Any tips on weight loss

gnwaoha9331

Just starting usin fitness pall for my weight loss journey. I was to lose 50 pounds by this time next year. Any tips on how to achieve my goal?

Thanks y’all

aliyusaf

The principle behind weight loss is to burn off more than you take in - essentially run on a calorie deficit (sometimes this is given as the acronym CICO - calories in calories out (or something like that)). The amount you lose and the pace you lose it at is partially down to how much of a calorie deficit you have, how much training you do and genetics. Here are some pointers that have worked for me.

1. Be honest with yourself.

To me, this is the most important rule. It is too easy to lie to oneself and ignore or excuse poor nutrition. That "extra" piece of chocolate will absolutely make a difference. The easiest way of burning off 100 calories is by not consuming them in the first place.

2. Be patient.

Weight loss is a long term lifestyle change. It is absolutely not a diet nor is it something that works quickly. It is very easy to become disheartened when you have been sticking to a plan for a month and nothing seems to be happening. It is, but any noticeable change takes a minimum of 6 weeks and 4-6 weeks is the danger zone. This is the stage that a lot of people give up at. Try to get past it and have strategies in place, because it will happen (the wanting to give up, that is).

3. Be kind to yourself, not every mistake is a failure.

You will have times when things go wrong, when you eat the wrong food or you don't stick to the plan. It happens to all of us and is nothing to get too down about. Eating poorly once or twice a week is not the end of the world. Eating poorly once or twice a day most definitely is a problem. As your journey progresses, you will automatically start making better nutritional choices because you wish to, not because you have to. Just give it time.

4. You have to do this for yourself, not anybody else.

Don't make your success dependent upon somebody else. This is your body, your life and your health. Don't ever lose track of the fact that you are the most important person in this. Others will certainly help (and hinder) but you are the ultimate choice maker.

5. Not everybody will help you.

Not everybody is invested in your lifestyle change. Some will see it as a threat and some will not. Be aware that the long term effects of weight loss are a heightened self-awareness and increased self-confidence. This will have consequences, sometimes unexpected.

6. Weight loss will not solve all of your problems.

If there are emotional issues that cause weight gain, you will have to face up to them. It may very difficult to do so, but it will happen.

7. Ask for help and advice (here or elsewhere) whenever you need it.

As mentioned before, there will be bad days. Rather than hitting the food counter, ask for help wherever you can. Sometimes all you need is a sympathetic ear.

Others will be around with further advice. Best of luck!

aliyusaf

8. Start training as soon as possible.

With weight loss comes the possibility of loose skin. Fitness training helps alleviate this, burns calories and gives you a more toned look. Start it now, rather than waiting.

pinuplove

Calendar goals are arbitrary, in my opinion. Some people find them motivating, I guess. Personally, I just focus on being a little better than I was before, all the time. There is no end point. Even after weight loss, fitness and maintenance are forever.

My biggest piece of advice is purchase and learn to use a food scale. Read the stickies here about how to log accurately. The database can be a minefield of inaccurate information, but the right entries are out there. You just have to learn a few tricks to find them. Also, read this thread: https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

And this one:
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

intrigame23

Writing in an 'old fashioned' journal, good old pen and paper has helped me the most. I write about my struggles and what my plan is to overcome them. I write about what pissed me off, what made me happy, what I'm angry about. I'm an emotional eater I've realized, so writing is the best way to keep myself in check. Now I'm less likely to grab a Hershey bar when I'm feeling down and more likely to write about it, make a plan, lift myself up instead.

DoubleUbea

Check out the stickies in the "getting started" thread.
https://community.myfitnesspal.com/en/categories/getting-started