Diet recommendations???
StalgiaPasternak
Posts: 55 Member
Hi Everyone and Happy New Year!
I just joined and desperately want to get on the right track. I have a hefty goal of losing 60 pounds in 6 months. Not going to be pleasant!
The MFP recommends eating 1200 calories a day. My question is what is the best approach to eat those 1200? I'm assuming avoiding junk and processed foods but does anyone know or can recommend an approach to eating these 1200 calories that has worked for you I'd really appreciate it!
I just joined and desperately want to get on the right track. I have a hefty goal of losing 60 pounds in 6 months. Not going to be pleasant!
The MFP recommends eating 1200 calories a day. My question is what is the best approach to eat those 1200? I'm assuming avoiding junk and processed foods but does anyone know or can recommend an approach to eating these 1200 calories that has worked for you I'd really appreciate it!
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Replies
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Why 60 pounds in 6 months?0
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A couple recommendations
1) Don't give yourself a deadline, it goods to have a goal but if you have a deadline and you are so stuck in the mindset of achieving this by a certain timeframe, you will rush things that shouldn't be rushed, resulting in faster plateaus in weight loss. On top of that, the closer you get the deadline, you the more extremities you will take to try and reach your goal, sacrificing your health in order to try and achieve it, then in the end if you don't actually get what you want, you will be very disappointed
2) Use a week or two to track how much you are eating currently, how much your calories average out per day
- Track what happens to your weight, if you are gaining weight, maintaining or losing some
- This will help you identify your maintenance calories and have a base number to work with
- Going straight to 1200 calories seems far too extreme, especially when you haven't started a diet, you will probably hit a wall very fast after losing some weight. Once you hit that wall, the only way to get through it would be to do insane amount of cardio or eat even less, considering 1 pack of chips can equal almost 900 calories alone, be smart with your diet.
Remember a long term goal, you need to take steps and not jump into it, the faster you go into it the faster you will stall. Find your maintenance calories, take around 300-500 calories off it per day, add some cardio sessions in to increase the deficit
Hope this helps, good luck!0 -
Why do you have to lose 60 pounds in 6 months?
It took me 12 months to lose 60 pounds. Yeah, it took awhile, but it's been pretty pleasant and easy to stick to because I set reasonable goals. I didn't have to eliminate anything from my diet, and I didn't have to exercise excessively.
My advice is this:
1) read this: http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013
2) set reasonable goals
3) aim for a balanced diet to reach your calorie goal every day, but eat the foods that you like. No need to eliminate anything from your diet or eat anything special
4) log everything you eat/drink accurately and consistently
5) exercise for fitness
Don't over-complicate it. Weight loss isn't always easy, but it is simple.
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It's okay if I don't make 60 in 6 months that would be ideal. It's not for some stupid superficial reason, I want to get pregnant with my second child this summer and need to be in a healthy weight range and ideally physically fit.
Also, I've read 8-10 pounds a month is a healthy weight loss goal so I don't think it's too extreme.
I agree that 1200 calories seems like an extreme start! I'm sure I'd see results at 1700. I'm still wondering though if there are any good recommendations for an approach? Clean diet? Wheat belly? Etc.?0 -
all you need is a calorie deficit and patience to lose weight
eating fruit and veg is good for your health, and ensuring you get enough protein will help retain LBM if you work out, other than that you can eat what you like, no need to eat 'clean' or cut out wheat unless you have medical issues with it... just exercise some portion control!0 -
the best approach is eat normally within moderation and your calorie limit. All limiting fad diets will do is either make you crave all the food you eliminate our out the weight back on in the long term. Make healthy choices fit some so called less healthy foods in their as all and you will have something that you can sustain. Slowly add some exercise them eat some of those calories backIt's okay if I don't make 60 in 6 months that would be ideal. It's not for some stupid superficial reason, I want to get pregnant with my second child this summer and need to be in a healthy weight range and ideally physically fit.
Also, I've read 8-10 pounds a month is a healthy weight loss goal so I don't think it's too extreme.
I agree that 1200 calories seems like an extreme start! I'm sure I'd see results at 1700. I'm still wondering though if there are any good recommendations for an approach? Clean diet? Wheat belly? Etc.?0 -
1. Dont go down to 1,200 calories. If you really want to lose weight so quickly then eat a bit more and go and exercise.
2. Dont go on a specific diet. Generally, they are rubbish and will have you craving. Just eat generally a bit healthier and throw in stuff what you would normally eat. As said, I would do some exercise. I lost 2.5 stone in about 6-8 months and still ate unhealthy stuff now and again. I just went running to compensate for it.0 -
Wow that's awesome!
