Reply to gluten free- where to start, how to stay motivated, how to maintain healthy lifestyle long term

Forum Index » Diet, Nutrition & Weight Loss

Reply to "gluten free- where to start, how to stay motivated, how to maintain healthy lifestyle long term"

Subject:

Emoticons





More smilies

Text Color: Font: Close Marks

[quote=Anonymous][quote=Anonymous]I have tried to do gluten free in the past (atkins) and failed after 3 weeks - it was just so disgusting, cream cheese wrapped in salami and so on   
Then I tried to do Whole30 last year, which was just too extreme.  I binged afterwards and wound up gaining weight over time.

I am 20 pounds overweight, 45 years old and it just keeps piling on.  
I think I need to reduce sugar and carbs - basically an unhealthy lifestyle of eating out and pizza and kid's food because it's easy.
I'd like to change to a healthy, whole foods lifestyle, and reduce or go gluten free inititally to shed the weight via ketosis.

[b]How do you start in a healthy, MODERATE way[/b]?
How do you maintain motivation?  What blogs, apps or programs have worked for you to keep it up long term.  
Has anyone else done this? It also doesn't help that my husband is overweight and also likes to eat treats and junk food![/quote]

First off, to start in a healthy moderate way you don't cut out food groups. You don't don't declare that you are never going to eat X, y, z again. Sounds like you don't deal well with extreme diets and I find any diet that you can not realistically stick to for the rest of your life to be extreme.

As far as motivation- sometimes you are not motivated. Long term success often mean doing what you need to do even when you aren't motivated to do so. I am not usually motivated to go to work every day, but I know I need to do it so I do it. I also find that when you take action and see results that often leads to motivation which can continue to drive you taking action.

So what has worked for me, someone who has tried all the extreme diet out there and once believe I had to eat a certain way to lose weight. Tracking calorie and eating everything in moderation.  Every day i have a calorie range I aim for and a protein goal. My top priority it to hit my protein goal and stay in the calorie range. i don't worry about where the rest of my calories come from. I eat carbs, I eat fat, I eat sweets. I do eat a good amount of vegetables because they make meals bigger and doesn't pack on the calories.

Another thing that has really helped me was removing a timeline. Once I accepted that weight loss would take longer than I think it should and stopped thinking " I should have lost x by now" I stopped believing i have to be super extreme to lose the weight and that I was failing if I didn't lose 2 lbs/week. I also found that it allowed me to have a more moderate approach to my diet which is more sustainable for me in the long term. Also left me feeling a lot less deprived than  did years ago trying every extreme diet out there or saying I was only going to eat 1200 calories/day and never eat sugar again.

I have found that a calorie range calculated by multiplying goal body weight x 10-12 and a protein target of goal body weight x 0.7-1
so goal weight of 150 lbs would mean a calorie target of 1500-1800 and a protein target of 105-150g protein/day. Stick with it, be consistent. If after a month the scale hasn't moved down then reassess calorie range. [/quote]

Options

	Disable HTML in this message
	Disable BB Code in this message
	Disable smilies in this message

Review message

Search Recent Topics Hottest Topics