Where do I start?!
Ssumner2001
Posts: 34 Member
I need help. I've read hundreds of articles, blogs, and websites on weight loss but I don't know where to start. I have little motivation so doing too much at once isn't going to work for me. I don't eat a lot but what I do eat is usually prepackaged, processed food and I don't exercise at all. I have managed to cut out soda for the last week. Any tips and tricks that's helped you get started would be helpful.
4
Replies
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Hi! I would recommended cooking at home, & trying to cut out the processed food. Starting with a short walk and slowly increasing over time.4
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One of the very best things I could do for myself when I got started was work with a trainer.
Meal-prepping has also been a great help for me. I get a large sense of satisfaction in making a weeks worth of healthy meals!0 -
I would suggest starting by stopping reading blogs etc, they're almost universally after your money and live off confusing people.
Then read the stickies, the "announcement" topics under this category.
Then stop looking for and waiting for motivation. It won't just come to you, and worse still, it will leave you when you need it most. Instead, make a good plan. A weightloss plan must include four things: 1) how you'll achieve a calorie deficit, 2) how to stick to it, 3) how to stick to it when things don't go as expected, and 4) how to measure your progress correctly. It should include as little else as possible.
Set up MFP with your stats and hit your calorie goal. But that's just too simple!? Losing weight is so simple, and that's all you have to do, but you have to do it for real and every day and for a long time, so it's not necessarily easy.
You can eat anything you want and lose weight, and you don't have to exercise to lose weight. But exercise is good for you, and a nutritious diet is good for you. Neither will in themselves make you lose weight, but it can be easier to stick to a calorie deficit if you exercise moderately and aren't terribly hungry.
Tips and tricks are so individual, mine may not help you at all. Cutting soda may or may not be helpful for you, you have to find out if the calories add up to something substantial, or missing it will make you want to quit your weightloss plan, or if cutting it out enables you to do something else that works better.13 -
I used to think there was a miracle drug out there until I found MFP and started logging my calories and walking again. (3 weeks ago I ran my first marathon & have run 4 half marathon's and got 2 more yet this fall) You just have to take it one day at a time, it's a process that takes time, but eventually you will find what works best for you. No matter what form of exercise you find, find something that will make you feel good after you have completed it. I started my journey 2 years ago, today diet is no longer in my vocabulary, it's a life style change. Just know you can do this and believe in yourself
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If you are overweight and not losing, you ARE eating a lot. At least, a lot of calories. You may not think you are (I didn't! Because I always skipped meals!) but once I logged what I did have, I was appalled! Some of these foods are calorie dense with little substance. Take peanut butter for instance.. 190 calories in just 2 tbs. most people don't measure out a perfect 2 tbs. They pile it on bread with some honey (another high calorie in a little amount food) or jelly, slap on another slice of bread and poof.. 600-800 calories in one sitting. Not much to EAT but LOADED with calories!
Oils.. Just.. check the back of olive oil.
Butter.. 100 calories per tablespoon.
See my point? You can easily consume a ton of calories in just a few bites if you are careful. What you need is to measure and log EVERYTHING.
Something else that is a shocker on calories. Ever had a snow cone or slushy? OUCH! And those small fries from mcD's? Ooof!
Ill be happy to help if you want. But yeah, don't read articles. They can't help you.4 -
Weight loss is about taking in fewer calories than your body "spends."
The good news is smaller portions of your current food choices = fewer calories. The bad news is perhaps those smaller portions won't be satisfying and you may be miserable or fall off the wagon. One way to combat this is to eat "mostly" regular foods, but tweak your choices here and there. Examples - diet soda in exchange for regular soda - adding veggies to calorie dense dishes (such as mac'n cheese)......add cauliflower, reduce calories for the same serving size. Find these tweaks by measuring & logging your regular diet. This is a great learning experience. This knowledge will also help you maintain your new weight.
You don't have to exercise for weight loss. Exercise because you want to be a healthy person. Exercise and activity makes your body "spend" more calories so you don't have to cut as much.2 -
Ssumner2001 wrote: »I need help. I've read hundreds of articles, blogs, and websites on weight loss but I don't know where to start. I have little motivation so doing too much at once isn't going to work for me. I don't eat a lot but what I do eat is usually prepackaged, processed food and I don't exercise at all. I have managed to cut out soda for the last week. Any tips and tricks that's helped you get started would be helpful.
