I haven't been getting much responds, Would like some help

userh6478

Exercise and meal plans(good foods to eat and ones to avoid)..I need some suggestions on which and most helpful exercises to help lose 50 lbs. For anyone that has lost 25-50lbs how did it take you to lose? Any help would be great, Thanks

randomtai

Eat less.
Move more.
Lose weight.

Don't over complicate it.. and read this:

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

zyxst

I eat what I want, but at a deficit. Probably not what you want to hear, but it's what works for me.

determined_erin

Here is my advice! Choose a calorie amount and stick to it. Exercise can be as simple as walking. I set a goal to walk 15,000+ steps/day. I lost weight just by tracking my calories and walking every day.

ndj1979

calorie deficit is going to make you lose 50 pounds, not exercise...

exercise is just a way to accomplish certain health goals like - endurance running, body composition, over all health and fitness, etc...

If you want to lose and look great, then I would say calorie deficit + compound movements three days a week total body + about two days of cardio...

after you drop that 50 pounds you can re adjust your workout for new goals..

scwilson38

Zumba, walking and changing my eating habits. Eating more fruits and veggies, changing to turkey ground meat, fish and chicken. Drinking lots and lots of water.

gelendestrasse

I lost 60# by cutting way back on carbs. But I have high (like off the chart) triglycerides as well so the doctor was all for cutting back on carbs. Said he'd rather see me eat a steak than pasta. So we're all different.

The thing that I've seen many people say on MFP is that you need to make a significant change in what you eat to get the weight loss going. Drop the chocolate, cut the carbs, eat only veg for two of three meals, eat celery for a snack, something. But (there's always a catch) what works for others won't work for you so keep experimenting. If you aren't loosing weight after two weeks try something else.

There have been a bunch of papers in "The Economist" lately that say that the bacteria in a person's digestive system have a lot to do with our well being and weight in general. You might try different yogurts and other "pro-biotic" foods or supplements for a while. Once you get the good bacteria going they should displace any "bad" bacteria.

You have to be exercising as well. The low end of the exercise scale is 20 minutes 3 times a week. Exercise not only burns calories it increases your metabolism and changes your hormone levels. You have to do this. You'll feel a heck of a lot better too.

That's my $.02. Keep at it!

gabrielleelliott90

Any cardio, I do zumba on youtube which is fun and burns quite a lot of calories.

elyelyse

Exercise and meal plans(good foods to eat and ones to avoid)..I need some suggestions on which and most helpful exercises to help lose 50 lbs. For anyone that has lost 25-50lbs how did it take you to lose? Any help would be great, Thanks

most people here aren't following "meal plans" other than the ones they have figured out for themselves through research and trial and error. you may want to start by reading the posts at the top of the Getting Started forum:
http://www.myfitnesspal.com/forums/show/50200-getting-started

If you are looking for someone to specifically tell you what to eat and how much of it, I suggest you friend people with similar goals to yours who have open diaries so you can see how they eat. Don't expect anyone here to spoon feed you the information.

jelineee

well you know what they say...weight loss is 80% diet and 20% exercise. Try to eat lots of raw fruits and vegetables. I personally follow a vegan diet with emphasis on raw and it has given me so much energy! I remember when I was eating 100% raw I was losing weight very rapidly; even when I eat over my calorie limit I still lose weight (~2-3 lbs/week). Today is the first day back on raw after 3 weeks of cooked vegan.

sweetpea03b

I'm still a work in progress... obviously... but I've done it all before. The important thing for you to realize is: 1) this is a marathon, not a sprint. DON'T start things now that you can't live with for the rest of your life. What does that mean? Don't give up all the foods you like... because eventually you will miss them and you'll go back to your old ways. Let yourself have chips, pizza, chocolate, ice cream, pasta, whatever... SOMETIMES in small amounts. 2) calories are like currency... and cardio is your job to earn more calories (or money). You do cardio to earn more calories to eat. If you're already eating at a deficit (500 calories below your burn)... don't do cardio. Period. 3) Strength training is the best way to burn FAT and ensure that as the lbs come off... you don't look like someone that used to be fat. That may sound mean but its the god's honest truth. You see people that lost alot of weight... and they look flabby still... that's because they didn't do enough strength training.

