Fat Loss - How and food choices

alkaoberoi
alkaoberoi Posts: 1 Member
in Introduce Yourself
New to this group.
Ready to eat healthy while focusing on fat loss.
Any suggestions?

Replies

  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    Get a calorie goal from MFP, start tracking, make good food choices that add up to an overall healthy diet. The key thing for fat loss is a calorie deficit.

    Do you feel like you need pointers about how to create a healthy diet? If you know your goals as far as what you want in your diet, it's often easiest to work gradually at making those changes.
  • concordancia
    concordancia Posts: 5,320 Member
    lemurcat2 wrote: »
    Get a calorie goal from MFP, start tracking, make good food choices that add up to an overall healthy diet. The key thing for fat loss is a calorie deficit.

    Do you feel like you need pointers about how to create a healthy diet? If you know your goals as far as what you want in your diet, it's often easiest to work gradually at making those changes.

    I would add - good food choices that add up to an overall healthy diet AND HELP YOU FEEL SATISFIED. That can be slightly different for everyone, but the things that generally help are proteins, fats and fiber. It is just a question of what combination of those actually works best for you.

  • goal06082021
    goal06082021 Posts: 2,130 Member
    1. Go through the guided setup and get your calorie budget.
    * Your activity level is based on how active you are WITHOUT counting purposeful exercise - a person with a desk job who hits the gym every morning is Sedentary, a person doing manual labor who's never set foot in a gym is Very Active.
    * Set your goal to lose 1lb per week - the temptation is there to pick 2lb per week, because you want all this excess fat gone yesterday, but unless you're already in the high-200/low-300lb range, 2lbs per week will be too aggressive to be sustainable for very long, and you'll burn out. If you are in that range, you can safely lose 2lb per week for a while; 1% of your bodyweight per week is a limit, not a goal, for sustainable weight loss.

    2. Give yourself a week, maybe two, to just honestly log what you eat without worrying about staying under your budget. The purpose of this is twofold:
    * One, it helps you develop the habit of logging. Whether you pre-log everything in the morning, live-log as you eat, or log it all at night before bed, whatever you decide to do, the most important thing is to get used to doing it. I prefer to pre-log as much as I can as far in advance as possible, so I batch cook and meal-prep breakfast and lunch for the week.
    * Two, it gives you some hard data to work with, so you can make concrete plans for what changes you make going forward. Maybe you'll discover you're eating 800 calories per day just in the form of cheese (not difficult to do, tbh) - that's one easy way to cut back, by reducing your cheese intake. If you log honestly for two weeks and see that you're eating two or three times as many calories as MFP is saying you should, you can focus on bringing that number down gradually. You can't quit food cold-turkey, as it were, but if right now you're eating 4000 calories per day and MFP says you should be eating 1500, it'll be easier to aim for 3500 one week, then 2500 the next, then 1500, rather than abruptly cutting over half of your daily food intake.

    If you focus on small, incremental changes, and practice doing them until it's second nature, you will be successful.

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