Give me strength, oh wise ones of the message boards....
pspenny36
Posts: 64 Member
UGH. This will be my bajillionth time starting over.
I was trying all of the fads out there, and I don't even know the current ones are considered that.....No sugar, no carbs, clean eating, paleo eating , no gluten, etc. (all at separate times, but then started confusing one for the other..mixing all toghether, etc.. which has proved to be a bad idea)
I have been overweight since the age of twelve, and this is the most I have ever been in my entire fat life.
I can't say that I haven't lost weight. I have been to the other side, and I loved it! (for a small period of five years of my life, it was amazing!) But with all of the diets, stresses in life in general, the fat is back with a vengeance!
I am going back to basics and I need help. I just got some containers (knock off from the 21 day fix) where they are small containers and each is color coded for protein, carbs, fats, seeds and nuts, veggies and fruits.
So far I have just been staring at them, sitting on my kitchen counter. I am really not sure if I am going to use them, although I think they will help me with portion control.
Since the beginning of the month, I have added 30 minutes of moderate walking a day. (this is from a 48 BMI girl who didn't do any exercise so go easy on the comments) and I have been logging everything I have been eating on here.
The thing is, I am so so SO terrified of failing again. I am really taking this slow and using smallest baby steps as to so I don't 'fall off the wagon' yet one more time.
Because every time I do, every time I add in exercise, eating habits, and then I stop....I gain back A LOT more than I lost. Which is why I blame diets for the size I am today. (Please note this is a somewhat sarcastic remark)
So, with that said, I have no idea where to start. I am probably going the meal prep route, and so far, I have been consistent on tracking and exercising.....but it's only been a week.
Any other suggestions from anyone is greatly appreciated.
I was trying all of the fads out there, and I don't even know the current ones are considered that.....No sugar, no carbs, clean eating, paleo eating , no gluten, etc. (all at separate times, but then started confusing one for the other..mixing all toghether, etc.. which has proved to be a bad idea)
I have been overweight since the age of twelve, and this is the most I have ever been in my entire fat life.
I can't say that I haven't lost weight. I have been to the other side, and I loved it! (for a small period of five years of my life, it was amazing!) But with all of the diets, stresses in life in general, the fat is back with a vengeance!
I am going back to basics and I need help. I just got some containers (knock off from the 21 day fix) where they are small containers and each is color coded for protein, carbs, fats, seeds and nuts, veggies and fruits.
So far I have just been staring at them, sitting on my kitchen counter. I am really not sure if I am going to use them, although I think they will help me with portion control.
Since the beginning of the month, I have added 30 minutes of moderate walking a day. (this is from a 48 BMI girl who didn't do any exercise so go easy on the comments) and I have been logging everything I have been eating on here.
The thing is, I am so so SO terrified of failing again. I am really taking this slow and using smallest baby steps as to so I don't 'fall off the wagon' yet one more time.
Because every time I do, every time I add in exercise, eating habits, and then I stop....I gain back A LOT more than I lost. Which is why I blame diets for the size I am today. (Please note this is a somewhat sarcastic remark)
So, with that said, I have no idea where to start. I am probably going the meal prep route, and so far, I have been consistent on tracking and exercising.....but it's only been a week.
Any other suggestions from anyone is greatly appreciated.
6
Replies
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Get a scale. Weigh your food (don't use the 21 day fad cups unless you really like to do dishes). Set a reasonable calorie goal and stick to it. 20-30 min of exercise 4-5 days a week.17
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No special diet is need. Your best investment would be a food scale. Enter your data in mfp and eat the suggested number of calories, eating foods you like.6
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Find calories for food you like to eat.....don't make it all boiled rice and chicken.12
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Realize excuses only hurt yourself.6
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geneticsteacher wrote: »No special diet is need. Your best investment would be a food scale. Enter your data in mfp and eat the suggested number of calories, eating foods you like.
