Hi guys, brief background I’ve been as heavy as 339 pounds at 6’1 and as low as 223. Im currently around 270 nowadays and I really want to figure this out and get to a healthy weight.
I am no stranger to the concepts of tracking macros/calories and being in a calorie deficit. I understand how to lose weight but I’m constantly failing in applying these concepts. I am very food focused and I find myself routinely going over my alloted calories. I use MacroFactor right now to track my intake but I’m just not sure where to go from here.
I think a big part of my problem is largely behavior but I am at a loss at how to approach this to start making some sustainable progress on the fat loss front.
Congratulations on your weight loss. That’s really impressive. I think you would agree that you are plenty aware of what you should do as far as eating behaviors go, but you’re not currently able to do them consistently over the long haul. In other words, knowing how many Calories or what macros to shoot for is not really helpful because they’re just numbers on a paper and they don’t drive behavior.
We know that most food-related behaviors are driven by subconscious processes and so trying to will or mindset your way to success seems low yield. To the extent you can modify your food environment to make it more likely that your food behaviors are health-promoting, that would be useful. Setting your schedule up in a way where you can exercise to exceed the current physical activity guidelines would also be useful. There are many other strategies and tools that may be useful, but I think much of this depends on what you want and need. It may be better tackled via a consultation.
I would be looking at modifying your food environment at work, home, and prepping meals ahead of time as much as possible.
thank you very much for the reply I did notice upon reflecting after your reply that my best results happened when I meal prepped regularly and set up my kitchen in a way to make healthy eating the default behavior. Also thank for you the kind words on my previous successes it means a lot to me!