BeckyC1980の日記, 2023年 01月 26日

Just look at it one day at a time, not the whole thing. Do what you can today. If you mess up, start again the next day. If you succeed, start again the next day. We will support you. 

This is a great app for support.  

i am doing keto with intermittent fasting and have lost 7 pounds in 2 weeks. :) 

You are exactly right Becky! Just trying to be healthy instead of following a diet plan that I will fail. I am trying to cut down on pop, carbs, and sugar, but if I tell myself I can never have pop or sugar, that's exactly what I want! Then I just binge and give up on all of it. I am having 3 oz of cherry 7up as wet speak and enjoying every bit of it. I am not going to say I can't have something. Everything in moderation! Keep it up! 

I eat sugars, white bread, white rice, all the “bad carbs” and could still lose weight with it. And in my case it’s even beneficial 

We all see this! Cheering for you! Your plan is great - now just WORK it! You TOTALLY GOT THIS!! 💪 💯 🌎 🫶 ☘️ 

Ask your MD for vivance for binge eating. I am trying it for the first time tomorrow, and they use this app with it 1500 calorie diet healthy 90-100g of protein and under 50g of fat, the rest healthy carbs and no whites.. ie. rice noodle white bread, limited potato.. no sugar.. use fruit instead 2-4 servings a day. This app is great as you can check the macros and tweak it until it fits.. had to eliminate a lot of butter and mayo! Using Dave’s seed thin sliced bread and natural deli meat pre weighed 4oz packs for lunches.. find what you like that works. I’m in this for the long haul but as you, I have tried everything and could never stick to it. I have every hope this medication will help and they say no jitters, it is for binge eating and you won’t think of food 24/7 once used to it. Wish me luck.. 

You got this! What did it for me is knowing this is how I have to eat every day! It is not a diet but a way of life. Plus I found lifting weights to be addictive so finally an exercise I can do and like! 

No matter how “healthy” you eat, if you overeat, you will gain. Here’s something for you to ponder: The only way you lose weight is by forcing your body to use the stored energy/fat. How do you do that? By not consuming the energy it needs to function. Only then our body will be like “Oh s***! I gotta use what I have in store.” Here’s some tips for you: 1 - SET A DAILY CALORIE GOAL (DON’T EXCEED IT). Probably you should be able to lose weight at 1200-1000 calories a day. 2- Log every single thing you eat! Get a kitchen scale, measure all ingredients prior to cooking (vegetables ,legumes and meats) and log the quantity of each in the calorie tracking App. 3- Check the nutrition labels on bread, milk, butter, jams and log all in the app as well, and very important track the use of oil and sauces too. Don’t exceed 1 tablespoon of these per day. Use a brush to grease your pans,cooking pots, and use non stick type of pans to help you cook without the need of using too much oil. You could easily have a very healthy low calorie salad and have an additional 300cal in like 3 tablespoons of dressing and toppings, cheese and nuts, etc. Be very, very careful. Some food recommendations: 1- Look for Low Calorie Sauces; 2- Substitute bread for Wraps (in USA there is Carb Balance Mission Wraps - about 70 calories each. Highly recommended! 3- Substitute Sugar for Stevia; (Avoid Honey, Maple Syrup and Pancake Syrup or limit to 1 tablespoon a day); 4- Substitute regular fat milk for UNSWEETENED ALMOND MILK. It’s 30 calories per cup; 5- Look for jams that are 25 cal per tbsp instead of 50 cal per tbsp. 6- Don’t buy snacks : cookies, chips, chocolates, crackers, ice creams, cakes…. If anything make a rule to buy just one type of a snack to distribute per the entire week. For eg. a pack of chips and divide it by 6 days… 7- Eat plenty of green vegetables (as these are high in fibre, making you full) and low in calories. To give you an idea: GREEN veggies (broccoli, kale, cabbage, celery) 100g has 35 calories. OTHER vegtables (bell peppers, tomatoes, carrots, turnip, onion or squash) 100g has 45 calories …. while LEGUMES (beans ,chickpeas, corn) 100g has 85 calories and 100g of potato about 110 calories… 100 g of nuts… 550 calories 100 g of bread…. 300-400 calories (depends on brands/ density/ amount of seeds in it and fat content) 100g of muffin, chocolate, general cakes … 400 cal Foods have different amounts of protein, carbs and fat. 1 gram of protein and carbs has 4 kcal, while 1 gram of fat has 9 calories, that’s why nuts, avocados, salmon, butter and oil are very high in calories despite their volume, because the presence/ratio of fat content in these foods are higher… So…. Follow these guidelines, be steadfast for 1 month to begin… and you will see the results!!! GUARANTEED! Good luck! 

Same with me. If I can't have something I lose all control. CICO is only plan that's ever worked for me. Knowing I CAN have the "bad stuff that I love" makes it easy for me to delay gratification and be happy with less of it. I'm a child that way🤷‍♀️ 

Cico helped me loose 100lbs 3 years ago I eat the foods I enjoy as long as it fit into my deficit I try not to cut the foods I like out otherwise I will fall into my bad habits! I try to make sure I hit my Protein by incorporating premier protein or fair life shakes and Greek yogurt everyday . Find the things you enjoy and remember it’s one day at time don’t overwhelm yourself 

Great advice in here! CICO. Choose what foods you can eat and stick to while reaching your calorie goals. Choose activities you enjoy and that will help you toward your goal. 

Portion control and moderation. Healthier foods most of the time and less healthy or less conducive to helping you achieve or maintain your goals just once in a while. Deprivation does not work, guilt does not work— well developed habits does.. you can do it. 

Yes that's spot on. it's taken me a few years to get lower and lower carb, I couldn't do it all in one hit. one tiny change here, one tiny change there. Being healthier automatically helps because you have more energy and don't feel sick. I started by seeking out nutrient dense foods. And eating the healthy treats I have always considered too expensive. eg a punnet of cherry tomatoes. A punnet of fresh blueberries. It's been a slow evolution and I'm enjoying what I eat now. :)  

yes, this is a journey your journey make small changes the only success will come when you rethink long term no quick fixes, no exclusions that's what is working for me. one day at time one meal at a time. YOU GOT THIS!!!!! 

Welcome! This is a very supportive community! Stick around 💕 

You have the right idea. Welcome! I use the app mostly for reports, but I also use the site on my laptop. I find the interface more intuitive. Re:approach, do what works for you, got to take the die out of diet. Keep on tracking! 

I am also figuring out this app. I figured out how to respond to posts, but I am not sure how to post. 

LollyforJack, I think if you put in a journal entry it posts here and then others can comment on it. All my best . to you on work here. For this issue , this place is the best. I use it daily/mostly.  

I am new to the app as well and still navigating my way through. Personally I drink ketones to keep the cravings at bay. It allowed me to stop sugar and other unhealthy habits cold turkey. My problem is I dislike cooking and I’m not a huge foodie. Before I’d go all day not eat, then eat something sugary or high in carb and crash out. I have a very active lifestyle and not fuelling my fielding appropriately. I’ve unfortunately been this way all my life just turned 44. Hoping the app and support help me find a happy medium and perhaps an interest in cooking. Baby steps for sure. You got this, we’re all in it together!