Advice for beginning the weight loss process?

knburch20

Hi,
I'm currently trying to get back into shape and get back to 120 and be toned. I'm about 175 now. I used to be in great shape and I fell off the wagon. Any tips to losing weight? Workouts, weight loss supplements, recipes, motivational tips, etc? Thanks!

SueInAz

Read the Announcements at the top of the message board threads. There is great information in them for getting started.

Baby steps are key. Don't try to change your entire life overnight or you're bound to end up frustrated and overwhelmed and those lead to quitting. Get yourself into the mindset that you're making a lifestyle change and not something that you will eventually finish. Time-based goals for weight loss are bound to lead to "failure". Weight loss is not linear and you will lose pounds faster at the beginning than at the end.

Start out by simply logging everything you eat. Every single thing. Weigh solid foods and measure liquids that can't be weighed. Don't cheat yourself by underestimating calories eaten or overestimating calories burned in exercise. You're only cheating yourself. It's important to understand how much you were really eating before you started because it helps to establish the relationship between amounts of food and why you were gaining before. It also makes it easier to see where you can make simple changes that have a big impact.

Start strength training as soon as possible. In my opinion it's more important than doing cardio. It is easier to maintain the muscle you already have than to build new muscle. When we lose weight it is a combination of water, fat and muscle. Your body has built up muscles to move around your extra weight. If you can keep them as you lose weight you're going to look amazing when you've lost the fat that is covering them.

The measuring tape is a better tool than the bathroom scale for judging your progress. In addition to "Before" pictures, measure your chest, waist, hips, thighs and any other body part you want to track and start recording them in MFP now. When the scale isn't moving your body might still be shrinking especially if you're lifting weights.

getstrongkaylen

SueInAz wrote: »

Read the Announcements at the top of the message board threads. There is great information in them for getting started.

Baby steps are key. Don't try to change your entire life overnight or you're bound to end up frustrated and overwhelmed and those lead to quitting. Get yourself into the mindset that you're making a lifestyle change and not something that you will eventually finish. Time-based goals for weight loss are bound to lead to "failure". Weight loss is not linear and you will lose pounds faster at the beginning than at the end.

Start out by simply logging everything you eat. Every single thing. Weigh solid foods and measure liquids that can't be weighed. Don't cheat yourself by underestimating calories eaten or overestimating calories burned in exercise. You're only cheating yourself. It's important to understand how much you were really eating before you started because it helps to establish the relationship between amounts of food and why you were gaining before. It also makes it easier to see where you can make simple changes that have a big impact.

Start strength training as soon as possible. In my opinion it's more important than doing cardio. It is easier to maintain the muscle you already have than to build new muscle. When we lose weight it is a combination of water, fat and muscle. Your body has built up muscles to move around your extra weight. If you can keep them as you lose weight you're going to look amazing when you've lost the fat that is covering them.

The measuring tape is a better tool than the bathroom scale for judging your progress. In addition to "Before" pictures, measure your chest, waist, hips, thighs and any other body part you want to track and start recording them in MFP now. When the scale isn't moving your body might still be shrinking especially if you're lifting weights.

This is great! Especially strength training! I do like 2 30 minute cardio a week and 4 days of weight lifting with a 5 minute cool down..

I found that eating a lot a veggies (i still eat fruits, but not as much the veggies) helps. It feels your stomach up so you don't need to eat as much starch and protein.. But i am protein freak and I will make sure to eat at every meal/snack that i have.. if i dont, im not full...

take your time, don't worry about the scale too much. i've been between 135-140, my clothes are constantly shrinking. i was 125-130 in high school, but never a size 2... now im heavier and a size 2... (i credit that to weight lifting!)

girlviernes

don't be afraid of dietary fat and "carbs" but measure them carefully using trusty food scale.

log it all!

Make friends on here.

wkwebby

Don't be fixated on the scale and your goal weight. You will find as your body changes, this goal can change too. Take measurements as well as weight (inches around waist, bust, and thighs, etc.) as indicators that you are getting to where you want to go.

I am still 12 lbs from what I thought would be my goal weight, but I'm happy enough right now that I may just stay here in maintenance. We'll see.

Try to get strong not just thin. Your body will thank you. Good luck!

Cherimoose

knburch20 wrote: »

I used to be in great shape and I fell off the wagon

Do what you did when you were in great shape.

Liftng4Lis

Weigh and measure everything and get moving. Eat at a deficit and you'll lose

amtru2015

The first and most important thing you need to do is revamp what you are putting into your body. You can kill yourself in the gym but if you eat junk and/or overeat, you wont see the results you're wanting. Really dig into how to fuel your body. Once you get that down, you'll be ready to dig into the iron.