So disappointed in myself!
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RE: foods that help you feel full longer...go for protein, healthy fats and high fiber. Don't worry about going over your protein or fat limits if youre using the MFP defaults. That is, of course, assuming you don't have a medical condition which makes you need to limit either, then of course do whatever your doc says to do.
I also find that less processed and more whole foods help - like steel cut oats stick with me better than instant oatmeal.
Set realistic expectations... I like that you changed your goal to 1 pound per week to give some wiggle room. Know too that if you exercise and log it here, MFP gives you extra calories. Be careful with those though, only eat back about half as they tend to overestimate.
Make small changes. If you get too gung-ho and try to change everything at once, you're more likely to fail. If you make gradual changes that you feel comfortable with, the rate of success is much higher.
Best of luck!0 -
Thanks Minnie, I'll try for more protein and fiber and see if that makes a difference.0
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This post has a lot of numbers, please read it to the end. I just put your info into the Scooby TDEE calculator with a sedentary setting (google it if you want to play with the numbers).
Your BMR - 1462
Your sedentary TDEE - 1754
2 lbs a week is 1000 calories off your TDEE - 754 (MFP will not recommend lower than 1200)
1.5 lbs a week is 750 calories off your TDEE - 1004 (again MFP will not recommend lower than 1200)
1 lb a week is 500 calories off your TDEE - 1254
I'm just showing you why MFP is giving you the numbers you're getting. Eating this low in calories is VERY hard (emotionally and hunger wise) and can be harmful (nutrition wise).
You have two choices:
1. Eat 1254 a day and be happy with 1 lbs a week loss.
2. Increase your activity level from sedentary, so you can eat more. (More calories burned = more food you can eat to lose the same weight) For example, adding in 1-3 hours a week of "light exercise", like walking, increases your TDEE to 2010. You could eat 1510 calories a day and still lose 1 lb a week.
I would recommend option 2. Still aim for 1 lb a week loss, but add exercise and eat back most of your exercise calories. This way you can eat more food, which personally makes me happier.
Please don't eat less so that you will lose faster. The better option is to pick a plan you can stick with in the long term. Going super strict increases your chances of giving up. Going more moderate increases your chances for success.
This next year will pass anyway, would you rather be 52 lbs lighter because you went with a moderate weight loss and could stick with it, or be at the same weight because you went too strict and gave up?0 -
SingRunTing wrote: »This post has a lot of numbers, please read it to the end. I just put your info into the Scooby TDEE calculator with a sedentary setting (google it if you want to play with the numbers).
Your BMR - 1462
Your sedentary TDEE - 1754
2 lbs a week is 1000 calories off your TDEE - 754 (MFP will not recommend lower than 1200)
1.5 lbs a week is 750 calories off your TDEE - 1004 (again MFP will not recommend lower than 1200)
1 lb a week is 500 calories off your TDEE - 1254
I'm just showing you why MFP is giving you the numbers you're getting. Eating this low in calories is VERY hard (emotionally and hunger wise) and can be harmful (nutrition wise).
You have two choices:
1. Eat 1254 a day and be happy with 1 lbs a week loss.
2. Increase your activity level from sedentary, so you can eat more. (More calories burned = more food you can eat to lose the same weight) For example, adding in 1-3 hours a week of "light exercise", like walking, increases your TDEE to 2010. You could eat 1510 calories a day and still lose 1 lb a week.
I would recommend option 2. Still aim for 1 lb a week loss, but add exercise and eat back most of your exercise calories. This way you can eat more food, which personally makes me happier.
Please don't eat less so that you will lose faster. The better option is to pick a plan you can stick with in the long term. Going super strict increases your chances of giving up. Going more moderate increases your chances for success.
This next year will pass anyway, would you rather be 52 lbs lighter because you went with a moderate weight loss and could stick with it, or be at the same weight because you went too strict and gave up?
SingRunTing - thank you! This makes a lot of sense.
Can you explain what exactly TDEE stands for?
I changed my stats to reflect my proper weight, goals, etc and decreased my lbs per week to 1 lb and my calories did increase from 1200 to 1410. I think I'll try this for now, maybe for this week and see what I feel like at the end of the week. If things don't improve, I'll try to up the calories to 1500.
Yes, I'd most rather be 52 lbs lighter for sure!!
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I do lack confidence for sure. Never had any confidence since I was a little girl. I "think" I can do this, but then I think it's unattainable. I read the success stories here from people and I think, "Why isn't that Me?" I have NO will power, and I freely admit that. I DO want to lose weight, I really do. I've struggled with my weight for the past 12 years so you'd think by now I'd get my *kitten* in gear and DO SOMETHING about it.
I guess part of me just worries about failure and who I will disappoint if I can't do this. Of course I want to do this for ME first and foremost, but having the family know that your trying to lose weight then failing is just not something I want to go through.
This is why mindset is important as well as your relationship with food. Honestly its straightforward eat at a deficit, move a bit more rinse and repeat. What you need is to take on board the message and commit. Its a bit of a leap of faith but one you start doing the above you will lose weight. You then need to start developing some determination that you will sustain it. Success breeds success. It must be heartbreaking depressing and exhausting starting and then giving up it also saps your self confidence, multiply that over a lifetime and I do understand how it rules peoples lives ive seen it.