Is there a way MFP calculates the food weighing? I had one years ago, but never really used it.0 -
Grams or oz. Avoid entries that use servings, cups, spoons.4
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30 minutes of cardio is nice, that is your minimum. Hmmm, I would suggest that you would go out and take more walks throughout the day. Whenever you feel that you want to walk away from your diet! I like to think that feeling good counts as well. The numbers come after awhile. Naturally.0
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I know where you are coming from. Been there, done that. Starting again. I have to agree with weighing your food. My biggest problem is "guessing" portions. The scale is the most inexpensive thing about dieting. I'm getting it back out when I get home. Good luck. Keep walking and checking your portions!!! You can do it!3
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That actually does make sense. When you lose weight, you lose fat and muscle (everyone does). When you gain back the weight, unless you're doing resistance exercise like weightlifting at the same time, you'll gain back mostly fat. Do that over and over, and you'll progressively increase your body fat percentage even if you don't really increase your total body weight. That's all the more reason to get it right this time.The thing is, I am so so SO terrified of failing again. I am really taking this slow and using smallest baby steps as to so I don't 'fall off the wagon' yet one more time.
Because every time I do, every time I add in exercise, eating habits, and then I stop....I gain back A LOT more than I lost. Which is why I blame diets for the size I am today. (Please note this is a somewhat sarcastic remark)
Start by learning how to log your food. Get a cheapie food scale (mine was $15 on Amazon) and weigh all solids. Use measuring cups/spoons for liquids only. Log consistently and accurately, and stick to your calorie goal, for 4-6 weeks and you'll see the scale start to move. At first, don't worry about exercise or what types of food you're eating...just learn how to log. Later, once you're in the swing of logging, you can start making other changes, but keep it simple in the beginning.
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Slow and steady. For me through eating part is a lot easier to adjust, it's when I add in exercise that things get a little crazy. So I'm starting off slow this time. I had no choice but to change my way of eating if I didn't want to be sick to my stomach after eating any more. Today I started adding exercise but I've been eating better, moderating my portions since the end of June. Only counting calories for the last 19ish days. I am starting out with a 30 minute walk and 15 minutes beginners yoga. It isn't much but it's something I can stick to. That's the important thing. Good luck and feel free to add me!4
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Potentially even simpler:
- Get the food scale.
- Carefully log what you eat. You don't even have to work hard to cut calories at first.
- After a few days of this, look back at your diary. Find some things that "cost" you more calories than they were worth to you in nutrition, satiation, or tastiness.
- Reduce or replace those foods with something that better meets your goals.
- Repeat this process until you're in a reasonable calorie deficit.
No need to lose super-fast, and you learn how to eat better permanently.17 -
[*] Repeat this process until you're in a reasonable calorie deficit.
What is this? I have seen it many times on here. ..
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It seems your biggest problem is indecision. I've been there. I took an eight week course that breaks down any problem in to weekly goals. That way you can establish success every week.
http://patienteducation.stanford.edu/programs/cdsmp.html
Why not fill those containers this week and note what works, what doesn't work.
I imagine a shopping trip is in order.0 -
On top of all the awesome advice already mentioned here, I think the most important advice I was given when I was starting out for the nth time was:
Don't give up on yourself even if you're having a bad day. Just get up, dust off, and keep walking! Or as my aunt likes to say: get up, set crown right, and keep walking
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ladyreva78 wrote: »On top of all the awesome advice already mentioned here, I think the most important advice I was given when I was starting out for the nth time was:
Don't give up on yourself even if you're having a bad day. Just get up, dust off, and keep walking! Or as my aunt likes to say: get up, set crown right, and keep walking
I love it, thank you!0 -
It seems your biggest problem is indecision. I've been there. I took an eight week course that breaks down any problem in to weekly goals. That way you can establish success every week.
http://patienteducation.stanford.edu/programs/cdsmp.html
Why not fill those containers this week and note what works, what doesn't work.
I imagine a shopping trip is in order.
