Tips for Weight loss

fernie8787

Hey, So I have been on MFP since 2015 and my weight has been up and down. I want tips on what to do to tackle my weight. i am somewhat wheelchair bond but can walk with crutches, not many steps though. My calorie intake is set on 1780 and I sometimes hit or go over. I usually exercise 3, 4 times a week with 30 mins cardio and 30 mins of weights. my questions is if its enough. I usually have a good breakfast and lunch but I don't really eat dinner, I have more of a snack. I usually have protein bars or protein shake for snacks. Is eating only protein good for you or do you need other vitamins? Also is eating protein shakes for dinner good for you? Anyone with diet plans or just tips will be helpful.

Nykkismommy21

Ooh I would like to know too if all rhat protein stuff is good for us,I usually just eant to eat protein bars or snacks and shakes. Because coming up with meals sometimes is brain wracking. Lol.

VeronicaA76

Nykkismommy21 wrote: »

Ooh I would like to know too if all rhat protein stuff is good for us,I usually just eant to eat protein bars or snacks and shakes. Because coming up with meals sometimes is brain wracking. Lol.

I have actually sat at my kitchen table staring at a package of chicken breasts wondering what to do with it, for almost an hour.

MichelleSilverleaf

Consistency is what helps you lose weight and keep it there. Exercise is not a requirement to lose weight, but it's good to do whatever it is you can. Your body is burning calories 24/7, even just eating less than whatever your body's calorie requirement is will enable you to lose weight. Eating protein is good, your muscles use protein, but you absolutely should be including variety in your diet. Missing out on the vitamins and minerals not found in protein sources will hit you down the road. And some vitamins can't be absorbed on their own, at least 3 are fat soluble which means you need fat to make use of them. If you're going over your numbers too much, that's your reason for your weight going up and down.

Veronica, look up chicken marinades. I've had the same issue as you and my dietician recommended the idea. I made this one: http://www.momontimeout.com/2016/05/the-best-chicken-marinade-recipe/ and it was AMAZING. But to accurately determine just how much of the marinade you ended up using, measure the liquid before you put the chicken in to soak, then measure again after you take the chicken out. Otherwise the amount will throw your calories and salt and such off. But yeah, just google recipes. There's lots out there.

kommodevaran

I would like to challenge your attitude and beliefs.

You don't need tips or diet plans, you need to know how weight loss works. Weight loss comes from consistently eating fewer calories than you burn. Consistently means all the time or most of the time, so that over time, your intake is not exceeding your burn; you burn a certain amount of calories every day, just by being alive. You don't have to exercise or eat any special food.

You could also benefit from learning more about nutrition. Eating healthily isn't some obscure goal that the government sets for us just to be mean, it's not a punishment for getting overweight, it's how you eat to feel good from day to day, you should feel satisfied so you don't have an unbearable urge to overeat, so that you can achieve and maintain normal body weight, and you can certainly eat both healthily and deliciously.

You can't tackle your weight. But you can tackle your eating habits. When you have good eating habits, you will get, and then have, a good weight.

You can and should decide for yourself what to eat. We can't tell you what you should eat, but I can give you a general outline of a healthy diet.

A healthy diet provides you with all the nutrition you need, but not too much of anything over time. The calorie and default macro goals MFP gave you, is a good place to start - if you log correctly and hit those goals pretty closely every day, you have covered a lot of ground. Then you can work on the finer details. Are you getting in 2 servings of fruit and 3 servings of vegetables every day? Are you eating some dairy, some nuts, meat, fish and eggs? Do you vary your food choices through the day and from day to day?

Healthy eating is a taking some care to compose a healthy diet, and eating food you like, allowing yourself to enjoy it, without guilt or worry.

cdkelly

Try cutting out all or most liquid calories. I have noticed people forget to track those and they can sure add up.

