How To Lose 5 Pounds
Go on a trip to an all-inclusive resort days after the end of the holiday season. Decide you’ve had enough of eating all.the.food.
Weigh yourself. Set a goal. Choose a very realistic, far out date to reach said goal.
Remember that weight loss is a choice. You are 100% in control of what you put in your body. Get excited about making changes.
Begin to track meals in My Fitness Pal. Notice that you could cut back on portions a bit. Take note that when you add 10 things to your salad you’re having a really big salad.
Enter in meals for a few weeks and get a new normal of what still keeps you full but lightens up meals a bit.
Take the long route to the gym and do 10 minutes more cardio instead of talking to your friends in the gym cafe.
Decide that 1 glass of wine is enough empty calories for the day.
Weigh yourself: 2 pounds gone!
Attempt to enter in a meal in a restaurant to My Fitness Pal and stop when you hit 1,500 calories. Make a note to self to eat out less.
Interact with your friends on My Fitness Pal and encourage each other.
Drink tea in the afternoon afternoon instead of snacking and realize you really didn’t need the snack to begin with. Turn afternoon tea into a habit.
Pack up everything you own into boxes for 3 weeks straight. Never sit down. Move. Unpack everything you own.
Swap evening chocolate for more hot tea. Add a little honey for the sweet tooth. Find yourself perfectly satisfied.
Weigh yourself: Nearly 5 pounds vanished!
That was easy.
How To Gain 5 Pounds
Stop tracking meals on My Fitness Pal. Eat more.
Go on a trip and eat way too much.
Miss out on workouts because of trip.
Eat chocolate after dessert.
Go out to lunch and dinner too often.
Open a bottle of wine at 5:00 on a Tuesday. Drink 2.5 glasses instead of the 1 you had planned.
Eat dessert because said wine makes you crave sweets and your friends brought over homemade cookie bars.
Feel puffy all over but have another party to attend that night. Decide you will start tracking again soon.
Eat everything at the party.
Don’t weigh yourself. In denial.
Stay inside and snuggle on the couch instead of taking toddler to the park because it’s just too cold to go outside again.
Munch on trail mix all afternoon because lunch wasn’t satisfying.
Eat toddler’s leftover mac and cheese. And grilled cheese. And cheese.
Get behind on dinner prep and start cooking after you’re way too hungry. Eat huge portions to compensate.
Weigh yourself: gulp.
What did I learn from this weight up and down?
I can maintain my weight well using intuitive eating alone, but it’s much harder for me to lose 5 pounds without tracking something. The accountability of food journaling is what really hits home with me. It’s not so much about how many calories I’m eating but just that I’m writing my meals and snacks down somewhere.
I gave up weighing myself years ago, but I do think it’s a great for awareness. Using how I feel and how my clothes fit works, but at a slower pace. It’s harder to catch and reverse trends using my clothes alone until it’s too late. Now that we have a more private master bath, I’m OK allowing the scale to be out and visible. I think I’m going to start using it more.
I feel SO much better when I’m on the lower end of these 5 pounds than the upper. Inside and out.
#truth
This is real life.
MORE POSTS ON WEIGHT CHANGE:
- Weight Change: Density + Volume
- Postpartum nutrition + weight loss
- How to keep the weight off
- The Crossroads of Happy + Healthy
- 7 Diet Tweaks for Weight Loss
- Then & Now
regina says
Do you have a recipe for that last salad? Looks amazing! Thank you for keepingit real and being so open and honest. Im feeling similarly after being on a cupcake kick lately…thats fueled with a 5 cupcakes and a 6th free promo…and then all demolished in a single night because cupcakes are better fresh. After literally 5 such nights in the last week im feeling a little fluffy, a lot exhausted and totally in awe of how quickly the scale jumped 5lbs.I
KathEats says
It’s from this post : )
https://www.katheats.com/cooksmarts-the-leftovers
Maryea @ Happy Healthy Mama says
I love this post! It all rings so true to me. I can relate as I’ve had similar small swings in weight.
Tonya says
LOL! cool post. I can totally do the more tea thing. And yes, that he– beast of a winter we just came through nixed ALLL motivation to head outdoors once inside. Even if it meant going back out to the gym!
