Advice for someone who has 125lbs to lose!

Nads36

What are your top tips for staying on track over a long period of time? What is the best exercises when heavier and any beauty care or techniques which help you with preventing loose skin.
And what has been the best thing about being slimmer?
Thanks in advance!!

dbkyser

Set small goals and large goals, crush the small goals one at a time to reach the large goals.
Loose skin looks much better than fat, lotions and lots and lots of water help but its more about genetics and age.
Also, the faster you lose the more loose skin you will have.

Fitting in booths to eat, putting on shoes and buying clothes in a regular store are things I enjoy now.

Nads36

Thanks dbkyser! Will buy some lotions and increase my water consumption! Well done with your progress!

Adc7225

Make changes that you can live with forever (at least think of them in terms of forever). I mean things like having sandwiches without cheese, or mayo - little things that add up the calories of the food that you normally eat. Also, work the foods that you normally eat, big changes in your diet may be difficult to maintain in the long run, learn portion control. Be patient, things will happen to your body that will bring you to tears. But losing weight is a process that can be hard on a body. I at one point looked at myself and the skin that was sagging around my knees and cried, wondering what had I done to myself. Even at that point I knew there was no turning back so I just avoided the mirror unless I was dressed and one day I noticed less skin moving . . . give it time. Now, don't get me wrong I still have some skin but if having to choose between health and vanity, health wins! As far as exercise, just start moving, keep a log if you can, set a time frame to move, 15 minutes here or there a few times a day and go from there. I NEVER thought I would become a gym bunny. I was so excited to get all the workout gear that I got for Christmas - change is always possible!

Beauty tips, you may enter a phase where your skin will look great at first and then all heck might break loose but give it time it's all part of our bodies adjusting - just some of the ugly things that can happen along the way of the metamorphosis

The best thing about being slimmer is the lack of things that hurt - it's funny how much we just accept the aches and pains and health issues that come along with weight gain, but when they start going away we are just amazed and somewhat ashamed.

Also, drink lots of water, not overboard but try and get 6-8 glasses a day, it really makes a difference but can be a struggle sometimes.

Best Wishes!!!

Nads36

Adc7225, thank you so much! I really appreciate you taking the time to answer...I think you are spot on about health coming first!! I have taken all you've mentioned on board....well done to you! It is great to hear things can change!

lamm84416

Nads36 wrote: »

What are your top tips for staying on track over a long period of time? What is the best exercises when heavier and any beauty care or techniques which help you with preventing loose skin.
And what has been the best thing about being slimmer?
Thanks in advance!!

When I started my latest weight loss journey, I had 113.5 lbs to lose. I've lost 40ish since June with another 73.5 to go until I'm at goal. Yes, I said journey, but it's an individual journey. Everyone's journey is different and things that work for me may not work for you and vice versa. I've done this journey before and lost 100 lbs but due to some circumstances beyond my control and some laziness my weight crept back up.

Some people say "calories in versus calories out" and to a degree that is true. If you burn more than you take in you will lose BUT it's also actually about the QUALITY of the calories you take in.

Losing weight too fast isn't good for you. Many experts say that you shouldn't lose more than 1 to 2 lbs a week. To lose a pound, you have to reduce your caloric intake versus your caloric output by 3500 calories a week, for 2 lbs it is 7000 calories a week. So, think about it, if you want to lose 2 lbs over 7 days, that is a 1000 calorie deficit every day.

Water, water, water. I drink at LEAST 64 oz of pure water a day - not coffee, not flavored in anyway, etc. Most of the time, I aim for 128 oz (a gallon.) I've noticed that my skin is softer and not as wrinkled and also helps to let the skin snap back. It's better to moisturize your skin from the inside.

Non-starchy vegetables. Eat at least 4 helpings a day (1 cup of raw = 1 serving; 1/2 cup of cooked = 1 serving) without added butter, sauces, etc.

Portion control. Watch how big your portions are. Your protein should be lean and no bigger than a deck of cards. Your carbohydrate side (i.e. rice, pasta, potato) should be no bigger than the size of your fist.