I'm in no way expert in this as I am currently overweight and novice to this. However I got my username from a quote that has stuck with me. "BACK2BASICS". I am going right back to basics, cutting down my portion sizes, cutting down on junk food and begining to walk regularly at I can. If I can give you any advice, Go slow and be patient. Wish you luck in your way to healthier lifestyle.1 -
Just start logging. It is a real eye opener. Don't worry about big changes all at once. Log, log, log - you'll see where the changes need to be made.5
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Doing too much in the beginning, can sometimes be over whelming. So I say take a few things at a time. You already have started with the soda and coming here. The next thing I would do is start logging your food, weighing, practicing portion control, logging honestly. Make sure your setting for weight loss are not extreme, 1/2 lb, or 1 lb. Or just to get in the habit or logging your for put your settings for maintenance . Once you start logging your food, you see where items need to be cut. You say you eat a lot of packaged food, good in a away because you will be able to scan most of your food with the app.. bad because you will see most packaged foods have way too many calories.1
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All of you have very good things to consider, thank you for taking the time to respond. I appreciate the insight from everyone. I will do my best to log, that seems to be the general consensus of everyone. I want to start walking, my excuse is I work a lot and when I get home I don't want to leave. Guess I need to get over that.
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Ssumner2001 wrote: »want to start walking, my excuse is I work a lot and when I get home I don't want to leave. Guess I need to get over that.
Buy a dog.
Mine is very demanding about his nightly walk - won't let me get away with skipping it! 3 -
Ssumner2001 wrote: »I want to start walking, my excuse is I work a lot and when I get home I don't want to leave. Guess I need to get over that.
Can I just offer an alterative approach?
You are doing a good job. You have done a lot of reading and you're here asking for help. That is a great start! Good job!
You eat processed food and you're tired and unmotivated. You see a mountain of work ahead of you and all the advice you got was to knuckle down and do some work. Can I just offer this thought? It's not that hard. I swear, it's not horrible, it's not awful, it's just a stack of new habits that you create over time. You can absolutely make it terrible by beating yourself up over not being perfect and comparing yourself to other perople, and by hanging out on the internet where you never know what kind of info you are getting. But take it slow and be nice to yourself.
Try one habit: logging food. When you're able, add weighing yourself once a week. When you have those down, you are ready to make any changes because you will be great at logging your intake and measuring progress. When you are good at this, feel free to tinker. But peiple lose weight without exercising all the g d time. And people lose weight eating processed food every g d day. So if that's all you can get it up to do, great. I bet you a dollar you'll be more motivated and interested in exercise once you are able to see the effect of your actions and feel like you have some agency. Doing what you can do consistently is better than the all or nothing self flagellation many people engage in. Don't stress yourself. Inch your way forward lady.8 -
That's good that you have cut out the soda! Drink lots of water! Keep going for walks and slowly increase the distance you go each day!1
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RachelWithoutAPaddle wrote: »One of the very best things I could do for myself when I got started was work with a trainer.
Meal-prepping has also been a great help for me. I get a large sense of satisfaction in making a weeks worth of healthy meals!
This^^^ Get a trainer. Try to find someone online as they will be cheaper and will provide workout and meal plans. I did this when I first started as I was just like you, too much information and I had no idea what to do with it all. Goodluck!2 -
By a food scale.
Religiously logg and be honest.
Eat at a deficit.
You will lose weight. How quickly you do depends on how much of a deficit you maintain. It's simple. (It's just not easy).
-down 90+ lbs and in the best shape of my life at almost 43.8 -
I ate the same way you do and had zero motivation to try any exercises or put any effort into a diet. I started slow. First week cutting all fast food, the second week cutting all added sugar from food. I still had been drinking sodas everyday but on the third week I had completely cut off sodas and switched to mostly water with no calorie flavor enhancer. This week I am starting to do a few exercises, only a few simple ones first and will do more and longer after I get into a routine. Just take it slow and find a groove that works for you. I hope you are able to get started!! Keep us updated on your progress.2
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A few tips from my 63 days using the app. Promise you I was WAY worse than you are now:
Use the app & log your food intake: this will show you exactly where your calories are coming from. Over time you'll be able to swap out some of the low nutrient density (empty calories) foods for nutritious foods that really satisfy
Set a daily calorie intake target, one that will not leave you feeling hungry, and aim to hit it every day. Don't vary the calories.