Katie says
Thanks for such an honest post. As women, even when we are “comfortable with our bodies”, we still know at weight we feel our best, inside an out. Due to some health issues, right now I am weighing myself everyday in an attempt to keep weight on and ultimately gain about 10 pounds. It looks like I may need to journal my food as well to determine some food sensitivities and exactly how many calories I am eating each day. Sometimes it’s okay to just snuggle on the couch Instead of going to the park and we shouldn’t have to feel guilty about dessert, wine, missing workouts, etc. as long as we recognize how it makes us feel, and realizing that we are ultimately in control of our life and choices, an can make the necessary changes to ensure that we are healthy and happy. Thanks again for sharing your thoughts and experiences.
Liz says
So much truth in this post. It just takes some mindfulness and I feel my best. The extra nibbles and gulps here and there dont leave me feeling satisfies anyway. Thanks for the post.
Jessica says
Yes, I cannot imagine losing weight or maintaining a loss while eating out a lot. Especially if you are a foodie. I am not. Food isn’t my thing… it doesn’t excite me or anything. If you are a foodie and love to try new, fun dishes it must be even harder.
We rarely go out to eat and if we do I typically order what i would eat at home, baked potato, big salad etc. I sometimes get flack for it, but like I said, food isn’t really my thing so restaurants are simply another meal for me.
Linda @ The Fitty says
If food isn’t your thing and you don’t get overly excited over it, consider it a blessing! Having a neutral relationship with food is an admirable quality that many don’t possess. i know I dont, but I’m working on it.
Jessica says
Unfortunately its more stressful than exciting… I wish it was completely neutral!
Jennifer Kay says
What a great post! Makes me realize a lot about my own habits!
Livi @ Eat, Pray, Work It Out says
Eating out and wine are definitely a weakness for me! A week of that can easily pack on a little ‘fluff’ i don’t want!
Anele @ Success Along the Weigh says
Great tips on how to be aware on both ends of the spectrum!
Erin says
Such an honest post. Move a little more, skip the occasional snack or more wine. That is healthy, practical advice.
I have to track my food too. And I like to weigh myself because once my clothes feel tight it’s sort of ‘too late’, you know?
em says
Do you use MFP’s recommendation for how many calories you should eat? I lost about 10 pounds last year, and despite maintaining a workout schedule (5x/wk), using a Fitbit religiously, and tracking my meals, I have gained most of it back. I am so discouraged because I feel like I am doing all of the “right” things!
KathEats says
I do… 1200 or 1300 net plus exercize. But I always eat at least 1500 to 1600 calories. I just assume I maintain on rest days
Carla says
This post was awesome, haha! I loved the tone and the bluntness. “Don’t weigh yourself. In denial.” Hahahahah – love it!! True to life. Thanks for sharing! I’ve recently gained 4 pounds myself (I’m like you, I’ve got a 5 pound range that I really feel uncomfortable in my own skin hitting the higher end), and this post has inspired me to get accountable and back to tracking already.
Linda @ TheFitty says
I Iike these tips, Kath, thank you. I have a hard time with portion control(CHIPOTLE, ANYONE?) but next time, I’ll make sure to split my bowl into two, pack up the leftover before I even dig into the meal.
Lou says
Linda, the nice thing is – if you go easy on the cheese/sour cream/guac, chipotle is generally a great meal choice, with the added benefit of knowing that your meats are ethically sourced and raised without antibiotics and hormones.
Linda @ The Fitty says
I’m paleo and keto, so the rice and beans are off and thus there. Isn’t anything to fill my salad besides meat and romaine lettuce, so I actually opt for a lot of the fatty stuff to make the mosr of my bowl, you know?
Kelly @ Kelly Runs For Food says
Oh man, I’ve been doing the second half of that way too long and it’s definitely caught up to me! I’ve started replacing my evening wine with tea and being more strict with tracking in MFP, That app is a total lifesaver when it comes to keeping it real!
Kimberly says
thank you for this post. I think most women, myself included, struggle with keeping off that last 5 pounds. It’s refreshing to know that the struggle is real! I fight with myself everyday to remember to eat less, move more and even more to compensate for “the last 5 pounds.” In the end, I’m extremely happy to be where I’m at (35lb weight loss for 10 years now) and I don’t want to miss out on the good foods in life. This is me – I love food too much to battle with it everyday just for 5 pounds.