Exercise. Walking is a good start. If you can't go for 30 minutes, try breaking it up into 10 minutes 3 times a day. If you can't do that, then do what you can. Just get moving and build on it!

lorrpb

I lost 148 lb over 2.5 years. The best thing is being pain free, able to MOVE, and able to do whatever I want to do physically. I also feel more in control of my eating habits and my weight, which is great. My tip to you is my favorite quote: "Small daily improvements are the key to staggering long term results." You don't have to do anything dramatic, just make small improvements every day or every week. Start off walking, try to get into a strength training routine, then progress from there and do more as you are able. "What seems impossible today will one day be your warm up." It's true!!

becca_rup23

Try not to put time limits on youself, I've found that to be the most discouraging, because you stop focusing on just losing weight and more on how fast. And really, that's much less important and will make your loss less sustainable

shopmead

I am also at the beginning of a 115 lb journey I'm taking many people's advise and making baby steps this time this is not a diet but a life long life style change so I'm not going to try any fade or so called quick diet but slow and healthy I also listen to a podcast every day to keep me on track and focused half size me is the site from what I'm learning is the people who track their good or bad food are the most successful we can do this I know we can

youdoyou2016

1. Staying on track over time (I've lost over 100 lbs, am 5'1", F 46, with about 10 more to go, btw): I know it's a cliche, but success breeds success. If you can just get yourself locked in for a month, your body and mind will change A LOT in all sorts of ways. You'll notice smaller wrists or ankles, it will be normal to eat less, or the numbers on the scale move downward. Record everything: weight, measurements, photos. When you can see progress on many fronts, it helps to keep going.

2. Exercise when heavier: honestly, anything you like and you'll do.

3. Loose skin: it's not that bad considering you get a new kind of life

4. Best thing about not needing to deal with weight any more: the experience of being free, confident, proud of myself. And so hopeful about the future. (Like, hey, this is the year I find someone and get married? That's a much better "resolution" -- creating a new future -- than what I've done in the past.)

dutchandkiwi

Having logged for about 3 years y top tips would be
Drink water, tea as your main drinks
Log everything even if you are over - don't sweat it, one day over won't be the end of the story. It is a journey to yourself and that takes time.
Be honest to yourself - and use the journey to understand your triggers (mine is boredom)

Start exercising doingsomething your love, does not matter what. Simply put if you like the exercise you'll stick to it and can build up from there. I simply started walking and yoga. Still love them but have added significantly to it over time. Don't ask yourself to do exercise like a top athlete over time.It took them time and commitment to get there too.

Any exercise will help with loose skin, but I found that for me weight training has been key. I started with low weights (think less than 1kg) but it was a start and build from there.

Take steps one at a time, look back and celebrate the good things. Use the forumThe NSV - (non scale victory) thread) Is completely inspirational and can give some great ideas - use the success forum for ideas.

char71165

I am currently on the journey of losing 197 pounds. I have lost 9 of those to date. It is a journey. I see many others stating this and it is true. The weight loss is just the start. Maintaining the weight loss is the continuation for the rest of my life. I too have lost weight and then gained it back plus more. So I am now viewing this as what permanent changes can I make to be healthier and lose weight? The answers to that is what I am doing.

The first thing that has helped me is awareness of my eating by tracking it here on MFP. Seeing that has helped me to know what to change and how.

The next thing is moving/exercise each day. I have started slow by setting a goal of 20 minutes a day. I have a stationary bike, I walk and I dance. I find just getting up, putting on some music with a good beat, and dancing to it in my livingroom works well.

I find support and encouragement to be crucial to being successful. I love making new friends on MFP and supporting them on their journey. This helps me to remain committed to my goals and on track.

I think losing weight slowly is the best way to avoid a lot of sagging skin. The amount of skin you will have is going to depend on so many factors that it is hard to say what is the main thing to focus on. I agree with what has already been said...drink lots of water, moisturize....but also know that the amount of time you have had this weight and your skin has been stretched out will be part of the issue as well.

I wish you all the best on this journey!

sbrandt37

Here is my advice:

1. Log your meals honestly and accurately. Use a food scale. Log everything you eat.

2. Aim for modest calorie deficits daily. Don't overeat or undereat. Don't ban any specific foods. Just eat them in moderation.

3. Eat when you are hungry. That prevents overeating later. Just log everything and try to stay within your calorie budget. Try to replace carbs and simple sugars with proteins and higher fiber alternatives, when possible.

4. Get some kind of physical activity every day. When you can do more, do more.

5. Don't focus on the big weight loss goal. Focus on the small successes that move you toward it. Every day you log your meals is a success. Every day you hit your calorie target (or even just stay at or below maintenance) is a success. Every time you take the stairs is a success. Every walk is a success. Every bite of dessert not eaten is a success. Every workout is a success. And every one of those successes is a gift to yourself that will improve your long-term health and well-being.

If you make those things a habit, you will lose weight and keep it off.

The best thing about being slimmer? I have lost about 40 pounds since March. I look better. I move better. I feel better. I breathe better. Clothes fit better. Random people smile at me more. I feel like myself again.

