What is working for you?

Phoenyxlove

I am 31 and a Mom of two little ones and am sadly over 200 pounds so I need to lose at least 65 pounds, ideally 75. I am wondering what is working for everyone

nomeejerome

Calorie deficit=weight loss
Exercise=fitness

S0nsh1ne

I will be 44 on Sunday and began mfp on 1/7/2013. I have greatly reduced my caloric intake because I am now aware of my intake based on logging in on mfp. I have reduced the amount of processed foods I eat and starting this week my goals include exercising. I work full time and my husband and I have a 10 year old son. Good luck!

lynn_glenmont

For losing weight, what works for me is weighing and measuring my food and logging consistently. The better idea I have of the total calories I'm actually consuming, the better I can do at hitting an appropriate deficit. Also, I don't exclude any foods as "bad," just limit them to fit within my allotted calories. I focus more on getting enough of the stuff I know I need (enough fiber and protein, and good fats, with a variety of vegetables, fruits, whole grains, and animal and plant protein sources) than on not having things that aren't giving me anything other than calories.

For better health, what works is a mix of exercise that I mostly enjoy (although I do hit the treadmill despite not loving it, especially when weather or darkness precludes walking/jogging outside) that includes both cardio and resistance.

Marcia315

Move more. Eat less.

AmyRhubarb

Calorie deficit=weight loss
Exercise=fitness

This.

MFP works great - enter your info accurately and with realistic goals and follow the plan. Eat your calories, exercise, drink water, take rest days, get good sleep and have patience.

If you really want to get into the numbers, find a site to calculate your BMR and TDEE, and take a 15-20% cut from your TDEE. Eat to goal every day and you'll lose. Stay in below TDEE and you won't gain - takes some of the pressure off on days when you're over goal - as long as you're under TDEE you're good. Stay above BMR to make sure you're well-fueled and getting enough nutrition. Great info here: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

AlongCame_Molly

Logging every. single. thing. that goes in my mouth. No exceptions, no excuses, ever. Then I added heavy lifting on top of that, and woah! I got hot!

MyChocolateDiet

Move more. Eat less.

Phoenyxlove

Thank you for some of your answers...to the 'simple' answers...really? Obviously reduce calories and move more! Maybe I should be a little more specific...like are you doing a certain type of workout ei bootcamp, DVDs...are you following a high protein diet or still eating a balanced diet but staying under calories...tdee? Tdee - 20%? How a you figuring out your calories?

ladymiseryali

Calorie deficit, keto, and ATM Wii Fit workout routines.

twixlepennie

Calorie deficit=weight loss
Exercise=fitness

+1

Phoenyxlove

Thanks!

elsyoommen

It's been a gradual process for me since late September. Logging consistently is important. Logging everything allowed me to see what I was eating and helped me to make choices. I gradually reduced the carbs and sugar and increased the protein while staying at or under my calorie goal. For fitness, I'm having success with weight training (with a personal trainer) with a bit of cardio (walking and HIT).

t73reed

My advice is to take it slow. At your age I thought I had to try and crash diet and starve myself, which of course led to immediate bingeing by day 3 of this and gaining even more. Now at the almost ripe old age of 41 I have to learned to finally get real with myself. I still need to eat my chocolate chip cookies, my breads, and my lovely baked goods I make all the time. So I've made room for them by making sure I eat small portions of them and log them in. I always make sure though that I have a huge salad at least once during the day, a fruit smoothie or fruit serving of some kind, and finally (after a 20 year addiction to diet soda) drink water and more water! When I first started MFP last Mayish/Juneish my heart wasn't really even into it. I thought, what's the point? you've done WW five zillion times and have never stuck with it, why will this work? So do you know what I did? I decided for one week to just keep track of what I eat, that's all. I ate like I normally would for one week tracking each day and by the end of the week I was appalled. I had averaged around 3,000 calories a day and trust me, I was not exercising! Just seeing those big numbers and feeling sick to my stomach because I'd overate once again was what finally did it for me. Also, I began to go on Pinterest/Weight Loss blogs and began to seek inspiration from others. I love reading the Cinderella Stories of weight loss success! Okay, I've written a book here so I will release you. Best of luck to you!

kuntry_navy

high protein, high fat, low carb. high carb cheat day once a week

baileysmom4

Mix up your workouts so you don't get bored! Boredom is one of the biggest reasons we fail at this. Cutting down on the sodium helps if you are a daily weigher - your weight doesn't fluctuate as much if you watch your salt (in my experience anyway!). And WATER WATER AND MORE WATER!!!!!

