DAZEY_iz_Well's Journal, 23 Oct 22

r you using a food scale to weigh everything that you log? the biggest mistakes are made from Inaccurate logging. good luck 😃  

OTB is correct! We have to weigh and measure EVERYTHING! Our biggest problems stems from not knowing what a "serving" is. In the food diary, I rarely use the ones marked "one serving". A food scale is key! Mine is a VERY cheapy thing! Still works for me. Also, if you want "more" of something- that's fine too, but you have to count it as 2 servings (ounces, cups, 1/2 cup) whatever... 

i cant at school. the ladle is 1/4 c though, so i guesstimate. Also i thinks it's WHAT im eat, and NOT exercising enough. Im finally progressing in physical therapy.  

Otherwise when I'm home usually I am pretty good about weighing all my food, about 70% of the time. Some days, i dont track.  

YES, 3dkids2!! I always use grams/oz!!  

Dazey girl! The ladle is 1/4 cup! That IS a measurement! And who says you can't have a food scale at school? Seriously, you CAN weigh or measure everything- or bring your our lunch (pre packed and pre planned) YOU GOT THIS!!! 

Also..... water, water, water....... Half your body weight in ounces of water PER DAY! Another tip: don't drink calories if you can avoid it! That way you spend more calories on food!! 

Totally understand that uou can't weight at school so guesstimating will have to do but always over guesstimate. And it's not about what you eat as far as the actual weight loss portion of it uou can eat anything uou want and still lose weight if you burn more than you eat. Health wise and felling full are another thing entirely that's where what you eat really matters. You could eat 2000 calories of gummy bears and that's it all day and if you burned 2500 calories you Will still lose weight( an unavailable choice obviously) make sure you are super accurate with all uoir meals outside of school that will help as well.  

I can only comment on what works for me at the moment, but logging here is one thing even if i only keep notes through put the day and log at night. Small daily goals - try the weekly challenge. It is a simple way to promote the healthy habits. My single biggest secret has been to avoid as many carbs as possible. I say no to the breads, pastas, and all sugars. I do not look for carb substitutes. I avoid fruits because of the fructose and my focus on improving my liver health. A technique i am using to reduce calories is the Intermittent Fasting. Skipping breakfast and enjoying a vegetable filled lunch and dinner with enough fat and protein to satisfy the Satiety Monster call Hunger. Good luck on your journey. You can do this for you.  

3dkids2- at work, (im a teacher at a head start) we eat and serve family style with the kids. idk if i can bring my own lunch. none of the other teachers do. its my first year so im trying my best. 😂 yes, ive been kinda slacking on water: when i was stay at home mom, i had a water gallon i drank from daily. now its like "ima chug this 32 oz mug cuz ill be a referee for the next 3 hrs."  

otb- yes. my Physical therapist said i can return to increasing activity at home. ive been just focusing on my PT exercises, but i miss my weights. PT lower body, Weight training upper body is my plan 3 times this week. thanks for your guidance 🙏  

SimpleLoser- IF!! im experimenting with that now. i went from 12 hr fast to 13 now. SLOWLY working my way up. For depression, i eat with the sun; i originally used a fasting timer to have a widget on my phone to see how long I had until the sun went down. I am not restricting any particular food because i have binge eating disorder, no thanks to 14 years of food restriction/excessive dieting. For some, they have no issues with omitting a particular food, but i need to practice doing the opposite. lol 😂 its good to hear you are finding success-keep it up!! 

Consistency is my biggest challenge. Once I let in a crack, the show thing crumbles. But, if I can regain that healthy mentality things used work out. The challenge is making that real while living in reality where others don't agree with a zero bad food approach.  

Dazey, there are excellent suggestions and advice here. No pressure, I just wanted to say hello and support you while you figure out what will work for you. You changed your profile name but I remember you. Dear Dazey, you have a good heart and we are here for you 💚 

Does your school post a menu of lunches ahead of time? If so, research the calorie content of each item & plan to eat more of lower cal choices like veggies, less of higher cal choices like rice, pasta etc. Maybe even skip those some days. Like others have suggested, weigh everything you eat when you can. If your school lunches are higher calorie, balance them out with lower calorie breakfast & dinner. That's what I do when I'm eating away from home for a meal.  

I'm still on keto. I've had to modify it a little because of other health issues, (open wound, anemia) I sat down and made me a list of all of the vegetables and fruits that I could have without sabotaging my weight. I eat a lot of green beans usually try to get either fresh or frozen with no additives. I eat sauerkraut, fresh zucchini and yellow squash and brussel sprouts all sauteed in real butter with real salt, sliced tomatoes a lot of coleslaw with vinaigrette dressing on it, salads with baby spinach and spring mix. use vinaigrette dressing only. I eat strawberries and blueberries and bananas and apples occasionally. I don't miss any other fruits and vegetables. my weight didn't change over the last 2 weeks but the way my clothes fit has changed drastically. 

I disagree with many comments about meticulous weighing and measuring of food because I think it will drive you crazy. I have seen an easier solution. Divide the plate into 3 areas like a clock 9 a clock and 9:20. One large portion for the fibrous veggies, medium area for your protein and the smallest portion for your starchy food. Good luck. 

I don't measure anything. Just make sure that I get enough protein and as few carbs as possible. I do eat off of a small plate. One plate one meal. Seconds are a no no. I do occasionally have a lapse like one day having pizza. But I always try to jump right back into my normal way of eating  

Siegels- yes, i experience this too. One little slip and the wall crumbles down. Its hard work reversing this all or nothing approach. 

LivinBreezy I appreciate this! 💜 Thanks so much!!