van staden35的日记, 2022年07月14日

This is going to sound harsh but it's truly not meant to - don't rely on motivation to get you there. Motivation is great to get you started, but it's a finite resource and when it wanes then many people fall into their old ways. So the best advice I can give (after 30kg and 2.5 years here), is focus on small consistent changes to your lifestyle and forming good habits. Anything you can't sustain over the long term (although it may be good for a short term drop), is not ultimately worth your time. Be patient and kind to yourself, even if your are disappointed - you can't go back and change it, so let it go with compassion to yourself 🦋 

As for hope to form good habits - start maybe with small changes like substituting white bread with slow GI seed bread (just an example). Don't follow some crash diet - there are two ladies in Instagram (The Lean Girl) and (Better with Balance) that almost daily share fantastic meal ideas, lower calorie substitutions, and general inspiration. Unless you have other health issues there is no reason that a standard model of "Calories In Calories Out" should not work for you and overall fit in your lifestyle. Learn to cook - not saying try and become a professional, but learn to cook some great meals that you truly enjoy - if your enjoy the process I guarantee its like 90% more likely to work. Lastly, as far as possible always choose whole natural foods and ingredients over processed foods and take out. Good luck 

I also struggle with cravings for sweet things. What helps me is finding treats that I can work into my eating plan when the cravings get too bad. Like sugar free chocolate or yogurt/peanut butter and xylitol. As for getting back on track, just gotta decide on your food plan and get back to it as soon as you feel ready. Good luck. We've all been there 🤗 

Really appreciate the advice. Means alot that there are still others willing to help along the journey snd not judge. Thank you so much again 🙏🌻 

Lots a lot of weight , gained it all back and some, now back on the wagon, your not alone.  

Try to include a protein in every meal, it will keep you fuller for longer. Do not restict yourself or cut out any food groups such as carbs or sugar, just make your portion size smaller. Have a healthier snack. I enjoy snacking on apples with a bit of peanut butter or cucumbers with reduced fat hummus. Tracking calories could help pin point why you ate well throughout the day and then had the whole fridge for dinner, so for example you skipped a meal or you didn't include enough protein or you are eating because you're bored or stressed. So sometimes we have to go back to the root and figure out why we have a unhealthy relationship with food. Just take it day by day, just focus on 1 kilogram at a time. Your leanest version of yourself isn't necessarily the best version of you, it's all about finding a healthy balance. Good luck!  

The best discovery I made was a recipe book called low carb is lekker. She has two books now and is working on a third. The pumpkin fritters are amazing . Cakes, brownies, meals etc all low carb and the best thing to eat for a sweet tooth. I think they have a Facebook page as well. There is also an American Facebook page called All day I dream about food, I use this page a lot as well and just substitute the American sweeteners for our local ones. We love low carb is a South African page with local stockists. I got some amazing waffles from them and delicious low carb ice cream. I buy the pancake syrup from Dis-Chem (sugar free). My son is a diabetic so we all eat low carb and combined with fasting, it’s been amazing for me. Good luck! Sending hugs. 

Fallen off the wagon for years still trying just keep going. It helps to try keep fit even if its a short walk then you feel ur doing more to loose weight. Good luck!  

Low calorie desserts are my go to for a sweet tooth or a sweet coffee with xylitol sugar. My latest option is air fryer bananas and ice cream. Low cal apart from your ice cream. 😄 My other advice would be to be in a calorie deficit and walk your 10000 steps every day. It’s a small thing that makes a major difference. Best of luck! 

Hi hun ok so best advice I can give is having a good structure or routine when it comes to meal times especially in the beginning. It’s been 6 years with my fiancé and I promise it helps. Having a trade-off to get you into a good habit is also helpful ie don’t restrict 27/4 in the beginning. Monday to Thursday we have the tougher days, Fridays are pasta pizza or Chinese whatever “guilty” thing without any guilt 👍 Saturdays we braai and on Sunday we do Nandos. Sweet stuff…… the baby stuff like KitKat 2 fingers or small smarties work great. Just don’t buy the bulk pack and convince yourself that you’ll only have one 😂🥹🤦🏻‍♀️ it’s way too hard… go through the trouble of having to go buy one tiny treat every time. This is what has been working for us. You have to find foods you can have more consistently and making it yummy for you so that it doesn’t feel like such a big thing. It’s about finding what works for you ♥️ best wishes, you can do it 

If you get your macro weighting correct, it will eliminate your sweet tooth. I use apples to help satisfy that craving with a sprinkle of cinnamon. I also use dark chocolate. We need carbs as women, especially as we get older as it cause havoc with out hormones. My Macros are 160g carbs, 150g protein and 70g fat. It amounts to a total of 1850 cals. At first it was a lot of food but my hormones and adrenals have settled and I need the carbs to support my CrossFit. Half of our problem as women, is our hormones. Eating well, helps settle those issues. When we cut food groups, it causes problems. Dr Stacy Sims specializes in female physiology. Look her up. My goals are obviously different but empowering yourself with knowledge about your own physiology will be a game changer. Good Luck and enjoy the journey but more importantly love yourself through all phases. 🤍✨ 

Also, sourdough bread is amazing for your gut health. If you don't eat it, start. It's a great alternative to white bread with health benefits. X 

I'm bookmarking this thread. So much insight here. For me, cravings, junk and binging is about managing your Psychology, Physiology, Lifestyle and Nutrition (mind, body, spirit & food). I allow for cravings, junk, binging, guilt and self forgiveness. Then I move on again. Everyday, my meal chart has a purple bar graph. It moves between top spot and bottom spot on the daily calorie intake percentage bar graph, and that's OK. Be kind to yourself. 

i think. if you gained the weight back it possibly because you worked yoursf too hard and didn't enjoy the healthier options. if you take it slow and find alternatives that you like you van keep going. i know i won't go back because i really like how i eat now. but it took a lot of little changes over a long period of time ( I'm pregnant now do i gained again). as for sugary cravings. this is just me. bit i stopped eating all foods with added sugars. i only eat homemade desert but i eat a lot of fruit. since i gave up store brought snacks my taste buds have changed and i don't remember ever enjoying fruit as much as I do now. this for me was the game changer in terms of making healthy living easier and fun  

Hi dear. We have all been there.... Lost it all and gained it back.... I have been trying to seriously lose weight for the last 10 years but never got it right. I would yo/yo back and forth, until my mindset changed. I finally realized that for me it is not about weight loss alone, it is about health. The moment I took my focus away from the weight loss it became so much easier. I wasn't so stressed if I over ate and eventually my overeating sessions became less and less, as I was focussing on what would be healthier for my mind, body and soul. I also used to be an emotional eater, but now when I feel emotional I try and talk it out, I am an introvert so this took time. Try writing about your feelings on here. This community is very supportive. I also watched some YouTube videos for more motivation and education. Dr Eric Berg has some educational videos on the effects of stress eating. All the best for your journey ahead. xxx