I guess those fad diets are pretty crappy only I found the Weight Watchers plan which does allow for you to eat crappy stuff (cookies, cakes, etc.) just enabled me to still crave those foods. I'd really like to overcome these cravings for crap once and for all because I feel that my hormonal ups and downs throughout the month coincide with craving and eating crap.
What do you guys think about this whole ALKALINE approach to eating?0 -
Also,
I think if I went down from what I am currently eating to 1200 calories from the get go I'd be on the news! I'd lose my mind!:blushing:0 -
Oh yes and what do you think about this weight lifting for women thing? Do think I should start lifting weights now when I'm a chubster or should I wait until I've slimmed down a bit?
I've seen some amazing pictures on here of weight lifting women that have totally changed their body shapes!0 -
all you need is a calorie deficit and patience to lose weight
eating fruit and veg is good for your health, and ensuring you get enough protein will help retain LBM if you work out, other than that you can eat what you like, no need to eat 'clean' or cut out wheat unless you have medical issues with it... just exercise some portion control!
0 -
What do you guys think about this whole ALKALINE approach to eating?
never heard of it0 -
A couple recommendations
1) Don't give yourself a deadline, it goods to have a goal but if you have a deadline and you are so stuck in the mindset of achieving this by a certain timeframe, you will rush things that shouldn't be rushed, resulting in faster plateaus in weight loss. On top of that, the closer you get the deadline, you the more extremities you will take to try and reach your goal, sacrificing your health in order to try and achieve it, then in the end if you don't actually get what you want, you will be very disappointed
2) Use a week or two to track how much you are eating currently, how much your calories average out per day
- Track what happens to your weight, if you are gaining weight, maintaining or losing some
- This will help you identify your maintenance calories and have a base number to work with
- Going straight to 1200 calories seems far too extreme, especially when you haven't started a diet, you will probably hit a wall very fast after losing some weight. Once you hit that wall, the only way to get through it would be to do insane amount of cardio or eat even less, considering 1 pack of chips can equal almost 900 calories alone, be smart with your diet.
Remember a long term goal, you need to take steps and not jump into it, the faster you go into it the faster you will stall. Find your maintenance calories, take around 300-500 calories off it per day, add some cardio sessions in to increase the deficit
Hope this helps, good luck!
This ^^ Especially the trial and error part...I tried to do 1200 with out logging my coffee and wine in take at first...Realized I was over then I cut back on both and eat 1400 a day and am full all day long....Its all trial and error. So track every thing measure things a cpl of time to make sure its a cup of soup or rice ect this way you get an idea of how it looks then go from there and eat less.....And over all eat less of other things but more fiber enriched foods and proteins as well to keep your muscles strong0 -
I guess those fad diets are pretty crappy only I found the Weight Watchers plan which does allow for you to eat crappy stuff (cookies, cakes, etc.) just enabled me to still crave those foods. I'd really like to overcome these cravings for crap once and for all because I feel that my hormonal ups and downs throughout the month coincide with craving and eating crap.
personally i do my best to fit as much 'crappy' food into my day as i can, while still maintaining a deficit... IIFYM!!!0 -
OP:
Fad diets are not sustainable in the long run. It is best to set reasonable goals and stop labeling foods ("crap"). You should find a weight lifting program appropriate to your goals and start now. (you will retain some lean mass, which is a good thing).0 -
Oh yes and what do you think about this weight lifting for women thing? Do think I should start lifting weights now when I'm a chubster or should I wait until I've slimmed down a bit?
I've seen some amazing pictures on here of weight lifting women that have totally changed their body shapes!
strength/resistance trainign is GREAT for losing bodyfat... do it now...0 -
It's okay if I don't make 60 in 6 months that would be ideal. It's not for some stupid superficial reason, I want to get pregnant with my second child this summer and need to be in a healthy weight range and ideally physically fit.
Also, I've read 8-10 pounds a month is a healthy weight loss goal so I don't think it's too extreme.
I agree that 1200 calories seems like an extreme start! I'm sure I'd see results at 1700. I'm still wondering though if there are any good recommendations for an approach? Clean diet? Wheat belly? Etc.?