Make better choices... live each day at a time. Don't beat yourself up for going a little over on your calories today... there's always tomorrow. Make one choice at a time and eventually you'll get there. A friend told me the other day... nothing tastes as good as being thin feels. I keep telling myself that.

As for food... try not to catagorize things as "bad foods". You want to keep a good relationship with food. But, try to incorporate more foods that will actually benefit you. Junk food is nothing but empty calories. Veggies, lean meats, whole grains, a little fruit... they all give you vitamins, protein, etc that your body needs. Stay away from stuff that doesn't help your body operate as much as possible. Good luck!

Sreneesa

I lose weight quickly off running on my treadmill. Lots of cardio I would say. If wanting to build muscle or "tone up" then strength training exercises and weights.

Find out what your daily calories are and log them.

I would look around and see what others log as far as food. Can you give an ideal what healthy and nutritional foods have been effective for some. Based on your personal taste you can pick and choose.

Basically you got to do a little foot work.

icywindow

I've lost about 40 lbs in about 9 months by cutting out things that my body doesn't really process well (dairy, wheat), eating lots more fruit and green things, drinking 3 quarts of water a day, buying a pair of running shoes and running for 45 min 4-5 times a week, and doing strength workouts 1-2 times a week. All of these things were built piece by piece, though - it's a lifestyle change.

Start by doing something small, and build on the momentum you get from that. Make it your hobby to invest in your health.

bajoyba

I eat what I want, but at a deficit. Probably not what you want to hear, but it's what works for me.

This. It sounds simple because it is. I eat whatever I want as long as it fits into my calories for the day. I try to eat lots of veggies because it means I get to eat more food. But I also eat pizza and ice cream. There are no good or bad foods. You just have to eat at a calorie deficit, and you will lose weight.

As far as exercise goes, I do whatever I like. Sometimes that means circuit training, sometimes that means yoga.

The best diet and exercise plan is one you can stick with for life.

Ophidion

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://www.myfitnesspal.com/topics/show/1069278-acronyms-and-terms-for-new-mfp-members-v-6

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

http://www.myfitnesspal.com/topics/show/820577-meal-frequency-rev-up-that-furnace-lol

http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

As far as dietary preferences or what to eat go, you will often see flame wars about who has the "Supreme diet" Paleo, clean, dirty, vegan, vegetarian, Atkins etc it is endless. I think my friend summed it up nicely when it comes to this debate...

This is a quote from a debate about Paleo but I think the reference to adherence is of utmost importance. (Thank you EvgeniZyntx)

This touches an import point in weight loss. The psychological processes that lead to adherence and consistency are essential.
We are social animals that adhere by association to common understood belief clusters. When that association is strong we will tend to adhere better to some basic principles. So belonging to the paleo tribe or the IIFYM tribe or cabbage soup cleanse tribe and supporting the tribe principles leads to better adherence. But at the end of the day, in terms of actual loss, the key foundational element is that there can not be weight loss without a calorie deficit. How you chose to go about that, and how it influences your long term adherence are actually more important that the science behind it (says the scientist).

Paleo is cool, it's an in-cult, has lots of structuring belief systems and fast initial results due to carbohydrate/water loss - much like Atkins, Dukan diets (they are less "in" now), Paleo is lower (if not necessarily low) carb than the standard American diet by what it excludes.
Some of the tribes actually adhere to practices that are intrinsically unhealthy and fail to take a global, long term, if I may use the word "holistic" approach.
Richard's post is on the money. Paleo can be fine and healthy. It isn't necessary. Consistency and a deficit are necessary. But of course I agree with him, I'm part of the IIFYM, Science (capital S), train for fitness, love to eat tribe. We have cookies and beer, do you? :laugh: :drinker:

The link the quote came from...

http://www.myfitnesspal.com/topics/show/1132695-weight-loss-with-paleo-diet

Sreneesa

I lose weight quickly off running on my treadmill. Lots of cardio I would say. If wanting to build muscle or "tone up" then strength training exercises and weights.

