ways average = average diet

Anonymous wrote:I think your problem is the focus on being 100% perfect which you (and most people) cannot sustain. Set a calorie goal and work in treats into those calories. I am currently losing weight but still eat chocolate and bread every day, just not the entire bar or loaf of it.

It’s hard for me because sometimes the difference between my ways average and perfect (or near perfect) is pretty close.

My average eating is generally good. And I purposely don’t make the perfect eating too, too hard or too different from my maintenance diet.

I don’t run much anymore, but when I did, I ran at 5 paces. 1 is the slowest, 5 is the fastest.

When I start up training, I see paces 1, 2 and 3 as.. they don’t feel too different. But as I train more, they expand more, and I find the difference.

Just as pace 2 and 3 are hard to differentiate, it’s hard to find a place “in between” what I labeled as B and C above. B isn’t that bad. C is harder. If I flex on C, I’m just doing B.

I think your problem is the focus on being 100% perfect which you (and most people) cannot sustain. Set a calorie goal and work in treats into those calories. I am currently losing weight but still eat chocolate and bread every day, just not the entire bar or loaf of it.

Op, have a you looked into Intuitive Eating? That helps me. I have very much the same patterns as you describe and it has been HARD to overcome.

This is the book
https://a.co/d/bV1aDYw

Anonymous wrote:Help me lose approximately 7 lbs.

I want to get from 150s to 140s.

And.. the thing is..I don’t need nutrition advice. I know what to eat.

I need help emotionally dropping little tiny exceptions. These are the *only things* holding me back. I eat a lot of veggies, protein, very low sugar (almost none). I eat small portions. I do times of calorie counting, but I also have a process for eating well even when I can’t count. I can do this 100% for 2-3 days. And then I’m like “mm one bag of chips” or have a very normal dinner (but it’s not perfect).

I have to work extremely hard to actually lose. My normal diet is not terrible.

So it’s hard for me to maintain a super heathy version of the diet. Because small exceptions don’t feel like they’re terrible.

Help!

I'm in the low 140s trying to move to low 130s/high 120s.

We have a protein and salad every day for dinner. Should I add a veg? If so, what do you eat for veggies? DH does not like Brussel sprouts or haricots verts. I detest beets. Would love some ideas.

Anonymous wrote:When you want to have a snack that takes you away from your goal, set a timer for 30 minutes. After 30m, you can totally have it.

But maybe, just maybe in that little time, you won’t want it anymore.

I do this at baby showers, weddings, and more, where I lose my ability to count calories like I want to. And I look at treats as one-time things. Problem is.. there’s a party for some reason every Friday, Saturday, Sunday and Wednesday..

I participate in the food. But I don’t beeline for it. Talk to everyone (everyone!) first. Then go to the food station. Save it for the end, and you might not grab as much. You’ve been too busy chatting to dial in on the cookies.

When you want to have a snack that takes you away from your goal, set a timer for 30 minutes. After 30m, you can totally have it.

But maybe, just maybe in that little time, you won’t want it anymore.

Anonymous wrote:Help me lose approximately 7 lbs.

I want to get from 150s to 140s.

And.. the thing is..I don’t need nutrition advice. I know what to eat.

I need help emotionally dropping little tiny exceptions. These are the *only things* holding me back. I eat a lot of veggies, protein, very low sugar (almost none). I eat small portions. I do times of calorie counting, but I also have a process for eating well even when I can’t count. I can do this 100% for 2-3 days. And then I’m like “mm one bag of chips” or have a very normal dinner (but it’s not perfect).

I have to work extremely hard to actually lose. My normal diet is not terrible.

So it’s hard for me to maintain a super heathy version of the diet. Because small exceptions don’t feel like they’re terrible.

Help!

Exercise more so you can have more cheat meals and snacks.

Anonymous wrote:

Anonymous wrote:What is your why? Find that.

I eat extremely well when I’m training because if I don’t, I perform like shit and feel like shit. Then sometimes after I have a good or even a bad race, I eat terrible and drink and feel terrible for a few days. It takes three to four days back to normal to get all my energy systems back to normal - I can do the workouts, but I feel terrible.

