WHAT'S WORKING:
-Started 12-1-2021
-What didn't work (for years!): tried everything (vegan, calorie counting, paleo, primal, keto, intermittent fasting, weight watchers, etc), but always shot for 2 pound per week weight loss. As a result, was looking for quick weight loss.
WHAT IS WORKING:
-Switched from MFP to Fat Secret (much easier to track food)
-Used TDEE calculator to calculate calories
-Subtracted 500 calories from maintenance calories = 2600.
-Used My Hacker Diet chart to weigh in daily. It creates a trendline with sinkers and bobbers. Goal is more sinkers than bobbers which is my daily goal rather than the exact weight itself which often ebbs and flows with water changes. Helps me mentally to show I'm on track. Also includes a goal line of 1 pound loss per week. When I weigh in daily, no matter my weight, I say to myself "Trust the Process".
-I use my knowledge from all previous diet trials:
--- focus on protein (it curbs appetite)
--- realize what my "appetite stimulators" are, and be extra cautious about eating them (brownies, chips, pizza, ice cream). Who can eat just 1 chip, or 1 pizza? Not me!
--- focus on healthy food choices
--- most of the time I skip or delay breakfast (IF) and have coffee instead. This allows me to eat the majority of my daily calories in the evening when food cravings are the strongest.
--- non-starchy veggies are free for me
-If I get too many bobbers, I'll adjust my daily calories. Currently, allowed 2600 per day, but the past few days I've adjusted it down to 2400 which still feels like plenty to eat for the day. I make sure I eat every calorie.
-I haven't exercised at all but will start slowly. Right now my goal is to focus on push-ups and mobility.
Right now, it's almost noon. I just started sipping my 2nd cup of coffee. I'm not hungry at the moment, but will have something to eat soon, probably no greater than 500 calories. In the afternoon, I let myself be comfortable with the idea of feeling hungry (trust the process). By 4 or 5pm, I'll start eating.
I don't deny myself of anything, but overall focus on healthy foods. Favorite sweet are frozen Yasso yogurt bars and peppermint patties. There's leftover lasagna in the fridge, so I'll have that for dinner. I love snacking on pistachios with shells. A cup is about 370 calories. I pop one in my mouth at a time, suck all the the salty flavor before cracking it open and eating... I deliberately take my time eathing them.