Find out what daily calories you need to lose weight and log them.

I would look around and see what others log as far as food. Can you give an ideal what healthy and nutritional foods have been effective for some. Based on your personal taste you can pick and choose.

Basically you got to do a little foot work.

psuLemon

I lose weight quickly off running on my treadmill. Lots of cardio I would say. If wanting to build muscle or "tone up" then strength training exercises and weights.

Find out what your daily calories are and log them.

I would look around and see what others log as far as food. Can you give an ideal what healthy and nutritional foods have been effective for some. Based on your personal taste you can pick and choose.

Basically you got to do a little foot work.

The problem with lots of cardio.. it tends to lead to lots of muscle loss too. Realistically, you want to lower your body fat %, which you accomplish most by doing a combination of weight training and cardio, as well as, a calorie deficit. But if your goal is lean and fit look (aka defined), then weight training is where you will see the greatest progress. Lets face it, I can show you may women who have gained weight and look better. For example, one of the best examples is staci in the below link. In the end, body composition plays a much greater role in your look that your weight does.

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

ereck44

Welcome,

I'll respond. I have lost about 36 pounds in the last year and 48 in the last 2 years.

I try to eat some type of bread or starchy food with every meal with the exception of pasta which has a lot of calories and makes me hungrier. Try to eat some vegetables every day. veggies are nutrient rich and very low in calories. berries are also low in calories.

I could have lost the weight faster but want to keep it off this time.

You can message me or friend me if you like.

The boards are probably slow due to the holidays.

JessicaLSpindler

It's actually very simple. I eat less bad foods and eat more veg, fruit, healthy fats, proteins, etc. I work out 5 days a week, 1 hour a day. I throw in some cardio, ab workouts, arm workouts, leg workouts. I've lost 5 pounds in 3 weeks. Just be consistent and you will see results.

lauracos79

I've lost about 40 lbs in about 9 months by cutting out things that my body doesn't really process well (dairy, wheat), eating lots more fruit and green things, drinking 3 quarts of water a day, buying a pair of running shoes and running for 45 min 4-5 times a week, and doing strength workouts 1-2 times a week. All of these things were built piece by piece, though - it's a lifestyle change.

Start by doing something small, and build on the momentum you get from that. Make it your hobby to invest in your health.

This has helped me too! Start small and build up. It's amazing what your body can do!

janupshaw

I drink between 9-14 glasses of water a day. I exercise (bike, treadmill, elliptical, whatever) 5-6 days a week. I eat back most (sometimes all) of my exercise calories. I eat whatever I want, but I feel that a week of eating chicken breast and salad is going to go better than a week of eating lasagna and french bread. The two times my weightloss has stalled, I increased my calories and started losing again. It's also important to do some strength training to maintain muscle mass.

psuLemon

I've lost about 40 lbs in about 9 months by cutting out things that my body doesn't really process well (dairy, wheat), eating lots more fruit and green things, drinking 3 quarts of water a day, buying a pair of running shoes and running for 45 min 4-5 times a week, and doing strength workouts 1-2 times a week. All of these things were built piece by piece, though - it's a lifestyle change.

Start by doing something small, and build on the momentum you get from that. Make it your hobby to invest in your health.

There isn't anything wrong with wheat or dairy.. both provide a source of energy just like other foods. But what you did was create a deficit between your lifestyle and exercise.

TheyCallMeMISTERChace

I lost 50 pounds in four months (exactly) by caloric deficit and aerobic work.
But I was 7 days a week, 700-1100 calories of exercise a day (mostly on a stationary bike).
I set my calories to the 2 pounds/week setting on here and "sedentary", even though I wasn't.
I figured I would bank calories that way.

