Connect with others who understand.

sign up log in
About MyObesityTeam

Obesity and Making Changes to How You Eat

Posted on March 28, 2018

Start with Small Changes

In the United States, as the science writer Gary Taubes says, food manufacturers have added sugar to so many of the foods that we enjoy. The problem with that is while they taste good, they don't make us feel full. According to experts, a typical adult should not eat more than 50 grams (or about 12 teaspoons) of added sugars per day, and closer to 25 is healthier. Here are six strategies members of MyObesityTeam have used to make changes to how they eat in order to lose weight (beyond cutting back on calories):

Strategy 1: Make sure to include a lean protein

I am using replacement shakes with protein powder for breakfast and lunch and a big salad for dinner….

You want to have a good breakfast to start your day and fuel your body. Here’s what I was told…

Had my breakfast already. Egg white & microwaved turkey bacon & Coffee. Breakfast is the best way to get that metabolism revved up... Now I must journal everything I eat.

I want to share a delicious recipe for a smoothie…Yummy!! And filling!


Strategy 2: Try to eat more vegetables or fruit

I am making my own breakfast smoothies and my biggest problem is lunch. I work and there are no healthy choices in the machines. Any advice?

I made a big batch of soup loaded with veggies…

I always keep fruit and vegetables for evening snacks


Strategy 3: Work on smaller portions at meals

I am doing portion control which is 1/3 to 1/2 of anything in a restaurant and trying to stay small plate at home.

Here’s how I tried to stick to serving sizes for breakfast…

Strategy 4: Keep track by writing down everything you eat (even when you cheat!)

A few key things that help me are writing down every single bite that goes in my mouth. It keeps me accountable, it stops me (most of the time) from eating something I wouldn't want to write down.

I journal everything I eat.

Keeping a food journal has really helped me to hone in on my problem.

Knowing I would weigh in made me pay more attention to my weekend eating.


Strategy 5: Try to cut down on eating foods with added sugar

I'm kinda happy! Eating fewer sweets! a bowl of slow cooking oatmeal for breakfast all week!

I am eating yogurt for breakfast, but watching the grams of sugar in the yogurt because some have a lot of sugar…

When I want chocolate, I grab a protein bar. Not as good, but it suffices.


Strategy 6: Drink enough water

Today I decided to put the alarm on my phone to remind me every hour to drink water.

A regular mountain dew had over one full day’s worth of sugar in it! I drink water now and put pure lemon or pure orange in it, and it tastes great!

What changes have you made in how you eat? Comment below.

A MyObesityTeam Member said:

Me too

posted over 1 year ago

hug

Recent articles

Living with judgment when you%e2%80%99re obese
Judgment from others is a difficult experience for many members on MyObesityTeam. Sometimes...

Living With Judgment When You’re Obese

Judgment from others is a difficult experience for many members on MyObesityTeam. Sometimes...
Mht af justdiagnosed heavyset
You've heard the phrase "morbidly obese," but what does that mean? According to the University of...

The Meaning Behind "Morbidly Obese"

You've heard the phrase "morbidly obese," but what does that mean? According to the University of...
Mht ad whitelies v1
Have you ever told a white lie to be kind, to protect the feelings of others, or maybe to simply...

Telling White Lies

Have you ever told a white lie to be kind, to protect the feelings of others, or maybe to simply...
Mht takingcareofmyself fb v2
Keeping promises to yourself is a way to focus on self-nurture. This could mean making a...

Who's the One Person You Should Always Keep Your Promise To?

Keeping promises to yourself is a way to focus on self-nurture. This could mean making a...
Mht infographic symptoms myobesityteam %281%29
Below the surface, living with obesity can mean good days and bad days, loneliness and struggles....

Obesity: What People Don't See (Infographic)

Below the surface, living with obesity can mean good days and bad days, loneliness and struggles....
Coronavirus
Article written by Kelly Crumrin Those of us living with pre-existing, chronic conditions such as...

Canceling Is Kindness: Keeping Safe From Coronavirus With Obesity

Article written by Kelly Crumrin Those of us living with pre-existing, chronic conditions such as...
Mht ad sayingno v2
Saying "no" with grace and honesty can be challenging. Sometimes our fear of ending a...

Say "No" by Saying "Yes" to Something Else

Saying "no" with grace and honesty can be challenging. Sometimes our fear of ending a...
Practicing gratitude with obesity
This time of the year can be overwhelming with expectations around the holidays, and managing...

Practicing Gratitude With Obesity

This time of the year can be overwhelming with expectations around the holidays, and managing...
Mht af content selfcare 2
Have you ever put someone’s else’s needs ahead of your own? We all do it - we’re human, after...

Putting Yourself First

Have you ever put someone’s else’s needs ahead of your own? We all do it - we’re human, after...
Team
Get the most out of MyObesityTeam by tailoring your own team!A team is a group of people that you...

Get the most out of MyObesityTeam by tailoring your own team!

Get the most out of MyObesityTeam by tailoring your own team!A team is a group of people that you...
MyObesityTeam My obesity Team

Two Ways to Get Started with MyObesityTeam

Become a Member

Connect with others who are living with obesity. Get members only access to emotional support, advice, treatment insights, and more.

sign up

Become a Subscriber

Get the latest articles about obesity sent to your inbox.

Not now, thanks

Privacy policy
MyObesityTeam My obesity Team

Thank you for signing up.

close