Need help to lose weight

anu_6986

Hi, I am Anupama. I joined MFP in 2010 and lost 9kgs(~20lbs). But then I changed my job and couldn't continue. Now its 2016 and I have gained that lost weight and then some. I want to lose weight, don't know where to start. I avid sugar for a few days and then end up eating some dessert. I wake up one day at 6 am and walk for 6kms but then I am not able to wake up that early everyday. I spend 3 hours each day commuting to work and back and end up sleeping only at 2 am.

Can someone tell me where do I start?

nutmegoreo

Sounds to me like you are trying to make large sweeping changes and then find that it isn't sustainable for you and you give up. I've been there. Try just tracking calories for a few weeks, and see what happens. Then find ways to make smaller changes. Prepare more foods at home (if you don't already). Take short walks during your work breaks. Smaller changes that you can manage. Smaller successes will help you feel better, rather than being defeated that you can't make these large jumps.

That's what's standing out in your post, from what I see. Does that make sense? Best of luck.

mamadon

The first and most important thing to realize is that weight loss is all about consuming less calories than your body burns. In other words, you need to eat at the correct caloric deficit. It's simple math. MFP can figure this out for you. You do not need to avoid sugar, or carbs or fat or whatever unless you chose to for medical or nutritional reasons. As far as exercise, it is not strictly necessary for weight loss. You can lose without it, although it is good for you to get it in when you can, just for good health.
Buy yourself a food scale to weigh all your food. They are not too expensive and it is essential for eating the correct portions.
One another thing you mentioned is that you couldn't continue your weight loss before because of a job change. See here's the thing. You have to be committed. If you have the mindset that certain criteria have to met, such as a job or whatever, you are already setting yourself up for failure. Life happens, changes occur, you over eat on occasion, and you keep going. Nothing will stop you.

anu_6986

Thanks guys.

pebble4321

You have some great advice above - I agree that it's great to get started with small changes. Things that you will be able to continue.
Basically, you want to eat a bit less and move a bit more, if you can do that consistently, that will get you going agian.
(I'm back after a break too, joined for the first time in 2011, lost a stack of weight, and have put it all back on again, so here I am all over again).