The start of my fat loss and what I learned so far

FTF2014

Hi guys I thought I would share my journey with you and share some of the things I learned about losing fat. Now I haven't been on MFP that long so I didn't use their calculator to see what calorie range I should be in , I experimented with different ranges. The range that fits best for me to stay full and lose weight is between 2,000 - 2,300 with one cheat day that would be 10x my weight. I havent even done the profile thing yet but I will soon.

When I started I was 270lbs and since I wanted to make working out a habit and not a chore I only did 10 minutes a day for the 1st two weeks . After that I slow increased my workouts to reach 30 minutes a day. I could have started off doing more but since this was going to take a months to lose all the fat I figured I start slowly. I did make a mistake with my diet in the beginning though I ate junk foods but just less of them. That left me feeling hungry and after a few weeks I slowly started going back to eating more . So after l caught myself , I tried different foods to see what would fill me up. The best foods for me were green and colored veggies like sweet peas ,spinach , carrots , and corn. The lowest calorie food I found that could fill me up was celery. Honestly I dont find the taste of veggies that great but it grows on you.

So far I have gotten down to 255lbs , but had I known what I knew now in the beginning I would have lost much more. One of the secrets to staying on your diet is figuring what foods fill you up while being low enough in calories to hit your calorie total.Also even if you fall off track like I did , don't beat yourself up you can get back on track.

Couple of things to look out for

1)Another thing is not to watch the scale too much cause it jumps up and down so much that it will freak you out . Understand that your weight will go up and down but stay with it and your weight will continue to go down week to week. Don't worry about daily jumps!!

2) If you eat too much early but still want to stay within your calorie range a night celery is a great way to fill up without to many calories. Its around 10 calories per 8 inch stalk.

3) Sleep you must get your sleep it helps a lot , on days that I didn't sleep well I felt more hungry. For a few people it might have oppisite effect but for me it makes me hungry when I'am tired.

4) Stress eating , when your stressed don't eat .

As my journey continue's I will post updates here. I haven't been keeping my profile up to date but I will work on it. If you want a friend to share your journey with just friend request me. I wish you guys all success with your fat loss. Any questions feel free to ask.

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Sinisterly

I stuff myself with rice.. Seems to work for me. Stay full for a while.
Then some water .
WATER. WATTTTEER .

FTF2014

One issue I do want to go deeper in because I can see this being a problem for some is weight yourself too much on the scale. The scale is a great tool but your weight can change day to day and even hour to hour. The best time to weight yourself is after you wake up in the morning before you eat or drink anything. I used to drive myself nutty going on the scale too much too in the beginning. Some factors you must consider before bugging out if the scale shows your weight going up even though your sticking to your diet.

Factors for the scale showing your weight going up and your eating properly

1) If you ate too much salt with your food , next day your weight will probably jump up.

2) If you did a workout that was much more intense then usual , some people will hold water because of inflame muscle.

3) You did not go to the bathroom for 2-3 to do poop . Your body can hold up to 8 pounds of poop , so make sure to increase your fiber so you go at least once a day.

Its best not to bug out if your weight jumps up. Track it daily but focus on the weekly result. Resist the temptation to ajust your diet everytime to scale moves up or down. That can drive you nuts and to the point where you eat too little just because the scale moved up a little. I personally have seen my weight jump up to 3-5 pound in a 24 hour span. Relax and just stay focused on your goal , you can and will reach it.

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A_Warrior_Princess

Thanks for sharing! I totally agree about not freaking out on the scale with the daily jumps! For me it is still one of the hardest things not to beat myself up over.

Capt_Apollo

What are your thoughts on Leptin? At what stage do you think someone should start to feel the effects of it?

In regards to adaptive thermogenisis, how much would you say the individuals output would reduce after let's say a hypocaloric intake for 1 year or so?

Do you think hyperplasia is only limited in the earlier years of life? At what point would hyperplasia occur in a 25 year old male that is 6' tall? Or will there only be endless hypertrophy?

Do you think the anabolic window exist and if so how large is it? How long before catabolism occurs?

How much do you believe elevated Grehlin affects us?

How much should i worry about glycogen stores being at capacity in the liver during a refeed where I get my usual 5-6 pieces of fruit towards the later part of the afternoon?

What would be a good way to approach not over shooting my metabolic threshold when transitioning out of a prolonged hypocaloric state?

What should the protein intake be for a healthy male that participates in resistance training be in order to maintain a proper nitrogen balance?

Very good questions.

OP, your thoughts?

toutmonpossible

You've lost weight, congratulations. But how much fat have you lost? What was your body fat percentage when you started and what is it now?

arguablysamson

I stuff myself with rice.. Seems to work for me. Stay full for a while.
Then some water .
WATER. WATTTTEER .

It's funny you mention that. I've gorged many a time on rice mixed with other things for my one meal and I always lose weight quicker than when I go high protein. And just look at the Chinese and Indians. Their staple food is rice and they are near-deathly thin. How often do you see a fat Chinese? Not often.

nomeejerome

Thank for the suggestions of weighing. But what about my questions.

Looks like he's ignoring you because you're being a *kitten* for no reason.

Probably because the OP thinks those questions are spam.

http://www.myfitnesspal.com/topics/show/1249935-how-do-i-get-contact-moderator-stop-member-harassing-me

How are my questions spam with they are legitimate questions?

As with all of your other questions, this is another good one. I hope the OP will come back and answer all of them.

Then you post that link but yet you agree the are good questions. I don't get it

Oh goodness. I posted that link because the OP is ignoring your questions and apparently he thinks they are spam and thinks he is being harassed because he is asked legitimate questions. :huh: (in a public forum) That is it. I do not think they are spam, I think they are good questions. My apologies if that came across a different way. :flowerforyou: (maybe I should not post in the forums until I have all of my morning coffee.)

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nomeejerome

Thank for the suggestions of weighing. But what about my questions.

Looks like he's ignoring you because you're being a *kitten* for no reason.

Probably because the OP thinks those questions are spam.

http://www.myfitnesspal.com/topics/show/1249935-how-do-i-get-contact-moderator-stop-member-harassing-me

How are my questions spam with they are legitimate questions?

As with all of your other questions, this is another good one. I hope the OP will come back and answer all of them.

Then you post that link but yet you agree the are good questions. I don't get it

Oh goodness. I posted that link because the OP is ignoring your questions and apparently he thinks they are spam and thinks he is being harassed because he is asked legitimate questions. :huh: (in a public forum) That is it. I do not think they are spam, I think they are good questions. My apologies if that came across a different way. :flowerforyou: (maybe I should not post in the forums until I have all of my morning coffee.)

Order is restored. My apologies. 2 people with no coffee = pandemonium.

Cheers to coffee :drinker: