Need to Unload

DANINJ35

Hello Everyone. I have used MFP before in conjunction with whatever diet I was following at the time but right now I just need put my feelings on paper and find some motivation to see real results that last. I went to buy a dress last weekend and for the first time in a long time saw myself in a full length mirror and wanted to cry. I was a skinny kid, teen and even through college and my 20s. At 30 its like a switch flipped and for the last 10 years the weight just keeps going up. A few years ago at my highest weight I got a personal trainer for 3 hours a week (Crossfit style workouts) and a nutritionist. I learned a lot and went from 192 down to 167 in a year and I was really fit. For the next 6 months I could not lose another pound. I was frustrated and cut back my training sessions to eventually stopping. Within a year I was heavier than ever up to 220. A year and half ago I tried Keto, I lost 21 pounds but got tired of not eating so many things for so long. Since the summer started I haven't followed anything and am back up to 210. My husband who did Keto with me lost over 50 pounds and has kept it off. I dont know what to do anymore. All the tips I read are things I do already. I have seen a doctor, had full blood work and I have no health issues. My biggest issue is working a job that requires me sitting at my desk 9 hours a day. There is no going out for a walk at lunch - its not allowed. I got a treadmill and for the last month have tried to do 1/2 hour a few evenings a week but no impact on my weight. I cook 90% of our meals at home. I am depressed and embarrassed and do not know what to do.

FocusOnFuture

I'll keep it simple you're consuming too many calories

it's really that simple

it's not just about eating healthy and cooking at home or exercising

it simply comes down to calorie intake versus calorie burn

now how you decide to consume calories whether it's the keto diet or high-carb low-fat whatever-it-is pescatarian vegetarian paleo thats up to you.

One last thing is to get rid of emotional baggage and have compassion for yourself. Show yourself love

tulips_and_tea

Have you input your stats and set up your profile here? How many calories per day is your goal? Start with that.

Do you have a food scale? How many calories per day are you currently eating?

Working out is great, but focus on your calorie intake first. Many of us work sedentary jobs so it's a matter of fitting in movement and activity elsewhere whenever possible.

LyndaBSS

People tend to make this a lot harder than it needs to be.

Eat the foods you love. Stay in a calorie deficit. Lose weight. BAM!

kimny72

OP, have you seen any of these "Most Helpful Posts" threads? They might be able to help you plan a path forward:

https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1

https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

Regardless, unload as much as you need to, I'm sorry you're struggling :flowerforyou:

fkennedy5

Hi I have just started last week. I too would have trouble keeping weight off over the years. I think you have to be totally honest with yourself and when you are finally in the right frame of mind, start again. Cut your calories, get back to the gym and aim for goals. Hope you get the motivation to a slimmer you!!

DANINJ35

Thank you everyone. These suggestions are helpful.

NovusDies

One of the things I had to do was embrace the true science of weight loss. In order to lose weight I have to make sure I am in a calorie deficit. This involves personally verifying database entries and weighing my food on a food scale.

Like a lot of people I had a lot of noise in my head. I believed in set points and that my genetics geared me towards being heavy. I thought I had to give up certain foods and that if I didn't exercise I would not make any progress. These were all things that I needed to unlearn. I needed to approach my weight loss with only facts and leave the emotion out of it.

Start by keeping it as simple as you can. Food logging. Every calorie that goes in your mouth needs to be logged. This includes cooking sprays, taste tests, some supplements, condiments, everything. It is tedious initially. You will learn where you can cut some corners based on your personal habits so it gets easier. You need to put the time in though.

Next stay in your goal and make sure you are not hungry all day doing it. This may require some experimentation with how and what you eat.

The rest is the hard part. Managing your mental state and successfully implementing changes that will help see you all the way to goal but maintaining afterwards. The important thing to remember here is that you will not be perfect but that is never a reason to quit. If you have a bad day, don a costume, and fill 3 trash bags full of trick or treat candy and eat it all just log it and keep moving forward. Nothing derails a diet other than quitting.

stringrea

I just restarted MFP last week. I don't even know how many times I have given up. I totally agree with everyone. It does take being really honest with yourself about calories in. I feel so motivated right now, and I am really hoping to maintain this attitude so I can make this the last time. Be kind to yourself. Never give up!

Cutemesoon

I'd just like to add to the great advice you've gotten already. I would say that you should look at this as a lifestyle change. So choose things you'll be able to maintain over a long period of time. Don't follow fads. If keto doesn't work for you, then don't do it. Use MFP to count your calories. Pick exercises you enjoy doing & as you lose weight, you'll be more inclined to add more challenging workouts to your regimen.

Good luck on your journey! You've got this!

CarlOconnor2015

So im a plumber and before my diet i was easily doing 3000+ calories a day it was too easy to stop of at a shop and get hot pasties or takeaway so what i do now is have breakfast which i wasnt having before so ill habe porridge with honey and at my 10am breal i make a small box up with half a red pepper carrots cucumber and other veg and fruit and that keeps me going till my 1pm break which ill have either rice and chicken with loads of veg or ill jave a stir fry with veg in between this im drinking a letre of water main thing is not to cut all unhealthy things out i have jellys that are 1calorie which are a nice snack or get the 90 calorie brownies and carrot cake bites in asda rice cakes are good aswell

dewit

I'll friend you. We can do this! :flowerforyou: