Need motivation it’s my first day

babygary12

Need advice in what to eat . I just need motivation guys. I need support help good vibes anything helps this time I’m not giving up I’ve been fat my whole life I’m at 265 I want to set my goal for now and aim at 200 help me . Show me where to start what worked for you guys. Help

Danp

Firstly motivation. No one can give you motivation, that can only come from within. If you don't want to do it then chances are you wont. Harsh but true.

Secondly what to eat. What you eat largely doesn't matter for weight loss. The important thing is how much you eat. Weight loss is created by a calorie deficit so the foods you should eat are whatever makes it easiest for you to achieve that deficit. Eat burgers, fries and cakes in a calorie deficit and you'll lose weight. Eat salads, veggies and boiled skinless chicken breast in a calorie surplus and you'll gain.

So where to start. I suggest keeping it as simple as possible.
1. Put your details into MFP, choose an appropriate rate of loss (bigger isn't always better) and get your calorie target
2. Eat food you genuinely enjoy regardless of if you think it's "junk" or "unhealthy" or whatever. Eat whatever you want with 1 rule. Stick to your calorie target as best you can by Weighing your food so you know how many calories you're eating and log it truthfully in MFP
3. Be patient. Do this for at least 1 month then re-assess your approach and make any changes you think you might like to make.

nippybadger

Hello babygary12, welcome to the start of your attack on the bulge.

I’m brand new to MFP and I’ve struggled with weight most of my adult life after piling on the pounds in my early twenties. I’ve bounced up and down during that time, never really regaining the weight level I wanted and more importantly, never managing to keep off the weight I did manage to lose.

I think the heaviest I got was 20st, so what’s that......... (calculator out).. 280 right? Although I’ve always been shy of the scales and so for all I know I’ve been heavier. But this time around I think my starting point a few months ago was probably about where you are now. (Educated guess based on much experience.) I didn’t want to weigh myself properly when I started because I knew it would depress me and knowing how much harder it was going to be this time around, (it’s been harder every time as I’ve got older.) I wanted to stay as positive as possible. Now of course I wish I’d got on the scales from day one... but what ya gonna do.

Anyway. Point is that this time I started where you are and so as a 15st 11 (221) work in progress, (as of last Saturday) with a “realistic” target of 196 but an ideal perfect world target of 182, I can wave encouragingly from a little further down the road and say “look, I’m where you’re going to be.” And although there’s a lot still to do obviously and while mindful of how easily I can fall flat on my face, still I’m a little less daunted now by the road ahead.

There are no doubt folk here who will be able to give you different opinions and options as to which foods you “should” be eating and as you read through the good advice, you’ll decide and discover what does and doesn’t work best for you. But ultimately I believe that mind set is the most important thing. Set yourself a calorie goal and stick to it. MFP will do that for you. In fact it gave me a little more leeway than I was allowing myself before hand. But as useful a tool as it is, ultimately you are your own policeman.

In my opinion, don’t worry about how you’re going to stick to your ongoing goals in the long term, for many of us it’s too daunting. Concentrate on today. I’m not going to go over my limit today.

Finally I would suggest that while “Eat less and move more” is clearly a truism. It doesn’t appreciate our individual struggle whether physical or emotional to achieve our goals. So while what we need to do can be made to sound straight forward, the actual doing of it, for many of us, ain’t. So give yourself a pat on the back now and again because to some degree greater or lesser, all of us embarking on this are heroes, nothing less.

On a personal note I would tell you that the inconvenient truth I have eventually arrived at five and a half decades in. Is that a “diet” is not a transient affair as we’re encouraged to believe so that companies can sell their latest food plan to us. But rather “diet” is literally “what” we eat, whether it be good or bad. So making the right choices has to be a permanent lifestyle choice. Damn, now that’s harsh!