If you find yourself getting hungrier over time (a sign that your metabolism is increasing) then bulk your meals out with low calorie foods like mushrooms, cabbage, lettuce
gradually increase your activity level, start going for a walk even 10 minutes counts. Try climbing flights of stairs or step ups and record those cals burned on the app
take measurements like neck, upper arm, calf, thigh as well as bust, waist and hips - you will get motivation from knowing you're getting smaller all over
MOST importantly: buy & cook whole foods from scratch. Ditch the packet & processed foods Ditch as much sugar from your diet as possible. You can eat sweet things like blueberries & cherries which are low in sugar.
A food I found really helpful is the 0% fat Greek Yoghurt which is high in protein, low in cals and you can eat loads of it. Two brands I use are : Fage 0% and Milbona Skyr. Check them out.
Take this from me: you do not need to drop calories to lose weight. Eat filling, nutritious whole foods, consistently with the same number of calories and increase your activity level. I been at it two months and am totally transformed following this plan - which I got from a top 'body transformation' coach. I couldn't see it working at the start.
Oh, yes, that reminds me. He worked out my menus BEFORE I started so I knew exactly what foods I had to shop for. You could do the same. Use the recipe calculator to work out a breakfast, lunch, dinner and snacks for one day thatcomes to your calorie total. Then shop for the ingredients to make those meals.
I'm pretty much eating the same breakfast every day, have a variation of the same lunch every day and a batch cooked (chilli, stew, curry) with rice for dinner. Then the yoghurt with cooked fruit for snacks.
Good luck! Eat well, eat fresh, eat nutrient dense foods. You can do this.
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You have been given some very sound advice.
I have been an MFP user for two years with a massive 145 pounds to lose.
I felt overwhelmed. What I did what realise from day that this was a MARATHON NOT A SPRINT!.
By making a lot of small changes over a lifetime I would achieve my goals.
This is a lifetime journey. You will learn as you go along.
I have found personally, that meal planning and prepping has helped me achieve many of my goals. I still have 50 pounds to go, but I will get there. It just takes time.
You just keep learning, growing and pushing.
Good luck1 -
Make simple changes you can adhere to you don't have to exercise and you can lose on processed food, as long as you log honestly (even condiments, drinks and weigh everything, do not eyeball) and stay at a deficit that's it. Maybe start at 1 pound a week loss and see how you get on?
Maybe further down the road you can change another habit to eating home-cooked food or adding some exercise but for right now just make one change, stick to it and ease yourself into it.
You won't see changes overnight it may be over a year until you get close to goal but as long as you give yourself realistic goals and expectations and don't try to punish yourself by over restricting or making impossible life style changes all in one go, you've got this. x Good luck and welcome to MFP. xxx1 -
Such good advice from all of you, thank you. Do you all have any favorite recipes that have helped you along the way? I need something cheap and quick.0
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Ssumner2001 wrote: »Such good advice from all of you, thank you. Do you all have any favorite recipes that have helped you along the way? I need something cheap and quick.
One thing that may help is if you start swapping out some of what you already eat with other foods. So if you buy ready made meals, also buy some veggies (fresh, frozen or tinned, but if you go with tinned make sure they're not in sugared or salted water). When you make dinner, have half the ready meal (put the other half in the fridge as a leftover), and supplement the rest with the veggies. That way you're still getting what you know works, but you're also adding bulk without adding too much in the way of calories or time investment. This may also get you a little more comfortable in the kitchen (if you aren't already). Cooking all your food from scratch is totally doable, but not without the correct tools and preparation. I would make that a long-ish term goal personally (and I am in a home-cooked meal household).
What sorts of things are you eating now? Once you've logged them, and you know what you're putting into your body, you can start to think about how to tweak that (as said above).
But to echo what so many others have said: don't try to change everything now. Willpower is a finite resource, just like time is. Make little changes in the right direction, stick with them and add to them*, and you will find what works for you. That will be the major thing, when you start making this journey yours.
