Help me
connorbambam98
Posts: 46 Member
Hello i want to lose weight but not sure what to do i have started eating better today and i want to exersice but due to my autism i struggle to get out, im always a fussy eater so only eat stuff plain
0
Replies
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Hi
All you have to do is start your food diary on here and eat less than you burn off. You don't have to exercise to lose weight.1 -
Logging your food is so much more important than exercising. Not that exercise isn't important, but depending on what you're eating, there's usually not enough time in the day to work off anything like a a Dairy Queen Blizzard.
The most important thing to do is to log your food as accurately as possible, and get something like a Fitbit that will show you the calories in vs. calories out. As long as you burn more than you take in, you'll lose.3 -
Baby steps! Start slow. Make little changes and keep doing those things until they become habit then add another change. Right now, that change should be getting into the habit of weighing and measuring your food and logging every single thing you eat and drink in MFP; everything down to chewing gum and vitamins. You don't need to change what you're eating or how much you're eating yet, just log it all and be brutally honest with yourself. You may not like what you're seeing but you'll learn a lot more if you can correlate what you're eating with how many calories it contains.
If you don't own a kitchen scale, buy one and use it. Most food should be weighed, not measured, even salad dressing and peanut butter packaging gives servings in grams. If you're inaccurate with your logging your results will not be what you think they should be.
After a week or so of logging, look back over your diary and figure out where you can make some substitutions that will have big impact. Smaller portions at meals. Swapping one or two sweetened drinks with water or something zero calorie. Strive to stay at or just under the calorie goal MFP sets for you every single day. Don't worry about sugar, carbs, fat and protein for now. Once you get logging and staying under your calorie goal you can focus on those things including figuring out your TDEE, BMR, etc.
Exercise isn't needed for weight loss but it's important for fitness and overall health. You don't need to join a gym or even go outside, just start moving more. Take the stairs instead of the elevator and park at the back of the parking lot when you do go out. Find an exercise activity that you like whether that's walking, running, swimming, biking, or whatever. There are lots of exercise videos available on cable TV, Youtube and other internet sites.
Consider strength training right from the start, it has huge benefits. This could be something as simple as pushups. You'll not only lose more fat but your metabolism will be higher. Maintaining muscle is much easier than building new muscle and your body has built up extra to carry your excess weight. If you can keep most of the muscle you already have while losing fat, you're going to look amazing when you get to your goal weight!
Take "before" pictures so you can better judge your progress visually. Results on the measuring tape are more important than those on the bathroom scale. Measure your chest, waist, hips, thighs and any other body part you want to track and start recording them in MFP now. When the scale isn't moving your body might still be shrinking especially if you're lifting weights.
The most important thing right now is that what you're doing is sustainable. You shouldn't be trying to reach an end goal weight but changing your eating habits for life so you don't gain the weight back. That means that whichever way you're eating while you lose weight should be the way you plan to eat once you reach your goal, just a little more of it.3 -
Baby steps! Start slow. Make little changes and keep doing those things until they become habit then add another change. Right now, that change should be getting into the habit of weighing and measuring your food and logging every single thing you eat and drink in MFP; everything down to chewing gum and vitamins. You don't need to change what you're eating or how much you're eating yet, just log it all and be brutally honest with yourself. You may not like what you're seeing but you'll learn a lot more if you can correlate what you're eating with how many calories it contains.
If you don't own a kitchen scale, buy one and use it. Most food should be weighed, not measured, even salad dressing and peanut butter packaging gives servings in grams. If you're inaccurate with your logging your results will not be what you think they should be.
After a week or so of logging, look back over your diary and figure out where you can make some substitutions that will have big impact. Smaller portions at meals. Swapping one or two sweetened drinks with water or something zero calorie. Strive to stay at or just under the calorie goal MFP sets for you every single day. Don't worry about sugar, carbs, fat and protein for now. Once you get logging and staying under your calorie goal you can focus on those things including figuring out your TDEE, BMR, etc.
Exercise isn't needed for weight loss but it's important for fitness and overall health. You don't need to join a gym or even go outside, just start moving more. Take the stairs instead of the elevator and park at the back of the parking lot when you do go out. Find an exercise activity that you like whether that's walking, running, swimming, biking, or whatever. There are lots of exercise videos available on cable TV, Youtube and other internet sites.