Sorry about the long post. I’m not a big forum poster generally, but you brought it out in me. (Actually I suppose I “am” a “big” poster at the moment. How puntastic is that? )

Badger

tinkerbellang83

Danp wrote: »

Firstly motivation. No one can give you motivation, that can only come from within. If you don't want to do it then chances are you wont. Harsh but true.

Secondly what to eat. What you eat largely doesn't matter for weight loss. The important thing is how much you eat. Weight loss is created by a calorie deficit so the foods you should eat are whatever makes it easiest for you to achieve that deficit. Eat burgers, fries and cakes in a calorie deficit and you'll lose weight. Eat salads, veggies and boiled skinless chicken breast in a calorie surplus and you'll gain.

So where to start. I suggest keeping it as simple as possible.
1. Put your details into MFP, choose an appropriate rate of loss (bigger isn't always better) and get your calorie target
2. Eat food you genuinely enjoy regardless of if you think it's "junk" or "unhealthy" or whatever. Eat whatever you want with 1 rule. Stick to your calorie target as best you can by Weighing your food so you know how many calories you're eating and log it truthfully in MFP
3. Be patient. Do this for at least 1 month then re-assess your approach and make any changes you think you might like to make.

All of this!

I also think getting a food scale and genuinely logging what your normal diet is for a couple of days can help you find ways to make small changes to your diet, for example if my calorie goal for 1lb weight loss per week is 1850 (putting my maintenance at 2350) and I've been gaining on what I normally eat over recent months/years:

Normal Diet - 2585 calories

Breakfast
300ml Glass Orange Juice 140 cals
70g Cornflakes 265 cals
100ml Whole Milk 65 cals
470 calories

Lunch
Tuna Sandwich 530 cals
(2 Slices of Thick Sliced White Bread (100g)- 240 Cals)
(1 Tin Tuna (112g Drained) -110 cals)
(25g Real Mayonnaise - 180 cals)
35g Bag of Cheese & Onion Crisps - 180 cals
51g Mars Bar - 230 cals
940 calories

Dinner
200g Sirloin Steak 340 cals
20ml Olive Oil 165 cals
300g Deep Fried Chips 670 cals
1175 calories

Tweaked Lower Calorie Diet - 1844 cals

Breakfast
150ml Glass Orange Juice 70 cals - slightly smaller portion size
50g Cornflakes 190 cals - slightly smaller portion size
100ml Low Fat Milk 45 cals - reduces calories from milk
305 calories Saves 165 cals

Lunch
Tuna Sandwich - 383 cals
(2 Slices of Medium Sliced White Bread (80g)- 185 Cals) - thinner bread slices
(1 Tin Tuna (112g Drained) -110 cals)
(25g Light Mayonnaise - 65 cals) - reduced calories from mayo
(40g Red Onion - 15 cals) - more fibre and nutrients which can help with feeling fuller longer
(40g Cucumber - 8 cals) - more fibre and nutrients which can help with feeling fuller longer
16g Bag of Quavers- 86 cals - swap from higher calorie snack to lower calorie
18g Treat SizeMars Bar - 80 cals - smaller portion size
549 calories Saves 361 cals

Dinner
200g Sirloin Steak 340 cals
5 x 1 Cal Oil Spray to stop steak sticking to pan 5 cals - reduces amount of oil used for pan frying
190g Potato used to make baked chips 150 cals - baking rather than deep frying reduces amount of oil used.
10 x 1 cal spray to help stick seasoning/crisp up chips 10 cals
160g Broccoli 60 cals - more fibre and nutrients which can help with feeling fuller longer
100g Asparagus 20 cals - more fibre and nutrients which can help with feeling fuller longer
585 calories Saves 590 cals

Snacks
30g Cheddar - 125 cals
4 Crackers - 100 cals
50g Protein Bar 180 cals
405 cals

There's not a huge change to what I am eating but just enough small changes to make a difference to my calorie intake without making me hungry and I've even managed to include some extra snacks.

MostlyWater

If you aren't self-motived on your first day, you're in trouble.

davemacdonald31

Add me if you wish. I have over 100 lbs to lose