Congrats on the weight loss and food planning Jrz! Sorry for your loss of your doggie though. We do become attached to the critters.
Now, as for moderation-I am finding MFP to be very helpful. I can see, in black and white, what I eat, and its effects on me and my health. Calories in/good fats/carbs/sugars =versus= what the scale says and how I feel.
I am not a junk food junkie. Have never been a snacker nor a soda drinker. Do not care for wine nor beer, nor other alcoholic beverages. Things should be easy...right?
My weight maintenance/loss delimma is is Hypoglycemia due to PCOS. And now, toss in a healthy dose of peri-menopause.
What worked for me before peri-menopause, no longer applies.
So I have had to experiment. What foods, when, what to eliminate, what to add. Oh, and throw in a new spouse who apparently also is Aspergers. He has very picky food issues, along with familial food sensitivities. I tried eating like him for about a year. Nope. Nope. And did I mention...nope?
Can't do it. Eating like he does, makes me sick.....and fatter.
So, back to ....oh...that's when I found MyFitnessPal. Back in 2013. And, my food scale.
I actually had us both losing weight, by weighing our foods consumed. But I was not progressing at all. I ended up getting a foot injury, so basically went back to eating whatever.
Moderation? MFP helps me manage that. If I am super hungry (thank you PMS
).....then I will eat. A horse or 3. But I can see how my metabolism is higher then too. So I drop calories back when I am done with the monthly mess.
I don't eat white bread. Nor white sugar. Limited white flour. Not a candy/cake/snack/chips/soda eater. I get fat, just eating healthy on 3 meals a day. But then, I am also 5'2", with both sides of the family having types 1 & 2 diabetes. My highest weight was 247, briefly, back in 2007. Scared the poo outta me too. Acid reflux, sleep apnea, etc. I got it back down after being at 247 for 2 weeks.
Now, at 54, still dealing with peri-menopause and all it's joys....I have gotten to 182.
How? I adjusted my eating. We have chickens. So we have eggs. Almost too many. I started eating my big meal in the morning. Scrambled eggs, or cheese omelet, with picante sauce. And a small carb. Wheat toast, or now, 2 biscotti. Chocolate. Of course.
I can keep the breakfast around 650 cals, as I eat around 5-6 am. If I can eat a lighter lunch, I will. A small sandwich, tuna salad-light, egg sandwich, small amount of leftovers.
Then, I cook supper-basically to DH's tastes. I will either eat what he is having, or maybe a big plate of steamed frozen broccoli with a protein.
I pretty much have to cut back on white potatoes. I get fat eating them. I also cut back on corn and corn products. I don't normally care for desserts. I no longer buy white sugar, just the light brown turbinado sugar. I find it causes less arthritic joint pain with no more white sugar.
Bottom line=myfitnesspal helps me manage moderation. I have just come to accept that as I age, I need to be way more careful of what I eat, when I eat it.
And drink more water. After a kidney stone back in 2011, I now make sure I drink at least 72 oz a day.
I have not yet incorporated an exercise routine back into my day. For a while, with the arthritis competing against the peri-menopause, it hurt to even turn over in bed. Now, I am at least able to walk and function like a semi-normal person again.