Submit your health and fitness tips for the chance to be featured in our 2023 New Year’s plan!
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My weight increased over many years. I have now been on my journey for 24 weeks and have lost weight consistently every week, slowly but surely. I have lost 32lb, not by fad dieting but by calorie deficit hitting a protein, fibre, water and walking goal every day. I eat 1700 calories a day and make sure I walk or move to get to over 15000 steps a day. I weigh every morning and write it down. For women I think daily weighing helps you to understand how your body weighs at different times of the month and also helps us to know our body’s reaction to what we eat. I started my journey at nearly 16 stone and 2300 calories and am now just under 13 and a half stone and 1700 calories. I will continue until the rest of my weight shifts, I am determined. Using MFP helps me enormously with my journey and also your stories. Keep going everyone. You know you can do this!!3
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Progress over perfection! I've been using My Fitness Pal since 2015. It has helped me to stay consistent, not perfect, in reaching and MAINTAINING my goal. Over time, I have been able to maintain an 80 pound weight loss while learning how to balance my plate with macronutrients. I encourage all of my clients to use this app to aid in balancing their meals and snacks with all three macronutrients. Use this platform to help you become more AWARE of your intake and the types of foods you're consuming. It is also helpful for recipes and movement tips! As with anything, give it time.
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I have had many years of up and down weight loss and gain. I've used every excuse and most "programs" out there. As a licensed therapist, certified personal trainer, and nutrition coach, I know exactly what to do and what my problem is. The lack of self-commitment and self-sabotage is something I am working through. I can help everyone else, but I put myself last when it comes to myself. That is no more. I have children I want to see me as a positive and healthy example, children I want to be there for as they grow, and now, I have a wedding for which I want to look good in the dress.
What I am doing is taking it one day at a time. Stick to the basics every day... sleep... water... eat enough of the right foods... and get in the movement I can do. With my busy schedule professionally and educationally, and being a mom to 5 - I am focusing on just doing the next right thing.
I am taking measurements and pictures, not so much relying on the scale's progress, although I will weigh in frequently because if I gain, I reflect on the day before.
I am ridding as much negativity off my social media as possible and specifically subscribing to those that are positive, inspiring, and can teach me something.
I am choosing goal outfits in each size under me. I am currently in a 2X reasonably. I am choosing something in 1X, XL, L, and M. I will have a pair of jeans in each size (18, 16, 14, 12, 10, 8). I will have a dressy outfit or two or three that I will try on as I lose inches to see how it starts to fit as I get healthier. I will wear these outfits on vacation we are going on in Feb 2024.
I am also going to get rid of the "fat clothes" as I lose weight because, to me, keeping them is keeping that reservation I will need them again. Instead, I will donate them as I get to the next size.
I will use all the different resources I have available - gym membership, home workout equipment, free apps on my phone, travel workout equipment, and my own body. I will dedicate 5-10 minutes daily to get intentional fitness in.
I am committing to drinking water like it's my career, placing boundaries for myself and others so I can put myself first for just a few minutes each day, and allowing myself to love myself as I deserve.
Most importantly, I no longer have a "final goal." I'm committed to just losing 1 pound at a time. My long-term goal is to find happiness within myself, not a number on the scale. My goal is to feel good in my clothes, to have better numbers each time I get a physical and blood draw done at my doctor's office, and to find that healthy relationship with a healthy lifestyle.
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I had difficulty with motivation to go to the gym. The best advice I received (I am sorry that I forget where I heard it) was to make my only goal to check in at the gym. It does not matter what happens after I check in; therefore, I have met my goal. The gym stopped being intimidating then. I was not focused on the exercise or the time spent there. There were some days I literally turned around and walked out. Other days when I just sat in the steam room. Those days are rare!4
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I'm at the beginning of my journey yet again; I've tried Keto, fasting, HCG and even one peptide CJC Iperellium that gave me a free ambulance trip and an overnight hospital stay because of an anaphylaxis reaction.