So that’s my why. Go find one of those.

Thank you. Great advice.
I will figure this out. I know for my is an underlying desire to live longer than my mom did. But not longer, really, but better quality. In her last 20y, she couldn’t walk down to the beach with grandkids. Had to watch from a balcony.

All fair - but that’s more exercise related and not diet. Your annual would tell you if your underlying overall diet is actually a problem.

I just spent the weekend with my mom - 77 years young. Dad died very recently suddenly. Dad had advanced life long type 1 diabetes, so food was ultra strict, especially at the end. We went for ice cream two nights in a row. Mom got a vanilla latte same as me every day. Never does that. Mom blew out the leaves from our house today and cleaned out the dryer vent and the condensate from the AC units, while I ran for 1.5 hours. I don’t think the ice cream, vanilla lattes, or the blueberry muffins are going to hurt.

Between levels B and C is really, really hard.
I’m amazed anyone, except for really mentally healthy (or mentally unhealthy), people can do it.
If your C is perfection, and B is normal, a lot of people have a hard time navigating any middle ground. As soon as they allow chips or candy or a larger meal, it opens them up to an average (B level) diet.
And you’re maintaining at B, so be grateful for that. Some people cannot even maintain.

Anonymous wrote:What is your why? Find that.

I eat extremely well when I’m training because if I don’t, I perform like shit and feel like shit. Then sometimes after I have a good or even a bad race, I eat terrible and drink and feel terrible for a few days. It takes three to four days back to normal to get all my energy systems back to normal - I can do the workouts, but I feel terrible.

So that’s my why. Go find one of those.

Thank you. Great advice.
I will figure this out. I know for my is an underlying desire to live longer than my mom did. But not longer, really, but better quality. In her last 20y, she couldn’t walk down to the beach with grandkids. Had to watch from a balcony.

That and the weight loss has to be realistic and sustainable. That’s probably the issue. People have all sorts of bad weight loss ideas and no actual why that makes any sense.

What is your why? Find that.

I eat extremely well when I’m training because if I don’t, I perform like shit and feel like shit. Then sometimes after I have a good or even a bad race, I eat terrible and drink and feel terrible for a few days. It takes three to four days back to normal to get all my energy systems back to normal - I can do the workouts, but I feel terrible.

So that’s my why. Go find one of those.

I’ve worked on this for a couple of years. 2 years ago, I succeeded and had the headspace to turn down frequent exceptions.

What I know about my body—

a) a really massive, high sugar, high carbs, high calorie diet - I don’t even like it. I avoid naturally.

b) my “normal” diet is what people are typically eating around me. Nothing extremely decadent. I naturally prefer smaller portions, I don’t binge. I maintain weight without any thought or work. I’m never out of a 3-lb range. Ever. It feels pretty healthy. I feel like I get natural vitamins, eat a variety of food, I’m a good cook and lost most of my preference for eating out

c) To actually lose — I need consecutive days of no sugar, no to low flour, low portions. But never hungry. Focus on water, fruit, veggies, lean protein. A bit of loose intermittent fasting. No exceptions, or very rare. It feels like perfection.

Between Level B and Level C, C.. is the only way. There’s no flexibility, and I can do it for a few days, then I can’t hold it.

^^this is the part I need help with

Help me lose approximately 7 lbs.

I want to get from 150s to 140s.

And.. the thing is..I don’t need nutrition advice. I know what to eat.

I need help emotionally dropping little tiny exceptions. These are the *only things* holding me back. I eat a lot of veggies, protein, very low sugar (almost none). I eat small portions. I do times of calorie counting, but I also have a process for eating well even when I can’t count. I can do this 100% for 2-3 days. And then I’m like “mm one bag of chips” or have a very normal dinner (but it’s not perfect).

I have to work extremely hard to actually lose. My normal diet is not terrible.

So it’s hard for me to maintain a super heathy version of the diet. Because small exceptions don’t feel like they’re terrible.

Help!