This post is by OYS writer Alexis from Trading Cardio for Cosmos.
Losing weight is hard.
You have to work off more than you take in, and sometimes burning 3500 calories over your intake seems like a lot of work to lose 1 pound.
At the beginning of my -115lb weight loss, I incorporated everything I used to eat into my new lifestyle. However, over time I have eliminated many of these food items to aid my weight loss. Check them out and share the things you’ve given up in the comments below…
1. Soda
It should not be surprising that the carbonated sweet drinks are #1 on my list. Diet sodas are full of chemicals, and artificial sweeteners are known to slow your weight loss, and the non-diet versions can add tons of unnecessary sugar and calories. Did you know one can of non-diet soda per day adds as many as 15lbs of weight gain throughout a year?
2. Chips out of the bag or Crackers out of the box.
I spent a lot of years mindlessly snacking through my favorite television programs and binge-eating while I binge-watched Netflix. So rather than eat from the container and end up overeating, now I either buy the pre-portioned packages or portion my snack out into a small bowl. Then the bowl, the single serving, and I can watch “Gilmore Girls” while the box goes back in the cupboard.
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3. Cheese Slices.
Don’t get me wrong, cheese is delicious, and I still eat my fair share. But I found that when I had cheese slices in my home, I would find an excuse to eat them with everything. So these, my friends, are known as “trigger food” for me. I have learned to moderate and manage some trigger foods (like peanut M&Ms), but cheese slices are on the permanent no-fly list in my house because I can’t!
4. Yogurt that tastes like a fruit but doesn’t contain any of that fruit.
I watched Super Size Me last year, and when they got to the portion about artificial flavors, I was sick to my stomach. Food companies have created many chemicals that taste like a fruit, a flavor combo, or even smell like a flame-grilled burger. Nothing was more shocking to me than yogurt, which contains many things under the umbrella of “natural flavors” that you wouldn’t eat if you knew they were in there. Why not just choose plain yogurt and infuse some fresh berries, apples and fruit, and even some herbs like mint? Fresh, delicious, and real!
5. Foods I Don’t Want or Need But Take Because I’m Afraid to Offend Anyone.
We all have a food pusher in our life. You’ll recognize them because they’re the ones who say, “Oh, you can have a little!” Or “One bite won’t kill you!”
I have stopped taking food for fear of offending these people. My journey is about me, not them, and I trust myself to know what I need best. Sometimes I can plan and work in a small portion of what they’ll be pushing, but sometimes I need to say, “No, thank you!” or “Oh, thank you but none for me today!” and permit myself to feel good about making a decision that’s right for me. I used to feel a little selfish about it, but now I realize that it’s taking care of myself, and I’m worth it!
6. Low fat or Fat free Cheese or Butter.
I love me some butter, and I really love some cheese. Blue, feta, cheddar, Swiss… Goat, Brie, mozzarella… Put cheese on pretty much anything, and I’m in. So because my love for cheese is real, true love, and I know it’s going to last forever, I know I need to learn how to eat it in moderation. I also know if I can’t just have one portion, I need to learn how to balance that cheesy goodness with lighter meals throughout the day. So rather than substitute the low-fat cheese I do not love, I’m learning how to eat the cheese I love more sensibly.
7. Drive-Thru Meals.
This is a bit of a controversy because many chains now offer healthy alternatives at their restaurants, and they’re no better or worse than what you make at home. But, this grab-n-go eating forces us to eat mindlessly while we drive, feed kiddo, and negotiate traffic. We don’t get to savor and truly enjoy our meal, and I derive so much satisfaction from sitting down, taking a minute to breathe, and really enjoying my meal.
8. “Fake” Sugar.
I know, I know, you were expecting this too. But it’s true, these artificial sweeteners have tons of chemicals, tons of preservatives and can actually slow, yes slow, your weight loss. I grew up in a house with pink, a little blue, and then yellow packets, and I can tell you, I don’t miss them today. I choose stronger coffee, ice my coffee, and sometimes use great half and half in my coffee, which is worth the calories/points and totally enhances, not masks, the flavor of the beans.