Consider strength training right from the start, it has huge benefits. This could be something as simple as pushups. You'll not only lose more fat but your metabolism will be higher. Maintaining muscle is much easier than building new muscle and your body has built up extra to carry your excess weight. If you can keep most of the muscle you already have while losing fat, you're going to look amazing when you get to your goal weight!
Take "before" pictures so you can better judge your progress visually. Results on the measuring tape are more important than those on the bathroom scale. Measure your chest, waist, hips, thighs and any other body part you want to track and start recording them in MFP now. When the scale isn't moving your body might still be shrinking especially if you're lifting weights.
The most important thing right now is that what you're doing is sustainable. You shouldn't be trying to reach an end goal weight but changing your eating habits for life so you don't gain the weight back. That means that whichever way you're eating while you lose weight should be the way you plan to eat once you reach your goal, just a little more of it.
All of this.
I will also add that the best exercise is one you enjoy. If you don't enjoy doing something, you'll end up finding excuses not to do it and eventually drop it. Find something you enjoy. In the beginning for me, it was dancing to music, now it's weight lifting. For my autistic daughter it's Pokemon Go and swimming.1 -
Im autistic and the only thing i enjoy is swimming thanks0
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RuNaRoUnDaFiEld wrote: »Hi
All you have to do is start your food diary on here and eat less than you burn off. You don't have to exercise to lose weight.
Okay thank you1 -
Baby steps! Start slow. Make little changes and keep doing those things until they become habit then add another change. Right now, that change should be getting into the habit of weighing and measuring your food and logging every single thing you eat and drink in MFP; everything down to chewing gum and vitamins. You don't need to change what you're eating or how much you're eating yet, just log it all and be brutally honest with yourself. You may not like what you're seeing but you'll learn a lot more if you can correlate what you're eating with how many calories it contains.
If you don't own a kitchen scale, buy one and use it. Most food should be weighed, not measured, even salad dressing and peanut butter packaging gives servings in grams. If you're inaccurate with your logging your results will not be what you think they should be.
After a week or so of logging, look back over your diary and figure out where you can make some substitutions that will have big impact. Smaller portions at meals. Swapping one or two sweetened drinks with water or something zero calorie. Strive to stay at or just under the calorie goal MFP sets for you every single day. Don't worry about sugar, carbs, fat and protein for now. Once you get logging and staying under your calorie goal you can focus on those things including figuring out your TDEE, BMR, etc.
Exercise isn't needed for weight loss but it's important for fitness and overall health. You don't need to join a gym or even go outside, just start moving more. Take the stairs instead of the elevator and park at the back of the parking lot when you do go out. Find an exercise activity that you like whether that's walking, running, swimming, biking, or whatever. There are lots of exercise videos available on cable TV, Youtube and other internet sites.
Consider strength training right from the start, it has huge benefits. This could be something as simple as pushups. You'll not only lose more fat but your metabolism will be higher. Maintaining muscle is much easier than building new muscle and your body has built up extra to carry your excess weight. If you can keep most of the muscle you already have while losing fat, you're going to look amazing when you get to your goal weight!
Take "before" pictures so you can better judge your progress visually. Results on the measuring tape are more important than those on the bathroom scale. Measure your chest, waist, hips, thighs and any other body part you want to track and start recording them in MFP now. When the scale isn't moving your body might still be shrinking especially if you're lifting weights.
The most important thing right now is that what you're doing is sustainable. You shouldn't be trying to reach an end goal weight but changing your eating habits for life so you don't gain the weight back. That means that whichever way you're eating while you lose weight should be the way you plan to eat once you reach your goal, just a little more of it.
All of this.
I will also add that the best exercise is one you enjoy. If you don't enjoy doing something, you'll end up finding excuses not to do it and eventually drop it. Find something you enjoy. In the beginning for me, it was dancing to music, now it's weight lifting. For my autistic daughter it's Pokemon Go and swimming.
Im autistic and i love swimming thank you2 -
SueInAZ covered most of the things you need to think about - all good advice! As is the advice to find an activity you enjoy - swimming will be great! "Eating better" is good, but it's the amount of food that's the most important thing to get a handle on first. (Sue gave you some great tips there too.
)
If you're anything like my Asperger's son you might enjoy video game related things, so check out the nerdfitness.com site for suggestions on exercise and general lifestyle improvements aimed at "levelling up your life". (You can ignore their dietary advice if it doesn't interest you... they recommend the "Paleo" way of eating, which many people do like but is not necessary to follow. You'll do fine just sticking with the foods you know and like, but making sure you eat appropriate portions of them.)