As you can imagine, I didn't have the time or energy to try again, so I sought Specialist help. My gut health was way off track, with pain and bloating; I was constantly getting colds and had low energy, And I felt down about being 2 to 3 sizes bigger than I used to be. I decided to see a gastroenterologist and then a dietitian he works with, as my weight and energy levels were out of control. After two months of appointments, he was pocking and probing me and having every test under the sun, which included day surgery to check that nothing sinister was happening. Fast forward to the testing results; I'm now on week TWO of LOW FODMAP, using the Monash University App for reference and exercise. Using My Fitness Pal allows me to log my food and keeps me accountable. I have also been taking Morning Complete by ActivateMe; it does help reduce the bloatedness and doesn't give any reactions.
I need help with self-discipline and consistency, and I'm working on it. I'm terrible with kicking back a few nights in the week with a Gin and Mineral water or 8!!! But each time I fall off the wagon, I jump back in and do my 6 to 8-km walk the next day with no remorse, get on with it.
With the guidance of a specialist, I feel more supported professionally, allowing me to keep on track. Hopefully, the self-sabotage and old habits will subside now that I have a clear direction on what to do.
I am confident that in 2022, stepping into 2023, I'll be lighter and fitter and have much more energy.
My goal is to increase the walks and daily activities to an average of 12km from 8 km; I do a work-week hustle with a friend who has an insane consistent amount of steps of up to 94,000 in a work week. I constantly eat her dust, but one day, I'll catch her off guard and WIN and be a real challenge to her. I also started Intermittent running on the treadmill a couple of days a week, as my energy levels have improved. As I'm carrying too much weight, I'm being conscientious with my ankles and feet, but I managed to run for 1 min every 4 mins for an hour which I haven't done since 2015! EG: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55 and 60, so a total of 12 mins. Even If I have the energy to do more, I won't because I'm at the beginning of a lifelong journey, and I understand it is essential to stay safe and consistent.
The next step is to re-introduce more yoga and resistance exercises.
I hope sharing my journey has helped someone else; I highly recommend that if you are struggling, stop trying self-help and over-the-counter supplements, shakes, etc. It is a waste of time and money to treat yourself blindly. Get some professional MEDICAL advice. Only then, with the results, can you act accordingly to create your 2.0 version of yourself for 2023.2 -
I'm at the beginning of my journey yet again! *sigh. I'm back on it I've tried Keto, fasting, HCG and even one peptide bundle that cost $2.5K that included CJC-1295 Ipamorelin. After 1ml of the CJC it gave me a free ambulance trip and an overnight hospital stay because of an anaphylaxis reaction. (Highly recommend NOT doing that)
As you can imagine, I didn't have the time or energy to try again. My gut health was way off track, with pain and bloating; I was constantly getting colds and had low energy, and I felt down about being 2 to 3 sizes bigger than I used to be. I decided to pause everything and seek specialist help, I saw first a gastroenterologist and then a dietitian he works with, feeling defeated as I felt out of control. After two to three months of appointments, he was pocking and probing me and having every test under the sun, which included day surgery to check that nothing sinister was happening. Fast forward to the testing results; I'm now on week TWO of a LOW FODMAP diet using the Monash University App for reference and increasing exercise. Using My Fitness Pal allows me to log my food and keeps me accountable. I have also been taking Morning Complete by ActivateMe; it does help reduce the bloatedness and doesn't give any reactions.
I need help with self-discipline and consistency, and I'm working on it. I'm terrible with kicking back a few nights in the week with a Gin and Mineral water or 8!!! But each time I fall off the wagon, I jump back in and do my 6 to 8-km walk the next day with no remorse, and just get on with it. With the guidance of a specialist, I feel more supported professionally, allowing me to keep on track. Hopefully, the self-sabotage and old habits will subside now that I have a clear direction on what to do, where as before it was endless challenges with no progress.
My goals- Achieve my first check point of 79kg before 2022 finishes then the second one of 66kg in 2023
- Increase the walks and daily activities to an average of 12km from 8 km.
- Increase strength
How to get to my goals?- I already do a work-week hustle with a friend who has an insane consistent amount of steps of up to 94,000 in a work week. I constantly eat her dust, but one day, I'll catch her off guard and WIN and be a real challenge to her.
- I also started Intermittent running on the treadmill a couple of days a week, as my energy levels have improved. As I'm carrying too much weight, I'm being conscientious with my ankles and feet, but I managed to run for 1 min every 4 mins for an hour which I haven't done since 2015! EG: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55 and 60, so a total of 12 mins. Even If I have the energy to do more, I won't because I'm at the beginning of a lifelong journey, and I understand it is essential to stay safe and consistent.