Jennifer says
This is a great post! It is the truth. I’m going to think through these and write some down for myself. I’ve lost 20 lbs and want to lose another 10, and kind of stalled out (not a plateau, just not doing what I need to do). I think this will recharge me. So thank you!
Alisha says
I’m right there with ya. I just got over the “denial” phase of my weight gain & I’m getting back into the planning phase. I haven’t started journaling or getting back into exercise yet, but I’m making a plan! Thanks for keeping it real!
Allison says
What is it about having a private master bath that makes you ok with having the scale out? Esthetics?
KathEats says
Yeah. Our old master was also the first floor guest bath. Didn’t want to have something like a scale on display.
courtney says
Ugh, this post is so true. Glad I am not alone with this whole goal weight thing.
Heather says
Don’t read this in a mean tone… I’m really just curious. I’m an AVID reader 🙂
1500 cals a day? Plus working out? Isn’t that NOT enough food?!
I know you’re a dietitian, so I want to trust you, but isn’t that too low??
Do you ever feel like you obsess too much over what you eat?
I only ask because I used to live like that, and I want you to know you don’t have to forever!!
<3
Please respond 🙂 I really am curious!
KathEats says
That’s on a day when I don’t work out at all! Normal days are like 1800 to 2000!
kay says
I’m new to your blog, and I’m not sure what your food philosophy is, but aren’t you contradicting yourself somewhat when you say “I gave up weighing myself years ago, but I do think it’s a great for awareness”?
As someone who works with teens with eating disorders – I heartily recommend throwing the scales away completely, and NOT keeping track of food intake, as it encourages unhealthy, obsessive behaviours.
KathEats says
While I am sensitive to the growing number of eating disorders in our country, I don’t think it’s wrong to talk about ways to stay healthy, active and lose weight in the context of the obesity epidemic. I am not at all close to being underweight and tend to lean on the other end of the spectrum, as I’ve always had a tendency to overeat. Therefore, I think it’s perfectly healthy for me to weigh myself or food journal as tools to keep my weight in check and share this with my audience. Just like when I quit counting calories and weighing myself after reaching my goal weight years ago, I don’t see this as being a “forever” thing, but more of a temporary program to lose some weight that I’ve been holding onto. I think throwing out the scale and focusing on hunger cues is a wonderful practice for those who are at a healthy weight and aren’t trying to lose, and i hope to get back there myself in time.
Thank you for bringing this up though, as it is an important concern in general.
Sarah says
Love this! SO real life. Either way–you look wonderful. I always enjoy your posts about what you’ve been eating and most importantly, what foods you’ve been enjoying! Would love to make it to C-Ville sometime to try out your favorite restaurants. Cheers!
Joy says
I can totally relate. You’re not alone! I also have to write down and see what I’m putting in my mouth to put the brakes on overeating. I also agree with you about how clothes fit not being quite enough to nip overeating in the bud until it’s too late. Weighing yourself isn’t everything, but it’s a good measure to keep yourself in check.
Cara says
Thanks for this post! I am definitely riding that squiggly line as I am trying to tone up for my wedding day in June but also traveling for bridal showers/bachelorette celebrations. I’m finding that MFP at least least helps to keep me on track and accountable during the week. I have not yet explored the community feature on MFP. Is there a way I can find you to follow?
KathEats says
I’d rather keep my account private I think but see if dome of your friends are interested. Thanks for asking.
Christine says
Wonderful, honest, true to life post. Thanks Kath, I needed this today!
Ann Marie Leising says
Can you explain the proper ratio/percentage of carbs, fats, and proteins? I like My Fitness Pal, but I am never sure how I should set those percentages for the most balanced diet.
Thanks 🙂
KathEats says
Different percentages work for different people and lifestyles, but I feel best with a 50 cho / 30 fat / 20 pro ratio.
Dana | fresh simple five says
Yes! I think most of us can relate to your thoughts in this post. While I don’t really track calories, I do find recording my food in My Fitness Pal helps keep me aware of the decisions I’m making. I don’t believe in restriction, but sometimes there are a few too many treats in my life and tracking helps me see that.
Emily @ Life on Food says
This is the truth for sure. It is so easy to get off track. You HAVE to be conscience every day. Even if you pick the less healthy option at least you know that is your choice for the day.