Bobbie8786

Thank you for some of your answers...to the 'simple' answers...really? Obviously reduce calories and move more! Maybe I should be a little more specific...like are you doing a certain type of workout ei bootcamp, DVDs...are you following a high protein diet or still eating a balanced diet but staying under calories...tdee? Tdee - 20%? How a you figuring out your calories?

Weigh and measure everything and log everything accurately every single day. It is that simple. Radical changes tend to lead to failure. I kept it simple this time around by just counting calories based on the MFP goal calculator set to lose 1 pound per week.

nancybuss

I'm 48 with two little ones. I've done a variety of things over the last 3 years.

What finally has me consistent is home DVDs that I (sadly) have to start at 5:30am.

I Did one program called Combat, I Loved it. (after trying a Kick class in a gym)
I finished T25 two weeks ago.

Now I'm combining them and deciding on the next full program.

Hope that helps

tjsoccermom

First, figure out the amount of calories you need to eat at or below to lose: http://scoobysworkshop.com/calorie-calculator/
Then, track everything you eat using MFP. You might need to use a food scale and/or measuring tools for accuracy.
Finally, find an exercise you enjoy and do it. This will allow you to eat more and is just plain good for you. I do a combination of different cardio work outs and am working on adding weight training.

Really, it is simple. For me, I also removed most processed foods because I feel better without them. But, that's my personal choice. You'll still lose if you eat them, just keep yourself at or under your calorie allotment including exercise. Be careful, MFP overestimates the number of calories burned so I try to eat back only half.

You're young, it should be fairly easy for you. The older you get, the harder it is to take off. If you have a bad day, just start fresh the next. I look at my calorie intake more as a weekly total and if I know that I'm going to be eating more calories than normal, I up my exercise. If I can do it, anyone can.

Best of luck!

NancGreen

What is working for me is following a low carb Atkins type way of eating. More protein, less refined carbs. I am eating mostly protein and small amounts of plant based carbs only, nothing processed at all. and no bread, potatoes, rice or sugars. It's working for me. I have to admit that I do get hungry in the evening, so I try to drink lots of water and when I need a snack I have Greek yogurt plain with a few frozen blueberries. I guess I have been doing a combination of Wheat Belly and Atkins, making it work for my tastes. Its tough, no denying that, because I still have cravings. You just have to find what works for you, oh, and I am on the treadmill every morning for 1/2 hour before work, and I think that jump starts my weight loss. Lots of water, I read that you should drink 1/2 of your body weight in ounces. All the best!

Azurite27

I track everything, including weighing almost everything as well. I no longer "eye-ball" portions. Been trying to reduce processed foods for health benefits but not strict about it. 40/30/30 macros has worked really well for me. I don't always hit it spot on but I feel awful if I don't get at least 80g protein.

For exercise I just do what I can (I have back issues)... walking up inline, elliptical, bike, weight machines (can't do free weights but I've heard they're better if you don't have that restriction).

bajoyba

Thank you for some of your answers...to the 'simple' answers...really? Obviously reduce calories and move more! Maybe I should be a little more specific...like are you doing a certain type of workout ei bootcamp, DVDs...are you following a high protein diet or still eating a balanced diet but staying under calories...tdee? Tdee - 20%? How a you figuring out your calories?

Really, it is that simple. Which is a great thing!

Calorie deficit for weight loss, exercise for fitness.
You can maintain that calorie deficit eating whatever you like. A balanced diet is optimal from a nutritional standpoint, but there's absolutely no reason you can't have room in your normal diet for things like treats and "junk food". I haven't eliminated anything from my diet, and it's worked out fine.

Just log everything you eat/jdrink accurately and consistently, and find exercises that you like to do.

SarahSeemsSilly

Green tea has been working wonders for me. I drink a cup before I go to work, and it also keeps me energized for those long server shifts. And I also have a cup after dinner. That and getting rid of all soda and most juices. I drink just water and green tea and I've started to tell a bit of a difference c:

3foldchord

Of course, the obvious answer is "eat less than you use"... But there are different methods.
I have found that logging my foods the night before helps me to stay on track with eating.
Pre logging exercise also helps me to stay accountable.

And due to MFP overestimating calorie burn, I only log 1/2-2/3 my exercise.

I eat high protein and try to choose healthy but have my fair share of sugary treats!

*edit to add- I weigh almost everything on my kitchen scale, esp. in the beginning. Now that I am almost to maintenance I skip the weighing of foods sometimes.

djxil

I stopped eating fast food and drinking soda and gave up candy, cold turkey. I logged all my food and I just naturally water to put better food in my body, I got addicted to the stats. It's continued to work and now I pretty much cook all my own phone, trying things I would never even think of trying, love the changes I am seeing.

jackieatx

Eat clean, whole foods. That was most important for me. It all falls in line when you clean up what you put in your body. Best of luck momma!

ndj1979

Thank you for some of your answers...to the 'simple' answers...really? Obviously reduce calories and move more! Maybe I should be a little more specific...like are you doing a certain type of workout ei bootcamp, DVDs...are you following a high protein diet or still eating a balanced diet but staying under calories...tdee? Tdee - 20%? How a you figuring out your calories?

it really is that simple…

eat in a calorie deficit and you will lose weight…the exercise program does not matter from a deficit/weight loss perspective..

