Back at the gym

bfriend916
bfriend916 Posts: 3 Member
in Introduce Yourself

Hi everyone I need to lose about 45 lbs I just came back from the gym I'm cutting out all fast food including iced coffee!!! Some support would help ...I'm also planning to drink and continue my water routine

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  • californiagirl1969
    californiagirl1969 Posts: 63 Member

    Good job being back at the gym, I go to the gym off and on myself went yesterday and today. Good on cutting out or down on the fast food, I.make my own iced coffee so it's no sugar and healthier, fast food I still have just not the whole meal or big items. I have the small cheese burger or small chicken sandwich with a bottle of water , no soda, no fries. Thanks for sharing, you can do this one day at a time. Keep coming here for support and encouragement.

  • springlering62
    springlering62 Posts: 10,747 Member

    actually, iced coffee is great. It’s all the junk folks add to it that make it a problem.

    I like black iced coffee, or occasionally add a little sugar free sweetener and a serving of fat free half and half. Comes to a whopping 25 calories for a large glass. Bonus: for some reason I find iced coffee very filling and satisfying.

    Take the time to look at all your foods and see where you can make substitutions. Skim or low fat milk, yogurts, cheeses. I use (😱) margarine because it’s half the calories of butter and tastes the same to me.

    By the same token, on days I know I’ll be running low on calories, I keep full fat and real butter in the fridge to pull me back up to where I need to be.

    Logging religiously keeps me mindful and en pointe.

  • springlering62
    springlering62 Posts: 10,747 Member

    and PS, unless you’re doing an exhaustive amount of excercise, weight loss is created by calories.

    I was obese and exercising regularly, but it wasn’t til I started logging that I realized what my problem was. It sure wasn’t lack of exercise.

  • briscogun
    briscogun Posts: 1,302 Member

    springlering62 nailed it above. Weight loss is acheived by eating less calories than you need so your body burns the excess fat as fuel. It will also burn some of your muscle mass during the process, which is where exercise comes in and helps you retain as much muscle mass as possible (in theory).

    Exercise you for the health benefits, not the weight loss. Eat at a deficit to lose the weight. This is why the logging and tracking part is so important. Don't guess, don't estimate, don't eyeball, don't use some random entry in MFP that "looks good". Weigh and measure EVERYTHING you put in your mouth, whether it's food or drink. If you don't weigh/measure it, don't put it in your mouth. In the beginning it is very slow and labor intensive, takes time to create the recipes for your meals in the app and weigh everything out, but after a few weeks/months it gets MUCH easier because you've built out your meals/recipes/favorites and you can log easier/quicker.

    Listen, if it were quick, fast, and easy everyone would do it. It will take commitment to the process but it is so worth it! You can do it, just trust the process and do the work!

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