scrubadubadub's Journal, 02 Sep 22

Are you keeping nutritious snacks around? Some that I enjoy: whole orange, 1/2 cup 0-fat Greek yogurt (or Skyr) with 1/2 cup fresh or frozen berries, 1/4 cup of walnuts or almonds, a tbsp or 2 of natural unsalted peanut butter with an apple, hummus with veggies and / or whole grain crackers. Additionally if you are really craving something specific say a burger and fries. Go ahead and have it, but make it at home so that you can control the calories, fat and salt. Use lean ground beef (or ground Turkey) and a whole grain bun for the burger; and air-fry or oven fry potatoes or sweet potatoes. One thing that keeps me out of restaurants when a craving really hits and won’t go away is to look up the nutrition for that item on-line. Typically, it is so high calorie, salty, and full of saturated fat that it keeps me looking for healthier alternatives to make at home that is “close enough” to get through the craving. And don’t forget, it really is okay to fit the occasional “fat & sodium bomb” into your diet as long 

Don't sabotage all your hard work! You deserve this new life you are working towards. Try to picture success...write in a journal...do anything until the urge passes; because you know what? It will pass. And if the urge is overwhelming, try to just eat a very small bit of what you are craving. 

Part 2 As long as you go back to healthy eating the next day and don’t make a habit of it. The longer you do this, the easier it becomes. Sending positive vibes your way. 😊 

I too feel that way at the 2 week mark lol! Hang in there, we have to get to the 2week if we are going to get to the 4week! 

The first month of weight loss is an avalanche, which is great because it keeps us motivated. I took a peek at your food diary and noticed you're not eating any green veggies. Leafy salads, Brussel sprouts, snap peas, broccoli, asparagus, edamame are all full of fiber and low in calories. They'll help fill you up so you're not tempted to stray, plus they help you, er, digest your protein. If your diet does not allow fruit, a bowl of veggies is the way to go. 

Tricks to combat cravings that work for me: Lots of veggies, like JustBananas listed above, and protein. At least 3 servings a day with a minimum of 25 grams/serving. Do you eat meat, or do you prefer non-meat sources? Chicken, fish, reduced-fat dairy are all low-calorie options. Tofu, tempeh, and beans are great non-meat sources, just not as calorically efficient. Also sleep. Don't give up - maybe just rethink your approach. You got this. 

Hi Scrubadubadub. This has been my first week and I am starting at the same weight as you. We can encourage each other. I weigh in tomorrow morning, so we'll see!  

Six pounds in two weeks is ROCKSTAR material. Be happy and stay on track..  

omg same here. just starting week 2 lord help me 

@Karen.40 I do that too! When I’m craving something junky, I read up on its nutritional info. If I’m still really craving it, I have it, but often just reading about the corn syrup and salt changes my mind. 

You are doing great - keep logging those calories, end each day in a calorie deficit and try to move more today than you did yesterday. Patience is the key, Trust the process.  

You're doing great! You are exactly right. It is a slow process. For me it's helpful when I feel like all my hard work isn't paying off quick enough, I look at what I've done in a bigger context of potential long term loss, . For instance, you lost 2 weeks = 6lbs. Potentially 1 month = 12lbs. And in 1 year = 144lbs. That's a lot. Also, I found when I figured out my macros it (mostly) helped eased my cravings. Sometimes cravings are our bodies way of letting us know it needs a certain nutrient. 

Keep going! 

Healty is a better option than skinny, in my opinion. That includes goal weight if Doc says so. 

Very nice on the recent weight loss. Well done. 

That weight loss is something to be proud of. I have found my cravings start when I have consumed sugar.