Good luck. You got this!

kenyonhaff

Be patient. Anyone who tries to push a quick weight loss program is likely trying to sell you something.

Do not embrace an "all or nothing" mentality. Example: I ate a cupcake. Judge yourself as "I'm bad and a failure." Eat the rest of the cupcakes. Give up on program because you're bad and what's the point.

Be careful of your knees, back and feet. 125 extra pounds puts a lot of strain on joints and particularly these areas. Pick exercises that don't have a lot of impact for this reason. GOOD: stationary bike, swimming, weights, walking.

mellowadam

I've lost 100 and kept it off 3 years.

Log accurately everyday! The more precise the better. This information will become extremely valuable when you get toward a normal weight and need to figure out how to get the last bit of weight off. Finding your true maintenance is a big deal and can take several months of data. It will also help to know how you respond to different macro strategies.

Start lifting heavy things now. Any form of strength training. Just have fun. Your loose skin won't be as bad if you have more lean muscle under it.

Get enough sleep and eat your veggies.

Good luck. You can do it!

Spliner1969

Nads36 wrote: »

What are your top tips for staying on track over a long period of time? What is the best exercises when heavier and any beauty care or techniques which help you with preventing loose skin.
And what has been the best thing about being slimmer?
Thanks in advance!!

Start now. Don't stop. Don't get discouraged. When someone tells you you're too skinny ignore them. When someone tells you you shouldn't be doing something that's working for you, ignore them. Don't fall for the low carb/fad diets, simply eat at a moderate deficit and exercise regularly. Eat back up to half of your exercise calories.

As far as exercise, when I was heavy I walked. Walked. Then I walked more. I walked as fast as I could sustain, then walked a little faster, and then walked up hills as much as possible. I would adjust my walking path to include hills. When I got used to a specific route, I'd change it up and add more hills. I was relentless. I averaged walking 4 miles a day up to 6 days a week up to 4mph.

Do yourself a favor, make sure you take at least one rest day a week. You'll have to eat less that day most likely because you won't have exercise calories to add back but your body needs to heal and rest. I managed to lose 115 lbs my first year, and honestly that was a little too fast. I even ended up injured after the first six months (back issues) because I was going at it 7 days a week.

My suggestion, set your loss rate at 1lb/week, eat back half of your exercise calories. That should give you a bit more than 1lb a week loss. Adjust your macros so that you're getting around .8g/lb of your target weight in protein. Set your fat intake at around 25% of what's left after that, and the rest in carbs. No food is off limits, but higher calorie foods may leave you hungry with no calories left for the day. So you are welcome to adjust according to what satiates you, but no need to avoid any food. Sugar, in moderation, is fine for non-diabetics. Caffeine is definitely fine for most people. Carbs are not the enemy. Fats are higher calorie so the only reason to avoid an excess is just that, it'll eat up your daily calories. Excess protein over .8g/lb of your target weight won't hurt, and it takes longer to digest so it'll keep you full longer.

As far as the loose skin, you're going to have that no matter what you do depending on your age. Best thing you can do to avoid some of that is to exfoliate daily, and drink lots of water for hydration. Expensive oils, lotions, bands, etc. are a waste of money if you ask me. Your body will snap back somewhat, but if you have a ton of excess skin it may not. Better to have loose skin than be obese in my book.

Nads36

Thank you everyone! Greatly appreciate you taking the time out to give me fantastic advice! I have taken it all.in a day am planning my meals and exercise routine - walking and swimming! Hope you have all had a fantastic festive holiday....Happy New Year!

binglebandit

My goals were 10% of my weight. I started at 247, so my first goal was 25lbs. I heard once somewhere that you can't feel the difference in the size of an object until it's about 10% lighter or heavier (comparing small objects in your hands). I focused on that as a guiding principle and to keep me from being overwhelmed by the big picture. This helped me lose 80lbs, though now it's been a couple years I'm having to lose 30 of it again. Try to make it a lifestyle change, simple is better if you can keep to it more. I started regaining from cheating too many days in a row and not being as active on MFP. I've counted my calories at least, so I always know what I'm doing wrong to gain. I'd suggest logging no matter what, at least it will tell you what you eat.

FitOldMomma

My advise is to understand this has to be a LIFETIME commitment. Practicing new healthy habits until they become ingrained in your daily life. #1 for me is tracking my food. At first it seemed sooo time consuming, but now I can't imagine not doing it! It takes me no longer than 10 minutes total to log my food and activities. #2 MAKE TIME for exercise! Pool exercises are great for very overweight people with joint issues. Strengthen those muscles! Seeing your body transform is amazing. # Drink water! This is one thing I have struggled with, but it's so important.

