise too, and while exercise is great and things like weight lifting can make you look better, the truth of the matter is that, for fat loss, diet is the most important thing. It is also so very common for people, myself included, to use exercise as an excuse to eat a little more which can leave you stuck in the same place.

Absolutely. I was working out every day and running half marathons and GAINED 30 lbs. Hydrating post-workout with wine is not recommended. Lol!