How did you lose weight? (I'm new to this)
valcala23
Posts: 35 Member
What workouts did you do? How long did you perform your workouts? What foods did you cut off to see results? What foods did you add to your new diet? How much weight did you lose? Where there mistakes you did, What did you learn from your mistakes?
Share your story it would help me im new to this...
Share your story it would help me im new to this...
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Replies
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Ate less calories. That's it. Seriously, 17lbs in about 120 days. Slow, but it's off and I'm in my goal jeans.0
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Buy a food scale. Log everything you eat. Learn how many calories you are actually eating. Then use a TDEE calculator (Google it) to determine how many calories you should be eating. Eat that many calories. Weight loss engaged.
You don't have to eliminate any food.
If you want to workout, do it. Find something you like. But if you are eating in calorie deficit, you don't HAVE to exercise.
I like running, yoga, and Stronglifts 5X5 weightlifting. They have an app you can follow at stronglifts.com. If you don't know how to perform the lifts, you can use Youtube to learn form.0 -
Four words.... Eat less, move more.0
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Start here - http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
then read this - http://community.myfitnesspal.com/en/discussion/1235566/so-youre-new-here/p1
Personally, I cut my calories back by determining my TDEE and taking off 10%. I work out 4-5 times a week, 3 days strength training 2 days HIIT. I had gone from 169 down to 138 doing this consistently (I'm 5'5") - then I slacked off and gained back 10 pounds....working on retraining myself now.
Make a plan and stick to it, that is all there is too it. You have to be consistent.0 -
Archerychickge wrote: »Four words.... Eat less, move more.
Theres specific questions i asked if you dont want to post your story please dont post at all...!-2 -
I didn't really do any workouts, didn't cut out any specific food, didn't add any specific food, just stuck to my calories and lost 55lbs.
My main advice would be to weigh everything with a food scale if you're not already. While cutting out any specific food isn't necessary, it's worth looking at what foods you like and which of those foods are lower in calories. For example, I like lasagne just as much as burgers and chips, but lasagne tends to be lower in calories, so I have that more often now. I like Kitkats just as much as Mars bars, but Kitkats are less than half the calories, so I'll have one of them instead. I still have a Mars bar if I can fit it in, but if all I want is some chocolate I'll have the lower calorie option.
I still don't really do any workouts but I do do a lot more walking than I used to - I always take the stairs, I always walk during lunchtime at work, I sometimes walk home. I would have never done any of that before, but now it's just habit. I also started putting more effort into walking faster, and now my walking speed is naturally faster, which means I can walk further and burn more calories at lunch. Getting a Fitbit has really motivated me to do more walking, too, so do look into it if you think something like that would also work for you.
All you need to know is that it's all about calories. Do whatever works for you if it fits your calories. Eat chocolate, skip breakfast, eat before going to bed. And don't worry about having a break once in a while if it's a special occasion, one meal won't ruin your diet.
Good luck!0 -
Log my food, measure everything, eat healthy 90% of the time, keep within my calorie range, exercise. Simple life changes.0
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Me too ... ate fewer calories. Did some walking, kept active and off my behind. I've lost 24 lb so far.
It's good to build a support system here as well ... feel free to add me.0 -
Archerychickge wrote: »Four words.... Eat less, move more.
Theres specific questions i asked if you dont want to post your story please dont post at all...!
One note about these forums: once you make a post, it's open for anyone to comment on. If you don't like a response, consider just moving on. You can't really control the dialogue on a post, even if you did start it.0 -
To lose the weight... Seriously I just ate less, it really is just math.
For fitness, body composition and strength I lift heavy.
I lost 42lbs in 8 months, I slacked over winter and gained back 10lbs. Slacking wasn't my mistake though, my mistake was getting down over the 10lbs instead of celebrating the 32lb loss and moving forward.
As for diet... I eat what I want. If I was to deprive myself any certain food, I do not believe that it would be sustainable. Plus I can be a brat and denying myself anything only increases my desire for it.
Eta.... I have tried to increase protein intake.