As far as loose skin...well, that's pretty much up to genetics and your age. I have issues with loose skin on my upper arms, stomach, inner thighs, and my face. I don't know if there is anything different I could have done to prevent this, but I do know that being fit and healthy w/ loose skin feels 1000x's better than weighing nearly 300 pounds! Plus, there always is the option of plastic surgery. ;-)

Attitude is important as well. I never think or feel I'm depriving myself with my healthier food choices. Instead, I think about how well I'm nourishing my body and how incredible I feel when eating good! Now, exercise is something I love doing! Hiking, biking, walking, swimming....they all are such a joy now.

The best thing about being slimmer? EVERYTHING!

Nads36

Thank you...It is lovely to hear you all doing so well....A great insperation! Keep it up everyone

ridiculous59

Everything everyone else has said and....

For me, portion control was the final piece of the puzzle. I've always exercised and always eaten healthy foods but couldn't figure out why I still weighed 232 pounds. Once I was honest with myself, and logged my food, it was pretty darn easy to see why the weight wasn't coming off! I've lost 86 pounds over three years. There have been holidays, wine, celebrations, wine, camping trips, wine, and everything else that life throws at you that's fun.

Don't beat yourself up if you have a bad day. Just start over the next day. Fat people have bad days EVERY day. Healthy people over-indulge, and then get right back on track.

And move every day. If you find that walking is too hard on your joints, try the pool. The hardest part will be walking across the pool deck for the first time in a bathing suit. After that it's no big deal. My local rec centre has "deep water running" classes and I still go twice a week, even though I now run and do other things. It's a great workout with no stress on your joints.

Congratulations on your decision

jvanessa89

What works as far as diet and exercise for one person may not work for you, so I would suggest trying different healthy foods and finding out which ones you really love and what exercise you enjoy and will stick to. I eat a lot of the same foods over and over but I love them so it's something I can stick with and I don't feel deprived. I eat a lot of protein, healthy fats, and fruits & veggies. I don't enjoy going to the gym that much but I love walking in the nature, swimming, and dancing around the house so I do those types of things and some strength training. Most importantly though, believe in yourself and have a positive mindset about weight loss. If you really want this and don't ever give up, you will certainly succeed but it will take patience and commitment and it's important to love yourself through the whole process. I've lost 115 pounds over the past year so far and it was something that seemed impossible before but with the right mindset it's not as hard as I would have thought. I believe anyone can do this. I wish you the best with your journey!

bebeisfit

Embrace plateaus. It took me about 8 years to drop 90 lbs. I went a few years with no weight loss and some with gaining. I had lots of life changes throughout the years. Bad marriage, bad job, moved a couple of times and lost my dad to a long illness. I let my weight creep up a few times, but got back on board after a while. After maintaining that loss for a few years, I went off track and steadily gained 5-10 lbs a year. I'm working on getting it off and it's taken this year of logging all my food - regardless of how much I eat to get back on track.

As others have said, don't do something you cant maintain for the long haul. Realize life happens, so enjoy occasional treats and make small sustainable changes. Those little changes add up to significant changes.

And eat your vegetables! It's what works for me.

I have no advice for saggy skin - I'm 55 and doubt I'll ever get rid of my gut. But I will say that weight lifting has given me a better body than miles and miles of running.

Best part about being a 'normal' weight. Flying was no longer embarrassing, and frustrating; I fit in the seat! Running for the bus, taking the stairs and general all around better fitness. And confidence! That's the best part.

becky10rp

It's all been said. Log everything. Be honest when you log. Try not to get frustrated. We all go overboard . Don't let a bad meal turn into a bad day/week. Set time aside to workout daily and commit. You ARE worth it. Revel in your daily/weekly accomplishments. Buy new clothes when necessary (it rocks)! I've been in maintenence for over 3 years. I'm proud of my accomplishments- I will keep re-vamping my workouts so they don't get boring. The perks? When you look AND feel great!

75poundstogo

I have 75 pounds to lose, about 20 lbs into it, 6 months in. My biggest piece of advice is dont try to schedule your weightloss. I went three months in hard and consistent. I ran into a stressful 2 months when I had to put weightloss to the side... now picking it back up committed after Jan 1. Try to focus on making each DAY great. Dont get overwhelmed thinking about a great week, month, year... just focus on the day and the weight will come off. Thats how i lost 20 lbs in 3 months. Cheers and keep at it/focused

creationscrown

Just take it ONE POUND at a time. That's all you need to look at. Also, don't stress if you don't get work outs in. Lots of people here have lost lots of weight without exercise.