Hi, everyone. Progress pics. This morning I reached 30 pounds lost of an 80-100 goal. I count calories using the LoseIt app and use the TDEE Calculator app to smooth out trends. I don't track exercise, just watch my TDEE. I walk and garden for exercise. Here are some things I've noticed along the way:
- "Discpline, not motivation" as a mantra doesn't work for me. I need rewards along the way in order to stay engaged. And that's OK! I have a charm bracelet. For every ten pounds, I get to add a charm. Choosing charms is fun, and looking at them hundreds of times a day reminds me of where I am in my journey. Taking charms off is not an option. I am also motivated by every SV and NSV; when I am craving high-calorie snacks at night, I think of the weigh-in the next morning. Even if it would just be water weight, I don't want to see the scale go up!
- That said, routine is king. I follow the meal pattern my obesity doctor gave me: 1 protein shake, 1 "tapas" plate, and 1 "social meal." It's flexible so I can decide which meal of the day I use each for. Usually it maps on to breakfast, lunch, and dinner. However, on the weekends it means if I have a brunch because I'm craving breakfast food, I have the protein shake for lunch and a small dinner. Or for tonight, when I am going to be traveling at dinnertime, I will have the protein shake then. I track once a day, and I do it quickly. If I spend too much time or track after every meal I get obsessed.
- There are no mistakes, only countless returns to routine. If I have a week when I am not following my set deficit (1,000 calories) but I am still in a deficit, I count that as progress and know I will get back to my normal deficit. I don't have "cheat" meals and I don't let myself dwell on the occasional binge or week. I simply use the next meal to return to my meal pattern. I always, always track. 8/10 times the "damage" isn't nearly as bad as I feared; when it is, it brings me into the world of facts instead of feelings--I know exactly what I'm working with. I DO NOT restrict in reaction to overindulgence. Just return, return, return. This is what maintenance is going to look like, so practicing real-life adjustments and focusing on trends is practicing for maintenance. I will be losing weight for about a year but maintaining for the rest of my life. I have been losing through an intensely stressful period, and this mindset is key.
- I have a "rule of ones" that I invented for myself. A special occasion is one meal or party, not a whole weekend. One slice of cake, one serving of special cheese, one glass of wine, one piece of chocolate. I enjoy my life but remember that I have goals. Someone might have to remind me of my rule at Christmas this year!
- T H E R A P Y. I cannot stress this enough. Most of us are overweight or obese because we have an unhealthy relationship with food. Often this is tied to disordered thinking as well. For me, being a neurodivergent person in a neurotypical world (ADHD) and in treatment for anxiety means that I need help addressing intense feelings like shame, disappointment, rejection, despair, etc. Learning specific, healthy ways to process those feelings has made it possible for me to find ways other than overeating to bring me back to equilibrium. My frontal lobe is actually starting to engage enough for me to evaluate whether or not I really do want that 10 p.m. plate of nachos. ADHD meds are also helping me with impulse control.
- LoseIt is a part of my daily routine. I try to post a NSV or SV every single day as a practice of gratitude to myself and to keep my mind on my goals. Even the smallest victory is important. I learn so much from each person who posts, and I love the encouragement I'm getting. This community is so important! Thank you for all who participate. It is priceless to have a place where people lift one another up.
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source https://www.reddit.com/r/loseit/comments/og7p9a/3_months_30_pounds_down_lessons_learned/
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