This is OP- I really can’t get too over hungry or I get a bad migraine. So I’m generally focused on satiety (hence the cutting back on sugar and sometimes carbs but that’s harder with little kids.

One thing? Track your food intake. You probably don't realize all the BLTs (bites, licks, tastes), not to mention snacking here and there, and it all adds up. Tracking your food gives you a realistic view. There are many free apps out there, I use lose it

IF you're not a fan of counting calories, how about estimating them? That's the only thing that's worked for me. 30 lbs since March

I focus on one or two things at a time vs an entire overhaul or calorie counting, both of which make me feel a bit obsessive and I know from experience result in binging and yo-young weight. Since I’ve gained a few pounds lately due to being an excellent emotional eater. So, right now, my focus is on reducing mindless snacking and filling my lunch and dinner plates 1/2 full of vegetables.

Anonymous wrote:Thanks all, OP here. I know I’d have better results if I did more things but I’m exhausted and have small kids and even just keeping the scale going the right direction no matter how slowly is all I can manage right now. I am going to double down on cutting out sugar, after the other thread about food addiction I do kind of think I’m addicted to sugar and have a tendency to have minor binges. So I really need to stop that. Also will focus on stopping eating when I’m full.

Just offering you support I think it’s particularly difficult to curb the sugar and carbs with kids in the house. They love both and so many meals through church and sporting events are carb centric - pizza, pasta, burgers, ice cream socials, etc.

I’m not a success story so I don’t have any magic tricks to share, but I empathize.

Thanks all, OP here. I know I’d have better results if I did more things but I’m exhausted and have small kids and even just keeping the scale going the right direction no matter how slowly is all I can manage right now. I am going to double down on cutting out sugar, after the other thread about food addiction I do kind of think I’m addicted to sugar and have a tendency to have minor binges. So I really need to stop that. Also will focus on stopping eating when I’m full.

Eating fat is a strategy for me. It keeps me full and satiated to eat fat and protein - so I try to make sure I have coffee with heavy cream, nuts in my salad etc.

Portion sizes. Get yourself a scale and weigh out your food.

Also, be mindful of the oils you cook with and things like salad dressing and half/half in your coffee. Fat calories add up quickly!

Anonymous wrote:Getting back in weight loss mode. What do you focus on most? Not a fan of counting calories but cutting sugar, cutting carbs, cutting out snacking? When I was younger cutting non sugar did the trick but now I clearly need more…

If you don't want to count calories then focus on overall portions and mindful eating. Make sure all meals and snacks contain adequate protein and either a fruit or vegetable. Avoid snacking by eating more satiating meals


I am not a fan of cutting anything out of a diet, bur rather learning to eat all things in moderation.

For me it does help to choose one keystone habit, or one thing to eliminate - the latter because I find that sweets trigger cravings for me.

For example if I eat a chocolate cookie or a piece of cake, I get a dopamine and pleasure rush that makes it hard for me to moderate. Abstaining is easier for me when it comes to cake So I start by eliminating desserts and sweets of that kind. Then I just focus on protein, fiber, and lots of plant foods. This usually helps nudge me in the direction of lower calorie intake, more mindful calorie intake, and weight loss.

Cutting carbs had a huge effect because it eliminated the constant feeling of hunger.

Self acknowledgement. You just need to mentally acknowledge that what you are choosing to eat is either a good choice or not. Don’t allow grey areas. Good or not good
should be your mental checklist for literally everything. You consume.

I don’t look at calories, I look at fat, sugar and sodium %.

Anonymous wrote:There isn't just one thing. Eat 30 grams of quality protein per meal. Don't snack, which shouldn't be a problem if you eat enough protein at each meal. Cut out as much sugar as possible including alcohol. Limit carbs such as pasta, rice, bread.

Agree with PP above. It takes a combination of things: eating the right combinations of foods plus physical activity. Avoid fake sugar, too. If you're going to have sugar, have real sugar and just cut back.

There isn't just one thing. Eat 30 grams of quality protein per meal. Don't snack, which shouldn't be a problem if you eat enough protein at each meal. Cut out as much sugar as possible including alcohol. Limit carbs such as pasta, rice, bread.

Getting back in weight loss mode. What do you focus on most? Not a fan of counting calories but cutting sugar, cutting carbs, cutting out snacking? When I was younger cutting non sugar did the trick but now I clearly need more…