Yes, totally! I have to purge my fridge and start fresh. I checked out that link, I think everyone can use that at some point. But I am a scatter brain. I am planning on adding more meditation into a daily routine. Thanks!0 -
[*] Repeat this process until you're in a reasonable calorie deficit.
What is this? I have seen it many times on here. ..
Do you mean what is a "reasonable calorie deficit"?
"Calorie deficit": Eating fewer calories than you burn (via BMR, daily activities, exercise). It's how you lose weight.
"Reasonable": Losing no more than about 1% of your body weight per week, and less if you're within 25 pounds or so of goal weight. There's potentially more to it than that, but that's the basic idea.1 -
[*] Repeat this process until you're in a reasonable calorie deficit.
What is this? I have seen it many times on here. ..
Do you mean what is a "reasonable calorie deficit"?
"Calorie deficit": Eating fewer calories than you burn (via BMR, daily activities, exercise). It's how you lose weight.
"Reasonable": Losing no more than about 1% of your body weight per week, and less if you're within 25 pounds or so of goal weight. There's potentially more to it than that, but that's the basic idea.
So, if I eat 1500 calories, I would have had to burn off more than that to lose weight? How would I know?0 -
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[*] Repeat this process until you're in a reasonable calorie deficit.
What is this? I have seen it many times on here. ..
Do you mean what is a "reasonable calorie deficit"?
"Calorie deficit": Eating fewer calories than you burn (via BMR, daily activities, exercise). It's how you lose weight.
"Reasonable": Losing no more than about 1% of your body weight per week, and less if you're within 25 pounds or so of goal weight. There's potentially more to it than that, but that's the basic idea.
So, if I eat 1500 calories, I would have had to burn off more than that to lose weight? How would I know?
No. Your body burns a certain amount of calories per day...let's say 2000. If you eat less than 2000 calories per day, you will lose weight. If you eat 1900 calories per day, you will lose weight more slowly than if you ate 1200 calories per day.
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It actually sounds like you are doing a lot of good things this time.
- Taking it slow
- committing to a level of exercise you can maintain
- Making small changes
- asking for advice
- not waiting for it to be perfect to start
You can always learn more and get better at losing weight and getting healthy, there isn't a need to lose it all at once. Listen to the people that are successful here.
2 -
The key is to stop thinking of this as a diet. Diets are temporary and you won't stick with it. Think about this being the first day of the rest of your life. If you are doing something you can't do the rest of your life then you are wasting your time. That's why calorie counting works because there are no foods you can't have, you can have whatever you like. You just need to make the numbers fit. If you don't like the way a food tastes, don't eat it. Find something you like that still fits your nutrient and calorie goals. Same with working out. If you don't like a certain activity don't do it. Find something you enjoy. Yes I agree there is a trial period with things. The first time working out sucks no matter what your doing but if you are still loathing doing that activity after 2-3 weeks find something else. This is for life so don't waste your time doing something that makes you miserable.
I agree with the food scale suggestion. This will help portion control without the dishes and be more accurate. Look at the success stories and really listen to what they are saying. Anyone can loose weight most struggle with is keeping it off so listen to stories of people who have a few years under their belt.
Log everything the good the bad and the ugly. You aren't helping yourself by lying. (It is so tempting sometimes but I have to remind myself how stupid it is)
Just keep going. You can do it. It's not about will power as much as changing habits.9 -
quiksylver296 wrote: »[*] Repeat this process until you're in a reasonable calorie deficit.
What is this? I have seen it many times on here. ..
Do you mean what is a "reasonable calorie deficit"?
"Calorie deficit": Eating fewer calories than you burn (via BMR, daily activities, exercise). It's how you lose weight.
"Reasonable": Losing no more than about 1% of your body weight per week, and less if you're within 25 pounds or so of goal weight. There's potentially more to it than that, but that's the basic idea.
So, if I eat 1500 calories, I would have had to burn off more than that to lose weight? How would I know?
