I have drawn the line

Blaked22

Hello, I have finally drawn the line. I have gotten too fat and too unhealthy. I don't like the way I look or the way I feel anymore.
I woke up this morning and felt compelled to push restart on my diet and exercise.
Today I transformed my garage into an area that I can work out. - I have a bench with the basics for lifting and have a bike set up for cardio.
Once upon a time I could run 5-6 miles a day, I was fit and knew how to work out. Unfortunately I never really took the time to learn how to eat healthy. Once I started college I began eating as a way to reduce stress. For the past year I thought I was floating around 290 pounds but I just weighed myself moments ago and it read 317.2 pounds. This is the heaviest I have ever been and want to do something to change that.
The problem that I faced before is that I want to lose it all NOW. I am going to try to focus on long term, and taking it at a reasonable pace and make it a lifestyle change rather than another diet.

It would really help me if someone could lay out a few meal options that I can have that are lean and easy to repeat every day. I can do this and consistency helps me tremendously.

Please and thanks!
David

Liftng4Lis

Welcome to MFP. Nice recognizing.
Eat at a caloric deficit and you will lose. You can eat what you normally do, only less. There is a recipe section here that has great ideal.
Good luck!

nancyb09

I always meal prep and really believe in it as a healthy way to track your way. Asparagus, grilled chicken, brown rice are great options. Plain Tuna and crackers. Replacing all beef with turkey products. Vegetables for snacks. Little by little these changes will become natural habits. Good luck!

mccindy72

Don't panic. Don't rush. It's a slow process.
Your first step is to buy a digital food scale, and weigh all of your solid food. Learning to eat smaller portions of the food you are already used to eating is the key to your success. As long as you keep your calorie count below the deficit number, you will lose weight. I promise.
You can't lose it all NOW, it's a process. 2 lbs a week is the safe way to lose the weight.
Please read the first post in this thread: http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here

atypicalsmith

Meals that work for some probably won't work for you. For example, my breakfast usually consists of a Greek yogurt and either a banana or 8 oz. of V-8 juice. It's easy and fast. Protein shakes are popular with people as a meal replacement. I do that once in a while but need to have a snack a couple of hours later even though I make them with milk. Salads are easy to fix. I make one with spring mix, avocado, a serving of mandarin oranges, crunchy onions, and 3 oz. of rotisserie chicken. By the time I mash the avocado and toss it, it doesn't even need salad dressing. I get the rotisserie chicken legs at Costco (they aren't always available) and weigh them into three ounce servings and individually wrap and freeze them not just for salads, but sandwiches or as part of my meal. Once you get started by discovering foods that YOU like and want to stick with, the sky's the limit.

Blaked22

Thanks guys. Today I did a trial run of counting my calories at least. MFP says I should be eating 1977 calories a day, and I ended up 10 calories over that. Is this an accurate calories per day goal or should I be eating more or less?

andrcollrvt

Welcome!

mccindy72

Blaked22 wrote: »

Thanks guys. Today I did a trial run of counting my calories at least. MFP says I should be eating 1977 calories a day, and I ended up 10 calories over that. Is this an accurate calories per day goal or should I be eating more or less?

If you are putting your information accurately into MFP, along with your activity level (lifestyle/job, not counting exercise- that's extra) then trust what MFP gave you.

lissiestel

I think the best way is not to go lean, but to cut out added sugars, anything processed, wheat and other grains, starchy fruits and veggies (go very low carb). The other option is just whole foods (nothing processed). I am personally going very low carb (goal is 50g per day but difficult to keep it there, just stay close).
A day may look like this (I am a 5'5" chick btw so you probably need more).
Bfast: option 1: 3 scrambled eggs with 2 oz shredded cheddar and finely diced tomatoes, could also have ham, sausage, etc in,them, tea or coffee
Option2: a protein shake (low carb), tea or coffee
Morning snack: cheese stick, 1 oz almonds
Option 2: celery sticks and natural pb
Lunch: grilled chicken on 2 cups spinach with chopped veggies, dressing like ranch or fullfat cottage cheese on top
Option 2: 2 pouches tuna made with a little mayo and some shredded cheese, grape tomatoes and sliced cucumbers
Afternoon snack: veggies and goat cheese
Option 2: veggies and guacamole
Dinner: bag of steamed broccoli with cheese
Option 2: grilled burger and favorite toppings on bed of lettuce, side of grilled zucchini and summer squash with a little olive oil.
I always take water, a tuna pouch (lol), and either cheesesticks or nuts or another filling protein snack when I leave home so I don't feel tempted to hit fast food. It is hardest at first, but I am ten days in, not as hungry or with sugar crashes like before, and already feeling healthier.