How much do you weigh? I gained weight on here cuz I wasnt logging everything correctly and then when I started I went from 192 to 181 in a short period of time then I gained a few back and then plateaued for a while but then been loosing ever since....Yes you can lose that amount in a month but thats if you are morbidly obese and strength train alot while eating at a deficit0 -
What do you guys think about this whole ALKALINE approach to eating?
It's nonsense - acidosis is a fairly rare phenomenon and eating a bit of acidic food won't cause it because your body has buffer systems to regulate its pH. It's only when something severe happens (e.g. drowning) that those buffer systems fail and the pH goes awry.0 -
Dont call food 'crappy' (unless its burnt or whatever).
Labeling food as 'good' or 'bad' is not a healthy mindset to have.
Start lifting yesterday.0 -
It's okay if I don't make 60 in 6 months that would be ideal. It's not for some stupid superficial reason, I want to get pregnant with my second child this summer and need to be in a healthy weight range and ideally physically fit.
Also, I've read 8-10 pounds a month is a healthy weight loss goal so I don't think it's too extreme.
I agree that 1200 calories seems like an extreme start! I'm sure I'd see results at 1700. I'm still wondering though if there are any good recommendations for an approach? Clean diet? Wheat belly? Etc.?
Just stay within your calorie allotment. That's it. No need to cut out foods you enjoy or follow some fad diet to get results.0 -
This is a good place to start:
http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read0 -
Try to avoid the high cal junk food. The first line of defense is keeping it out of the house.
Increase your protein and fiber. This will keep you full longer.
Reduce the bready stuff, noodles, cakes, pies, candy, soda.
Eat eggs, beans, meat, vegetables, fruits. Make homemade dishes. Make chilli or soups like split pea. If you eat out, cut down on it.
You'll be able to fit more healthy foods in your day if you cut down on the junk food/processed foods. Try to treat your intake like a budget. Spend wisely.
Replace high cal with lower cal. Drink light beer, replace cow's milk with 30 cal unsweetened almond milk. Watch your portions. Make it a permanent lifestyle change.
When you feel the urge to eat, ask yourself "Am I hungry or am I bored?
View food as nutrition, not a boredom alleviator or friend. It's seriously not your friend if it's making you fat.
Fight back!0 -
I've found that the best way to enjoy the best of both worlds (eat junk but not crave it) is to eat about 100g of protein per day. The protein with a healthy amount of fat seems to keep the hungries and cravings away and I can usually fit in a treat if I want it.
Yes to weight lifting. You'll get a smaller you by cutting calories. You'll get a smaller, better shaped, and firmer you by lifting weights.
1200 calories is hard to stick to. When I tried it I was constantly fatigued and had headaches. 1300 and 1400 were no better for me. 1500 and I go to bed hungry. So you can see that some trial and error is involved in finding out what works for you. If you find that you don't feel well just eat a bit more. Don't let the hunger, fatigue, or whatever cause you to give up. Just add more food to your calorie allowance until you find a happy balance of losing while not suffering. You don't have to starve to lose weight.0 -
I'm currently doing Dr. Ian's 6-Week SHRED program (http://www.amazon.com/Shred-Revolutionary-Weeks-Inches-Sizes/dp/1250038278/ref=tmm_pap_title_0?ie=UTF8&qid=1388676380&sr=8-1). I was a little hesitant at first, mainly because I'm skeptical of "fad diets," but a family member of mine SWEARS by Dr. Ian, and she actually has more trouble sticking to eating plans than most. I'm on my second week of the program and it really is great. Although it's designed so that you don't have to count calories, I still log everything I eat into MFP. I rarely eat more than 1300-1400 calories per day AND I never, ever, ever feel hungry. In fact, the plan has you eating so often, you feel like you're eating too much! It's also super flexible and allows you to cut out certain components of your meals if you feel like you don't need/want to eat that much. All in all, it's super do-able and I've felt great ever since I started it. I think it's also really good at training you in how to eat properly for weight loss/maintenance so that you don't gain everything you lost once you're finished with the program. You can even repeat it (the program is cyclical) or just repeat certain parts of it once you're finished with the entire 6-Week cycle. I highly recommend it. Good luck on your journey!0
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Try to avoid the high cal junk food. The first line of defense is keeping it out of the house.
Increase your protein and fiber. This will keep you full longer.
Reduce the bready stuff, noodles, cakes, pies, candy, soda.
Eat eggs, beans, meat, vegetables, fruits. Make homemade dishes. Make chilli or soups like split pea. If you eat out, cut down on it.
You'll be able to fit more healthy foods in your day if you cut down on the junk food/processed foods. Try to treat your intake like a budget. Spend wisely.