No. Your body burns a certain amount of calories per day...let's say 2000. If you eat less than 2000 calories per day, you will lose weight. If you eat 1900 calories per day, you will lose weight more slowly than if you ate 1200 calories per day.
Got it!
I am old school when it comes to 'dieting'. When I first started I didnt know any of this stuff. Just learned to write down how many calories i ate, or two shakes and a sensible meal...or how many 'points' I've tallied.
Thank you!0 -
Thank you so much for the wonderful info and support! This is great!1
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mdrichardsons wrote: »The key is to stop thinking of this as a diet. Diets are temporary and you won't stick with it. Think about this being the first day of the rest of your life. If you are doing something you can't do the rest of your life then you are wasting your time. That's why calorie counting works because there are no foods you can't have, you can have whatever you like. You just need to make the numbers fit. If you don't like the way a food tastes, don't eat it. Find something you like that still fits your nutrient and calorie goals. Same with working out. If you don't like a certain activity don't do it. Find something you enjoy. Yes I agree there is a trial period with things. The first time working out sucks no matter what your doing but if you are still loathing doing that activity after 2-3 weeks find something else. This is for life so don't waste your time doing something that makes you miserable.
I agree with the food scale suggestion. This will help portion control without the dishes and be more accurate. Look at the success stories and really listen to what they are saying. Anyone can loose weight most struggle with is keeping it off so listen to stories of people who have a few years under their belt.
Log everything the good the bad and the ugly. You aren't helping yourself by lying. (It is so tempting sometimes but I have to remind myself how stupid it is)
Just keep going. You can do it. It's not about will power as much as changing habits.
I agree with most of this.
I had trouble with "this isn't a diet, it's a lifestyle" posts in the beginning because I found the concept of being in a calorie deficit for the rest of my life to be ridiculous. I'd starve to death eventually. But I've slowed down the diet considerably, I aim for a small deficit most days, some days I eat at maintenance and some days I overeat. I expect that the rest of my life will be somewhat like it is now. I try to reduce that hungry feeling by eating more protein than I had been (I aim for 20% of calories), eating more fibrous fruits and veggies and keeping a lid on my sweet and starchy ones carbs. I expect to maintain that style of eating for the rest of my life. I exercise because I like the way it makes me feel (physically and mentally) and I expect to keep exercising until it becomes physically impossible. I recognize that the more I try to hurry the process, the harder it is and the more likely I am to walk away from it all at some point.
As to using a food scale regularly and logging even the bad days, I don't disagree, but I also don't always do it, and I'm still fine.
I'm a huge fan of "Just keep going" thinking. If it's too tough, make it easier, but keep going.3 -
I don't think you even have to clean out your fridge. If you have it in there, it is obviously food you like. Just try eating the amount suggested for a serving and log it.6
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Added: There is no need to change what you eat right away. Down the line, you may make different choices. Not all of us here subsist on salads (I have one every week or two), chicken breast (I never eat this, I don't like chicken), brown rice, greek yogurt, etc. Eat food you LIKE. Find out how big a portion of these will meet your calorie and nutritional needs.3
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You do not NEED a fitness tracker to lose weight (thought I'd say that right from the start), but I have found wearing one to be helpful for weight loss. I've lost 35 pounds and pretty much at goal now.
I wear a Fitbit, and I like how my activity goes directly to MFP without me having to add it in manually. For example, I start each day with 1200 calories to eat, but if I take a long walk, a corresponding number of calories gets added to the original 1200. If it gets to be late in the day, and I'm looking at only 200 calories for dinner, I lace up my walking shoes and take a long walk/get on the elliptical/whatever. And boom--now I can have a decent dinner.
As I said, you don't need a fitness tracker to lose weight, but I'm glad I have had mine. I also second the recommendations for using a food scale. If I had to choose which device helped me the most in losing the weight, the food scale would be the winner.
Good luck, and remember, it's just math. CICO all the way.3 -
I would second the fitbit tracker, best thing I've ever got.1
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