Blaked22

Well I appreciate all of the advice that I have been given already! Thank you all for being so welcoming!

ndj1979

this is my standard advice:

1. Enter stats into MFP and set for x amount of weight loss.
2. Eat to the number that MFP gives you.
3. get a food scale and weigh all solid foods, and as many liquids as possible.
4. log everything
5. make sure that you are using correct MFP database entries
6. realize that there are no bad foods and that while the majority of foods should come from nutrient dense sources, there is nothing wrong with having pizza, ice cream, cookies, etc, as long as ones micro and macro needs are met.
7. macro setting are typically .85 grams of protein per pound of body weight; .45 grams of fat per pound of body weight; fill in rest with carbs.
8. find a form of exercise that you like and do it < not necessary for weight loss, but is for overall health and body comp.

I would also recommend the below sticky:

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

atypicalsmith

Strive to hit the carbs that MFP advises.

mccindy72

lissiestel wrote: »

I think the best way is not to go lean, but to cut out added sugars, anything processed, wheat and other grains, starchy fruits and veggies (go very low carb). The other option is just whole foods (nothing processed). I am personally going very low carb (goal is 50g per day but difficult to keep it there, just stay close).
A day may look like this (I am a 5'5" chick btw so you probably need more).
Bfast: option 1: 3 scrambled eggs with 2 oz shredded cheddar and finely diced tomatoes, could also have ham, sausage, etc in,them, tea or coffee
Option2: a protein shake (low carb), tea or coffee
Morning snack: cheese stick, 1 oz almonds
Option 2: celery sticks and natural pb
Lunch: grilled chicken on 2 cups spinach with chopped veggies, dressing like ranch or fullfat cottage cheese on top
Option 2: 2 pouches tuna made with a little mayo and some shredded cheese, grape tomatoes and sliced cucumbers
Afternoon snack: veggies and goat cheese
Option 2: veggies and guacamole
Dinner: bag of steamed broccoli with cheese
Option 2: grilled burger and favorite toppings on bed of lettuce, side of grilled zucchini and summer squash with a little olive oil.
I always take water, a tuna pouch (lol), and either cheesesticks or nuts or another filling protein snack when I leave home so I don't feel tempted to hit fast food. It is hardest at first, but I am ten days in, not as hungry or with sugar crashes like before, and already feeling healthier.

Please don't try to do this. It's very difficult and completely unneccessary.

Blaked22

Haha, I am so busy. I don't have time to eat that many times a day. I eat 3 meals a day and maybe have one snack between 10am-5pm.

ndj1979

Blaked22 wrote: »

Haha, I am so busy. I don't have time to eat that many times a day. I eat 3 meals a day and maybe have one snack between 10am-5pm.

that list is totally unnecessary ..

you don't need to limit sugar, anything processed, wheat, etc.

Just eat in a calorie deficit, log everything, use a food scale, hit micros/macros, and find a form of exercise you enjoy….

PaulaWallaDingDong

lissiestel wrote: »

I think the best way is not to go lean, but to cut out added sugars, anything processed, wheat and other grains, starchy fruits and veggies (go very low carb). The other option is just whole foods (nothing processed). I am personally going very low carb (goal is 50g per day but difficult to keep it there, just stay close).
A day may look like this (I am a 5'5" chick btw so you probably need more).
Bfast: option 1: 3 scrambled eggs with 2 oz shredded cheddar and finely diced tomatoes, could also have ham, sausage, etc in,them, tea or coffee
Option2: a protein shake (low carb), tea or coffee
Morning snack: cheese stick, 1 oz almonds
Option 2: celery sticks and natural pb
Lunch: grilled chicken on 2 cups spinach with chopped veggies, dressing like ranch or fullfat cottage cheese on top
Option 2: 2 pouches tuna made with a little mayo and some shredded cheese, grape tomatoes and sliced cucumbers
Afternoon snack: veggies and goat cheese
Option 2: veggies and guacamole
Dinner: bag of steamed broccoli with cheese
Option 2: grilled burger and favorite toppings on bed of lettuce, side of grilled zucchini and summer squash with a little olive oil.
I always take water, a tuna pouch (lol), and either cheesesticks or nuts or another filling protein snack when I leave home so I don't feel tempted to hit fast food. It is hardest at first, but I am ten days in, not as hungry or with sugar crashes like before, and already feeling healthier.