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Eat less and/or move more. You need to find a balance you can live with for awhile. After the weight is gone....the work isn't done. You will still need to maintain your new weight.
What I recommend is look for lifestyle changes. I found that if I dieted one way and started exercise I hated....I could lose the weight....BUT when I stopped eating that way and I stopped exercise the weight came back. This is why I'm not a fan of....don't eat X, Y, and Z to lose weight. Unless I plan to quit - chocolate, ice cream, etc. forever....dieting with zero chocolate and zero ice cream really teaches me nothing.0 -
Archerychickge wrote: »Four words.... Eat less, move more.
Theres specific questions i asked if you dont want to post your story please dont post at all...!
There really isn't much more to a weight loss story than that. Ingesting less calories than you burn is what it all boils down to in the end.
Personally, I've lost nearly 50lbs since November by being honest with myself, and my calorie intake. I also started going to the gym to run in order to burn off even more calories. I was lifting for a while, but I injured my idiot self, and will resume lifting when I'm all healed up.
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Just curious if you dont mind me asking how long did it take you to go from 169 to 138?Nice2BFitAgain wrote: »Start here - http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
then read this - http://community.myfitnesspal.com/en/discussion/1235566/so-youre-new-here/p1
Personally, I cut my calories back by determining my TDEE and taking off 10%. I work out 4-5 times a week, 3 days strength training 2 days HIIT. I had gone from 169 down to 138 doing this consistently (I'm 5'5") - then I slacked off and gained back 10 pounds....working on retraining myself now.
Make a plan and stick to it, that is all there is too it. You have to be consistent.
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I first started by cutting out alcohol and soft drinks. Not saying they're bad, they just added calories up way too quick for me... And I found I would rather eat my calories. I don't eat very many fried foods. Bake, roast or grill most things.
Exercise is my downfall but my best advice is find something you like. One thing I enjoy is playing Just Dance with my daughter. It's fun. It burns calories and time goes by quickly.
Also, I had to let go of the " either I do it perfect or not at all". You know the well, I ate that cookie; there goes today. I will start over tomorrow. No, not cool. Now, I'm like I ate the cookie. It is what it is. How can I recover from it?
Good luck!
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No working out?kristen6350 wrote: »Ate less calories. That's it. Seriously, 17lbs in about 120 days. Slow, but it's off and I'm in my goal jeans.
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Tracked all my food and drinks, came in under my calorie goal.
Ate foods high in protein and low in calories
I cut out sugary drinks (not soda for me but juices) I miss my juice, but I love my skin being clear!
I exercise 6 days a week, but that's because it keeps me motivated. If I'm exercising it doesn't make sense to go home and eat junk. I did Boot Camp classes at my gym and have now started cycle classes to keep pushing myself. I have done mostly cardio and lost 36lbs so far.
I also enjoy the Protein Shakes my gym sells... awesome flavors that taste great... even a "Candy Bar Craving" shake that taste like a liquid peanut butter cup!0 -
No working out?kristen6350 wrote: »Ate less calories. That's it. Seriously, 17lbs in about 120 days. Slow, but it's off and I'm in my goal jeans.
You don't have to work out in order to lose weight. You only have to eat less calories than what your body uses through your daily activity.
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I started by walking every morning pushing my 2 children in a stroller. Then I started eating about 1300 cals a day. I was eating about 2000. I eat my refined carbs in the morning or lunch, and at dinner I would eat my complex carbs (sweet potatoes ect...) I have lost 33lbs in about 6 months. I'm sedentary for the most part ( In college for my M.S in Nutritional Science. Will be a pediatric dietitian soon!! ) I have learned that if I deny myself foods like chips or chocolate, I would eventually binge on them and go back into my old eating habits. I personally believe that you should never make a drastic change in your eating habits, unless they are sustainable. Best of luck! 0
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thanks for sharing this i exactly the advice i need...To lose the weight... Seriously I just ate less, it really is just math.
For fitness, body composition and strength I lift heavy.
