Help needed getting started!

canadacatman

I need help getting starting my weight lose journey again. I had lost over 50 pounds hurt my neck and gained back 100 pounds.

I try to start but I over think it way too much for some weird reason. I think ok breakfast I want high fiber then I think no high protein so I go back and forth from an egg omelet with veggies and beans to all bran buds berries and milk. And I never actually do either.

I do not like salads but I know you needs lots of veggies raw and cooked so I start ok maybe I should buy the NutriBullet and make veggie smoothies but never have.

I tend to think as I am now over 400 pounds I needs well over 100 grams of protein but I read that no one really needs more then that unless your lifting heavy weights. So I think ok over 100 grams of protein I can not have cereal for breakfast as skim milk has 9 grams of protein and then I would need over 50 grams for lunch and supper.

I am basically just asking if members could put some of my thinking to rest and share how they started please and thanks.

Thanks for any and all help...

TeaBea

Baby steps....don't try to change everything at once. Maintenance will require lifestyle changes, so tackle one thing at a time.

Don't think about macros right now (protein, fat, and carbs). It's not a set of macros that causes weight loss, it's fewer calories. Some people do high fat diets, some people do high protein diets. It's about what keeps you full. Staying full will help you be consistent.

Eat the foods you like and log them. Seeing the numbers is eye-opening. I was like "what!....totally not worth it," but other foods will be worth it. Tweak your foods over time. Learn to like new things. You don't have to eat salads, but learning to like veggies will help you with maintenance. Try a new veggie every week. Cook it many different ways.

Fiber is important; whole grains, whole fruits, and veggies.

Cereal - Kashi Go Lean (original) is high protein & high fiber. Special K (original) has decent protein numbers, add some fruit for fiber. Greek Yogurt and fruit has protein & fiber, throw some Bran Buds in there too. Oatmeal - bump up the protein by making it with milk, stir in nut butter to make a filling breakfast.

Just tweak your diet.....don't attempt a 180° change. Radical changes lead to.....I've lost the weight.....now how do I maintain it?

After the food thing is underway.....add some exercise. My starter videos were Leslie Sansone Walk at Home. These are low impact and no choreography. This means you can go at your own pace and not get lost.

anglyn1

I agree with the above. For now reducing calories will make the most difference for you. Experiment with different meals and note how they make you feel. Maybe you find you are fuller and need less food with the bran cereal as opposed to the eggs or vice versa. Soon you'll find a few good meals that you know will keep you satisfied and help you stick to your calorie goals. To increase your fruits and veggies you can start small. Add a side of berries to your breakfast or a snack. Eat some baby carrots with your lunch. Get the frozen steam fresh bags as a side to your dinner. If you really don't like veggies you can try things like making zucchini noodles and sneaking them as a replacement for part of your pasta!

RodaRose

If you are focused on getting enough protein, eat meat:
1/2 pound of lean ground beef equals 50 GRAMS of protein.
1 pound of pound ground turkey meat equals 73 GRAMS of protein.
(Check the math. Sorry. I admit to not being good in math.)
All veggies have protein. Eat broccoli, squash, greens, okra, green beans. . . . .. whatever you like.