The tried-and-true habits that have helped you lose weight the right way.
I've learned to view food "as nutrition". As a means to a nutritional end. This is a huge"reframe" for me; food used to be about pleasure, comfort, and distraction. Food is now about NUTRITION.... I have learned to find pleasure, comfort, and distraction elsewhere....but food can still be fun!
I lost my weight initially by using the diabetic exchange diet. It offered a lot of variety and I was able to work most recipes into this diet. It became a way of life and not a diet. Unfortunately, I kind of fell off the wagon, but I am back on my meal plan and I think things will start moving
Water is key in getting healthy
I'm sure this has been mentioned before but fiber and water are great (and often overlooked) weight loss tools! Make sure to get at least 8 cups of water and between 25-35 g of fiber every day.
When I come home from work and have to fix supper, I have found that a small handful of cashews is just enough to calm the hungers until I can get the meal done.
I found that restricting any food only makes it something that becomes bigger than life....by including some favorite things in my diet (in moderation) and really enjoying them without guilt I don't end up sabotaging myself.
and adapt them, using the recipe calculator. Substitute lower calorie and healthier ingredients when possible. Compute the nutrients for a portion size that suits your program. See "Simple Salmon Loaf" for an example my family loves. I left out the butter. No one misses it.
Focus on loving yourself and living well and not so much on losing weight. That's not to say that losing weight might not be one of the important things in living well, but there are many other important things to focus on.
Every Tuesday on my team we weigh in. We do not say what we weigh, only how much we lost. This is a great motivator for all of us on the team. If someone gains that week they get plenty of support and if someone loses weight they get plenty of congratulations! It truly works!!