I lost 42lbs in 8 months, I slacked over winter and gained back 10lbs. Slacking wasn't my mistake though, my mistake was getting down over the 10lbs instead of celebrating the 32lb loss and moving forward.
As for diet... I eat what I want. If I was to deprive myself any certain food, I do not believe that it would be sustainable. Plus I can be a brat and denying myself anything only increases my desire for it.
Eta.... I have tried to increase protein intake.
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No working out?kristen6350 wrote: »Ate less calories. That's it. Seriously, 17lbs in about 120 days. Slow, but it's off and I'm in my goal jeans.
Working out is for fitness & health. Sure it burns a few calories, and the right kind of exercise can help you keep lean muscle (strength training). Plenty of people who cannot exercise lose weight. Exercise is not mandatory. In fact MFP will give you a calorie deficit with zero exercise factored in. It's up to you.0 -
No working out?kristen6350 wrote: »Ate less calories. That's it. Seriously, 17lbs in about 120 days. Slow, but it's off and I'm in my goal jeans.
Nope. Maybe a few walks here and there when it got nice, but no. Eating less calories, staying under my limit, every day. The weight comes off. No exercise.0 -
I agree, you can't go in with the mindset of 'I just want to lose weight, and fast' - you have to know that there isn't some magic end date. You cannot ever go back to the former lifestyle that you had that made you gain the weight. So you need to make changes you can live with for the rest of your life.
I like to eat more (and drink alcohol occasionally) so I choose to make time for moving more to help me lose and keep weight off.
I go to the gym 4-5x per week but I only spend 35 minutes at the gym. I walk 1/2 a mile to from my parking garage to work and I do it as fast as I can to give me a little boost in calorie burn. On the weekends, I don't think I sit down all day until dinner time, I am constantly moving.
I lost the weight in segments, 20 pounds from January to June. I had lost 10 pounds in the year prior to that and had maintained that, then lost the next 20 in 6 months.0 -
Archerychickge wrote: »Four words.... Eat less, move more.
Theres specific questions i asked if you dont want to post your story please dont post at all...!
Okay, I'll give you the unabridged version. I've lost 85 pounds so far. I eat the exact same foods I ate before, but MUCH smaller portions. I bought a food scale and weighed/measured everything I put in my mouth. I got off the sofa and MOVED. I walked. cleaned, and generally just got active.
There is no magic diet, or workout plan, or single thing that will work for everyone. You have to find what works for you. But first you have to get honest with yourself about a few things...
First, what isn't working for you. Are you eating too much? eating unhealthy foods? exercising too little? Find out what you're doing wrong so you can figure out what to do right.
Second, What are your goals? Are they realistic? Are they maintainable? Are they healthy?
Last, what are YOU going to do to get there?
THEN DO IT. No amount of coaching from people here or any other website will make you successful unless you know where you want to go,0 -
I know you probably think, "ok, everyone's giving me these "typical" "easy" answers that I've heard a million times before," but it's because they are the absolute truth. It took me a LONG time to realize this and have my epiphany moment. Seriously. Soak it in now, and not after a decade of crazy yo-yo'ing and trying to figure out the "magic secret" like me. lol. It's 100% about the math and science of it. In order to lose weight, you have to eat at a caloric deficit. Although it's easier said than done, that's really it.
Read this: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1
...Read the post, read the comments. Read them over and over and over until you have your ah-ha moment like I did.
The thing I personally still struggle with (in my brain) is remembering this: "Eat at a deficit to lose weight; exercise for health and fitness." I've been exercising consistently, hardcore, high-intensity forever. I'm a gym rat. Sometimes I've been a 145lb gym rat, sometimes I've been a 210lb gym rat. Sometimes I've lost massive amounts of weight while doing "workout x y or z," and sometimes I've gained that weight back, all while working out even harder. I've told people I've had "massive success with such-and-such workouts the first time around, but not the 2nd time around," etc. ... I know now, that my weight loss successes/"failures" have been 100% nutrition-related. I had it hammered in my head so many times, but it just never sank in until I really delved into MFP. I let pregnancy, medications, hormonal issues, stress, and every other thing I could think of BESIDES "calories in vs. calories out" be my excuse.