- The next step is to re-introduce more yoga and resistance exercises.
- Keep tracking my daily activities and food on My Fitness Pal
I am confident that in 2022, stepping into 2023, I'll be lighter and fitter and have much more energy.
I hope by sharing my journey it has helped someone else; I highly recommend that if you are struggling, stop trying self-help and over-the-counter supplements, shakes, etc. It is a waste of time and money to treat yourself blindly. Get some professional MEDICAL advice. Only then, with the results, can you act accordingly to create your 2.0 version of yourself for 2023.1 -
I'm a 62 year old female on psychiatric medicines (all of which cause weight gain and also make weight extremely hard to lose). I am now nine lbs. overweight and gaining fast.
I am 5 ft. 8.5 in. with a history of being 208 lbs. (obese). I lost 60 lbs. calorie counting with MyFitnessPal.com seven years ago. I have put 20 lbs. back on since quitting the calorie counting with MyFitnessPal.com. As of yesterday, I have restarted the calorie counting. So far so good. I am in losing mode again.
Another thing I have been doing since long before day one (for the last 17 years), is a regular, consistent yoga practice. It keeps me fit, toned, strong, limber, and feeling and appearing young. I simply can't say enough good things about it.
Because of yoga, back when I was obese, I felt good about my body and my appearance because of all the things I knew my body could do. Yoga makes you feel good about yourself. In spite of your size.
God bless.1 -
SlowCat1960 wrote: »I'm a 62 year old female on psychiatric medicines (all of which cause weight gain and also make weight extremely hard to lose). I am now nine lbs. overweight and gaining fast.
I am 5 ft. 8.5 in. with a history of being 208 lbs. (obese). I lost 60 lbs. calorie counting with MyFitnessPal.com seven years ago. I have put 20 lbs. back on since quitting the calorie counting with MyFitnessPal.com. As of yesterday, I have restarted the calorie counting. So far so good. I am in losing mode again.
Another thing I have been doing since long before day one (for the last 17 years), is a regular, consistent yoga practice. It keeps me fit, toned, strong, limber, and feeling and appearing young. I simply can't say enough good things about it.
Because of yoga, back when I was obese, I felt good about my body and my appearance because of all the things I knew my body could do. Yoga makes you feel good about yourself. In spite of your size.
God bless.
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hi just learning how to read report calories remaining what does that mean daily
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Daily Discipline. I wake up and drink my vitamins. Stretch or Yoga or Pilates for 20 -30 minutes, drink my coffee and do my bible study. I log my calories and focus on what is the best food choice in front of me. I use a device to count stands/steps/movements/ exercise and meet or exceed my maintenance goal most days. The best motivational quote I ever heard was from a dermatologist you tuber, Dr Dray. - i am paraphrasing - "You ask where I get my motivation - I don't - Wellness is part of my daily habits like my brushing my teeth or showering. The consequences on not exercising or getting the right nutrition are why".... Boom! mic drop!1
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Hello all, I have tried various ways of weight loss- but recommend sticking to the basics & see what works for you best.
I try a 10K walk 3 days a week- and stick with a OMAD 20:4 food plan.
The only way you can do good for your body and mind and stick to your plan- is Pre-Prep your meals.
What has worked for me- is thinking about my food plate. Visual satisfaction of what you plate. Respect that one meal, that is nourishing your mind and body. I stay away from your PHONES/ WORK DESK and take my time to eat.
If it's an OMAD plan, take your time and eat right and well. Thats what keeps you fuller and satisfied for longer.
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1. Find your TDEE by using an online calculator.
2. TRACK your calories. If you’re serious about weight loss, you’ll take the time to do this.
3. Eat whatever you’d like as long as it falls within your calories.
4. It’s okay to be hungry. Hunger is normal. Hunger is actually easier to handle than the drive to eat.
5. Manage your stress by anything other than food. Take a walk, take a bath, play music, get outside. Nature is a natural stress reliever.
6. Be consistent.1 -
1. Be Consistent
2. Find a Group to be consistent with! I would be lost without my 5% Challenge Teams!
3. Eat good quality protein with breakfast
4. Get the required daily fiber throughout the day
5. I march in place for 10 minutes as soon as I get out of bed. This sets the pace for the day. I learned a long time ago that if I sit early in the day I want to sit all day. If I move early in the day I move more throughout the day.
