Keeping 70 pounds off 6+ years. Previously obese or yo-yoing for 40 years. I’m almost 52 years old.
I’ve been in menopause 4 years.
Hashimoto’s controlled with synthroid 20 years.
20 top tips for long term weight maintenance Keto with LCHF & Paleo base
I weigh daily, record data
I address shifts and trends in my weight every 4–5 days
I Abstain from my trigger foods ( all grains, nuts, most emulsifiers like guar gum & xanthan gum) I’m also dairy free
I fast most days 18 hrs. Eating window is 6 hrs, early in the day
I track all foods on My fitness pal
I wear a Fitbit and walk 60 mins min per day
I eat low carb, higher natural fat, LCHF, I am in a low level of Keto because I intermittent fast
I don’t use satiety as a stop signal since I know that I don’t get normal stop or satiety signals all the time.
I get support from other low carb & Keto groups including online, conferences in real life. Ketogenic Forums is great!!!
I get as good of sleep as I can
I meditate often
I strength train 2x per week
I measure my glucose occasionally to keep my risk of type 2 diabetes low. Berries I can eat, bananas no
I monitor HS-CRP, triglycerides, glucose, HA1c and joint pain to keep inflammation low.
I mange my thyroid meds I had auto-immune disease in 1997 and do not want to increase cardiac risk. Nor have more auto immune diseases
I weigh and measure my food
I batch cook and bring my own food to work. I will not eat anything that I didn’t bring myself. Except when coworkers bring in herbs, lemons, avocados seasonaly.
I am selective when eating out.
I don’t buy or keep junk food in my house. Any junky food is kept on a pantry shelf for others. I won’t eat from that shelf
I don’t kid myself or make excuses. I don’t play a victim. I take full responsibility for what I do and don’t need to do. I won’t engage food pushers or others sabbatoge.
My obesity wants to come back. I won’t let it.