I would say, "I eat all healthy foods...I eat salads every day...I only "cheat" now and then...I eat "clean". Then, my trainer, who's a total MFP guru, told me something that stuck hard and fast. She said, "You can eat the 'cleanest & healthiest' foods in the world...but 6,000 calories of 'clean, healthy' food...is still 6,000 calories. Yes. Yes. Yes. Back to calories in vs. calories out. I then realized my "clean eating" obsession was what helped me gain back 40lbs of pregnancy weight that I had already lost!!!
Also, for me, the "automatic" calorie burn calculations MFP puts out are highly inflated, so either use a HRM or only eat back like half of your exercise calories to be safe. (Yes, you can eat back exercise calories and stay in a deficit. MFP calculates your daily calorie goal as if you were trying to lose weight without taking additional exercise into account.
Oh yeah, and I ONLY ever enter "intentional" exercise (for example, I don't eat back 100 calories if I spend 1 hour cleaning my house, or total up the minutes I spend "incidentally" doing things like walking to my car or taking the stairs at work, etc. That's just how I roll, but I know a lot of people track steps and house chores, so play around with what works).
And, remember this...I've heard it on MFP forums a million times over: "Weight loss isn't linear." If you don't lose for a couple weeks, don't think you are "failing." It takes time. Some weeks I'm up, some weeks I'm down. Some weeks I stay the same. Some weeks I drop a few lbs at a time.
One last thing...treat MFP like it's Facebook. I don't even have a fb account anymore. This is the only social media I use. All of my MFP friends are friends in "real life" and I make my diary public. Support and accountability. Be active in the MFP community. This social media site has a purpose. I used to spend hours on facebook. At least on here, I'm on it and in it for my health.
I hope all of this helps!!!0 -
Archerychickge wrote: »Archerychickge wrote: »Four words.... Eat less, move more.
Theres specific questions i asked if you dont want to post your story please dont post at all...!
Okay, I'll give you the unabridged version. I've lost 85 pounds so far. I eat the exact same foods I ate before, but MUCH smaller portions. I bought a food scale and weighed/measured everything I put in my mouth. I got off the sofa and MOVED. I walked. cleaned, and generally just got active.
There is no magic diet, or workout plan, or single thing that will work for everyone. You have to find what works for you. But first you have to get honest with yourself about a few things...
First, what isn't working for you. Are you eating too much? eating unhealthy foods? exercising too little? Find out what you're doing wrong so you can figure out what to do right.
Second, What are your goals? Are they realistic? Are they maintainable? Are they healthy?
Last, what are YOU going to do to get there?
THEN DO IT. No amount of coaching from people here or any other website will make you successful unless you know where you want to go,
Thanks thats much better im asking because i would eat whatever i wanted and not gain a single pound i was skinny until my son was born after that i got "fat" even after eating yhe same food from before when he was born im askin for advice here this is all new to me any KIND advice would be helpful without taking it the wrong way i hope you understand me.0 -
Thanks this is really helpful.MelWick524 wrote: »I know you probably think, "ok, everyone's giving me these "typical" "easy" answers that I've heard a million times before," but it's because they are the absolute truth. It took me a LONG time to realize this and have my epiphany moment. Seriously. Soak it in now, and not after a decade of crazy yo-yo'ing and trying to figure out the "magic secret" like me. lol. It's 100% about the math and science of it. In order to lose weight, you have to eat at a caloric deficit. Although it's easier said than done, that's really it.
Read this: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1
...Read the post, read the comments. Read them over and over and over until you have your ah-ha moment like I did.
