Recently I was talking to a friend about weight loss. She asked me what I would recommend that she do to lose a few pounds. Our conversation got me thinking how I have a few tweaks that I incorporate into my lifestyle when I need to focus on toning up for a week or two.
(Remember the Squiggly Line Effect! If you win some you gotta lose some.)
I haven’t counted calories and my size has stayed about the same (minus baby time) for years. Notice that I said “my size” because I don’t weigh myself! I just go by how I look and feel. So when I start to feel like I’ve gained a little weight, I (very loosely) put this plan into action. It’s customized to me because I know what is important to me and what I can live without. So rather than tell you to, “cut out chocolate” or “never go to Starbucks”, I’m giving you a mad lib of sorts to fill in the blanks and figure out your own weight loss plan.
// Choose a deal breaker. Subtract one or two foods you won’t miss from your day and keep in a deal breaker, the only purpose of which is to make you happy. Obviously you have to cut back on a little something, so calories in < calories out. Ask yourself, “What makes me most happy?” A glass of wine? Dark chocolate after dinner? Your daily Starbucks treat? An evening snack? You don’t have to cut out everything to lose weight. What foods do you live for and what can you live without? I live for a glass of wine with dinner, so that’s something that’s important for me to keep in my routine a few nights a week, but I can pretty easily go without dessert or an evening snack, so that’s the first thing I cut back on. Keeping in something that makes you happy means you won’t feel deprived, and we know that’s important!
// Go lower carb. (Unless that’s your deal breaker!) To me, lower carb doesn’t mean never eating bread or forcing yourself to eat cauliflower rice or zucchini noodles. Again, you don’t want to feel deprived. But prioritizing meals lower in carbs and higher in protein and (good) fat will help you tone up. In the same mindset as my deal breaker point above, cut back on carbs you won’t miss (for me that’s a starchy side at dinner) and leave in the ones you need (oats at breakfast!). Cut your toast serving in half, have a salad instead of a sandwich at lunch, double up on veggies at dinner, choose a sweet potato instead of a refined-flour roll as a side, have a yogurt smoothie instead of cereal for breakfast, make bean or quinoa salad instead of pasta or potato salad for the potluck, snack on almonds instead of crackers. And always eat more real fresh food! Again, there’s absolutely nothing wrong with potato salad or a sandwich, but minimize them for a bit, and then enjoy them wholeheartedly when you do have them.
// Make some healthy swaps. In the same spirit as this post, it’s easier to add than subtract. And it’s easier to swap than delete. So make some healthy swaps. Maybe you actually love zucchini noodles and you like swapping them for refined pasta. Maybe you don’t notice when you cut back from two snacks to one. Try removing something and see if you miss it. You might not! Work on your beverages too. “Flossing isn’t important,” said no dentist EVER. Similarly, 100% of dietitians will agree that drinking water is a good thing. Hunger and thirst are often confused. Ya’ll know I love me some La Croix! And lower-calorie kombucha makes a great swap for a cocktail. Maybe you just swap your 400 calorie pint of craft beer for a 120-calorie glass of red wine. Hey – it’s something!
The common theme in the above suggestions is that you have to do you. And that requires being mindful and aware of your personality, quirks and habits. No diet fits all because we are all so different. So fill in the blanks to your healthy living mad lib and find the crossroads of happy and healthy.
This is perfect. Perfect advice that doesn’t feel “diety” and that doesn’t automatically trigger the “OMG I can no longer have bread” so “all i want is bread” mentality. Thanks for reminding me.
I absolutely love this! Your take on healthy living has always been so spot-on, and I enjoy your insight. Also, I love the diagram you used, especially the eye-catching colors! 🙂
This was just the advice I need today! I have been eating way too much evey day. Since moving south a month ago I have enjoyed the fried food of my childhood. Time to get back on a healthy eating plan without deprivation. Thanks!
This is perhaps my favorite blog post you have ever done. This is such good advice. I have been following a similar philosophy for about six weeks and have lost 12 pounds. I was significantly overweight, so I still have 50-60 pounds to lose, but I feel as if this is a sustainable, long-term approach to eating that I can continue with. Also, we went on a beach vacation last week and ate at restaurants for the majority of our meals. My goal for the 10 day vacation was just to maintain my weight loss, because I knew I would want to indulge a little on the trip. I was able to do it, and have lost another pound this week! Thanks so much for your helpful, realistic advice. I look forward to checking your blog every morning while I sip my morning coffee.
