What I wish I knew when I was just starting out

Montepulciano

So much good stuff here. Patience, kindness, consistency and accuracy are the big ones. Moving more lets me eat more, and feel better, so big win there.

I think beyond the basics of CICO, it really is about finding what works for you. Some people love low carbs, others feel utterly denied by cutting them out. Make a small change, make it a habit, add another small change. Habits are for a lifetime.

Thanks for creating this thread!

sanfromny

Been seeing a lot of new people joining MFP so decided to "Bump" this!

LivingtheLeanDream

kgb6days wrote: »

How much better I feel eating healthy and being more active

and I wish I had known more about portion sizes. It was a total learning curve, but knowledge is power

rldeclercq4

You will get bored of/annoyed/fatigued by logging and tracking everyday - and when you do, you will stop losing weight.

Weigh. Track. Log. Lose.

LillysMomma09

rldeclercq4 wrote: »

You will get bored of/annoyed/fatigued by logging and tracking everyday - and when you do, you will stop losing weight.

Weigh. Track. Log. Lose.

THIS!!!!!

jelleigh

*That although you need to find a program or system that appeals to and works for you, ultimately its all just CICO.
*You don't HAVE to exercise to lose weight (although it's better for body recomp and health). I've lost 25 lbs so far, 10 in the last month alone, and haven't really exercised .
*1 lb is actually a lot to lose! That's 3500 calories you cut out! It's not a small or inconsequential thing.
*Scale readings that bounce around are not a sign that I ruined anything, or came across a magical fix, it's just water weight.

rxchica82

I use a lot of exercise DVDs at home and I've learned that the modifier is my friend. I felt like being young and only a little overweight meant that I should be able to keep up with the instructor, but the truth is, there's no shame in starting out on the "easy setting." Following the modifier means that I'm not sore and frustrated everyday and I don't need as many recovery days.

myhungryjack

v_cowley wrote: »

HappyCampr1 wrote: »

ETA - Oh, and I wish I had known that for entries in the database, the serving sizes had a drop down so you could change them. I wasted four months or so, searching entries for ones in grams because the default serving size wasn't showing grams. Things like...sweet potato, raw, unprepared. The serving size on the official entry shows 1 cup cubed, but if you click the serving size, you can change that to grams. So much time wasted looking for entries that I couldn't find because I didn't know that.

I have been using MFP since Oct 14 and I did not know this. I now feel like a real dingbat. Thanks for sharing it though!

I've been on MFP for TWO years and didn't know that, but it's a great thing to know.

CrabbyCancerMama

wish in the beginning I would've started weights/strength training I stead of killing get myself with cardio.

treehugnmama

focus on the positives example the 5 walks you did instead of the one you missed

take lots of pics, frontal back shot side shot and compare them every month so much better then the scale.

you can suck at measuring lol I do but that's ok

the scale lies and don't let it be your only measurement. I had a month of not loosing but went down 1.5 sizes in my jeans.

pick something and stick to it tweak it but don't start over with something new every Monday

save your biggest underwear. when I'm having a down day I pull them out and set my current ones on top the size difference keeps me going.

if you mess up don't let it through of your whole meal or day...move on. I'll get back to it tomorrow doesn't work it will be no easier tomorrow.

water weight is real!!! and a real *kitten* don't let it discourage you it happens.

KatzeDerNacht22

I wish I knew, or better, I had understood myself I can do IIFYM still minding CICO with a healthy approach and that I don't have to eat things I don't want just cos they fit xD

quiksylver296

debrakgoogins wrote: »

• Clean eating, detox, and 1200 calorie days are not required to lose the weight.
• You really do have to weigh everything and know exactly what you are eating to make the weight go down.
• Don't cut out anything that you can't cut out forever - make changes that you can sustain for life.
• Incorporate heavy lifting as early as you can to maintain lean muscle and see greater measurement progress.
• Listen to the people who have been here a long time. You might not like what they say but they have been through it and are trying to help.

All of this!

sarajenivieve

my biggest, rest days dont mean doing nothing. It means lower intensity. Do yoga or a long walk or hike etc to stay in the habit of being physical daily.