Im on my first diet, its going fine and im quietly determined and optimistic. No big statements, but I fully intend to complete. You need that type of focus that you can do it. If you need a friend to hold your hand and lead you through the MFP way, sensible sustainable dieting by creating a deficit, moderating portions and accurate logging, then feel free to add me.
I dont care whether you have 100, 200 300 lb to lose, you arent your weight, its just a case everyone starts somewhere, but you wont get anywhere unless you start and you wont get to your destination unless you sustain. Be friends with yourself, dont demonise food and start being smarter about the whole process as a change of habits rather than a tortuous denial thing. Its not altogether easy, but in no way is it impossible as the people in the success stories show. You always have a choice to do things that get you to your destination or to do things that dont. Small victories will build your confidence.
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Thank you 999tigger. Very well said!0
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actonangels1 wrote: »
Can you explain what exactly TDEE stands for?
Here is a great thread that explains TDEE:
http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p10 -
Thanks. That helps a lot!0
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It's funny. Every night I go to bed and I tell myself, "That's it!!" "I'm so done, and I am going to do this!" Wednesday comes along and it's my dart night. I think, "What's a couple of beers?" I come home, get the munchies, and eat!
I'm good Thursday and Friday - come Friday night after a long week at work... Hubby has a few beers, so I do too! Saturday comes along, I eat good in the morning. Afternoon hits, maybe company drops in, we're sitting on the deck, "Hey, maybe I'll have a few beers!" (really, I'm not an alcoholic) Seems that way though doesn't it?
I know I see a pattern here.....BEER!
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I have days like that and I don't freak out. The next day I do a little extra at the gym, eat 3 really sensible meals and keep it moving! Just a small set back. If you keep thinking negative, you'll say "f" it and eat even more--I know, I use to do that alot!
DON'T BE SO HARD ON YOURSELF
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Yes, you're an awful person...NOT!
We all fall off, and what helped me was a weekly, planed cheat day. I lost almost 90 pounds and kept it off 3 years now. Find whatever works for you.
Good Luck!0 -
It's only failure if you stop trying.0
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Ever heard the saying, "Fake it until you make it"? A lot of us just have to continually fake it. Eventually we will make it. In other words, keep at it. Just because you fell off the wagon doesn't mean you can't get back on. Good luck!0
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Just take it day by day, I've fallen off the wagon so many times I've lost count...but you know what...I get right back on it every time because I refuse to give up.0
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Hey I know how you feel, add me as a friend we can do this together. I lost 50lbs this year and gained it all back the last three months. I hate myself. I decided food is more important and ignored the truth as I saw it happening. Now I am trying to rebuild my motivation and add friends that will help keep me on track!0
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I had to start at .5/week and get a good solid bit of success at keeping to that (1930 calories and eating back all exercise cals) and now I am up to 1.5/week and it's honestly been quite painless. Slow going and I do still go "over", but when I went too far before my "over" days were 3-5k calories days (just like I used to regularly eat) and now my "over" days tend to be right around maintenance level calories (more like a little above 2k).
I cannot advocate enough for starting small. Also for exercise I have started with walking and just any plain easy movement that is more than before, even if it's just a stroll around the block.0 -
actonangels1 wrote: »
I guess part of me just worries about failure and who I will disappoint if I can't do this. Of course I want to do this for ME first and foremost, but having the family know that your trying to lose weight then failing is just not something I want to go through.
I totally could have written this! I haven't told a soul other than on here that I have begun this journey AGAIN simply because of how many times I have failed. If you need another "friend" for support, feel free to add me!
No as far as "falling off the wagon".... you are still here... so in my book you are still IN the wagon! One of my favorite quotes is: "Weight loss is like driving: If you ever veer off the road, just make a U-turn and head back in the right direction."
Good luck!
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Seriously, quit thinking about it as "falling off the wagon". Life happens. Don't make it harder than it is. Don't restrict yourself more than you need to. Have fun, go out to eat sometimes, don't stress about it. As long as its the occasion and not the norm, you will be fine.0
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Set some realistic expectations. Plenty of people have lost weight with drinking beer. It is a matter of accounting for it. We all started somewhere, do your best. Some days are great some days are harder than others. You have identified your days that are harder. How are you going to incorporate a few beers into your calorie goal?0
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actonangels1 wrote: »So, here I am, just week 2 of this and I have already fallen off the wagon, not once, but twice. I just don't know how to stay motivated and keep on track. I guess I just love food that much, as well as having a few drinks! VERY bad, I know!
I need a swift kick in the butt to keep me on track. Perhaps taking some pictures of myself and posting them on the fridge might work... or just bolting down the fridge all together!
Anyone else have trouble staying motivated and going WAY off track very early on?
Anyone offer any tips to help a newbie stay on track?
I don't think I'm eating enough to begin with (1200) calories, which could be part of my problem. I really need to beat this thing!!!
