Week #1: What should I do??

Greg580

This is my first week. What do you recommend doing the first week that might help set a positive tone for this whole weight loss thing?

FFFSTRUSKA

Hey! I would suggest:
-Take a before picture. You might see a difference in a picture and not on the scale.
-Track everything you eat even if you are embarrassed.
-Write down your starting weight on here so can know for sure how many pounds you have lost.
-Set realistic goals and reward yourself. Write down the goals and also write out the rewards you will give yourself.
-Find an accountability partner.

That should get you started!

will2lose72

Hi there! My first week all I did was track my food intake. It was really eye opening. By the end of the first week I was able to make better choices with afternoon snacks and dinner to help me stay within my goal for the day. During the second week I started adding in exercise slowly and I upped my water intake significantly. Tomorrow will be 6 weeks now and though it does seem slow at times, I'm feeling very comfortable with making little changes here and there. I feel better and my clothes fit better! Good luck!

Greg580

This is an excellent list. Very thoughtful. I really appreciate it!

Showcase_Brodown

I would do for week one what you can plan on doing for the long haul. As long as you've made reasonable (and healthy) goals that you can maintain, I would just recommend sticking with the plan. Do your best to hit your calorie and macro goals. Just keep in mind being healthy is a lifestyle, not a temporary diet.

The positive tone is sure to come in a month when you can see tangible results as a reward for your hard work.

Good luck, and visit the forums frequently. I've learned so much on here.

ParkerH47

I would say the first week is to just test the waters, get used to tracking food you may want to try measuring cups because often our guessing is pretty inaccurate. I would also do what the first lady said - that was great advice.

Also try increasing your fruit and veggie intake. Doing this will help you feel fuller with less calories and make the transition a bit easier

Just take it one day at a time, if you do slip up, forgive yourself and move on. We've all made mistakes and its no reason to throw your hands up and say to hell with it.

The olympics are a good reminder that the body will do what ever the mind tells it

Good luck to you!

nancybuss

Totally agree with the above info!
Don't try and change everything you do at once. Some people can do that, but most people get overwhelmed and throw in the towel with everything.

Add some friends, keep in touch. Reach Out when you need to!

Week 2 or week 3 is the hardest for most. Keep that in mind. Suddenly its not 'fun' anymore and you're not seeing big changes yet so people give up. Don't!!!!!

This is where pics and measurements help too. Don't just use the scale.

Look at your schedule and start seeing where you'll be able to fit in exercise. For starters you can park further at work. Take the stairs more. Talk a walk break at work. Little things add up.

Remember, you're changing your insides! That means a ton.

WELCOME!!!!!
Feel free to add me as a friend if you'd like
I'm 48 but my kids are still little
Nancy

codycsweet

All the above is great
Always remember how far you've come and not how much further you have to go.

For instance in terms of pictures, weight, measurements, endurance, etc

I started with 10 min on the elliptical and now I could do 45-60 with resistance or being able to do a full hr of Zumba class feeling good vs after the first 5-10 minutes of being so out of breath. If your lifting write down your starting weights so you can reflect back on how far you've come

Edit
Add friends your welcome to add me, read boards, so a challenge group, ask questions.

mikeofeconomy

Greg, I agree with the others on pretty much everything.

I'm also a newbie to this particular diet looking for some advice on the shopping front. I plan to start tomorrow, Monday, 17 February. The past week has been a "transition week," where I reduced starch and eliminated junk and tried to up my raw veggie quantities. I've been lacto-ovo-vegetarian or pescatarian for 30 years, give or take.

It suddenly hit me late today that 2 pounds of mostly green veggies/ day is even bigger than I've thought. I weighed the kale for my green smoothie, which when washed and stemmed but otherwise uncompressed filled a salad bowl, and it was just 79 grams!

What quantities of greens are people buying and how often are folk actually managing a pound/day each of raw and cooked?!!!?

Thanks, -mike

ckish

I suggest setting very some ridiculously low goals to start to set the foundation for better habits. For example setting a goal of drinking a large glass of water the first thing in the morning before eating or drinking anything else and doing 3 or 5 sit ups EVERY day without fail. These are two things that can start you off on the road to success. Drinking a glass of water 1st thing in the morning reminds me I am trying to choose healthy options. It helps encourage me to make better choices for breakfast which leads to better choices at lunch, which leads to better snacks, and dinner choices. Likewise doing 3-5 situps reminds me on my busiest days I can still find time for exercise. Doing a little exercise usually leads me to do ore exercise once I've started. Although these may seem like ridiculous goals to begin with it is amazing how just doing a sall things motivates me to do more. If I set my goals too high before long I am not doing anything at all. Even 3 sit ups a day is 21 sit ups a week and almost 100 situps in a month. I venture to guess that most people just starting off haven't even done 21 or 100 situps in the past year so even this ridiculously simple goal puts you ahead of the game.

mikeofeconomy

ckish, GREAT suggestions! Building good habits it truly the foundation of success when it comes to diet and exercise!

allana1111

My biggest regret is not taking a before picture... do it!!

Rachelc1992

Take measurements so that you can track that aswell as your weight

Also agree with all above

kiwitechgirl

Buy a food scale, if you don't already have one. Weighing everything I eat was a total eye opener, I hadn't realised just how oversized some of my portions were.

SuperCrsa

Buy a food scale, if you don't already have one. Weighing everything I eat was a total eye opener, I hadn't realised just how oversized some of my portions were.

YES!! Definitely.
Loads of great advise given.

Good Luck have fun!
Slow and steady wins the race.

florentinovillaro

1) Water: drink 1/2 your weight in ounces. 2) Nutrition: stay under your goal for 1 week, if you don't see a decrease in weight, lower your goal by 100, and try again. This may take several weeks to get right. Repeat until you see the desired weight loss (1-2 lbs). 3) Fitness: get 30 minutes of activity at least 3 times per week. 4) Sleep: 6-8 hours, if you get in the workout, you will sleep great, in less time. 5) Friends: build your support team, this will keep you motivated and you will WANT to eat under goal and exercise. Hit me up for a friend request, my team will help you if needed. ~Tino

errorist

The most important thing, in the first month, is to be patient and to stick with what you're doing. Tangible changes will take you by surprise but it does take more than a week to feel different about food.

Buy an electronic food scale and log everything you eat.

Consider breaking your calories up over more meals per day - you are less likely to become consumed by hunger if you're eating smaller amounts more regularly.

Finally, although it might be a step too far, what was most helpful for me when I was building new habits around food - construct a detailed menu plan (once you have worked out what you want to be eating). Shop for these meals and these meals only, and prepare (and log) your food in advance.

Good luck with everything!