I will say if you are looking for a training program that one involving heavy lifts and compound movements would be very beneficial..

starting strength and new rules of lifting for woman are great resources…

kgeyser

Thank you for some of your answers...to the 'simple' answers...really? Obviously reduce calories and move more! Maybe I should be a little more specific...like are you doing a certain type of workout ei bootcamp, DVDs...are you following a high protein diet or still eating a balanced diet but staying under calories...tdee? Tdee - 20%? How a you figuring out your calories?

I eat what I want and stay within my calories. I tend to go heavier on the protein, but that's because I've found having a decent amount of protein in every meal/snack keeps me feeling full. I have no scientific reasoning or research behind it, I've just found that it's what works for me through trial and error. If I go heavier on the carbs, I'll eat myself silly and then be hungry an hour later. I just follow the calories on MFP and log my exercise calorie burns from my HRM.

For exercise, I walk the dog every day for about 30 min, usually while pushing a >20lb child in a stroller. I go at a fast walk and some days I jog. I finished up T25 a few weeks ago and am doing P90X3 now. The workouts have no magic to them in terms of increasing weight loss that would prompt me to say "do this for results." They include a mixture of cardio and weights, and most importantly, they can be completed in 30 minutes or less. They help me burn more calories, I can do them at home, and I get to use weights. I'd rather be lifting heavy at the gym, but that ain't happening right now. I don't completely hate them and I do them every day, which is good because you don't want to dread your workout. My main goal right now is to lose weight and maintain muscle mass, I can work on sculpting and getting stronger later on when I don't look like a truck.

seltzermint555

What works for me is logging every single bite that goes into my mouth. Going over on my calories less than 2 days per month (and not by much). Trying not to go into the red on sodium, and being careful about how much I go into the red on fat and sugar (although I do, regularly, on both of those).

I still eat "crap" weekly, but I make it fit into my MFP set guidelines. And because of that, I eat far less of the junky foods.

I make swaps a lot. Like instead of a Snickers bar, I'll eat 1 T. Nutella or Marshmallow creme and a couple of almonds. Instead of getting the white mocha at Starbucks like I used to, I go to the local coffeehouse to gab with my best friend and get a cold brewed black coffee and a small delicious pastry...still 50% fewer calories than the white mocha. I thought I knew the roundabout calorie counts and nutritional info of the foods I ate...but MFP has taught me a lot more, which makes those swaps a lot easier (and satisfying).

I don't do a ton of exercise to be honest. I go for long brisk walks a few times a week. We walk to the grocery store or nearby errands. On weekends, I ride my bike or hike at the nature center but only weather permitting. My husband and I take long walks at the local mall when it's icy outside like right now. But I don't do any gym workouts and I don't lift weights (although I may in the future). I would rather walk 7 miles in the cold than do 30 minutes of Zumba with a bunch of shouty ladies and embarrassing music. But that's just me.

FWIW I lost 45 lb before I discovered MFP. It took me 4 years and was mostly through exercising regularly and taking stabs at what I hoped was a healthier diet. Since joining MFP on March 25 of last year I've lost 58 lb with relative ease. Knowing exactly what you consume and pinpointing your calorie goals is a very powerful tool. Best of luck!

ndj1979

What is working for me is following a low carb Atkins type way of eating. More protein, less refined carbs. I am eating mostly protein and small amounts of plant based carbs only, nothing processed at all. and no bread, potatoes, rice or sugars. It's working for me. I have to admit that I do get hungry in the evening, so I try to drink lots of water and when I need a snack I have Greek yogurt plain with a few frozen blueberries. I guess I have been doing a combination of Wheat Belly and Atkins, making it work for my tastes. Its tough, no denying that, because I still have cravings. You just have to find what works for you, oh, and I am on the treadmill every morning for 1/2 hour before work, and I think that jump starts my weight loss. Lots of water, I read that you should drink 1/2 of your body weight in ounces. All the best!

not to burst your bubble ..but it is the calorie deficit that low carb creates that makes you lose..not eating low carb..unless you have some unmentioned medical condition that would make you sensitive to carbs…

ndj1979

Eat clean, whole foods.

this has nothing to do with weight loss..

eat what you want, just stay in a deficit.