The thing I personally still struggle with (in my brain) is remembering this: "Eat at a deficit to lose weight; exercise for health and fitness." I've been exercising consistently, hardcore, high-intensity forever. I'm a gym rat. Sometimes I've been a 145lb gym rat, sometimes I've been a 210lb gym rat. Sometimes I've lost massive amounts of weight while doing "workout x y or z," and sometimes I've gained that weight back, all while working out even harder. I've told people I've had "massive success with such-and-such workouts the first time around, but not the 2nd time around," etc. ... I know now, that my weight loss successes/"failures" have been 100% nutrition-related. I had it hammered in my head so many times, but it just never sank in until I really delved into MFP. I let pregnancy, medications, hormonal issues, stress, and every other thing I could think of BESIDES "calories in vs. calories out" be my excuse.
I would say, "I eat all healthy foods...I eat salads every day...I only "cheat" now and then...I eat "clean". Then, my trainer, who's a total MFP guru, told me something that stuck hard and fast. She said, "You can eat the 'cleanest & healthiest' foods in the world...but 6,000 calories of 'clean, healthy' food...is still 6,000 calories. Yes. Yes. Yes. Back to calories in vs. calories out. I then realized my "clean eating" obsession was what helped me gain back 40lbs of pregnancy weight that I had already lost!!!
Also, for me, the "automatic" calorie burn calculations MFP puts out are highly inflated, so either use a HRM or only eat back like half of your exercise calories to be safe. (Yes, you can eat back exercise calories and stay in a deficit. MFP calculates your daily calorie goal as if you were trying to lose weight without taking additional exercise into account.
Oh yeah, and I ONLY ever enter "intentional" exercise (for example, I don't eat back 100 calories if I spend 1 hour cleaning my house, or total up the minutes I spend "incidentally" doing things like walking to my car or taking the stairs at work, etc. That's just how I roll, but I know a lot of people track steps and house chores, so play around with what works).
And, remember this...I've heard it on MFP forums a million times over: "Weight loss isn't linear." If you don't lose for a couple weeks, don't think you are "failing." It takes time. Some weeks I'm up, some weeks I'm down. Some weeks I stay the same. Some weeks I drop a few lbs at a time.
One last thing...treat MFP like it's Facebook. I don't even have a fb account anymore. This is the only social media I use. All of my MFP friends are friends in "real life" and I make my diary public. Support and accountability. Be active in the MFP community. This social media site has a purpose. I used to spend hours on facebook. At least on here, I'm on it and in it for my health.
I hope all of this helps!!!
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What workouts did you do? How long did you perform your workouts? What foods did you cut off to see results? What foods did you add to your new diet? How much weight did you lose? Where there mistakes you did, What did you learn from your mistakes?
Share your story it would help me im new to this...
I walked. It varied, 30 minutes to an hour depending on my mood. I cut out no foods, I didn't add any foods. I lost 33 pounds. My mistake was letting myself get off course over the holidays. But I maintained and I learned that it's an endurance race, not a sprint. I will still get to the finish line eventually as long as I continue to cut calories.
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Thanks this is really helpful.MelWick524 wrote: »I know you probably think, "ok, everyone's giving me these "typical" "easy" answers that I've heard a million times before," but it's because they are the absolute truth. It took me a LONG time to realize this and have my epiphany moment. Seriously. Soak it in now, and not after a decade of crazy yo-yo'ing and trying to figure out the "magic secret" like me. lol. It's 100% about the math and science of it. In order to lose weight, you have to eat at a caloric deficit. Although it's easier said than done, that's really it.
Read this: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1
...Read the post, read the comments. Read them over and over and over until you have your ah-ha moment like I did.
The thing I personally still struggle with (in my brain) is remembering this: "Eat at a deficit to lose weight; exercise for health and fitness." I've been exercising consistently, hardcore, high-intensity forever. I'm a gym rat. Sometimes I've been a 145lb gym rat, sometimes I've been a 210lb gym rat. Sometimes I've lost massive amounts of weight while doing "workout x y or z," and sometimes I've gained that weight back, all while working out even harder. I've told people I've had "massive success with such-and-such workouts the first time around, but not the 2nd time around," etc. ... I know now, that my weight loss successes/"failures" have been 100% nutrition-related. I had it hammered in my head so many times, but it just never sank in until I really delved into MFP. I let pregnancy, medications, hormonal issues, stress, and every other thing I could think of BESIDES "calories in vs. calories out" be my excuse.