Or, just start with tracking calories, and from there, make whatever changes you want to stay within them and meet your macros.

mccindy72

PaulaWallaDingDong wrote: »

lissiestel wrote: »

I think the best way is not to go lean, but to cut out added sugars, anything processed, wheat and other grains, starchy fruits and veggies (go very low carb). The other option is just whole foods (nothing processed). I am personally going very low carb (goal is 50g per day but difficult to keep it there, just stay close).
A day may look like this (I am a 5'5" chick btw so you probably need more).
Bfast: option 1: 3 scrambled eggs with 2 oz shredded cheddar and finely diced tomatoes, could also have ham, sausage, etc in,them, tea or coffee
Option2: a protein shake (low carb), tea or coffee
Morning snack: cheese stick, 1 oz almonds
Option 2: celery sticks and natural pb
Lunch: grilled chicken on 2 cups spinach with chopped veggies, dressing like ranch or fullfat cottage cheese on top
Option 2: 2 pouches tuna made with a little mayo and some shredded cheese, grape tomatoes and sliced cucumbers
Afternoon snack: veggies and goat cheese
Option 2: veggies and guacamole
Dinner: bag of steamed broccoli with cheese
Option 2: grilled burger and favorite toppings on bed of lettuce, side of grilled zucchini and summer squash with a little olive oil.
I always take water, a tuna pouch (lol), and either cheesesticks or nuts or another filling protein snack when I leave home so I don't feel tempted to hit fast food. It is hardest at first, but I am ten days in, not as hungry or with sugar crashes like before, and already feeling healthier.

Or, just start with tracking calories, and from there, make whatever changes you want to stay within them and meet your macros.

you're smart. I like you.

BWBTrish

lissiestel wrote: »

I think the best way is not to go lean, but to cut out added sugars, anything processed, wheat and other grains, starchy fruits and veggies (go very low carb). The other option is just whole foods (nothing processed). I am personally going very low carb (goal is 50g per day but difficult to keep it there, just stay close).
A day may look like this (I am a 5'5" chick btw so you probably need more).
Bfast: option 1: 3 scrambled eggs with 2 oz shredded cheddar and finely diced tomatoes, could also have ham, sausage, etc in,them, tea or coffee
Option2: a protein shake (low carb), tea or coffee
Morning snack: cheese stick, 1 oz almonds
Option 2: celery sticks and natural pb
Lunch: grilled chicken on 2 cups spinach with chopped veggies, dressing like ranch or fullfat cottage cheese on top
Option 2: 2 pouches tuna made with a little mayo and some shredded cheese, grape tomatoes and sliced cucumbers
Afternoon snack: veggies and goat cheese
Option 2: veggies and guacamole
Dinner: bag of steamed broccoli with cheese
Option 2: grilled burger and favorite toppings on bed of lettuce, side of grilled zucchini and summer squash with a little olive oil.
I always take water, a tuna pouch (lol), and either cheesesticks or nuts or another filling protein snack when I leave home so I don't feel tempted to hit fast food. It is hardest at first, but I am ten days in, not as hungry or with sugar crashes like before, and already feeling healthier.

lolzzz

Just eat everything but at a deficit is much easier and you lose weight just fine.
Add some exercise and you feel amazing!

WBB55

At the moment, you really can't go wrong. Pick a number between 1800-2300 and try to eat that every day for a few weeks. If you log exercise, eat back up the half of the extra calories MFP gives you IF you're hungry. Buy a scale to weigh food, track everything, and stick to it. Come back in a couple weeks and tell us how it's going, what cravings you have, what's been tough. Post it, and get ready for lots of different advice.

mccindy72

WBB55 wrote: »

At the moment, you really can't go wrong. Pick a number between 1800-2300 and try to eat that every day for a few weeks. If you log exercise, eat back up the half of the extra calories MFP gives you IF you're hungry. Buy a scale to weigh food, track everything, and stick to it. Come back in a couple weeks and tell us how it's going, what cravings you have, what's been tough. Post it, and get ready for lots of different advice.

Or no, stick to the number MFP gives you, dedicated, for a few weeks. See what your outcome is.

Bshmerlie

Wow....are we wonder why everyone is confused.

Bshmerlie

Op...it's best to avoid doing any radical changes to your overall diet. Continue eating the type of foods you've always eaten just eat less of them. Start with the calorie goal MFP set for you and start working on portion control. Eat a little slower than you may have done in the past and pay attention to when you're full. Drink lots of water, get an electronic scale and get very precise about weighing everything. This is going to be a journey and you will change things along the way and find things that work for you. Just continue to stick to it and it's OK to slow down but just don' t stop. Just keep going until you reach your goal.

tomatoey

Ok, an easy way for me to think about any given meal is to do it this way:

- 6-8 oz of some kind of meat
- 1/2 cup (ish) of some kind of starchy side (potatoes, rice, lentils or beans; bread, if it's breakfast and I'm having eggs)
- 1-2 cups some kind of veg (salad, boiled green thing, or sauteed veg - including some green and some red and yellow things, usually that's red or yellow peppers - that way I get the Vit C and A in there)
- 1/2 to 1 tablespoon of fat (usually butter or olive oil). Sometimes it's a bit more, depending on what I'm having.