Lou says
I mean, I get it – but the second half of your post sounds like a life being lived well and enjoyed fully. I’d choose to err on the side of a few extra pounds if it means having quality experiences with friends and my babies.
KathEats says
Good point! I flip flop back and forth on this daily
Sam @ Grapefruit & Granola says
Not eating out as much was a HUGE game changer for me when it comes to healthy eating and being happy with my weight. I used to eat out all the time and really just had no idea how unhealthy some of my meals were. I started looking up nutrition information before I went out to eat and was seriously shocked at what I found. Some of the meals that appeared to be healthy, like fish or grilled chicken dishes, had astronomical amounts of calories, fat and sodium.
Hope says
I can definitely relate to this!
Kay says
I’ve used Fitness Pal, but it makes me obsess too much. Have you ever felt that way? And is 1500 enough cals for your activity level?
KathEats says
1500 is a rest day!
Stephanie @ My Freckled Life says
I love the honesty, because I feel like this is such a common struggle! During the whole past year (pre-pregnancy) I was battling the same 5-10 lbs over and over again! I think it’s all about figuring out what works best for you, and sticking with that.
Lauren says
Kath, I this was the most real post I’ve read of yours in quite some time. You were open, vulnerable, and detailed instead of glossing things over. I appreciated reading this and hope to read more posts like this in the future.
jen says
First off, I’m so sorry about your Gram. I’m also so thankful you shared her with us. She was such a lovely person and clearly made a beautiful life for herself. My own grandmothers have both been very angry and miserable for decades, and it’s a blessing to see a woman who always chose joy and smiles.
Secondly, ain’t it the truth now baby?! Oh those 5 – 10 lbs. I’m not an unhealthy weight obsessor, but yeah… I like life better when my gut isn’t straining against my jeans and threatening to pop my buttons. It just feels better. And as a short girl, just 5 feet, 1200 really is enough for a slow loss if I’m not exercising. I wish it weren’t so, because man can I burn through that fast. MFP is great for helping me realize where I’m taking the biggest hit. I’m just instantly more aware.
Thanks as always. truth rocks.
c says
boy oh boy, this is totally where I am right now. I’ve been up and down 3-4 lbs the last few months. I am amazed at how much of it is a mental game for myself. I track my food, but then when I know I have eaten too much I stop tracking cuz I don’t want to actually document it, even though I am the only one who sees it!
Hannah @ eat, drink and save money says
I’m the same way with the scale. We’ve never had enough room in a bathroom for me to keep it out. But it is so nice for accountability!
Ashley @ Saving Money in your Twenties says
Haha, this post is all so true. I need to make afternoon tea a thing instead of reaching for a bowl of chocolate chips (I literally have one next to my computer as I type this… whoops 😉 )
Caitlin says
I think this post is a combo of some great tips (not eating out as much, limiting alcohol consumption, etc), as well as things that work for you personally. Things like MFP and weighing myself lead me down a dark rabbit hole of obsession. It probably took me a year to wean myself away from the scale, so I wouldn’t recommend those tools to anyone- but that’s MY personal experience. Some people can weigh themselves daily and track every single calorie and be fine, but not me. Finding what works for you, both nutritionally as well as with physical activity is key!
KathEats says
Yes, I should have clarified that this is a reflection of me rather than the advice I might give to the world! Everyone is so different that you must know yourself, as you said!
Angie says
I really enjoyed this post – I think we all go through those ups and downs. I had a period of time when I weighed myself too much and let it dictate my mood (up .5 = grumpy). Now I leave the house to exercise very early in the morning a few days a week and sneak out of the room and downstairs so as not to wake the hubby or kids. I can’t weigh myself those days and somehow that has taken the scale’s power away. Now I can weigh myself once a week or maybe even less and be OK with it.
Sissy says
Can you share what Tea you are drinking in the afternoons?
KathEats says
I drink Sleepytime all day! I love it. Plus the Teami Blends that were sent to me a few weeks ago. I love both the Energy and the Relax and switch them up depending on what I need. And then good ole Sugar Cookie Sleigh Ride makes such a great dessert tea.
Sissy says
So sleepytime is not for sleep? I am glad I asked because I just assummed it was.