I would say, "I eat all healthy foods...I eat salads every day...I only "cheat" now and then...I eat "clean". Then, my trainer, who's a total MFP guru, told me something that stuck hard and fast. She said, "You can eat the 'cleanest & healthiest' foods in the world...but 6,000 calories of 'clean, healthy' food...is still 6,000 calories. Yes. Yes. Yes. Back to calories in vs. calories out. I then realized my "clean eating" obsession was what helped me gain back 40lbs of pregnancy weight that I had already lost!!!
Also, for me, the "automatic" calorie burn calculations MFP puts out are highly inflated, so either use a HRM or only eat back like half of your exercise calories to be safe. (Yes, you can eat back exercise calories and stay in a deficit. MFP calculates your daily calorie goal as if you were trying to lose weight without taking additional exercise into account.
Oh yeah, and I ONLY ever enter "intentional" exercise (for example, I don't eat back 100 calories if I spend 1 hour cleaning my house, or total up the minutes I spend "incidentally" doing things like walking to my car or taking the stairs at work, etc. That's just how I roll, but I know a lot of people track steps and house chores, so play around with what works).
And, remember this...I've heard it on MFP forums a million times over: "Weight loss isn't linear." If you don't lose for a couple weeks, don't think you are "failing." It takes time. Some weeks I'm up, some weeks I'm down. Some weeks I stay the same. Some weeks I drop a few lbs at a time.
One last thing...treat MFP like it's Facebook. I don't even have a fb account anymore. This is the only social media I use. All of my MFP friends are friends in "real life" and I make my diary public. Support and accountability. Be active in the MFP community. This social media site has a purpose. I used to spend hours on facebook. At least on here, I'm on it and in it for my health.
I hope all of this helps!!!
You're welcome. (Now, every time I struggle with my own journey, I can just read what I wrote, lol!)0 -
What workouts did you do? How long did you perform your workouts? What foods did you cut off to see results? What foods did you add to your new diet? How much weight did you lose? Where there mistakes you did, What did you learn from your mistakes?
Share your story it would help me im new to this...
When I first started I did a few major things until I got good at them:
(1) I decided to walk everywhere I possibly could and be happy about extra opportunities to walk.
(2) I decided to get back in the habit of exercising, but gradually, since I was in miserable shape. I decided to go ride the stationary bike in my office workout room 3x/week for 30 mins on a light setting and did that for a while, just trying to be consistent about it (gradually increasing the setting to a higher one) and then started introducing more exercise.
and, most important for the actual weight loss, but for me getting active is huge for the motivation,
(3) I wrote down and thought about what I'd been eating and figured out how I could easily cut calories and make it more satisfying/nutritious. It turned out to mostly be (a) common sense, (b) not snacking just because but eating regular meals, and (c) getting more organized so I would be more apt to make good breakfasts, bring lunch, and whip up a good dinner when I got home from what was on hand, vs. deciding I was tired and had nothing appealing so would order Indian take out.
As I got used to this I added things and continued making changes, but I started out pretty simple as I wanted to make sure it was something that would feel easy enough and that I could stick with. Now exercise and eating well (and low enough calorie) are basically second nature. (I started 14 months ago.)0 -
As others have posted before- calories in/ calories out. Track accurately with MFP. My diet hasn't changed much-other than trying to not drink most of my calories. I also learned that my snacks need to have a bit of protein or complex carbs to keep me going (ie apple w PB, Veggies and hummus, berries and greek yogurt). I do workout at least 5 times a week- for the health, the "me" time and to earn my glass of wine! I've also built in multiple strategies for support- A nutrition support group at work (I work at a university so the nutrition students and prof lead the program), a trainer at the gym (YMCA) and the MFP community. My workouts tend to be at the gym. Spin classes or TRX are my current go tos. But also walking, hiking, biking, skiing and yoga- because I enjoy these. HIIT videos at home when I can't get to the gym. And when its too nice out to go to the gym- a playground workout while the kids run around.0
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