6. BE CONSISTENT!!
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What helps you stay consistent? Making goals and sticking to them.
1. Heart Rate Workouts: Average Heart Rate goal for workouts. My goal started at 110 avg HR for a 30 min workout 4-5 days a week consistently. By using Heather Robertson workouts on YouTube, I easily get 120+ avg heart rate. This is helping me lose weight and gain more energy.
2. Nutrition/get vegetables in: Eat 2 cups at lunch of vegetables
3. Nutrition/Mindful of next meal: Use See How You Eat (SHYE) app. To take pictures of meals so I can log later and to help me make better decision through out the day. Big breakfast means more potion controled lunch and dinner. No vegetables in meals earlier in the day means I need to add to my next meals and snacks.
4. Nutrition/Stop late night snacking/binging: Set alarm on fit watch, Kitchen closed at 6PM!! This is a big one. I tend to binge in the evening. Once the alarm goes off it's water for the rest of the day. Unless I had not had dinner (must watch portions this late, one plate and done) or if I'm really need something than a fruit (apple, banana, grapes).
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11 years ago I finally reached my goal weight, after years of yo-yo dieting. During my weight loss journey the biggest lesson I learned is that it’s okay to eat badly some of the time, as long as I maintain a healthy lifestyle. Since hitting my goal, I've maintained a healthy weight, by eating healthily 80% of the time, so I always have room for little indulgences like cake and chocolate and late nights and alcohol!
Here are my top tips:- Make your goals more achievable, by breaking them down into smaller ones, and don’t be afraid to adjust those goals, if your circumstances change.
- Supercharge your meal prep with multi-purpose dishes that can be adapted to create new dishes. For example, quickly turn Bolognese sauce into chilli con carne by adding kidney beans, herbs and spices.
- Create healthier versions of your favourite dishes and save the recipes, so you can recreate them again and again.
- Use multiple measures of progress (not just weight), to acknowledge and celebrate your wins. For example, waist size, the way your clothes fit, compliments, confidence level, body fat percentage, etc.
- Enjoy your favourite foods as occasional treats, rather than excluding or condemning them
- Change your exercise routine regularly (every four to six weeks) to continue challenging yourself and keep things interesting.
- Be patient, consistent and forgiving!
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In 2020 I lost 20kilos and another 10 in 2021 thanks to being home more because of Covid lockdowns. But in 2022 life returned to normal and I’ve put 10 kilos back on! So I still have 20 kilos to lose!
That’s my goal in 2023 - lose 20 kilos - but I’m starting now, before the party season!
My biggest challenge is that I eat out a lot and entertain for my business. And I love dessert! I know I need less sugar but I feel antisocial if I don’t share with everyone!
Starting this week I’m going to be social and make wiser choices when eating out!!1 -
- Set weekly goals .
- Take your measurements every week .
- Baby steps will make you reach your goal easier .
- Don't rush yourself .
- Take a pic at the first day of the month , and a pic at the end of the month .
- Don't set an unrealistic goal, such as losing 10 kg per month .
- Don't ban yourself of a type food nutrients or food you love, just take it as a part from your calories .
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I use color containers and bags when making my snacks and lunch for the day.
Green for healthier foods means I can fill it more. Blue for moderate foods so I know to put in a little less. Red for things that I enjoy but need go very easy on because of being less healthy.
It also helps me mentally when eating or choosing. I have a full lunch bag, but this keeps me focused.0 -
Plan and prepare your meals ahead of time and limit yourself to 1-2 healthy meals a day (High protein/low carb whole foods) and don't snack between meals. When you feel a little hunger and it's not time to eat, get busy and do something you're passionate about to distract yourself from eating.0
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Water is the secret to enjoying favorites in moderation (which is the key to making long-term changes you can live with). I'd always think, "Who are these aliens from the future who can eat six M&Ms or ten chips, and just STOP?!! If I could do that, I wouldn't be overweight in the first place.
Turns out, if you make yourself drink half a glass of water after each one, you won't need to "make" yourself stop at six pieces - you'll want to. And slowing things down gives you time to realize, "Hey, these are good, but they're not life-changingly good. It's just candy." (The real beauty of it is, you're nailing water goals at the same time.)