*In my experience, one positive change leads to another. I keep finding more things I want to try. Part of it is that success is pretty addictive. Give yourself time to succeed at one thing - logging is a really good way to start - and see where it leads.2 -
For me bags of salad and low fat dressing (I like caesar and balsamic) and bags of microwave veg to pad out my meals. I just have more or less the same food I had before but smaller portions and pad out the plate with low cal veggies. So if I have spaghetti bolognese I just have half a portion and a salad, if I have a curry I'll have less rice and have it on a big bag of spinach and mint yoghurt, if I have a meat starch and veg I'll have less of the starch like potatoes and have loads of low cal veg with gravy.
I make swede and carrot mash instead of white potato mash and add a bit of low fat marge instead of butter, also I've swapped out burgers and sausages for Linda McCartney vegetarian sausages and vegetarian pulled pork burgers even though I'm not veggie (I'm from the UK so don't know different country brand availability) they taste really good especially considering the calories saved, and have quite high protein (which is an important macro for feeling fuller longer)
I have options low cal hot chocolate for when I need a chocolate fix, and ice lollies in the freezer if I need a sweet dessert.
I personally have been aiming for 1400-1500 cals a day, it's a good enough deficit for me without feeling deprived or hangry
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Ssumner2001 wrote: »Such good advice from all of you, thank you. Do you all have any favorite recipes that have helped you along the way? I need something cheap and quick.
One thing that may help is if you start swapping out some of what you already eat with other foods. So if you buy ready made meals, also buy some veggies (fresh, frozen or tinned, but if you go with tinned make sure they're not in sugared or salted water). When you make dinner, have half the ready meal (put the other half in the fridge as a leftover), and supplement the rest with the veggies.
Great minds think alike!
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What sorts of things are you eating now? Once you've logged them, and you know what you're putting into your body, you can start to think about how to tweak that (as said above).
So yesterday I had instant grits for breakfast, two hot dogs and a package of Raman noodles for lunch and some kind of cheese "pizza" thing for dinner. I drank one large soda and about a cup of Lipton green tea.
That pretty much sums up what I eat. I work in a convenience store in the evenings so whatever I can find there is usually what I eat. I do pay very close attention to what I eat there but it's usually hot dogs.
I do know how to cook, when I had my family I cooked regularly every day and always healthy food, I wanted my kids to eat healthy. Grilled or baked chicken, lots of fish, and beef and pork roasts. I'm single and by myself now so it's much easier to just do whatever or even not eat at all.
I wasn't as heavy back then as I am now but even back then I found it hard to lose weight. I find that I feel hungry a lot. Even not long after I eat a meal I feel like I want to eat something again. Maybe I'm not eating enough protein to get full?
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@Ssumner2001 The initial phases of a lifestyle change always seem overwhelming. Reaching out to the MFP Community is a good step.Ssumner2001 wrote: »I need help. I've read hundreds of articles, blogs, and websites on weight loss but I don't know where to start. I have little motivation so doing too much at once isn't going to work for me. I don't eat a lot but what I do eat is usually prepackaged, processed food and I don't exercise at all. I have managed to cut out soda for the last week. Any tips and tricks that's helped you get started would be helpful.
As @kommodevaran saidkommodevaran wrote: »I would suggest starting by stopping reading blogs etc, they're almost universally after your money and live off confusing people.
Then read the stickies, the "announcement" topics under this category.
Then stop looking for and waiting for motivation. It won't just come to you, and worse still, it will leave you when you need it most. Instead, make a good plan.
A weightloss plan must include four things:
1) how you'll achieve a calorie deficit,
2) how to stick to it,
3) how to stick to it when things don't go as expected, and
4) how to measure your progress correctly.
It should include as little else as possible.
You can eat anything you want and lose weight, and you don't have to exercise to lose weight.
But exercise is good for you, and a nutritious diet is good for you. Neither will in themselves make you lose weight, but it can be easier to stick to a calorie deficit if you exercise moderately and aren't terribly hungry.
Tips and tricks are so individual, mine may not help you at all. Cutting soda may or may not be helpful for you, you have to find out if the calories add up to something substantial, or missing it will make you want to quit your weightloss plan, or if cutting it out enables you to do something else that works better.