KathEats says
Well it doesn’t have a sleep aid in it, if that’s what you mean. It’s just a relaxing blend of herbs!
aimee says
Is that a brand or just a flavor? Do you add anything to it? I would like to sub tea in for my usual afternoon coffee.
KathEats says
It’s by Celestial Seasonings. I put honey in sometimes
Michele says
I drink a HUGE mug of Sleepytime every day at 10:30am while I am at work. I think it just relaxes me but it’s never put me to sleep! 🙂
Anonymous says
Thanks for this. It is definitely just the mindful tweaks that can make it or break it!
Sarah says
I love this post. I feel like this is the story of my life (and something I’m frustrated with myself about at the moment). As an RD as well, I feel like people expect me to be able to keep my weight in check all the time, but as you said…this is real life. Good for people to see that we are not perfect all the time!
KathEats says
Glad to hear another RD chime in! We are real people with real cravings too 🙂
Meg says
I’ll chime in as another fellow RD! I loved this post and couldn’t wait to get home from work to comment. This post truly hit home for me. I have been holding on to about 4-5# for the last 6 months and when you tell someone 4-5# is what you would like to lose they look at you like you are crazy! Well for me, being 5’3″ 4-5# makes a big difference in how I feel. This is real life. Real life is not staying a perfect size 2. I love food and I think it is important for people to see that RD’s are not food police and we are not perfect ourselves. Kudos to you Kath for putting real life in the spotlight!
Bobbie says
I love the truthfulness in this post Kath. I go around and around with about 7lbs all the time. When I am on the lower end of that 7 I feel better than at the upper end. I also find that if I’m not keeping track of something then I quickly lose track of that 7 or so pounds.
Right now I am marathon training so for a while I was just winging it b/c I feel like I’ve burned so many calories running a double digit number of miles. Let’s just say I am closer to the upper side of that 7 right now so on Monday I started tracking again.
Good luck to you on your tracking.
Lauren says
I love this post!
And while I am REALLY working on the intuitive eating approach (and of course the philosophy that a scale is not necessary), I can fit in clothes when I am 5-6 lbs heavier—Clothes don’t tell ME the real truth. So the scale is still hanging around in the bathroom:) I am trying to focus on just looking at it as a number—-vs getting crazed about it–which I used to do!! I don’t track food–but am not trying to “lose weight”…rather just stay in my 2-3 lb range where I have been for years. As others have said, you need to do what works for you!!
Jamie says
Five pounds makes a difference when you’re as small as you are. Meaning, it’s noticable to you, probably not anyone else. I have to start having tea instead of my nightly wine. It’s so hard to give up! Good luck at getting back on track. In the meantime, enjoy life and don’t stress about it.
Rachel says
Totally rings true! Especially the part about denial and not even trying to account for restaurant meals. I also find that sporadic calorie counting can help me get a more realistic view of what I actually need to eat to feel satisfied (and to choose tea over afternoon chocolates). Some days I also just allow myself to “overeat” because I enjoy it!
Sarah says
I am the same way. I tried the no scale thing too and kept convincing myself that I wasn’t gaining weight…I was just bloated. It did help me not get obsessive and I only weigh about once a month. I’m the same way when I don’t track meals. I don’t think I’ve eaten as much as I actually have. Great post!
Flip Flops and Furs
TC says
Thank you for this! I’m working on losing a lot of weight and it is reassuring to know that someone like yourself still deals with cravings and motivation, etc. It helps me to feel like I don’t have to be “perfect” to be successful.
robin says
How tall are you and how much h do you weigh? I only ask because obviously you have nothing to be ashamed of, I’ll guess 5 foot 4 and 130???
Danielle says
I love this post. Currently on the top end of those 5 pounds and need to start tracking again. This motivated me!
Cassie says
Exact same case with me! I have to count something or write down what I eat to lose weight!
Kathy says
Love “eat his mac and cheese, and grilled cheese and cheese” That would be my downfall too…I swear I could be vegan if it weren’t for evil, delicious cheese
Michele says
I really like this post. Here’s the thing about those 5 pounds. If you don’t get a handle on them, they turn into 10, 15, etc. I know because it’s happened to me. Last year at this time I was 15 pounds less than I am right now. I got super sloppy with my eating and tracking and before I knew it, there I was 15 pounds heavier. Now I’m trying to get back on track and it’s so hard after just eating whatever I wanted for the past year. If I had been disciplined enough to take control of this when it was “just” 5 pounds I wouldn’t be having such a hard time right now.