Congrats on your success thus far!
Nice post–and I love the spirit of your blog (I have been a reader for probably 5-6 years now and post very occasionally).
This post reminds me of the line of one of the big fat characters in Austin Powers movies. “”I eat because I’m unhappy, and I’m unhappy because I eat. It’s a vicious cycle.” For me? I am in OK shape–I try to work out, I watch what I eat, and slowly slowly, my weight creeps up anyway (I credit that to my age related slowing metabolism).
Your advice to give up a bit of something (or more than a bit) is great, but diet without exercise is likely less effective which is a big part. I don’t weigh myself either–the last time I did, I didn’t like the number at all so I now go by the way my clothes fit me (or don’t). Thanks for the blogging and keep it up. You have a lot of fans out here and we all wish you very well.
Great post!! Love everything about it!!
I love that you don’t weigh yourself. It’s a goal for myself too. I appreciate that these tips don’t focus on deprivation but easier things most could do. Great post.
Great post, Kath- from one Dtn to another, I agree that it’s really the best way to manage weight for that healthy range we all seek. I never weigh myself, either. I find the carb advice is probably the most important and seems to resonate with everyone I talk to about weight mgmt. When trying to lose a few, I start tracking carb consumption, shooting for 150gms, trying not to exceed 200gms. It forces you to hone in on the quality of your carbs (processed or whole) and make better choices. I cringe when I hear friends talk about a ‘little-to-no-carb’ meal plan and try to make them understand that fiber’s so important, not to mention the quality nutrients found in whole grains and legumes. Keep up the great posts:-)
Great post, thanks!
Love this advice, Kath! and nice reference to flossing, too!!
Haha!!
Great post! I going back to work full time after having my son. I had zero time for myself (or so I thought) between work and always having to take care of my son and being with my son. I was diagnosed with hypothyroism after 3 years of steadily gaining 10-15 pounds a year. Now, I jog on my lunch break and focus on Adding to my diet. More veggies, more sparkling water. An evening snack is a must for me, but maybe I can eat frozen berries instead of cake. 😛
Despiste these changes, I’m not losing. But! I’m not gaining 10 pounds a year like I used to. So that’s a win in my book! I’ll keep those healthy changes in my life, maybe in a few months, my body will boost my metabolism and I’ll slowly start losing.
Congrats for making good changes!
Hi Kath,
I think my commenting average is about once every three years… so I”m due to come out of the wood work and had to say how much I enjoyed this post. Thanks for your healthy, sane suggestions here. It’s all relatable and is applicable in my own life. I know I can’t go without my sour jujubes, but wine I can pass on! Funny how we’re all wired so differently.
Thanks for doing what you do so well.
Haha!! I’ve never had a sour jujubes 🙂
This is why I love your blog! Thanks for sharing!
Reducing carbs makes a huge difference for me! The thing I notice most when I’m replacing refined carbs with higher fat/higher protein items is a marked decrease in hunger. I’m able to eat much less but still remain satisfied. I’ve always been a “hungry” person so this is a huge revelation for me. I’m down 44 pounds (40 more to go!) and not looking back.
Down 44!! You go girl!
I love every little bit of this!
A few posts ago (Bald Head Island post, maybe?) you mentioned making a Slow Country Boil. Do you have a recipe you use for that? I’m thinking about trying it for the first time this weekend. I’m serving 6 adults and a bunch of kids that don’t eat too much. I’m wondering about ingredients, cooking times, etc. Thanks in advance.
Here’s my basic recipe that serves four. I would double it and have leftovers!
https://www.katheats.com/favorite-foods/low-country-boil
Great article! You offered great and realistic advice! I also like that this wasn’t in any way a sponsored post…and just meant to be strictly informative. I know you try to have an even balance of regular content vs sponsored…but I certainly appreciate articles like this! I hope you don’t mind me being candid. Have a great day and you have a wonderful blog!
I’d like to suggest the documentary on Netflix “Hungry for Change.” It does a fantastic job of putting into perspective the myth of “calories in, calories out,” and shifts the focus to nutrient rich foods vs. foods that are poor and nutrients (and no matter how much you eat of them, you will never fell full).
I love this post! What works for one may not work for another. I can’t live without chocolate or bread but I don’t care if I never have another glass of wine again! It’s all about balance and what you can live with. Ain’t nobody got time to be hungry and miserable every day! 🙂