The stock advice I give is to go read the Stickies in the Forum's as there is a lot of good information that will help you.
This whole process is a science experiment and you are the subject of study, so take your time and continue to reach out to the MFP forum's for advice and feedback. Not sure where you live and I don't troll, but if you have a registered dietician available through your local Health services it's well worth the visit.
One of the best piece's of advice I received from the Dietician at our local Hospital was " Don't Drink your Calories".
It's so easy to consume a lot of calories with low nutritional value, a piece of fruit is better than a glass of juice, Iced Cappuccino's, Milk Shakes etc are calorie bombs.
It will take you a while to learn what works for you so be patient, work on one or two things at a time and they will become routine.
One thing that helped me (similar to @RachelWithoutAPaddle who started with a trainer) I signed up for an Adult Swim Club where I had 2 scheduled Swim Club Periods each week and one open time period dedicated to Swim Lesson/Swim Club members, once they are in your schedule and you have paid for them the motivation to get out and get value for your money. We actually had a discussion around this concept yesterday after Run Club. Whether it is Swimming, Running, Dog Walking ( volunteer to Dog walk for local SPCA ), Court Sports etc. Once you are scheduled it helps with motivation.
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If you go to the Getting Started Message Board you will see a list of posts at the top of page 1 that have Announcement and Closed below them these are commonly referred to as the Stickies. The one titled Most Helpful Posts - Getting Started (Must Reads) is exactly what it says.
This concept applies to all the Forum's.
Here are some of the direct Links.
http://community.myfitnesspal.com/en/discussion/10300331/most-helpful-posts-getting-started-must-reads#latest
http://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-diet-and-weight-loss-help-must-reads#latest
http://community.myfitnesspal.com/en/discussion/10300312/most-helpful-posts-food-and-nutrition-must-reads#latest
http://blog.myfitnesspal.com/a-beginners-guide-to-your-metabolism/
http://blog.myfitnesspal.com/quick-easy-guide-creating-calorie-deficit/
This concept of Sticky posts applies to all the Message Boards so when you have a little free time go explore.
There is also an evolving forum about Old Posts that is a good resource.
http://community.myfitnesspal.com/en/discussion/10260499/i-like-old-posts-and-i-cannot-lie/p1
Follow this chart as a General Guide:
bg3o20tqm6jv.jpg
When it comes to the MFP pre-defined calorie burns most of them appear to be higher than other sources.
So if you start to log exercise calories do the experiment, eat back 3/4 or 1/2 of the estimated Calories Burned for at least a 3-4 week period and then analyze and adjust. It's important to do it over a longer time period as we all have natural body rhythm fluctuations that will affect our weight.1 -
Water, water, water! Limit or drop the caffeine altogether. Drop all sweetened drinks. Just drink water and herbal tea. Start walking. Don't worry about speed or distance. Just move. Once you have that down...
Clean eating and moving more will help more than anything. Once I cut refined sugar and wheat out of my life and adopted a regular exercise schedule, the weight finally started budging. My scale is actually moving in the right direction again. The numbers are going down slowly, but they're consistently moving. Pretty impressive for a chick in her late 40s.
Refined sugar is addictive and wreaks total havoc on the body. It's hard to break the habit, but once you do you'll feel so much better.5 -
Processed food is so easily digestible it gives you a spike than a crash so you usually are hungry again soon after (processed food companies know what they're doing) and I think some of it is even addictive because of the spike you get (I smoke cigarettes and I do feel I crave certain foods like I do cigarettes sometimes), complex carbs and protein will fill you for longer so if you can prepare your own meals and take in your own lunch (even just healthier sandwiches) you may find it easier and feel better and fuller. x
Do you have a day off a week you could cook a batch of nutricious food and perhaps portion it off and freeze for the week? Do you have a slow cooker throw some chicken veg and sauce in and have a meal ready for when you get back from work? 2 -
Ssumner2001 wrote: »What sorts of things are you eating now? Once you've logged them, and you know what you're putting into your body, you can start to think about how to tweak that (as said above).
So yesterday I had instant grits for breakfast, two hot dogs and a package of Raman noodles for lunch and some kind of cheese "pizza" thing for dinner. I drank one large soda and about a cup of Lipton green tea.