Kelsey says
Hi Kath!
I’ve been reading your blog for a couple of years (where does the time go?) and I absolutely loved this post. I struggle with my weight too and fluctuate in that 5 lbs range. It’s nice to hear someone else with a healthy lifestyle has that issue! I really appreciate your honesty and think that you have a really healthy attitude towards food and nutrition. Keep up the good work!
Elisabeth says
Love this post! I lost quite a lot of weight from late 2012-mid 2014 (triple digit loss), but lately have about 10 pounds back on. It’s not awful on my body frame, but I do feel less comfortable with myself. I definitely need to use MFP (which I have done religiously since starting weight loss), but my main problem is generally boredom eating when I’m home. I’ve been working on finding a few things I can be doing instead of eating (and TV/internet on my phone)!
Oh, and I love the new font on the blog!
Natalie says
I too loved the genuineness of this post.
Honestly, I was a little surprised reading it, because I view you as my health-hero. I tend to be pretty hard on myself, and in the past when I have seen you post pictures of some of your desserts, I envied that you could eat them without guilt. I just thought maybe you never felt regret about eating a dessert, or maybe you never overdid any meal. Anyway, as I said, I was surprised, but at the same time, I am glad to know I am not alone and that even my health-heroes have some of the same struggles as me.
KathEats says
Oh I definitely over-do meals!! But I do enjoy desserts without guilt most of the time. So long as it’s something high quality that I’m savoring – no guilt. Shoving chocolate into my mouth at 11pm after a night out of drinking – not so guilt free : ) It happens!
Andrea says
Have you tried Harney and Sons cinnamon spice tea? Game changer.
KathEats says
I haven’t!
Andrea says
Ah you must try. I think you’ll love it. I buy it in bulk. It’s sweet spicy and cinnamony and often is my dessert. They sell it by the cup at Au Bon Pain if you want a trial run
Kelly says
Great post!! It really highlights how all of the little things add up to the big things!! I miss your posts like this!
Dani @ DaniCaliforniaCooks says
Appreciate your honesty! It’s so easy to be mostly healthy and still tack on a couple pounds. for me, it’s all about portion control. Easier said than done, of course.
Safa Basheer says
As a pretty avid reader of Kerf and also as someone who’s tried to go back and read your posts from the very beginning, I truly appreciate the honesty you’ve put into this post. I’ve always felt you were more real and relatable in your blog’s early years and I miss that openness in your more recent entries.
I’ve got you on a pedestal as someone who has a lot of self -control and determination. It’s relieving to know you’ve got your struggles too. It makes you more human; and makes me not want to be too harsh with myself. Thank you!
Jess says
As I’m sitting here sipping on my afternoon tea, I feel compelled to tell you I like everything about this post
Amy W says
Super awesome post!!! Love that you can keep it real…Life=it happens!! I also weigh myself every other day or every day if I am trying to loose. It’s what keeps me motivated. And the drinking wine thing has to almost all but stop for me- at 44 yro the weight is so much harder to get off but i LOVE feeling healthy and energetic- especially for my 5 kids 🙂
Lynn @ The Actor’s Diet says
I love this post, Kath. I’ve definitely noticed since I stopped taking photos of every meal my weight fluctuates a lot more than the years that I did. Then again, I’m definitely getting older and my body is letting me know in lots of pretty loud ways!
Jen says
If only it where that easy. I think that following directions or making a plan to lose weight works, if you can get your mind to agree.
I don’t know if I missed the posts, but I am interested in more post on intuitive eating.
Dana Longwell says
Hi Kath,
I just read this post because it applies to me in a big way. I have been following weight watchers for about a month now and have lost a total of .6 pounds. Just curious on your thoughts on weight watchers and their Points Plus program. I have about 10 pounds to lose and I know those are the toughest to lose but I seem to have such a difficult time losing any weight compared to some people. I know my blood sugar is high (102 so just a bit higer than normal0. Maybe that makes it harder for me.
Thank you!
Dana
KathEats says
I think weight watchers is a solid program that teaches you about calorie density. Just make sure you’re also focusing on the quality of your food!