Need help.

Tracirenee87

Hello, I'm 5'3 180lbs with a goal of 130lb. And i just need help. I try to count calories but just end up eating too many or too little. Breakfast is not an option so i usually grab a meal replacement shake. Im a hairstylist and dont usually take breaks for lunch but i do always take something with me usually soup/chicken,veggies/etc. Try to drink water at work. But sometimes too busy to drink/eat. Work 10-12 hour days on average. Come home eat dinner usually healthy but large. And fall asleep on the couch till time to go to bed. Im usually too tired or physically exhuasted to do much else. Trying to break my addiction to soda/sprite, no caffeine. But sometimes id rather have soda than food. I dont know i just need help and dont know where to start.

Blitzia

Start small, and keep in mind that every small change you make is progress. You didn't gain the weight overnight so you won't lose it overnight either, but if you eat even 100 calories less today than you did yesterday, that's already a step in the right direction. The wonderful thing about weight loss is that every little bit really does help.

So along with starting small, here are some things you can do:

1. Don't stress about the soda. If you need or love sodas, have a soda! But if you can switch to zero calorie sodas, that's already a difference of ~150 calories. If you normally drink 3 sodas a day, then that change alone is almost 500 calories a day, or a pound a week. (I don't know how many calories you're eating a day, so it may mean that instead of gaining a pound a week, you'll be maintaining your current weight, but even that is progress!)
2. Get in the habit of logging, even if you're going over your calorie limit every day, just getting in the habit of logging and being aware of what you're eating will be helpful. If you're super busy, you may find that pre-logging your food helps. When you have time in the evening, go ahead and plug in what you plan to eat the next day. Doing this may actually make it easier to stick to your goal because you know having a small portion at lunch means you'll be able to have dessert after dinner, etc. If you end up changing what you eat, be sure to update your logging when you get a chance.
3. There's nothing wrong with eating grab and go foods, you just have to get used to reading labels and deciding what convenient items will still fit in your goals.

And above all, think about it this way: you've already started. You joined My Fitness Pal and you're taking steps to make healthier changes. Slow and steady and you can make a ton of progress.

New_determination

Meal prep

kimny72

OP, how long have you been at this? What is your weight doing in this time?

middlehaitch

I see you have only been a member for a few days.
Have a read of the 'sticky' threads at the top of each sub-forum. They should guide you on your way- chock-a-block full of great advice and guidance.

Take baby steps and tackle one thing at a time. Accurate logging skills eating what you normally eat, no deficit, is a great place to start.

Cheers, h.

rachelagoodill

I've found focusing on macros (fat, protein and carbohydrates) instead of calories helps me, I try to eat more protein and fat than carbs but I'm quite casual with it, just looking at the proportions than trying to reach a certain number. I make sure I'm full and don't deny myself things and I've been able to stick to it the last week or so.

I've struggled to find what works for me for so long, just keep trying different approaches, you'll get there