rachvid's Journal, 28 June 2021

be kind to yourself. it's hard. you need to get into good habits. figure out which foods are three worse for you, which have the most calories and least nutrition, start by limiting those. also figure out the breakfast.... find one or two breakfasts you really enjoy that are more in calories but ideally high in protein, seating your day"right" can really set you up for a good weight loss day 

The only way to loose weight is be in a calorie deficit, so make sure you know how many calories your body is burning per day, then minus 300 cals off of this and stuck to it. Eat as clean as you can , avoiding inflammatory foods. You will see the weight come off and stay off. You have to make a lifestyle change it’s not a quick fix. Good luck x 

I'm having 1600 but find I end up having 2 days that I go well over even with telling myself I don't need to eat cause im not hungry 

I know it’s really difficult to break habits. Create nee routines for yourself and try volume eating ( make a stir fry and use loads and loads of veg so you have a huge plate of food) on the days you feel like you want to binge. If your overeating on certain foods then still allow yourself to have them in smaller portions on other days.  

Ive decided today to write everything down like I used to do on slimming world cause I seemed to be fine on that. I only changed over cause I stopped losing weight and I will still put in my calories to help me get back on track  

Iv maintained the last two weeks and wanted to give up, this weekend I have had two cream chocolate eclairs, two large cookies, bar of chocolate, needed to eat it to get my mind back on track, today iv got my head screwed on, and keeping within my limits, eating more at meal times at less calories, no pasta or bread or oats this week as I want to see if that makes a difference x 

hello shelleybabygemsoneil, just eat three meals a day. its usually better to eat good fats, oily fish. I saw on the telly it's advertised that one should eat fat in yoghurt etc because they have less sugar. always look for less sugar and slightly more fats. Try not to eat after 8.00pm as it lies on your stomach all night. give it a go see how you do. good luck Mel.  

I have to agree with Mel, about frequent meals and including healthy fats and oily fish.. and totally agree with eating 'fat yoghurts" they're way better as they don't have much sugar in them.. mind you for 100g of greek yoghurt (full fat) there's only 4g/5g of carbs. I buy this yoghurt for years now and since it's very thick keeps you full for until the next meal. I like to add crunchy bits like either nuts or fruit (maybe sugar free cornflakes or oats no more than 1 tablespoon.. weetabix is nice too, just one biscuit crumbled up). I have around 1400 cal per day (but I'm small, so check your intake for your size🙂) over 4 meals (breakfast, lunch, afternoon snack and dinner) and don't eat after dinner, as I'm done with my eating for the day. Having plenty liquids helps with binges. I like to have fruity teas for my sweet tooth (unsweetened of course!) .. in hotter days you can make your tea and chill it . it's nice and refreshing, trust me! Just have a look on your food diary and try see what's wrong.. maybe you're restricting yourself too much and not enjoying what you're eating hence the going over maybe to make up for being "good"? either way it's a learning process and you're going to see very soon what foods work for you and what food don't. Keep your chin up as weight loss is not a speedy process. Remember slow and steady is the way, as you don't want to recover all the weight you've lost 🙂 

Thanks everyone for the tips x I have started writing it down like I would have done on slimming world and I have stuck with in my cals so this might be a thing for me just to get me in the habit of sticking with it 

Yes , sticking to it is best you can do so you can see results in the long run