It is currently Fri Dec 09, 2016 3:08 am
CronicBadger wrote:I put on a few kilos in January, but during the past six weeks of intense physical work (a temp job in construction) I lost 5 kilos and built up some muscle.
No new clothes until the old ones fit loosely again!
The conviction to avoid popping a button and embarrassing myself is working wonders.
CronicBadger wrote:My shirts are loosening! That's no excuse for complacency, though.
CronicBadger wrote:For at least the past two months, I have not eaten bread and bread products. It was too easy to make toast or sandwiches with a variety of unhealthy, unnecessary toppings. I still have the odd biscuit, usually a water cracker, but I'm weaning myself off those, too.
Right now I'm baking a slab of hard oat-biscuit - no added fat or sugar beyond a few raisins. I figure if instead of banning biscuits, I set myself a rule to eat only those biscuits I bake, then there'll be even less incentive to eat them due to the time and effort required.
CronicBadger wrote:A few other things I've been trying is to eat less meat, and replace it with vegetables and legumes.
As for the legumes, I'm experimenting with cooking a variety of them. Lentils, black and kidney beans, chickpeas, etc. It's cheaper to buy them dried, in bulk, then soak and cook later. And cooked beans can be bagged and frozen too - quick to defrost for snacks and meals.
CronicBadger wrote:Basically, instead of banning foods, I've set disincentives instead, where I tell myself, "Yes Marc, of course you can eat that on the condition you do such and such first...". I find it reduces the impulsivity and need for instant gratification.
Also, I'm experiencing far fewer instances of spontaneous cravings for carbohydrates. I suspect it is something to do with more stable blood sugar levels.
CronicBadger wrote:So, after many stops and starts, I'm now continuing to reverse my recent weight gains. Fortunately I'm still many kilos lighter than when I began my weight-loss journey, but I should have dealt with the gains when they started rather then delude myself that it wasn't an issue.
CronicBadger wrote:I've cut back biscuits (special occasions only) and portion size, and reduced alcohol intake. There's not much left that I can cut out now. My diet is healthy, high in nutrients, low in fat, sugar and salt. I'm exercising more. The issues I'd had after losing all that weight, such as cravings for bread, are now no more.
The success with that bane of my life - bread - underlines the importance and effectiveness of habit-breaking techniques. For me it was a comfortable, comforting, almost unbreakable habit of indulgence. So I broke the habit using the recommended technique. It is no longer a food I felt was important in my life, but a treat that occurs rarely.
I think the main, and final problem I'm facing now is portion size. I need to eat less in general, but there's that subconscious feeling that since I'm eating healthy foods I can eat more of them. So from now on I'm cutting back to what I need, not what I want.
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