Replace high cal with lower cal. Drink light beer, replace cow's milk with 30 cal unsweetened almond milk. Watch your portions. Make it a permanent lifestyle change.
When you feel the urge to eat, ask yourself "Am I hungry or am I bored?
View food as nutrition, not a boredom alleviator or friend. It's seriously not your friend if it's making you fat.
Fight back!
There is NOTHING wrong with drinking regular beer or dairy milk.
I don't drink but I've been told that light beer tastes like urine.
And plenty of people have had success drinking craft beer and full fat dairy milk.
You are more likely to succeed if you continue consuming the foods/drinks you enjoy.
Everything in moderation.0 -
1. Learn your TDEE
2. Eat abput 200 calories below that.
3. Avoid any diet with a name or price.0 -
I think you need to change your view about 'dieting' if you want it to be successful long term. So, pick a reasonable goal of 1 lb a week (8-10 lbs a month is absolutely not reasonable unless you have 100+ lbs to lose), and eat what you want in moderation within your calories, make sure you eat enough protein so you don't lose too much lean mass (30% protein ideally) and that's it.
Crash diets and unreasonable goals are the reason why people give up or gain all the weight back. The amount of food you eat now to lose weight will probably be the amount of food you'll have to eat later to maintain your weight... so just start learning moderation and healthy portion control now.
The cravings? I'm guessing for most people who got overweight by overeating and because they love food, they never go away. You just have to learn to deal with them and learn moderation.0 -
1. Start the weight lifting now. It's the best way to maintain as much LBM as possible. Strength training is like your muscles reminding your body that they are still needed, and telling it to concentrate on the fat instead.
2. Don't set a deadline. It's good to have goals, but large and unrealistic goals like that one will only make you miserable if you don't hit it. Trust me, I learnt that the hard way.
3. You can almost certainly eat more than 1200 calories. Read this: http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013?hl=road+map+2013
4. Don't cut anything out or label anything as inherently 'bad' food, it won't work. Portion control and IIFYM.0 -
Try to avoid the high cal junk food. The first line of defense is keeping it out of the house.
Increase your protein and fiber. This will keep you full longer.
Reduce the bready stuff, noodles, cakes, pies, candy, soda.
Eat eggs, beans, meat, vegetables, fruits. Make homemade dishes. Make chilli or soups like split pea. If you eat out, cut down on it.
You'll be able to fit more healthy foods in your day if you cut down on the junk food/processed foods. Try to treat your intake like a budget. Spend wisely.
Replace high cal with lower cal. Drink light beer, replace cow's milk with 30 cal unsweetened almond milk. Watch your portions. Make it a permanent lifestyle change.
When you feel the urge to eat, ask yourself "Am I hungry or am I bored?
View food as nutrition, not a boredom alleviator or friend. It's seriously not your friend if it's making you fat.
Fight back!
There is NOTHING wrong with drinking regular beer or dairy milk.
I don't drink but I've been told that light beer tastes like urine.
And plenty of people have had success drinking craft beer and full fat dairy milk.
You are more likely to succeed if you continue consuming the foods/drinks you enjoy.
Everything in moderation.
Depends upon how many beers you want....or how much milk you drink.0 -
Try to avoid the high cal junk food. The first line of defense is keeping it out of the house.
Increase your protein and fiber. This will keep you full longer.
Reduce the bready stuff, noodles, cakes, pies, candy, soda.
Eat eggs, beans, meat, vegetables, fruits. Make homemade dishes. Make chilli or soups like split pea. If you eat out, cut down on it.
You'll be able to fit more healthy foods in your day if you cut down on the junk food/processed foods. Try to treat your intake like a budget. Spend wisely.
Replace high cal with lower cal. Drink light beer, replace cow's milk with 30 cal unsweetened almond milk. Watch your portions. Make it a permanent lifestyle change.
When you feel the urge to eat, ask yourself "Am I hungry or am I bored?
View food as nutrition, not a boredom alleviator or friend. It's seriously not your friend if it's making you fat.
Fight back!
There is NOTHING wrong with drinking regular beer or dairy milk.
I don't drink but I've been told that light beer tastes like urine.
And plenty of people have had success drinking craft beer and full fat dairy milk.
You are more likely to succeed if you continue consuming the foods/drinks you enjoy.
Everything in moderation.
Depends upon how many beers you want....or how much milk you drink.
Note I said moderation.
IIFYM.0
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