It's not for everyone, but it did work.
Good luck.

AproMunro

I am sure you know that you need to eat less calories, but the real question is, how do you do that and feel satisfied, and get all the nutrition you need?

Everyone has a different approach and it is up to you do develop a strategy that works for you, but I will tell you what works for me.

I make the bulk of my diet, meat (or other protein like fish and eggs) and vegetables. I eat a little starch, like occasional rice or pasta, but I try to keep that rare. I do not fear fat. It keeps you satiated and help to regulate your hormones. Carbs have a nasty habit of cause hormonal imbalances (for many but not all people) that leads to fat storage and artificial hunger cravings. I am not advocating eating no carbs, like an Atkins like thing, but I like to keep them as the lowest type of macro nutrient I eat. My main macro nutrients are protein and fats (good healthy real fats, including saturated animal fats than naturally come in fresh meat.)

An example of a perfect day of food for me would be:

Breakfast: 2 or 3 scrambled eggs cooked with a little butter or coconut oil or rendered beef or chicken fat (from making stock) With a large amount of spinach or sauteed peppers or sweet potato home fries.

Lunch: Large raw salad, maybe with a hard boiled egg or a little chicken or tuna in there. A small amount of any kind of dressing I want.

Or

2 cups of pureed vegetable soup, like carrot or pea or broccoli soup, made with homemade stock, perhaps a little cream mixed in, or some goat or cheddar cheese sprinkled on top.

Dinner: about 4 to 6 ounces of a simple protein, like steak (any cut you like though I usually got for tenderloin), Or a skin-on chicken breast that was pan seared and finished in the oven, or a salmon fillet, etc, seasoned and/or herbed however I want. Accompanied by a large salad, or a large pile of steamed, or lightly boiled and or sauteed vegetables (preferably seasoned with a bit of salt and pepper and sauteed lightly with some garlic or onions yum yum!) Some of my favourites are green beans, spinach, broccoli, or peas, but you can have pretty much whatever veggie you want.

Snacks: If you want or need them can be a piece of fruit, with or without a few chunks of cheese or some full fat Greek yogurt. or anything else that is simple and not crazy high in carbs, especially simple carbs.

Now this is just how I do it. You may not like meat, or this may not work for you for some other reason, but for me, I am always satisfied when I eat like this and the weight falls off nicely.

If you look at my food diary I have not been doing this perfectly for the last few days so don't use that as an example. But I do this most of the time and I love it.

michellekicks

The only meal plan that is going to help is to set a calorie target that allows for an energy deficit and eat to that target every day. It has to be foods you like and you want to eat and you can prepare and you can find in your stores. No one else's food plan will work for you.

With that said, there are some tricks to help you feel fuller while you are living with an energy deficit:

Drink plenty of water
Eat more protein
Eat 20-30% of your calories from fat
Eat high fiber foods
Combine protein and high fiber with fat for the most satiety
Treat yourself to whatever you like in moderation

Adherence is more important than anything else.

peleroja

I'll add this: weigh and measure your food! If you are not doing this, there is no way you are tracking your calories accurately. That can easily turn a 20% deficit into a 10% surplus and completely stop your weight loss. People who do not regularly weigh and measure cannot eyeball amounts correctly.

Sreneesa

I lose weight quickly off running on my treadmill. Lots of cardio I would say. If wanting to build muscle or "tone up" then strength training exercises and weights.

Find out what your daily calories are and log them.

I would look around and see what others log as far as food. Can you give an ideal what healthy and nutritional foods have been effective for some. Based on your personal taste you can pick and choose.

Basically you got to do a little foot work.

The problem with lots of cardio.. it tends to lead to lots of muscle loss too. Realistically, you want to lower your body fat %, which you accomplish most by doing a combination of weight training and cardio, as well as, a calorie deficit. But if your goal is lean and fit look (aka defined), then weight training is where you will see the greatest progress. Lets face it, I can show you may women who have gained weight and look better. For example, one of the best examples is staci in the below link. In the end, body composition plays a much greater role in your look that your weight does.

