Over the past 3 years, I have changed so much. I’ve made new friends, went back to school and got my BSN, moved into a new place, and, oh yeah, I lost 220 lbs. I am not at my goal weight yet, but everyday I’m getting closer. I know everyone has their own individual journey when it comes to weight loss; I have included the top 10 lengthy lessons I have learned during mine.
(SW: 438 CW: 218, 5’11”, 27F)
1 Do what you can and what is sustainable for you.
The small differences add up and are easier to incorporate as permanent changes. I HATE running. I jiggle too much and I always end up with shin splints. But you know what? I rock that elliptical. I love my Cheetos, and I still have them from time to time. But you better believe I am portioning them out and not just mindlessly grazing from the party size bag anymore.
2 Portion Control
Minding my portions has made a huge difference in my journey. I am a recovering binge eater, and when I was starting off, I would measure out the serving size using a food scale. It helped me to visually understand my portions. Be weary though, strict calorie counting and food measuring can lead to another type of unhealthy relationship with food! Moderation is key.
3 Protein
If you’re already into your journey, you know how popular protein is. There are plenty of articles out there that can explain the benefits of protein better than I can, but one of the best things is that it helps you feel fuller for longer.
4 Preparation/Planning
Failure to plan is planning to fail. Either have your meals prepped or have a plan on what you’re going to be eating in a day. If you wait until you’re hungry, cravings tend to have the upper hand!
5 The goal is satisfaction, not fullness.
I do not need to eat until I am stuffed, I only need to eat until I no longer feel hungry. I spent a lot of time contemplating how different foods and portions made me feel. It helped a great deal with steering myself away from cravings/overeating. “I know we want a box of donuts from Dunkin right now, but do we remember how sick and upset we felt after overeating donuts last time? Do we want those donuts because we are hungry or because we are feeling something else? Would one donut be enough to satisfy this craving?”
6 Don’t underestimate the value of adequate hydration, sleep, and fiber.
Your metabolism is a web of chemical reactions that require energy while producing byproducts and waste. Do your body a favor and make sure the waste exits your body regularly and your body also gets a chance to rest.
7 Get your vitamin/mineral levels checked.
Vitamin D, B12, and Iron are some of the major ones that affect your energy levels and ability to lose weight. I struggle with iron deficiency anemia, and I have found that when I keep up with my treatment, it is easier to shed pounds.
8 Don’t kid yourself, the mental aspect is at least half of the battle.
Building a healthy relationship with food can be a struggle. I have been a binge eater, a purger, obsessive calorie counter, long term faster, as well as a partaker the more popular diet trends (looking at you keto and intermittent fasting). Through each of these I have learned a bit about myself and what I need/want when it comes to food intake. I still have bad days when I slip into old habits. I try to address the feeling. It’s usually some emotional distress or anxiety that I’m trying to cope with. Call it by its name and don’t let it have control over you. Sometimes I am able to redirect, but sometimes it’s a compromise. Therapy helps.
9 Do healthy things with love, not with hate.
Exercise and eating habits should not be punitive. Eat to nourish; exercise to strengthen. Try to see food and exercise as tools without emotion attached to them. It’s okay to have “bad” foods so long as you are willing to accept that you are making the choice to have that food. It doesn’t need to have guilt attached to it.
10 Others can love you, but only you can love yourself enough to save yourself.
I was a morbidly obese child, adolescent, and young adult. As an adult, I would oftentimes feel resentment towards my parents since I felt they hadn’t taken care of me and prevented the miseries that come with being morbidly obese. Don’t get me wrong, my parents love me dearly, but they had their own issues to deal with and sometimes life just deals that way. For me, part of this journey included taking accountability for my own fate and stop trying to set blame for things that are products of circumstance.
If you made it through this novel, know that I hope you reach your goals. When you’re going for your early morning jog or are fighting the urge to succumb to bad eating habits, know that I feel your struggle and am cheering you on. I have fallen off the wagon many times, but no matter how far or how long you stray, the only true failure in this journey is never trying again. Keep up the good work; you’ve got this 🤘🏻
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1e3p4kh/sv_half_the_woman_i_used_to_be/
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