TIRED OF BEING FAT. I NEED HELP

Mcu17

I need help losing weight! HELP!?
I was 285 lbs and I went down to 211 lbs. I started working out but I can't remember what I did with my diet. Now I've gained about 20 lbs in 6 months due to a stressful time in my life (not an excuse)

I have started to increase my workouts. According to my iPhone steps I burn between 500-1000 calories everyday from simply walking around and working out at the gym.

According to MFP I need to eat 1980 calories a day to lose weight. I am female, 5"10 231 lbs, I'm pretty active walking around all day and I workout at the gym.

Main issues: my appetite. I find I am more hungry these days. I am not sure how to control these hunger spikes.
I've been trying to lose for the past month but not even a pound.

Like today was my graduation and I went over my calories, I had 3200 calories, but I burned 780 from my morning workout and simply walking around all day. I'm not sure if I am going to gain weight because I went over?

Another thing is that MFP tells me I can eat more if I workout. Should I eat the extra calorie allowance or not eat it? I'm not sure if this is why I'm not losing weight? Because I always eat the extra calorie allowance from my workouts. One day, I went to the beach and walked around for almost 6 hours. I burned about 1,500 according to my iPhone steps and MFP said I can now eat 1500 calories extra that day. I'm confused as to what to do. My weight gain is causing depression.

malibu927

3200-780=2420 calories...unless you're set to lose half a pound a week, you're still within maintenance and shouldn't gain fat (there may be a bit of water weight gain due to the intake, however, so don't let a potential spike on the scale deter you).

Eat back half of your exercise calories to be safe, as they can often be overestimated.

The main key is to make sure you're logging everything accurately. If you don't use a food scale, you may want to look into purchasing one to ensure you're eating the amount you're saying.

Alyssa_Is_LosingIt

It sounds like you are on the right track. I would only eat maybe 50% of my exercise calories back for now and adjust if needed. Do you have a food scale? See the links below for beginners - there is a lot to learn in them!

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants

http://community.myfitnesspal.com/en/discussion/1290491/how-and-why-to-use-a-digital-food-scale

http://community.myfitnesspal.com/en/discussion/1290491/how-and-why-to-use-a-digital-food-scale

http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1

Mcu17

Thanks Malibu and Alyssa! Are the food scales expensive?

Alyssa_Is_LosingIt

Mcu17 wrote: »

Thanks Malibu and Alyssa! Are the food scales expensive?

Nope, I got mine off of Amazon for like $14: http://www.amazon.com/Ozeri-Digital-Kitchen-Capacity-Stylish/dp/B003E7AZQA/ref=sr_1_3?s=kitchen&ie=UTF8&qid=1434159786&sr=1-3&keywords=food+scale

I think you can get them at Wal-Mart for around $10. Digital is best because you can weigh in grams, which is the most accurate.

Mcu17

Oh perfect! Thanks

Stacivogue

I an not sure what the answer is, but the food scale is a good idea. I support you 100%

strong_curves

The links and information that Alyssa & Malibu gave you are spot on especially that guide to sexy pants! You have to eat less than you burn to lose weight. Another thing is you have to have a lot of patience, weight loss doesn't happen as fast as we'd like it to but don't let that stop you, keep working towards your goal!

Good luck!

joyfulton94

I got a good scale from Walmart for under 10.00 I'm pretty sure. I agree with the other posters weigh and measure everything you eat to be sure you are tracking accurately.

As for the hunger issue a few tips:

1. increase the amount of protein in your diet, for example have eggs, salmon, peanut butter or the like with breakfast. I usually have something like a slice of cinnamon raisin bread with a table spoon of peanut butter and a 12 oz homemade fruit and yogurt smoothie all of that is around 300 calories and by the time I have a bottle of water before and after I'm so full I could go easily into 1pm without being hungry.

2. Pair a large salad with your lunch and dinner. 2 cups of American Salad mix is 15 calories. Add cucumber, tomato, broccoli, cauliflower, sunflower seeds, almonds anything you like and find a nice light dressing that you like. I use light ranch 2 tbsp for 80 calories. With that large salad make sure to have some more protein. Chicken, fish, shrimp, tuna, lean ground beef, pork whatever you like just weigh it. 5oz of chicken is pretty filling. Find a low calorie bread or wrap that you like if you like sandwiches. I found a wrap at Costco that's huge for 110 calories and I usually only use half to make turkey, ham or chicken wraps and I always have cheese and a tbsp of light mayo. I usually have a cup of fruit too (watermelon, pineapple, grapes, a granny smith apple). All of that usually under 500 calories. I have 4 children and a husband all of them are skinny! I don't modify dinner at all, I still cook fried chicken, meatloaf, pork chops, steak all of the things I've always made, mashed potatoes, Mac n cheese everything but I have a serving of meat (3-5 ounces) a serving of the carb and either a huge salad or thrice the vegetables. So if I make green beans I make 3 cups just for my self, or 3 cups of broccoli or 3 cups of cabbage. Most times I can barely finish my plate. I only get 1400 calories per day and I don't eat back my exercise calories and I'm never hungry. I still usually have room for an adult beverage or dessert at night too.

3. Plan your meals the night before. You'll make better choices so you can eat more food. If you need snacks between meals just plan for them. Raw veggies, popcorn, cereal bars, fruit are my go to snacks.

Sorry for the book, I hope this helps. You can do it!!

Mcu17

Thanks everyone! I am definitely going to purchase a food scale, and thank you for all the other great pieces of advice

Liftng4Lis

Weight loss will come from the deficit, not the exercise part, so start there. The exercise will help the deficit and is for your health.

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mitch16

With respect to your hunger: are you sure it's hunger or have you conditioned yourself to eat when bored? Try drinking a big glass of water or green tea and see if you're still 'hungry'. Go for a walk or go putter in the garden for a bit... Still hungry? Have a snack, but try to have something with a little protein for satiety. Practice mindful eating--don't eat while watching t.v. or reading the internet...

eDonatti

Also please remember that if you have set your profile as active/light active you shouldn't account for calories you've burned during eg walking around your office - as MFP already is taking that into account when calculating your calories allowance.

Bshmerlie

Drink lots of water. Sometimes being thirsty feels like hunger