https://imgur.com/gallery/XPikD0V
I’ve been in a daily 1200 calorie deficit for the past 6 months.
(not without a few days “off” here and there)
I don’t know if I would have done as well if I hadn’t found my lord and savior— Great Value Greek Yogurt & Skittles 0 calorie flavor packets. Also shoutout to Sprite Zero. I used to drink regular coke twice or thrice a day.
I'll admit it, I suck at cooking chicken. One day I’ll learn but for now just popping open a greek yogurt and blending in a flavor packet has been the easiest way to maintain protein intake I can imagine while maintaining quality flavor, zero mess and an amazing price (all from Walmart)
I started this diet with about 2 weeks of eating nothing but brownies to fill my daily caloric intake (about 2000 calories). Eventually I got bored with my sweet tooth and turned back to the foods I’ve known throughout my days of being obese, pizza and burritos.
But this time, all I had to do was count the calories— and more importantly STOP EATING when I reach my limit for the day.
It’s hard, I won’t lie. I learned to ignore hunger over the last 6 months, and I’d like to think that my body has started to trust my higher agency in the decision to lose weight. (I no longer feel hunger as I once did, if at all)
I had to push through probably 5-6 periods of genuine mental anguish, believing that I wasn’t losing weight quickly or consistently enough and that I should just give up. Eventually, after 6 months of this, I’ve learned a few trump cards:
- Weighing yourself daily and consistently
This means naked, in the morning, after you’ve used the bathroom and before you’ve put on clothes
- Record only your new best weights
I only took note of my new best weights and the days they took place. I did do my best to weigh daily but it always fluctuates by 1-4 pounds above your newest lowest weight if you’re weighing consistently.
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Eating one meal a day if you still feel like you need to achieve that “full” feeling, which was always more like bloating for me.
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I love walking. 2 miles per day at this point, not always consistent but it’s addictive for me. I use it to clear my thoughts and talk myself through just about anything I’m going through.
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USE THIS CHART. I’m not joking. It’s this simple.
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Get >75 grams of protein in daily with your favorite protein method-- mine was/remains to be greek yogurt
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WATER. Or diet soda, I used to hate diet coke/pepsi but they all grew on me, my taste has definitely changed a little.
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Counting calories is a skill. Saying no is a skill. I’m not joking. This is hard but it gets easier.
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Once you’ve gotten in your protein, fill the rest of your calories with whatever the heck you want. Caloric deficit=weight loss and you might as well enjoy it. Don't be afraid to throw things away or spit them out if they arent worth your calories-- Just don't start yacking it up. Learn to deal with these small regrets that you WILL encounter and move forward in a timely manner.
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(Most important, at least for me) REMEMBER to adjust your calories using the chart in #5. Each time I needed to adjust it was down by 250-500 calories. Looking back on it, I never needed to go through the setback I had at 209 lbs I had the first time around, going all the way back up to 239. I NEEDED to adjust my calorie intake from 2000 to 1500 to keep my head in the game, to see the progress and reap the motivation. You will need to do this about every 10-20 pounds.
I did 10 lbs a month, no loose skin so far. (19 years old)
P.S. Feel free to ask me anything or share your experience!
I'm an open book~Let's conquer this weight loss thing together!
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