please help!
Here is what works for me:
I weigh myself daily - no exceptions and I take action with any gain.
I know exactly how many calories I need to maintain and how many I must cut to lose
I have no illusions about big weight loss anymore. I need to cut 500 calories a day to go down a pound a week. If I can't do that then I cut 250 calories a day to lose a half pound a week. It is slow, but like the turtle it finishes the race for me.
Laura gave you the answer. Eat less, move more and no excuses.
A good place to start is If It Fits Your Macros
They have calculators that will give you the numbers of calories, fats, protein grams, and carbs for your goal.
Real life begins where your comfort zone ends
Getting/being/staying on track is a common theme for lots of us, myself definitely included in that.
When trying to get back on track and losing any weight regain it can seem insurmountable. For me, I break it down so it doesn't seem as huge of a deal.
Start off small. What habits are you now doing that you didn't do when you were losing? If you are grazing, eating more simple carbs, less lean protein, not exercising, drinking with your meals, etc., pick one of those habits to work on first. Getting back on track doesn't mean you have to do everything at once. For example, if you're grazing, clean out your kitchen, desk, purse with the food choices that you're grazing on. If grazing is one of your habits that you've went back to, stopping grazing will be a great first step to getting back on track.
As you feel you've got the one habit eliminated, take on another one, then another. Before long, you're back to your healthy habits that helped you lose weight initially and you'll be back on track.
Just remember, you did it once and you can do it again. 30 pounds is very doable.