That usually gets me around 1700-2200, depending on what I'm having. Steak or burgers = ^ calories. Chicken, fish, shellfish = fewer calories.

Lentils and black beans have a good amount of protein, so if you want that, they're a good pick for sides. I cook just for me. One can of this stuff can last me through a few meals, easy to throw into salads or soups.

Greek yogurt and cottage cheese are also good for proteiny snacks or adds to other meals if you want more (protein).

Nuts and avocados have good fats and are yummy, but calorific, eat but don't go wacky with them. Avocados have a good bit of fiber, good pick for that. Fiber helps keeps you full and keeps your digestive tract in shape (especially soluble fiber).

I don't eat a lot of fruit (have IBS), but raspberries are ok for me, they also don't have a lot of cals and do have a lot of fiber.

Pasta, I have sometimes - bugs my guts and has more calories than other starchy sides.

I shop twice a week, for 3-4 days at a time, that way it's all mostly fresh. (I hate batch cooking)

Owlie45

What I found to help is to take your favorite meal and turn it into a salad.
I turned a meal that was typically 1000 calories for me into a 350 to 400 calorie meal.

Blaked22

So far so good! The one problem am having is restricting how much sodium I eat. Even when I watch what I eat all day I am still way over.

WBB55

Blaked22 wrote: »

So far so good! The one problem am having is restricting how much sodium I eat. Even when I watch what I eat all day I am still way over.

Do you have high blood pressure? If not, I wouldn't focus on this right now. Just make sure to drink a lot of water.

Blaked22

WBB55 wrote: »

Blaked22 wrote: »

So far so good! The one problem am having is restricting how much sodium I eat. Even when I watch what I eat all day I am still way over.

Do you have high blood pressure? If not, I wouldn't focus on this right now. Just make sure to drink a lot of water.

haha, yes. I have really high blood pressure for being 22. Mainly from stress caused by school (and poor diet and exercise) --- Does sodium effect blood pressure?

WBB55

Blaked22 wrote: »

WBB55 wrote: »

Blaked22 wrote: »

So far so good! The one problem am having is restricting how much sodium I eat. Even when I watch what I eat all day I am still way over.

Do you have high blood pressure? If not, I wouldn't focus on this right now. Just make sure to drink a lot of water.

haha, yes. I have really high blood pressure for being 22. Mainly from stress caused by school (and poor diet and exercise) --- Does sodium effect blood pressure?

How high is the sodium? If you eat a lot of canned/packaged foods, it's easy to hit your salt limits. Have your doctors given you a max sodium to try for?

Annie_01

Sodium...according to some things that I have read...does not cause high BP. Reducing it will help to level it out.

Actually...today was my first time to see a normal blood pressure in years. What got me there was...losing weight...exercising...keeping my sodium levels below 1500mg...raising my potassium levels. That is what has worked for me. About 2 years ago I had readings of 200+/100+. So I have come a long way without medication.

I will say though...your best route would be to follow a plan that your health care provider recommends.

Another I will say...for me it was difficult getting my sodium level that low...I love...absolutely love...salty things. Food will definitely taste rather bland at first but if you stick to it at some point...it gets better.

About once a week I indulge in something that is higher in sodium...it is good...really good!

Kalikel

Fruits, veggies, whole grain breads, low or no-fat dairy and lean, white meats.

The key to eating healthy, IMO, is learning how to make healthy food that you enjoy as much as the other stuff. It takes some time, but is worth doing,

Good info on sodium here: http://sodiumbreakup.heart.org/sodium-411/ Please note that waiting until you've been diagnosed with a cardiovascular issue before paying attention to your sodium levels is not something experts recommend. That's an MFP thing, not a real thing,

chubbard9

Calories. Stay at the intake that MFP gives you, and still eat what you love. However, if you're a person that will binge if you have a whole bag/package of something, portion them into baggies and label them with the calories on it so it is sort of mindful eating. I bought a food scale, and it has helped me remain accountable(except during the few occasions that I eat out-that is when I guesstimate). While the scale may not be important for you to lose weight now, you may want to consider getting one in the future as you get closer to your goal. They are relatively inexpensive and extreme handy!

Also-do not find it necessary to plunge into exercise too quick.
If you are considering exercise, You do not want to start anything too strenuous right away. If anything, walk more than you normally do, and mainly focus on your intake! You only need a calorie deficit to lose weight, and you do not want to injure yourself! I started my weight loss at 250 and only exercised 2x a week, focused on my calories, and now work out a bit more and have lost 56lb. My food scale is my best friend on this journey, exercise is second. I still eat foods I love, but not as much/frequently.

My best wishes to you on your journey! You will not regret making this decision! You can do it without depriving yourself!!! Good luck!