alrieghty's Journal, 08 Jul 21

Planing meals ahead, meal prepping. And planing out your days. If you don’t have kids. It should be easy. If you do, good luck. I feel your struggle. I have plenty of advice but I have a hard time implementing them myself😂 all the best 🍀 

I agree planning is everything! I also pray for strength to implement my plan 

I agree - planning is the way to go. And tracking calories as accurately as possible - using a kitchen scale and this app will help you to see what you're eating and where to make changes. Perhaps you're getting really hungry later in the day because your breakfast is not filling enough? You could also just decide to exclude or cut down on something that you're currently having that you might be able to do without - so for instance - you might be having lots of normal soda when you could swap that for sugar-free or water. Or you could be having milk and three sugars in three cups of coffee a day - then you could swap that for one of those a day or trying sweetener with skim milk instead. Small changes sometimes make big differences and then they're easier to add more with time instead of trying to make huge changes all at once. All the best! 

The only way I managed to stop my cravings and get back my power was to give up carbs. It made a huge difference and is easier than you think. Carbs drive hunger and you're not satisfied for long. 

Plan the day before exactly what you plan to eat. This helps me tremendously. I don't have to think about what to eat, it's already logged. One other thing that helps me, is eating my breakfast really late. As late as possible. Also, drink water. Lots of it. Everyone is different though. Try and see what works best for you. Good luck.  

This I think is a universal problem, I believe you are not alone. You are not the problem, it is your thinking. If you were your own child what would you say to yourself lovingly. I would say, I love you and you are OK. Tomorrow is another day, you've got this, I'm right beside you. Don't be so hard on yourself. Wake up tomorrow fresh. Be excited again to plan your meals, feel in control again of your thinking.  

Hi I feel you and we are all in this together. 1) Don’t beat yourself up for having cravings. It’s your body wanting sugar and carbs. Speak kindly to yourself. 2) Take a walk in the sun and listen to a motivational podcast or YouTube video. If you are spiritual, listen to a message. In the evening treat yourself in another way, take a bath while listening to music or a podcast. Play with your kids or talk to your partner/friend. Feed your soul not your body. When you emotionally satisfied you won’t crave food. Hunger or cravings come in waves. Just ride out that wave. Good luck. 

If you're exercising, don't starve yourself of good carbs and fats. Don't beat yourself up. Some diets do not work for you. Find one that does work for you. E.G. Keto never worked for me. It made me feel so hungry at night and not making sure I balance my macros. I love carbs so I'll have 2 days where I can eat good wholewheat carbs. I'm now a vegetarian and finding that helped me lose weight naturally without limiting what I eat. Remember don't step on a scale too often because you wont see changes there. The change is in how you feel and body fat. Mix Cardio and weight training. Crying is good, let it out, feel the pain but don't let it run your life. If you're uncomfortable, you're changing. ❤️ 

this is me. i don't want to yo yo diet. i want to lake sustainable changes. every little good habit makes a difference. focus on your habits more than the weight. i googled my desired weight and what calories i need to maintain my weight. i try to eat a little below that. for me it is 2000 calories. if i try to eat too little i overeat the next day so it's better for me to loose weight slowly. then i focus on learning to at right. what keeps me full longer? what activates my cravings? you learn day by day. think long term. how do you want to eat for the rest of your life? 

I’m also an evening snacker! What works for me is swopping breakfast out for my evening snacks and selecting “better” options for the snacks. My lunches in the week are breakfast(y) meals and it’s usually an early lunch around 11:45/12pm. My dinners are around 17:00-18:00 and my snack is around 20:00 when in front of the TV. I’ve chosen to swop chips for plain/salt popcorn and ice cream for double cream plain yoghurt with chopped up chocolate added that doesn’t exceed 20g of sugar. I try to keep the added sugar at 25g a day no matter my calorie consumption. (Not including naturally occurring sugars) Planning meals also goes a long way! I plan my dinner and lunch menu before my weekly shopping. I stick to my list. The less added sugar I have in the day I can have with my plain yoghurt in the eve. I’ve chosen to remove sugar from my drinks completely and I don’t cook with sugar, most is from scratch or very simple wholefoods. I prefer to save it for the evenings. 25g of added Sugar a day is the universal recommended daily amount to still keep our bodies healthy. However, this is what works for me. I don’t know where your mental game is so I don’t know if you would strive better in an environment that excludes sugar in its entirety. On the odd special occasion I do go overboard but the idea is to try get in more good days than rough days so once you’ve found your groove on most days don’t worry too much about the odd splurge. 💚