I agree with what most people have said in that 1200 calories is a little too low because you will burn out quickly. I don't know what your previous caloric intake was like, but as one person said if it was 2,500 then take it down to 2,100 for a week (or two if you want) and then do another deficit and then another. If you cut your calories in half right away then your body is going to be like WTH and you might be able to make it for a week or two but eventually you crash.
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actonangels1 wrote: »So, here I am, just week 2 of this and I have already fallen off the wagon, not once, but twice. I just don't know how to stay motivated and keep on track. I guess I just love food that much, as well as having a few drinks! VERY bad, I know!
I need a swift kick in the butt to keep me on track. Perhaps taking some pictures of myself and posting them on the fridge might work... or just bolting down the fridge all together!
Anyone else have trouble staying motivated and going WAY off track very early on?
Anyone offer any tips to help a newbie stay on track?
I don't think I'm eating enough to begin with (1200) calories, which could be part of my problem. I really need to beat this thing!!!
Maybe you can set specific times, places to associate with food? I find it helps!
The rest of the time,keep busy! You can do it!0 -
Trust me that high amount to lose may seem astronomical when you start, but when you start losing at it just gets smaller and smaller. I set mine to 80 and, slowly but surely I'm halfway there and I really feel like I've accomplished something.0
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For me,using my exercise calories is not an option. I usually log in about 400 exercise calories a day, and sometimes more, thinking of it as something that helps me along with my weight loss and increased health and energy. If I use those calories I do not lose weight! since I have gone paleo it is much easier and the weight is coming off faster. Only 2 lbs. to goal!0
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Another way to think about it, if this helps, is a weekly calorie average. Maybe you eat just a tad less 4 days a week so that you can have a beer on those 3 nights. It really is a balancing act between what you can realistically achieve every day and what you can live with and not make your life miserable! I promise you it's possible (I've lost 80 lbs so far), but you must believe in yourself. I also found it helpful, at first, to not even think of it as any kind of change. I just quietly decided I would start logging my calories. If I failed, no one would even know. I found it so eye opening, and doable, that I just kept doing it.0
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actonangels1 wrote: »
I guess part of me just worries about failure and who I will disappoint if I can't do this. Of course I want to do this for ME first and foremost, but having the family know that your trying to lose weight then failing is just not something I want to go through.
I totally could have written this! I haven't told a soul other than on here that I have begun this journey AGAIN simply because of how many times I have failed. If you need another "friend" for support, feel free to add me!
No as far as "falling off the wagon".... you are still here... so in my book you are still IN the wagon! One of my favorite quotes is: "Weight loss is like driving: If you ever veer off the road, just make a U-turn and head back in the right direction."
Good luck!
LOVE THIS!!!!
Thank you!
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rkalllison wrote: »That's a decent amount of calories. Weigh everything, eat half your plate of veggies with each meal, 1/4 protein and 1/4 starch. Try to eat fruit as a snack, with the occasional (maybe once a week) sweet snack (cookie or a chocolate). You'll find that 1400 calories is manageable.
Keep us posted. You're not alone.
^^^You can have the cookies as long as you don't over do it and it fits within your day...please DO NOT LIMIT YOURSELF!!!
Some limitations are necessary with 1400 calories/day. By all means, eat all the cookies if you wish to be hungry for the day. A treat is a treat and completely enjoyable. One should always enjoy all the things one likes to eat ....but in moderation, which means limitations.
Enjoy the sweets; just be aware of how they fit into your calorie allotment.
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Thank you all so very much for the support. I feel good... today at least that I can do this! One step at a time!0
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ruffnstuff wrote: »Another way to think about it, if this helps, is a weekly calorie average. Maybe you eat just a tad less 4 days a week so that you can have a beer on those 3 nights. It really is a balancing act between what you can realistically achieve every day and what you can live with and not make your life miserable! I promise you it's possible (I've lost 80 lbs so far), but you must believe in yourself. I also found it helpful, at first, to not even think of it as any kind of change. I just quietly decided I would start logging my calories. If I failed, no one would even know. I found it so eye opening, and doable, that I just kept doing it.
Wow! Congratulations! 80 lbs seems so far away for me, and I'm sure it is. I'm sure it seemed that way for you too. That's awesome!
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I agree with all the above. We need to be more mindful of what we are eating and drinking and why. We need to keep our focus on the 'prize' or the goal. We need to allow ourselves to be human and to make mistakes. We just need to keep at it and take our little successes as strength to keep going in the right direction.
Also, I have a tip that might help you. (This is a good reminder for me to do this for myself, again, too.) I read a book once called "The Beck Diet Solution". It wasn't a diet. It was cognitive therapy for dieting to work with any diet plan. So, here's what you can do right now to help yourself succeed. Write down on an index card or business card (whatever you can keep on you every day) the reasons why you want to lose weight. It could range from "I want to feel healthy" to "I want to feel sexy" to "I want to be a size 6 again" to "I want to enjoy shopping for clothes", etc. Take the card out several times a day and read it. Also read it whenever you are tempted to eat or drink something you shouldn't.
I'd love to hear if you implement this, and if so, how it worked for you.
Regardless, I wish you all the very best. YOU deserve it! (And, so do I). :-)0
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