ACanadian22

-To know one bad day is just that...One bad day!
-To be happy with myself at all stages. Weight loss is great, but it will not bring you 100% happiness. That is in us.
-The number on the scale is just that...a number. How we exercise might be making us weight a bit more, but we are gaining strength

ieroen

Personally, what I wish I had known earlier could be summarized in just a few acronyms:

- CICO
- BMR
- IIFYM
- and last but not least: MFP

Kelley0519

Great discussion so I figured I would *bump* this

dfwesq

You'll find it easier and more fun if you learn to like vegetables, or at least some vegetables. Find ways to cook them that you like, or some place to buy them. There's no reason all of them (or any of them) have to be salads, unless you like salads.

pacingoamy

The mentality of it all .... it's all normal. Until I came to these boards, I thought I was the only one who re-gained because I struggled to identify to a smaller size. That 3500 calories over each week is a heck of a lot of calories, so the fluctuations I see are not 'permanent' but attributable to other factors. It's unbelievable how many times I have to correct my 'first line of thinking' when it comes to food, weight and success.

guacamole2

I set my calories to maintenance on mfp and don't eat my exercise calories. Eating several small meals helps me with my hunger levels. Eat fat for satiety, stay away from low fat. Don't be afraid to try new things. Failure is what makes you learn what really works for you so embrace it.

thegoat1987

I wish I'd known to throw away the free copy of the South Beach Diet that came with Cosmopolitan. Much to my delight at the time, I went from 10st7lbs to 8st2lbs at 5ft6 in about 3 months. I was 16, and became so obsessed with my weight that I had a borderline eating disorder (I would run for an hour before allowing myself celery and dip as a snack). My mother had no idea what I was doing, and I trusted the gods of Cosmo implicitly!

Of course I could not maintain as I was soon to head to uni, and I found that high carb was too expensive/restrictive for me as a humble student. It's taken numerous failed re-attempts of SBD, over the course of a decade, to realise that I don't have to diet to lose weight. It's not an all or nothing process for me, and that I'm so much happier and more liberated if I can eat everything in moderation.

bpotts44

1. Stick to your macros, this will ensure your CICO is correct and you are satiated
2. Eat mostly nutritious whole foods, micros count as well
3. Exericise in some way, lifting, cardio, kettlebells whatever floats your boat
4. Stay consistent on points 1, 2, and 3, there are no easy paths

AmandaLawter

zoeysasha37 wrote: »

These are the myths I wish I would've ignored-

Carbs are bad they make people gain fat - myth( some people with medical conditions may need to worry about carbs ) but carbs do not cause people to gain or prevent them from losing.

You must eat only 1200 to lose- myth
( I suffered for a while be cause I believed I had to starve to lose ,its not true . again, if someone was very old and very short then maybe they would have to eat 1200 but I'm neither )

Its all about the scale - myth.
I've saw people at 110 lbs look terrible, loose hanging skin and flab ! And I've saw people at 180lbs with abs ! So its not all about just seeing a loss on the scale. Those people that are only concerned with seeing a fast loss, may be in for a rude awakening once they hit goal weight. Incorporate a strength training program early and slow and steady weight loss !

So save yourselves the grief and don't believe the myths. For weight loss, cico ! Don't fear carbs. There's some evangelists on here that will claim keto and low carb cures every ailment and caused them to lose tons of weight. Don't be fooled by these derpers , they are as crazy as they sound !

YES to all of this! I was going to say all these exact same things, and you beat me to it! It took me a whole year to figure all this out.

For 2017, I started taking measurements/pictures, started eating MORE and started lifting weights. I hid my scales and only weigh once or twice a month. Obsessing over my weight reeeeeally stressed me out! I feel better so far in 2017 than I EVER did in 2016!

newgirl57

The best advice I have learned so far is: DON'T MAKE THIS HARDER THAN IT HAS TO BE.

Find ways to make this fun and easy. Instead of drudging through the supermarket go to a farmer's market and buy fresh veggies - whatever is in season this week. Try something new - you might really like it.

I found a steamer pot at Goodwill and I use it all the time. Veggies don't have to be sauteed in butter or stir fried in oil to taste good. I put the water on the stove, and throw in a small sweet potato cut in half, and some fresh broccoli - whatever I have on hand I throw in the steamer basket. I put a piece of fish (like salmon) in my toaster oven for about 12 minutes and the veggies are steamed about the same time. Quick and easy.

newgirl57

Oh, here is one BIG timesaver I figured out about logging in my meals. If I tend to make the same thing frequently, use the recipe function!