Also my success has largely come from meal prepping. Once or twice a week I make all my meals for the week and use the recipe builder on mfp to track it all. The result is I am never standing there hungry wondering what to make. I only make foods I love to eat so I am satisfied every single meal I have. I only have to track ingredients once and makes the rest of the week easy. I can have more control over my daily macros instead of guessing or just seeing what happens at the end of the day. I could go on. I don't want to meal prep forever but it has been the game changer for me with weight loss. I use a ton of recipes on flavcity.

fernie8787

I try my best to stay low on the calories and dont usually eat back my calories that i have burned. I have cut off sugar drinks and just drink crystal light that has 10 cals. Im starting to be more aware of my eating especially when i go out or to school. Yes i should be consistent and takle this weight loss but there is time that i just want to eat junk food. I have made little progress and lost 10 lbs so far in 2 months. I have a long way to go for my ideal weight.

heartlessmf

10 lbs ain't bad mate. Lets put some positive *kitten* on this - you haven't gained any. Quitting stuff is hard, but it gets easier the further down the road you go (although I've never been able to keep off the *kitten* for more than a fortnight). Learn what your triggers are so you can avoid temptation - people, places, having £ in your pocket, boredom, buying the stuff in the first place.
When you've avoided a chance of screwing up, by distraction , feel good about yourself.
Sorry mate, not being very articulate, too early, no coffee yet and the dogs are hyper!!!! Good luck

heartlessmf

Whats that kitten all about then?#@!* One of those kittens was cigerettes not a gay person. What would happen if I have a kitten thats a pain in the *kitten* *kitten* and *kitten* everywhere?

heartlessmf

Oh, thats what happens :-)

preshalin

It sounds to me like you are doing things correctly already.

Tip 1: Be patient
Tip 2: Be Consistent
Tip 3: It's fine to over eat sometimes but not all the time - Life is meant to be enjoyed

The weight will come off slowly. But that's a good thing.

theabsentmindednurse

Stay positive and keep going.
This journey isn't linear. It's three steps forward and two steps backwards.
Ten pounds in two months is excellent.
Your exercise regime is very positive.

The eating plan may need a little tweaking. While protein will keep you satiated, and they are the building blocks is cells, you can have too much of a good thing. Also the shakes and bars are all processed, so where is the fresh food.

A wide and varied diet of fresh fruit, vegetables, lean meats, nuts, seeds, dairy, legumes, lentils and whole grains will not only fill you up, it will keep you healthy, while losing weight.

Even if you wanted a snack for your evening meal, you could have a protein shake with fresh berries and Greek yogurt, a spinach omelette, Or a cheese and tomato toastie on wholgrain bread.

Having a wide and varied diet will keep your eating plan interesting, while ensuring your body is getting all the nutrients it needs,
Of course while staying within your caloric guidelines.

Heather4448

Search the success stories for this title: Wheelchair user 130lbs healthier!

FransessM

Track the sugar on those protein bars and shakes, sometimes we think a healthy bar or shake can only help but the ingredients sabotage our efforts.

MegaMooseEsq

fernie8787 wrote: »

I try my best to stay low on the calories and dont usually eat back my calories that i have burned. I have cut off sugar drinks and just drink crystal light that has 10 cals. Im starting to be more aware of my eating especially when i go out or to school. Yes i should be consistent and takle this weight loss but there is time that i just want to eat junk food. I have made little progress and lost 10 lbs so far in 2 months. I have a long way to go for my ideal weight.

Being consistent and eating "junk food" isn't incompatible. I think a good strategy when you're struggling to figure out where to start is just to log every single thing you're eating, no matter what it is. Get out of the mindset of a diet being something you're either on or off. Your diet is what you eat every day. Logging can give you valuable insight into where your calories are coming from, what times of day you get hungry, whether you overeat out of boredom, loneliness, after drinking, before bed, whatever. Log log log.

If you can get into that habit, I think you will start finding places to make changes, Again, don't think that you have to start eating Greek yogurt and kale every day starting tomorrow (or ever - I hate yogurt)! But maybe just start with breakfast - what are you eating now, when, and how does it make you feel? Is there something you could try that might be more filling and fewer calories? Or maybe you need more calories in the morning to get you going. The thing is, no one can answer these questions for you. You have to become mindful of your eating habits and make the changes that work for you. You can do it! Good luck!