That pretty much sums up what I eat. I work in a convenience store in the evenings so whatever I can find there is usually what I eat. I do pay very close attention to what I eat there but it's usually hot dogs.
I do know how to cook, when I had my family I cooked regularly every day and always healthy food, I wanted my kids to eat healthy. Grilled or baked chicken, lots of fish, and beef and pork roasts. I'm single and by myself now so it's much easier to just do whatever or even not eat at all.
I wasn't as heavy back then as I am now but even back then I found it hard to lose weight. I find that I feel hungry a lot. Even not long after I eat a meal I feel like I want to eat something again. Maybe I'm not eating enough protein to get full?
So please bear in mind that I'm not an expert, just another working mum, but here are my observations:
- a quick online comparison of instant grits with oatmeal told me that per 100 g you've got almost 350 kcal in the grits versus about 70 kcal in the oatmeal. So right there you're taking in more energy and probably not getting as much out of it. For lunch you had two hot dogs and a package of Raman noodles, which in and of themselves aren't necessarily horrible, but there's going to be a lot of sodium (as well as other stuff I can't even spell), and again not a huge bang for your nutritional buck. Ditto on the pizza thing, only adding in a bunch of sugars as well.
- You've got almost no veggies. Vegetables are a brilliant way of filling up without loading on calories.
- It sounds like you are probably eating as quickly as you possibly can, which is an easy trap to fall into. Try to think about how your day is structured, and figure out if you can allow at least 15 minutes, once your food is ready, to actually eat it. When you're concentrating on the texture of the food in your mouth, the flavour on your tongue, you will probably not want to stick with the convenience food.
- Do you enjoy cooking? If you do, think about the food you made when you were feeding many mouths, and what might be able to be frozen in single-serving portions. If you don't, then start looking at how your grocery store can help you out.
- I'd be willing to bet that a good bit of why you're still hungry after you've eaten is because you're not feeding your body what it needs. You're filling it up, but with what? It's sort of like throwing sand at a pinwheel: yeah, sure, it might make things happen, but it's not what the pinwheel needs to really GO.
- Finally, my challenge to you is to try bringing food to your convenience store job for a week. Take notes. See what you need to do to prepare for that week, what you can stand eating after having been behind the counter, right next to the baked goods (if it's anything like the convenience store near where I live...) and what you'd do different. Then build out from there. It sounds like time is probably your scarcest resource, but you can do this. It takes plotting and planning, but it can be done.
- (ETA) RE: 'I find that I feel hungry a lot.' You may be dehydrated. Our bodies sometimes make us think they're hungry when actually they're thirsty. Be sure you're drinking water (while other things will hydrate you, they may also be adding other stuff you don't want) before you eat, especially if you've fairly recently eaten a meal. Also bear in mind that it can take 20 minutes (or more!) for our bodies to realise that they're not hungry after being fed (sounds like my son...), so have that water and check back in with yourself 20 minutes later.
I really hope this helps. Feel free to friend me if you'd like more suggestions or just a cheerleader. I've been in the 'living on my own, working 3 jobs' place, it's not easy. You can do this. You've totally got this. In little steps, but you'll get there.1 -
Hey katsheare agree with everything you say although dry weight of grits and oatmeal will be nearly identical give or take calorie-wise, 100g of oatmeal isn't 70 cals that figure's maybe the prepared cals with water xxx However whole oats will keep you fuller longer because again it is a complex carb and takes longer to digest. I had to look up instant grits because we don't have it in the UK and it seems to be processed cornmeal?
Anyhoo as I said you can diet on processed food but it will be easier if you can make a few changes (you don't have to totally eat clean even if it's just 2 out of 3 meals you try to prepare yourself?) you won't feel so constantly hungry, perhaps that should be your first step rather than restricting cals just try to make some easy homemade meals and see if you can get a routine going? You will feel fuller on less. x2 -
Time is definitely a commodity that I don't have a lot of. However, I could do better. I don't drink as much water as I should but I'm starting to do better with that. I'm in the process of making a grocery list for my shopping on Friday, I find that I buy food then don't take the time to prepare it. I think using my CrockPot more would be beneficial to me as well.1
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