I like to make salads with some basics. So I created a recipe I call Cindy's Salad (nobody sees it but me if I don't click on the share button). I write the recipe with mixed greens, cucumbers, tomatoes, walnuts and vinegrette dressing. Then if I make a salad again, I click on Cindy's Salad, it posts, and I can add strawberries. Or boiled egg. Or whatever extra I want without having to log in the basics every time I make my salad.

sksk1026

I wish i knew that it gets both easier and harder as you continue to lose weight. Easier because you eventually mostly have good days where you eat within your allowance without thinking about it. Harder because you realise you can never go back to eating the way you did before and forever means forever.

NewLIFEstyle4ME

That if you look at "losing weight" merely for the "outer" transformation (outside "looks") and consider merely the "outer" change to be your be all to end all of "losing" weight--that you will find yourself in the same "boat" of difficulties, trials and tribulations that "may" have contributed to your gaining/being obese and overweight in the first place. In other words, losing the weight for mere "vanity's" sake will more often than not cause you to, when the trials, tribulations and difficulties arise, to go right back to place of using food (or debt, addictions, stank attitudes, or whatever hinders and or (mentally/spiritually "disturb(s) you) once again. HOWEVER, if you look at being "transformed" completely ("by the renewing of your mind" totally CHANGING your entire "outlook/mindset" on/for your entire life/life itself and your "old" lifestyle), STARTING from the "inside" out FIRST, weight loss becomes a "given" and ALMOST (but not quite) effortless and even "natural" occurrence, a "by-product" so to speak. When/as you focus on the "root and unseen" issues & problems as priority, instead of the focusing on the "fruit" (the seen/felt) results (overweight, obese, out of control, and just plain yuck of your life) BAM! Here's come real, deep and lasting TRANSFORMATION and as your practice being transformed by the renewing of your mind, permanent positive change(s) starts "blooming" day by day.

Can people lose weight without REALLY and TRULY dealing with the mental/spiritual aspects of their lives as priority in their weight-loss quest, yep--ya bet your life they can and do ALL THE TIME. BUT, they will be the type that look in the mirror and still see themselves as fat, or they will be the type who say even though the weight is gone, they still feel exactly the same--the transformation will only be a "surface or vain/empty" one. Learning to LIKE YOURSELF AND THEN LOVE YOURSELF is a huge part of real inner and then outer glorious and marvelous change/transformation. Liking and loving and ACCEPTING (with JOY) the REAL you as priority in this quest helps destroy the old "image" of you, that you've "put-on" for years perhaps and truly isn't the real YOU and more important, as you forever rid yourself of the "weight that does so easily "beset" you, you won't develop and/or will forever rid yourself of a/the "fake/vain/empty persona" you hid behind and called you), but as you LEARN to like and LOVE and HUMBLY/THANKFULLY ACCEPT the real you, you will be transforming into the REAL you and it will be the true, unique and fabulous you that's always been there but was merely covered up to "go along to get along", be accepted, liked or whatever. When you accept and embrace, like and LOVE the real you--you won't give a rip about if people like you, accept you or if they don't--YOU will like and love the real/true you and then BAM! weight loss and lifestyle change happens in and thru you--it's tremendous!

Just like I hear people saying "abs are made in the kitchen". I wish I would have truly KNOWN/UNDERSTOOD/BELIEVED/walk in (practiced) the TRUTH that weight loss (something "loss" CAN be "found again btw--yikes) begins in the "mind/heart/spirit" FIRST and then once you get a handle on what's happening or not happening on the inside of you(your "thoughts" and "feelings"/your mind-set, the rest will follow. You will go from "chasing" weight-loss to finding real LIFESTYLE change and that "pursuit (if you will) just MAKES changing/real transformation so very FUN and COOL and an exciting adventure, instead of drudery, yo-yoing and just plain yuck!

evilpoptart63

I wish I knew I didn't have to do an extreme diet or make myself miserable during this process. I would have slowed down and enjoyed myself more

tlsb2016

Bump

ITUSGirl51

Don’t believe the calories burned on ellipticals or MFP database. Buy a device with a heart rate monitor to help measure your calorie burn more accurately so you know how many exercise calories you can eat and still lose.

heckyea

eat more protein! I thought the way to lose weight was to eat only low-cal foods composed of mostly water, so I just ate salads and soups and got hungry an hour later, then I'd binge or eat more salad or soup until I was over. I look back at my diary from months ago and I want to smack myself bc my calories were over but I had only eaten like half of my protein. eat more protein!!!