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

That is why I said after if you want to build muscle or "tone up" strength training and weights. Some just want to lose weight at first the start strength training after.

The muscle or any definition that I have has been straight cardio. I just now, like the last few days starting strength training. It also depends on your intensity of cardio. I also ran at high speeds and inclines.

rhoucheille

I do zumba 5-6 times a week, long walks 2-3 times a week and a few reps of pushups/situps/squats. Eat within my calories, with more protein, high in fiber and low in GI. I stopped drinking pop, juice and coffee, drink at least a gallon of water everyday. I cheat once in a while but not like I feed myself with too much food, still in portions and just enough to satisfy my cravings (if there's any).

jennegan1

Since you are still fairly new to MFP. I suggest like some one else said alot of trial and error with food and with working out. Eat healthy food thats you enjoy, eat in moderation with what you like to eat aka snacks or liquor ect. Look on you tube to find videos that you like. Sit there and watch them first and if you dont like it then find another. As for a meal plan only thing that I did different was start to eat a small breakfast most days and eat more fruit and less unhealthy snacks and watched my portion sizes with snacks and my meals for the day. Also like some one else said move more. It doesnt happen over night but in time it will and expect weight loss stalls

jennegan1

I do zumba 5-6 times a week, long walks 2-3 times a week and a few reps of pushups/situps/squats. Eat within my calories, with more protein, high in fiber and low in GI. I stopped drinking pop, juice and coffee, drink at least a gallon of water everyday. I cheat once in a while but not like I feed myself with too much food, still in portions and just enough to satisfy my cravings (if there's any).

I still drink coffee but instead of a 16 oz cup its a mug now with only 3 tablespoons of creamer instead of a at least a quater cup of creamer...Its possible but yea I agree more protein and fiber also.....Plus give up those sugary drinks will help

bbg_daryl

I've lost 30 pounds this year and this is how.

August-September: Caloric deficit of 1200-1400 calories (using MFP recommendations). I didn't eliminate any foods or change what I ate, I only ate less of it. Minimal increase in activity cuz I was completely sedentary. Basically just a little house cleaning and going out shopping with my husband more often.

October: Same caloric deficit. I cut down my soda intake to only one 12 oz can a day. I began doing beginner yoga with a video I found online.

November: Caloric deficit changed to 1000-1200 on days I didn't exercise, 1200-1400 on days I did. I changed my morning cereal out with either oatmeal or Greek yogurt. Instead of putting Ranch dressing on salads, I used cottage cheese. In addition to yoga, I began to ease in aerobics. At first, I could only do 5-10 minutes every other day. By the end of the month I was doing 15 minutes everyday.

December: Same caloric deficit as above. Food intake is basically the same, except I limit my bread intake to only one slice of white bread a day. Instead of bread, I eat oatmeal or pasta for carbs/grains. I now do yoga three times a week and aerobics for 30 minutes everyday, broken up into a 15 minute session in the morning and a 15 minute session at night.

Things that have helped me emotionally/mentally: This is going to take a long time! Ya know the saying "Rome wasn't built in a day." Well, it's true! In fact, from October to right now, the scale still says 180-185 pounds, BUT I have trimmed down in inches significantly. Remember that muscle weighs more than fat, so the number on the scale doesn't reflect fat loss. I really wish I had taken measurements of my waist, hips, bust, thighs, etc.

Another thing that helps me a lot, which I'm shocked actually helped, was taking progress pics. The changes in your body are so gradual that you don't realize them until you look at a past photo. I have progress pics on my profile that you can look at if you wanna add my as a friend.

Also! MFP and a lot of other sources suggest weighing in once a week. For me, that is really disappointing. I keep expecting a certain number and when I don't get it, I feel discouraged. So instead I only weigh in when I feel like it, usually only once or twice a month.