BOTTOM LINE: Eat what you want...just make a (water-)drinking game out of it first!0 -
deadlythesaurus wrote: »Water is the secret to enjoying favorites in moderation (which is the key to making long-term changes you can live with). I'd always think, "Who are these aliens from the future who can eat six M&Ms or ten chips, and just STOP?!! If I could do that, I wouldn't be overweight in the first place.
Turns out, if you make yourself drink half a glass of water after each one, you won't need to "make" yourself stop at six pieces - you'll want to. And slowing things down gives you time to realize, "Hey, these are good, but they're not life-changingly good. It's just candy." (The real beauty of it is, you're nailing water goals at the same time.)
BOTTOM LINE: Eat what you want...just make a (water-)drinking game out of it first!
Bad idea. Your body can only deal with about 2-3 cups of water per hour. If you drink more than that, you could throw up or get really sick and die.1 -
I stay motivated by watching and reading others peoples success stories and learning little tips and tricks from them. Lot of smart and creative people out there!
My monta is:
“What did I do today that my future self will thank me for?”1 -
We have a group at work that are walking virtually from the Alamo in Texas to Homer Alaska a distance of over 5,000 miles. Not a direct line kind of zig-zags to national parks during the trip. Everyone records their steps on a fit-bit or fitness watch. Since September1 we have logged a combined 4,000,000 steps. Amazingly it has become a very intense competition and has shown some great successes. We have historic walkers at 500+ miles and never walkers breaking the 100 mile barrier. We have a weekly scheduled Skype meeting to encourage and poke fun at each other. Just added an incentive to recognize other types of exercise with a gold star attached to step total records. 3 / 20 minute alternate exercises, Yoga, strength, running, hiking etc... a week earns a gold star. Starting in January you get a gold star for 1.5 - 2 lb. weight loss a week.3
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For the past 8 or 9 years, I KNEW I needed to drop weight. Before Covid I joined a gym and also worked with my doc on trying to find some meal plan that would work NOTHING did I signed up for various apps and then quit them including MFP several times. I gave up on myself and then the world shut down fast forward to the world coming out of its COVID coma and coming back to life I started walking daily as I was working at home not just 2 or 3 days a week. But 5 days a week. I built myself up to at one point 7 days a week slowly the weight started to come off. This weight loss thing had to come from within. Not what anyone tried to tell me or lecture me about... But ME. I have goals I look at the scale and I don't get psyched about the #'s till I see the changes in my body's shape and in time you'll see it. I lost my double chin, currently losing my chicken wings (fat that hangs off the arms) and there's a section of back fat and ab fat that is slowly melting away too. I'm pleased with that. It comes off as it needs...Take it a day at a time don't think that this will come off quickly as it won't .... Be good to yourself. If you hit a speed bump shake it off and reset and start over. I'm learning that this journey is mine to conquer no one else's I'll gladly accept praise but I have to give myself praise first... Best of Luck !!!!!!
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Find your WHY. It helps keep me on track throughout the mountainous journey towards long term health..
Remember your WHY.2 -
Plateaus are so frustrating! Trying to pay attenetion to everything all at once is hard! This time when I "decided to get serious about this again" I didn't immediatly try to implement ALL the THINGS. I picked one thing to focus on starting with diet tracking and how I felt when reaching for a snack. Weight started coming off. As I perfect the habit or more likely, hit a plateau, I would add an additional component - keep traking food and now conciously add more water, then more activity. Then add weights. Sleep tracking. Stress managment. Fine tune nutrition, get fancier tracking tech, etc. You choose the order.
Keeps me from being overwhelmed at first and gradually work the changes into my life. Each additional element helped kick past a plateau and reduce boredom. Also, isolating each additional strategy helped me pinpoint which ones were most effective for me.1 -
Determine what a calorie deficit is for you:
1. Look at the past week of logging foods and deterime how many calories you average per day. ( you can add up 7 days of total calories then divide it by 7. This is your average daily calorie intake)
2.Start off by removing 300 calories per day. This will remove 2100 calories from your weekly intake ( like an entire day worth).
3. Stick with this new deficit for a week and monitor your weightloss.
4. Adjust as needed. (Deficits will change as you lose weight because your daily intake will change).
5. Repeat this process until you reach your weight loss goal. You got this💪🏽2
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