Reply to for the love of God, I NEED to lose weight. Help, please.

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[quote=Anonymous]Hi OP, at age 40 a few years ago I lost 60 lbs in a year.  (5'3" and I went from 175 to 115.)  I actually lost the first 35 lbs in the first 4 months and then the remaining 25 throughout the rest of the year.)

I cut out pretty much all calories from drinks (so no starbucks drinks, alcohol) except for a rare treat.  I cut out all sweets/desserts, again except for a rare treat.  Otherwise, did not cut out whole groups of foods, but generally went heavy on proteins, good fats.

I did IF - I had only black coffee for breakfast, lunch at around noon, a mid-afternoon snack, and dinner at 6ish.  No snacking/eating after dinner (drank tea or flavored water if I got hungry).

I automated my lunches -- so throughout the year I rotated on a weekly basis between four lunches that I knew the calories count for and that I really liked.  Two were salads, one was like a snack plate, the fourth was a wrap.  Prep was easy since I ate the same thing for a week.

I also automated my PM snack by the week (again making prep easy).  It was always high protein/fat to help me feel full -- hard-boiled eggs, plain greek yogurt, nuts, etc. The PM snack was so key for me; without it I was ravenous by dinner and more prone to make bad choices.

Dinner was always a smallish (but not too tiny) portion of what my family was having, maybe with some small modifications (like no side of garlic bread on pasta night).

Automating lunch and snack might sound boring, but it takes all the pressure of having to make a million "good" choices throughout the day away; it reduced some of the "food noise", if you will.

And IF was very helpful because what I was really doing was CICO, and it's just another easy bright-line rule -- no choices needed -- way to reduce calories.  It also leverages the fact that you are less hungry in the morning.

I did very little exercise (really just running around after my kids and some light walks at lunch).  I wish I had done more but it was an insanely hectic time in my life.

That's what worked for me.  It did involve feeling hungry at times.  I've kept it all off the past three years.  I still do IF during the week , no longer on weekends, and I eat very little sweets.  I'm mindful of portions too, but otherwise much less restrictive.  I'm also able now to get much more exercise.  [/quote]

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