Once a month, especially at this stage of the game, is probably sufficient.
Probably. And again, I feel like even if you don't lose any weight, maintaining your weight is an accomplishment. That was my issue. I'd lose weight, gain it back, lose it, gain it back...vicious cycle.
Tracking vs. not tracking with food is always a big debate. I've found that I tend to start overindulging and allow excess to creep in if I stop tracking altogether. I just don't possess the discipline and need the dose of reality of what the numbers and portions really look like. There's a whole psychology just behind this and while non-stop tracking can look like an eating disorder for some, it's a regulatory need for others who easily slip into portion mismanagement. I just need more filling and nutrient dense nourishment with the amount of activity I've built into my life. I also feel better fed if I have a big plate/bowl of food. Like last night...I cooked four small to medium sized russet potatoes, swapped low fat cottage cheese in place of sour cream, the light I Can't Believe It's Not Butter in place of actual butter, a single serving of salad bacon, and some chives. It filled a medium/large metal mixing bowl. I had around 1580 calories yesterday, but if you could have seen the volume in what I consumed over the course of the day, you would have been like "Man, that girl eats A LOT!!!" Tracking while we were traveling this summer was more difficult on days when we ate at restaurants, but it came down to making smarter menu choices with a few indulgences here and there. And yup... there were days where something involving fried chicken was my only real option. So, maybe my side was veggies to try and balance it in the long run. And no regrets about that mega milkshake I had at Disney. I believe that thing alone was over 1,600 calories. Cheese really seems to be the only thing that causes major inflammation and it's the one thing that really sends me into binge mode, so it's the only thing I've been really really limiting on a major basis.
Weight watchers has a point system that they assign to foods. I kind of used that mentality with regards to fat, but wasn't counting. Instead, I have a general idea of no fat, low fat, low-moderate, moderate, moderate-high, and high, and I kind of guestimate from there how I'm doing with my allotment since I know that's my primary source of weight gain. Maybe rather than counting calories, assigning points to food would be a better system for you. The thing I like about it is their system gives you a daily allotment of points, so if you wanna have a treat, you can go ahead and have the treat. I do it by week rather than daily, though. Like, of I had a moderately high fat meal one day, I have to go lower the next day. WW also has zero points foods. In my case, that's my fat free foods that I grab if I need a snack if I already had a lot of fat that day.
Do you happen to like string cheese? I don't, but it's lower in fat and calories than most cheeses and is high in protein. If you're missing cheese, it may be a good option. When I had to basically research everything I was putting in my mouth because of the stupid gallbladder, major thing I found was not all cheeses are created equal. Some have higher fat content than others.
I agree there's a LOT psychologically behind weight loss, which fails to get addressed. For me, the big turning point, aside from figuring out the faulty gallbladder situation, was getting the ADHD diagnosis. Getting on medication reduced my appetite, but it also made me realize that I'd boredom eat and I also was using food as dopamine seeking behavior.
I think being honest with yourself is great too. If you need to food journal and keep track of what you eat to keep yourself accountable, great. I know that I have ADHD and that will last an entire day. And I will never remember to document everything I ate, so I'm not gonna tell myself lies and say "oh yeah, I'll do that." Nope.
Protein bars are controversial to some, but the few I like have good macros and satisfy candy bar cravings without killing my goals.
My entire relationship with food changed since getting diagnosed with ADHD. As in, sometimes I forget to eat or sometimes I just cannot bring myself to eat. If I am hungry and a protein bar is available, I'm eating the stupid protein bar. Before they took my gallbladder and I had to do the drastic low fat diet because I was having daily attacks, protein bars were the thing I was eating because I had trouble getting enough protein.
Even now, sometimes I'm like "oh, that's pretty high in calories/fat" and then I remember that I've barely eaten or have forgotten to eat altogether and am like "ya know what, nevermind."
I know skipping carbs works for some people, but carbs fill me up.
I eat a ton of carbs. Not so much potatoes because for whatever reason, they seem to irritate my digestive tract. But rice is one of my diet staples. Soba noodles. Pasta. Not special pasta...regular pasta. Surprisingly, it has protein in it. I just usually do it with a tomato sauce and chicken. Actually, one or two meatballs is fine.
I really think they should be looking at blood work for guidance on what we need to reduce when dieting. Because my blood sugar has always been in the low normal range. But my cholesterol? High. And what causes high cholesterol? Yup, fat. Should be interesting at my physical to see what that is. If it's still high, I'm gonna look at her and be like "I don't know what else you want me to do here..."
I am also thinking about learning to make tofu palatable because it seems like it might be a good nutrient source as well as a nice base to make things like sauces.
I can't do a lot of tofu because soy interferes with thyroid medication absorbtion, but I actually like the tofu at Chipotle. Beans rice, and tofu...not bad at all. IDK what they do with it, but it's palatable. I also like miso soup.
Black bean burgers have been my go to for a while because they're very low fat as well. I should grab some from the grocery store actually now that I'm typing this, lol.