Most people on this site are very friendly and helpful, so please don't be nervous to ask for advice whenever you need it! Good luck with your goals - knowing how well autistic people can focus on something that's of interest to them, I'm sure you can achieve what you want. 1 -
SueInAZ covered most of the things you need to think about - all good advice! As is the advice to find an activity you enjoy - swimming will be great! "Eating better" is good, but it's the amount of food that's the most important thing to get a handle on first. (Sue gave you some great tips there too. )
If you're anything like my Asperger's son you might enjoy video game related things, so check out the nerdfitness.com site for suggestions on exercise and general lifestyle improvements aimed at "levelling up your life". (You can ignore their dietary advice if it doesn't interest you... they recommend the "Paleo" way of eating, which many people do like but is not necessary to follow. You'll do fine just sticking with the foods you know and like, but making sure you eat appropriate portions of them.)
Most people on this site are very friendly and helpful, so please don't be nervous to ask for advice whenever you need it! Good luck with your goals - knowing how well autistic people can focus on something that's of interest to them, I'm sure you can achieve what you want.
Thank you very much, i love my gaming too thats what i soend most my time doing so i will vheck it out cheers1 -
Out of curiosity have you tried Pokemon Go?
For the dieting I say for the first few weeks keep eating as you have been and get used to logging everything.0 -
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connorbambam98 wrote: »
I'm okay with being out and about, as long as I don't have to interact with too many people and not in crowded areas (i have aspergers). When I go walking to hatch my eggs, I make sure I have my headphones on so I have an excuse not to do more than wave at people lol.1 -
connorbambam98 wrote: »
I'm okay with being out and about, as long as I don't have to interact with too many people and not in crowded areas (i have aspergers). When I go walking to hatch my eggs, I make sure I have my headphones on so I have an excuse not to do more than wave at people lol.
Im the same i will put headphones in even if im not listening to anything im not scared of anyone i can look after myself and all that i just not very social,d thats why i cant work because i get up and get ready some times and just cant bring my self to walk out the door even if i want to its horrible, night times is so hard for food as well ive eaten healthy all day but had some *kitten* tonight its so hard0 -
I make room in my daily calories for treats. I'm having brownie bites I baked later. Only 73 calories a piece
I'm planning on two but will probably add an extra one. I have the extra calories for it as I usually eat close to maintenance on rest days (I lift weights 4x week and walk 2x).0 -
connorbambam98 wrote: »connorbambam98 wrote: »
I'm okay with being out and about, as long as I don't have to interact with too many people and not in crowded areas (i have aspergers). When I go walking to hatch my eggs, I make sure I have my headphones on so I have an excuse not to do more than wave at people lol.
Im the same i will put headphones in even if im not listening to anything im not scared of anyone i can look after myself and all that i just not very social,d thats why i cant work because i get up and get ready some times and just cant bring my self to walk out the door even if i want to its horrible, night times is so hard for food as well ive eaten healthy all day but had some *kitten* tonight its so hard
It is hard even without something like autism to complicate matters. When the urge strikes at night to ruin your food plan find something else to do to take your mind off of it. I try to keep my hands busy, for example. Watching TV is the worst for me so I'll grab my tablet and play casino games on it while watching TV. It keeps my hands busy but doesn't really distract me from watching the show on TV. I've heard other people do things like knitting or cross stitching to keep their hands busy.0 -
Make sure you're getting enough calories - at least 1500 per day. Try to include plenty of protein if you can... chicken, eggs, fish, Greek yogurt, whatever sort of food you like best. I find that protein and fat help me to feel more full, but other people find that more carbs will do that for them... if you like potatoes you could try a baked one with some cheese, just watch your portion sizes.
If you find that you get hungry in the evenings, or just have a habit of snacking, then try leaving some calories for an evening snack so that you're not tempted to pig out on something that puts you over your allowance. You can also try "pre-logging" your food (entering your meals into your MFP diary in advance) so that you know what you're going to eat and that you have an evening treat to look forward to - this might help you to avoid the temptation to snack on things that you haven't already accounted for. It can also show you how many calories you have left over if you DO fancy something extra! It's always nice to realise you have extra calories for a treat.
Don't be afraid to experiment - try different things, or try spreading your calories out over the day in different ways. (More for breakfast or supper, perhaps, depending on when you feel most hungry.) See what works best for you and helps you to feel full for longer.0
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