9. Anything that doesn’t taste as good as it looks.
We have a cake at least once a month in my office. Someone gets married, someone has a birthday, someone retires. So it seems like there is always cake in our breakroom. And while sometimes the cake is worth taking a bite (see: cannoli cream), most of the time the cake is day-old, too sugary, and just not delicious. In these moments, I honestly say “No, thank you!” and do not feel bad about saving my intake for things that taste as great as they look!
What do you think? Did you incorporate everything you ate before into your new menus, or did you eliminate certain foods to aid your weight loss? Share your thoughts in the comments below!
Dawn Parris says
I had to give up chips from the bag, or can (love Pringals!!) while I read. I fell into a habit of reading and munching,, It was tough to give up, but sooooo worth it. Just mindless snacking, and fattening me right up!! Good for you on number 5!! That is tough, to tell Aunt so-and-so that you will pass on her famous potato salad! Keep it up!!
Dottie says
Day 1….thanks for the info. Need to get rid of 70 pounds. Going to cut out diet pop first and see how it goes. Also trying to find out how to motivate myself to exercise more. Currently walk 15 min a day. Have exercise equipment just need way to get psyched about doing. Çhocolate candy and ice cream are my weakness. Thank you for great article and good ideas.
Melissa says
Did you cut out butter? It just seems so impossible to me. Heheh. Cheese and butter are basics in my house… You made smart and great choices! Hoping I can come up with a doable list of my own! Thank you!!
Lisa says
All sound right! It’s amazing at drive through how many calories you can take in if not careful and picky. I decided about 8 months ago I was going to get healthy and the first thing I cut was soda, regular and diet! Dropped 10 pounds in a week and half! I’ve started using MyFitnessPal and exercising, but it is still about moderation, like you said, especially on those trigger items 🙂 Down 52 pounds now 🙂
Tammy Kresge says
That’s awesome!! Go girl!
Crystal74 says
I follow these rules most of the time, and I’m just holding steady. In fact I probably gained a few over the years I started following these. So, each of us has to find our own list.
Tammy Kresge says
Yes so true!
clarelena says
Me too,,,,Ive lost 20 pounds without there and animal protein..!!
Summer says
Hi Alexis! Congrats on the weight loss! It is not easy! I have also lost 115 pounds. I have also had to cutout a lot of things as they have been huge triggers for me. I think each of us probably has our own list of foods that we need to identify and understand what will keep us from moving forward. For me, I do have some of the same foods as you. Crackers and chips, drive through foods. I also have to add candy, chocolate, ice cream, cookies, basically anything sweet. To each their own, right? And each of us have our own level of carbs/fat/protein that we need to eat each day to optimize weight loss. It’s a personal journey. We all have to become experts on ourselves.
It’s great to see someone else who has gone through the same thing that I have. And it’s great to see the different way that you approach your goals. Keep up the awesome work!
sofia says
thanks so much, my daughter just sent me this and it is all so true. bravo on your journey
Rhonda says
Just wanted to say hi, and that I can limit my sweets and drink my coffee black with a little bit of sugar. My love for cheese is the same. I eat a slice everytime I use cheese on a sandwich and then add two. Lol …: ) I’m drinking more water now. It is a stuggle for me to lose weight. I try to maintain my weight because I struggle to lose it. I’m 44 , 5ft 3 and 162 pounds. Rhonda
Michele says
I’m diabetic and I do use pure sucralose drops in my coffee. I also use heavy whipping cream which doesn’t have any carbs. It’s the only time I use it, 4 drops each in two cups of coffee. Otherwise, I don’t drink any sweetened beverage. Tons of water though. Chips can be a real challenge, so if I really crave something crunchy, I’ll eat a few (and I mean like 3) pork rinds from Aldi which have a fresh flavor, no carbs and quell the crunch crave! Soda is gross to me, but I’m diabetic. Drive through meals are a huge issue. I try to keep something with me (protein bar, even though it’s processed) in order to keep me from making super bad decisions. It’s a full time thought process trying to be healthy, but these are great tips.
