How to start?

daneejela
daneejela Posts: 461 Member
in Getting Started
I have 82kg/180lbs and I am 175cm/5' 8" tall. My TDEE should be approximately 1850 cal.

I have to lose around 16kg/35lbs.

At the moment I can't do heavy exercise because first I need to take out some stones from my gallbladder :)

But I can walk and do lighter exercises.

How do I start? How many calories should I cut at the beginning? How do I make it sustainable?

Replies

  • MichelleSilverleaf
    MichelleSilverleaf Posts: 2,027 Member
    Weight loss happens in the kitchen, exercises won't do anything if you're over-eating (and you don't need junk to overeat). Plug in your stats into MFP if you haven't already, set your loss rate to 1lb/week and eat to that number that MFP gives you. Use a food scale if you have one (buy one if you don't), track accurately and the weight will come off. Eat in a way you enjoy and that keeps you satisfied long term, keep your protein up. And definitely do the walking and light exercises, they're good to help strengthen and preserve the muscle you have.
  • kimny72
    kimny72 Posts: 16,011 Member
    MichelleSilverleaf wrote: »
    Weight loss happens in the kitchen, exercises won't do anything if you're over-eating (and you don't need junk to overeat). Plug in your stats into MFP if you haven't already, set your loss rate to 1lb/week and eat to that number that MFP gives you. Use a food scale if you have one (buy one if you don't), track accurately and the weight will come off. Eat in a way you enjoy and that keeps you satisfied long term, keep your protein up. And definitely do the walking and light exercises, they're good to help strengthen and preserve the muscle you have.

    QFT. Do that :smile: Good luck!
  • BMcC9
    BMcC9 Posts: 4,451 Member
    https://community.myfitnesspal.com/en/discussion/1399829/step-by-step-guide-to-losing-weight-with-myfitnesspal

    Follow the above guide step-by-step and you will understand how to " Plug in your stats into MFP if you haven't already, set your loss rate to 1lb/week and eat to that number that MFP gives you." It will also teach you how to judge that your daily activity setting is correct or not, and what difference setting it up or down a notch makes in the suggested daily calorie goals. It includes screen shots and videos.

    Once you have that right, there are other "Most Helpful Threads - (Must Reads) at the top of this message board that will help you figure out what “sustainable lifestyle choices” means for you, such as https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

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