I've lost 8 pounds so far and I eased into it. Part of my issue was a long with gaining weight over the years, my appetite also increased along with it. Shrinking that again is part of my goal.

I started focusing only on what I ate during the workday, because that's easier to control. I looked for ways to add vegetables to my meals and 'super foods.' I avoid things that seem to just seem to make me hungry, like salad. Instead I make carefully portioned quinoa bowls for lunch with interesting toppings and eat a ton of berries for snack, mixed with Two Good yogurt. You really have to read labels (4 olives are a serving size, 2 artichoke hearts, etc) and choose low sugar, high protein options. I don't eat breakfast usually and try to IF. I will eat broth based soups, but I pour it over a bed of shredded lettuce.

I like what I'm eating and when you add it up, it's 500 - 600 calories all day and leaves me with a lot of wiggle room at dinner.

It's been a month now and I'm not tired of my Mediterranean focus yet.

For me cutting out all snacks is the trick. I try to go 5 hours between breakfast/lunch and lunch/dinner without anything. Then I have a decent number of calories to work with for meals. Its not quite like intermittant fasting but I think it is good for insulin levels.

I like sweets a lot too. It's tough. Breakfast is always Greek yogurt with seeds, berries, and a little bit of honey. Sometimes I like adding a medjool date to my salads. Your taste buds will adjust. Dark chocolate is also a good option, or a spoon of cocoa powder in oatmeal.

Work on increasing the amount of fiber in your diet. Try for at least 30mg per day. Whole grains (non-processed), avocado, fruit, vegetables, beans, etc. This will help you get over the hump of cutting back on sugar. Then you can focus on calories.

You’re going from an all or nothing mindset, black or white. I can eat whatever I want or I have to eat sad lettuce and watery soup. There’s a big range in the middle and you can eat real foods.

Eat meals on a smaller plate, fast for 12 hours overnight

Now many calories are you thinking? If it’s a lot, perhaps start there with water.

OP here. Thanks, PPs, I'll try these ideas.

PP,
I’d love to work with this dietician. I worked with one who taught me a lot but didn’t talk calories with me or actual meal planning.

When I dedicate myself to tracking I do well and make a game out of it (what foods are the most bang for the buck AND things I actually enjoy), not just random things thrown together to check a nutritional box.

Anonymous wrote:OP here. Just to clarify: I have a hard time getting used to such meager, unsatisfactory meals such as lettuce and a frew toppings, or a watery soup. How do you do the mental switch to accept (and be content with) such foods?

Because that's not how I eat to lose weight. It really sounds like you need a dietician to help you.

Mine has me eating 3 meals and 2 snacks a day. Eggs, chicken, a limited amount of whole grains, big interesting salads, a little bit of dairy, very dark chocolate. You need to build a meal plan that will actually make you full.

I think it's more successful to focus on what you *will* eat each day. But if you want to think about it in terms of cutting things out, then cut out white flour, refined sugar, and fried foods. Fill up on what's left and see how you do.

Anonymous wrote:OP here. Just to clarify: I have a hard time getting used to such meager, unsatisfactory meals such as lettuce and a frew toppings, or a watery soup. How do you do the mental switch to accept (and be content with) such foods?

That is because you are eating the wrong things to lose weight. It's not sustainable.

Try something like this.
One or two eggs in the morning cook them anyway you like. Add any veggies you like.
Drink water lots of water.
Lunch tuna, salmon, check some sort of protein on a salad or wrap it in Seaweed wrapper instead of a carb or romaine add veggies again. Have some fruit as well if you like
Dinner eat your dinner whatever you make just make the portion small.

All day long water if you can.

Keep yourself full with protein the first few days that will curb your appetite and keep eating protein and limiting carbs.

Anonymous wrote:OP here. Just to clarify: I have a hard time getting used to such meager, unsatisfactory meals such as lettuce and a frew toppings, or a watery soup. How do you do the mental switch to accept (and be content with) such foods?

You don't. You count calories and you find nourishing and filling foods that keep you satisfied for longer. You can even just start by tracking the calories for what you are already eating to get a baseline, then slowly knock it down by 50-100 calories at a time.

OP here. Just to clarify: I have a hard time getting used to such meager, unsatisfactory meals such as lettuce and a frew toppings, or a watery soup. How do you do the mental switch to accept (and be content with) such foods?

Download a calories tracker. I used Noom or Lose It.

I have a hard time getting started, that is breaking with unhealthy foods such as eating sweets every day.

How did you manage the first days of a diet?

I know people will say that it is a lifetime commitment to healthy living, not a "diet", but I just want to know how to first break with my current unhealthy food routine. I guess it would get easier over time, once I have a new routine.

Thanks in advance.