Weight lose

hi :)

I’m 26 years old and 178 cm tall and I’m a med student. I really try to lose weight before my wedding which will happen on November but I want to change my life style so it will remain even after the wedding, and most of all, I don’t want to suffer during the process. My weight is 90.8. Can someone please help me with some tips? Like how am I supposed to build a meal plan for my self? How can I calculate how much protein, carbs and fats I need to eat in a day and etc.
thank you very much 🙏🏻

Replies

Strudders67

Start by going to Goals / Guided Set up and entering your details. Don't select too aggressive a rate of weight loss as it's harder to stick to - suggestions I see a lot are to aim for 0.5%-1% of your current body weight, per week. Assuming your 90.8 is KG, that's a goal of losing 0.5kg, maybe 0.75kg, a week. MFP will give you a daily goal for carbs, fats and protein, as well as calories, but you can tweak the macros if you want. Google how much recommended protein / fats to eat per day and adjust accordingly if you need or want to.

Then start tracking your food intake - weigh all solids / measure all liquids / check you're selecting accurate database entries. You may find that having to log something, before you eat it, makes you consider whether you really really need that thing, right now.

After a week or so, start to look at where you can make changes. One fewer potato, a smaller portion of pasta, one biscuit instead of half the pack, alternating a glass of wine with a glass of soda water etc. If you snack, can you buy or make lower calorie, alternative options? Some people will cut things out completely. I regularly read comments from people who can eat one square of chocolate a night and be satisfied, some people can't have it in the house because they'll eat the whole bar. Only you know what you can do.

I gradually reduced my pasta, potatoes and rice and bulked them out with veggies - now I almost never cook them at home and my base to almost every meal, be that chilli, curry or grilled fish, is a layer of sauted cabbage and a good variety of veg because the volume on my plate tells my brain that I've eaten 'enough'. I also upped my protein and fibre intake because they make me feel fuller.

What works for one person doesn't work for others though, but something I read on here, a long time ago, stuck with me - it's far easier to maintain a dietary change if you actually like what you're changing to. Don't deprive yourself to a point that you're miserable and just give up. I still eat cheese on crackers after dinner, but my crackers are the thinnest I can find (and naturally I cut the cheddar into thin slices). When I was working, I still had a packet of crisps with my lunch, but I swapped the brand to one that sold smaller packets - I was still having my crisps, but a smaller amount and therefore fewer calories.

You don't have to make multiple changes all at once. Much of what I did, and continue to do, evolved over the years.

Theoldguy1

You will have to change your behavior, so it will be a bit uncomfortable and most people think that being uncomfortable is suffering. You need to change your mindset to making small sacrifices now will improve your heath outcomes for the next 60+ years.

Good luck.

AnnPT77

Good post above: MFP will give you a starting calorie goal and nutrition goals. As a medical student, I'm sure you know that it's the calorie level that directly affects weight (fat) loss. Nutrition is important for satiety, health, energy level, etc., so also worth some attention, of course.

The MFP default nutrition goals are reasonable for most people. Start there, and work on learning more about nutrition - maybe you'll want to adjust your goals longer term, but getting started is more important than micromanaging those goals up front.

As far as a meal plan, I also agree with the good post above. It's personal.

Log what you eat now. Compare it to your calorie goal and nutrition goals. You'll probably notice things that don't seem worth their calories to you in their current portion sizes or frequencies, considering how much nutrition they have for those calories, how well they keep you full and happy, etc. Those are your easy reductions.

Keep reviewing your diary, tweaking your routine eating patterns in reasonably pleasant ways (at least tolerable/practical ways!) to dial in calories, reasonable satiety, protein, healthy fats, fiber. (I'd go more or less in that order, personally.) You'll arrive at a "diet plan" that's right for you as individual - personalized. It doesn't need to happen perfectly in an instant. You can work at it over time.

Focusing on remodeling your eating via your day-in day-out eating habits - the things you do routinely on repeat - is the way to go IMO for long-term staying at a healthy weight. We need realistic new habits to accomplish that. Micromanaging individual days isn't sustainable.

It's not necessary to be perfect either . . . which is a good thing, since perfection's not IMO humanly possible. 😉 "Pretty good on average most of the time" works out fine, IME, fortunately.

Best wishes!

P.S. The thread below describes the "remodel your eating" approach in more detail, including my personal biases about nutrition goals.

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