Hello.....I'm seeking help for over eating and proper exercise

stout1993ms

I've just started this app two days ago...and both days I've gone over on my calorie in take REALLY bad....what are some low calorie foods/recepies you all have? And some pointers to help with fast food addiction? Also WHT do you all.do for exercises at the gym? Or at home? Thank you all in advance!!!!

B4Rachael

I don't have answers for all of your questions but I would say that since you are just starting out you should try changing one meal at a time. When I started my weight loss it was very overwhelming the first 2 weeks and I felt like it was impossible. I started my third week with a new outlook.
I reevaluated my plan and decided to make my breakfast my healthy meal for the 3rd week and eating my normal meals for lunch, dinner and snacks. The next week I was eating healthy breakfast and lunches; and then the following week I changed to healthy snacks. I decided to change my dinners last because I have always overeaten at dinner time and I wanted to conquer the "easier" meals before fixing my hardest mealtime.
It took me 4 weeks to transition my eating habits slowly but it helped me address my cravings and learn how to make new healthy choices.
When I crave fast food I remind myself that for the amount of calories in *whatever I'm craving* I could eat SO MUCH MORE! If you feel like you can't stay away from the craving you are having at that moment, just be sure not to binge eat; look at the nutrition information before you get in line at the drive through and work it into your daily calories. I have learned that when I do eat fast food I am still hungry afterwards because its less food for more calories.
Everyone says to have a "cheat day" but I think you can treat yourself and still hold yourself accountable for the calories you chose to eat.

Trish1c

First are you sure your calories are set right? I certainly don't claim to understand all of this & on different sites & using different calculators the numbers are different.

Try this: just log what you eat for a week. You are making a baseline of your intake, not dieting. Don't even try to be "good". Just eat & log. Hopefully seeing those large numbers will motivate you.

Now use a couple of different formulas to figure out what maintenance is for you & what loss looks like. Use the average. Then try to eat that amount for a while with the idea that overtime you will gradually lower it.

If you can't even eat that low (the average of what the various things say your loss ought to be), take the average of the week you just ate & ate, then cut that by 500 calories per week until you get used to eating less.

For exercise I joined Planet Fitness. I know a lot of people don't like it. But I am not a body builder so it's fine for me. I try to go at least 3x per week. Mostly I do cardio 30 minutes on the elliptical & their 30 minute workout if I am pressed for time. I spoke to the "trainer" on site & he wants me to do cardio plus some arms, abs & legs one group each day. That is much harder for me but I try. I am also trying to get DH to walk with me; we got some tennis equipment & are supposed to be taking the bikes to get fix. I look at it this way, any movement is better then the coach potato I was.