Simple (not necessarily easy) strategies for weight loss?

[Michael2256]

Hi everyone!
The title pretty much says it all, but here's some additional context for clarification purposes:

The short history is that I cut (almost) all sugar and dairy out of my diet and lost about 30 pounds. This worked spectacularly for me because it was a relatively uncomplicated thing for me to implement — I simply didn't eat those things anymore; I felt I had plenty of other enjoyable food options. On doctor's orders I additionally began limiting my saturated fat intake and consecutively lost another 20 pounds (I pretty much just cut out my high butter intake), while still observing all of these limitations pretty religiously.

The problem is that I haven't lost any additional weight for the last six months or so, maybe more. Based on a number of different factors (BMI, related medical issue, and by indication of overall appearance) I could use to loose another 20-30 pounds to make it within a "normal" range, and mind you, this is only if I'm following the above regimen very religiously — meaning that it's probably closer to another 30-40 pounds that I need to be able to consistently keep off, realistically.

So, I'm hoping you lovely people will be able to help me: I'm looking for suggestions as to any strategies that would be relatively uncomplicated to implement on a day-to-day basis, but which are very effective.

Here's some additional examples for even further clarification on what I mean by "relatively uncomplicated for me to implement of a day-to-day basis"—
Probably wouldn't work for me: Counting calories/points.
Maybe would work: Not eating during certain times?
Probably wouldn't work for me: Consistent or complicated workout regimen.
Maybe would work: Eyeballing proportion sizes, limiting or adding in certain foods, eating a limited number of times throughout the day (meal times?), etc?

It probably also bears mentioning what I actually tend to eat. The following are common for me: Bread (wheat, pita), meat, mayonnaise, fruit, olive oil, chex mix, eggs, avocado. Occasionally rice or nuts. Also occasionally things like bread sticks, pasta, chips, etc (though I do actively try to limit these things!). Much of what I eat is organic, grass fed, etc. I pretty much just eat whenever I feel like it, and my only work out regimen is occasional walking on the treadmill.

I'm not sure that I can cut out bread—as sandwiches are a huge part of my diet—but perhaps limiting it (and other carbs) in some fashion would be warranted?

All suggestions are greatly appreciated—thanks a lot!

 

[Marawan Amer]

Ok, so if you are saying that not eating during certain times in the day would work for you, then try intermittent fasting. If you can discipline yourself to count the calories/macros for... say... two meals per day, then that's all you need to do. Btw it will only take some practice as you only have like 15 different foods and if you internalize their macros and have a general idea of the portions, it becomes pretty much automatic.

You don´t need to cut out any foods you like but it definitely makes a difference how much of them you eat (I know...duh, right). Just be aware that bread can be a real problem if consumed in large quantities. Increase your protein (to make you feel fuller) by eating chicken, more meat, eggs etc. and include more veggies if possible. Peas and carrots for example. Occasionally a salad. You get the point I guess.

But it absolutely pays off to know how many calories you are consuming daily because you will have a much better estimate of how much weight you can lose per week.

 

[2016Aga]

It sounds like you're on a really good path. Congratulations on how far you've come. My two-cents: it's the bread holding you back. I'm sure you've probably heard of the 'Wheat belly' concept. From my experience, when I gave up wheat bread, the difference was like day and night. The weight came off quite easily. If you really love sandwiches, there are all sorts of non-wheat breads you can buy/make. Hope that helps!

 

[Mankrik]

Ok, so if you are saying that not eating during certain times in the day would work for you, then try intermittent fasting. If you can discipline yourself to count the calories/macros for... say... two meals per day, then that's all you need to do. Btw it will only take some practice as you only have like 15 different foods and if you internalize their macros and have a general idea of the portions, it becomes pretty much automatic.

You don´t need to cut out any foods you like but it definitely makes a difference how much of them you eat (I know...duh, right). Just be aware that bread can be a real problem if consumed in large quantities. Increase your protein (to make you feel fuller) by eating chicken, more meat, eggs etc. and include more veggies if possible. Peas and carrots for example. Occasionally a salad. You get the point I guess.

But it absolutely pays off to know how many calories you are consuming daily because you will have a much better estimate of how much weight you can lose per week.

Great advice IF has worked wonders for me. Additionally, keep in mind being in a caloric deficit is required to lose weight so I strongly recommend looking up your maintenence calories on an online calorie calculator and then at least roughly counting calories to put yourself in a deficit to lose weight. Also, if you are trying to lose fat and not just weight look into hitting macros and eating a balanced diet, it is simple and makes you feel more satisfied. Hope this helps keep up the good work