What worked for you in 2023?

[BuildingABetterMe]

Many of us will be starting afresh in 2024 but I am sure a lot of you had successful weight loss in 2023. I would love to see a thread full of tips and inspiration. What worked for you and what has been the results? Scale and non scale victories?x

For me a couple of things. I lost the final 2 and a half stone last year, taking me from an obese bmi to one of 22.5 so ideal weight, a place I haven’t been since 2008!!

exercise - I’m short so not only did the couple of hundred calories burnt make it easier to stay in a deficit, it was addictive to see progress. I went from only being able to run 30 seconds in February to easily doing 5ks in just over 30 minutes by the end of the year. Even when I had days off tracking for holidays I stuck with exercising running 3 times a week and lifting weights at home twice a week. Being able to see the shape of my body change even when the scale wasn’t moving much was a great motivator!

tracking accurately what I was eating. I use MacroFactor and apart from planned diet breaks I track every day, whether I was over or under target. This helps the app estimate tdee better but the fact that the app is ‘adherence neutral’ meant it didn’t tell me off for going over calories, I was more likely to log them and learn from past behaviour.

finally going vegan, which I didn’t do for health reasons but I have lost the last couple of stone as a bonus!! I naturally eat more fibre and veg now and have to plan my diet a bit more so have less room for processed food. It’s also far easier to refuse tempting snacks at work etc, as most shop bought cakes/biscuits aren’t vegan!

in total I’ve lost over 6 stone from when I started in 2020, and the mantra it needs to be a lifestyle change not a diet has been true for me. I now am more active in general and want to fuel my body with good food, rather than binge on junk like I did in the past. Challenge for 2024 is now maintaining this weight and lifestyle, but I feel so much happier, more confident and just better in general I’m confident I can get it to stick this time.

I calorie counted and then later on used Orlistat, lost 11.5 pounds in a year which I was happy with. Have lost just under 2 stone in 19 months. Was a bit hit and miss with trying, back into it tomorrow, would like to lose a stone by May. I'm not in a rush to lose the weight as I want to keep it off this time. I have another 2-3 stone to lose in total

Being vegan also. Using chatgpt to suggest low calorie, filling meals from what I've got in the fridge :)

Tracking calories (mindset change when you see it written down).
Intermittent fasting helped digestive issues and provided a routine.
I was a size 14-16 in May, I'm an 8-10 now. I think the thing that helped was seeing it as a long term eating plan not a diet. Because its long term you don't fail by having a bad day because you average your calories over a week not a day.

You're a bit inspirational, well done!

Counting calories and not drinking alcohol except for special occasions. 3 stone down.

I lost 2st 10lb last year (still a lot to go!) but In conjunction with WW, what helped was using an app called see how you eat- it’s literally a photo food diary with spaces for 6 photos per day. (Meant to be 3 meals, 3 snacks). You take a photo of EVERYTHING you eat- this really stopped the mindless eating. Also motivated me to eat more colour and end the day with the little grid looking full of healthy, colourful foods. I should have lost more, and did have weeks where I was off plan and didn’t use it, but it was definitely a good tool. Am using it again in 2024. (You don’t need to eat 6 times a day to use it- I often had only 3 pictures if I hadn’t snacked etc).

I calorie counted initially, logged absolutely everything on My Fitness Pal, including milk in tea etc. Lost one stone. Took a break and maintained for a few months and then put about 3lb on.

So then I decided I was tired of tracking and did keto. I lost another stone very quickly and this was the push I needed as the weight loss/progress is so addictive and you see results fast on keto. It is harder to maintain though and you have to reintro carbs very gradually.

My three top tips are:

1. weigh every day (might not be everyone's cup of tea but it was great accountability for me) and write it down.
2. Intermittent fast a few days per week - I only ate between midday and 8pm on work days (three days) when I was busy and distracted.
3. Weigh and log everything in an app to ensure you stay in deficit.

Since August 2023!I have lost over two stone. I have been calorie counting and not once cheating. Didn’t over eat at Christmas either as I didn’t want to have to re loose the same pounds. I have counted every single piece of food that has gone in my mouth. And not been a calorie over.
is it boring - yes. Is it hard- yes. I eat the same for breakfast and lunch and change up my dinner. I have the same amount of calories for each meal. I eat a ton of veg to keep me full up.

I weigh myself everyday as well. Mine goes up and down all over the place.

but I am two stone closer to my goal weight. Have two and a bit more to loose and i will do it.

Another weigh every day-er here 🙋‍♀️
I've found it much easier to maintain doing this. I get on the scales every morning and log it in my iPhone no matter what.

It's taken the power out of the number for some reason. I can see the average over time, rather than putting all the emphasis on the specific number on that day.

It’s Weightwatchers for me all the way - as Disjunkie said upthread, you need to accept it’s a lifestyle change, not a quick -fix diet .

I track everything I eat and drink , have upped my water intake ( though this is still something I need to work on ) and my activity.
I’m lucky that there’s a class near me , which is great for support , but there’s lots of information, recipes and virtual classes on the WW app.

I don’t work for them , honestly ! - but I do credit them for helping me make the changes I needed. Have lost just over 4.5 stone in 14 months and feel so much better for it .

I have lost 2 stone also with weight watchers (online), I tried everything over the years - low carb/keto/5:2/calorie counting and resisted doing anything organised like WW or SW as I thought they were not for me. But WW has been the only thing that has allowed me to get anywhere near my goal weight! I agree it is a life style change, and it's taught me loads about portion control. The thing I like most about it is that no food is off limits, so it doesn't feel restrictive. I even managed to stick to it over Christmas without feeling deprived.

@JasmineIndigo - ah yes, mastering the portion control aspect is vital.
Congratulations on your loss !

I am also doing WW (did it last year too) and in conjunction with the see how you eat app it definitely works for me!