Wanda Mundy says
As a Type II Diabetic with Kidney and Heart disease – there are simply many things I just CAN’T have. I am incredibly fortunate that I don’t have a sweet tooth – anything with processed sugar actually results in an “information overload” kind of nausea. And salt is verboten, too – so cheese is off the table. And I’m actually not fond of salt – so was never that fond of cheese.
My downfall is the starchy carbs – so I just don’t even buy or eat them, at all. Potatoes, Rice, Pasta, Corn, Peas, Bread. And if I find myself absolutely CRAVING starch – I’ll eat an orange sweet potato or ANY kind of squash (which I love).
We use “Way-Low” as a sugar substitute for baking, or coffee or tea – one-for-one – exactly as we’d use real sugar – which it sort of is. It’s about halfway down the Glycemic Index from sugar. Expensive – but worth it.
I’ve lot 42 lbs, so far – and am looking forward to breaking the 200 lb barrier, soon . . .
Ines Machado says
Hello I have everything you have and I need to loss weight. Can I ask how you lost that much weight?
Beth says
I got rid of potatoes and bread!
Robin Gillett says
I agree with Beth! I’ve gone gluten free and don’t eat any processed carbs. Have dropped 20 lbs!
Dolly says
Number 2! Solidarity sister! I’ve been re-watching since Gilmore Girls made its Netflix debut and have warned everyone I will not be available to do anything November 25th. I traded my chips for cross-stitching. It keeps the hands busy and I only snack or eat when the hunger strikes. Thanks for the list!
Nina says
YES!! This is exactly what I’m trying to do!! After years of joining and quitting and joining and (you get the picture) Weight Watchers, I’ve now concluded that they are going to be out of business so because the way of eating you described is way healthier! Thank you for your article! I’m slowly transitioning all those bad things out of my life and not missing them … Too much!! 😘
Andy says
Hi Tammy! This is an awesome post. I’ve successfully eliminated (or minimized) all of these foods from my list as well. Like you, I love me some real cheese, so I’m not gonna get rid of it ever! But I go for the real thing, which is rare or expensive where I live, so I use it as a rare treat I get to have around once a week. Getting rid of everything else has made a big improvement in my health and fitness.
Marsha says
Great post! I totally agree. I love what you say about foods you don’t love but take as to not offend anyone. That is just so true. Soda is definitely key. Anyone I work with, I find out if they drink soda, and if they do, I tell them, if you only do one thing, get rid of the soda. It’ll make a huge difference!
Pam Counts says
I eat everything I ate before! The key was finding healthier versions, skinnying existing recipes and smaller portions! I still bake! But substituting unsweetened applesauce for oil and egg nesters for eggs makes a huge difference in the Smart Points but doesn’t sacrifice flavor or texture! I reached lifetime a week ago, while eating skinny Ghirardelli brownies and spaghetti with marinara (home made)! Bon Appetite!
susan skoda says
Great article! I too removed those foods from my intake as well and kept 5 lbs below my goal weight and a life member going on 2 years. I can add to the list bread that is not full of protein and fiber and alcohol. I limit my alcohol intake because of no nutritional value and it allows me to go off my control. Thanks again for sharing this.
linda says
I agree. Somethings I allow myself to eat when I am out, then the amount is limited. not allowing any treats causes me to binge.
Tee says
I agree with most of these… Except I’m still shifting from the sweeteners in the coffee. It’s the only time I ever use them. Otherwise, I’ve learned to bake healthier with applesauce, yogurt and egg whites to enjoy the treats I crave! I always said I would only make the changes I can keep for the rest of my life.
Sylvia says
I recently tried something a young lady told me about at Whole Foods,because I have Type 2 Diabetes, I need a low glycemic impact sweetner..It is called Monk Fruit Raw..it is delicious and sweet and totally natural.I hope this helps.It does come in little packets..Orange packets.
Sylvia
Jackie says
You could try Coconut Sugar. It does not spike the insulin levels. I use it my coffee.
Anat Hochberg says
For me nothing beats the aromatic espresso without any dairy or sweet things in it. We all should learn to love our black coffee. The best thing is to experiment and find the beans and the roast that produces the coffee that you really like. Also recommended: cold brew coffee. You can heat it later in a small “finjan” /cezve, Middle Eastern small pot for making coffee.