Share Your Best Advice

tara_means_star

Hey guys, those of you who have lost weight (in a healthy way), I thought it might be nice if you could share your words of wisdom with those of us just starting out.

I know many of you will focus on mindset so bring that on but I ask you not to neglect the physical advice too. I'd love specific advice rather than the general stuff that's usually given. So for instance, if your wisdom is calories in calories out, what specifically helped you regulate that? A scale? Great, share what was the most difficult part of using the scale or accurate logging and how you overcame it.

Thanks! I am really looking forward to hearing how you made success!

GiveMeCoffee

Being honest with myself.
Logging accurately, learning portion control with help from a digital scale.
Learning that I didn't have to be perfect just consistent.
Learning more about nutrition and fitness.
Setting realistic fitness related goals
Finding activities that I enjoy for me they are lifting, biking and a little running
Setting up good routines
Understanding I need patience it's not going to happen over night.

Those are the basics

sentaruu

don't let every little misstep bring you down.
don't take life too seriously.

Powerliftnjunkie

I stopped obsessing over calories. I eat in moderation and I eat for my lifestyle. I do not starve my body just to lose a few pounds, like I used to do. When I'm hungry I eat. I use a food scale and its the most accurate measurement you can use. I workout 6 days a week, lifting heavy weights, because I love it. I am not afraid of bulking like a man, like many women are; it's a myth. If I go over my calories for the day, I don't throw my hands up in the air and give up or make myself feel like crap, nor do I exercise excessively just to burn those calories off. Life gets in the way, I move on! I am not perfect! These are the things I overcame!

yossale3

write , write and write . donwt stop .

tara_means_star

Keep them coming

tara_means_star

I stopped obsessing over calories. I eat in moderation and I eat for my lifestyle. I do not starve my body just to lose a few pounds, like I used to do. When I'm hungry I eat. I use a food scale and its the most accurate measurement you can use. I workout 6 days a week, lifting heavy weights, because I love it. I am not afraid of bulking like a man, like many women are; it's a myth. If I go over my calories for the day, I don't throw my hands up in the air and give up or make myself feel like crap, nor do I exercise excessively just to burn those calories off. Life gets in the way, I move on! I am not perfect! These are the things I overcame!

Thanks for being specific!

FeelGood329

Thinking hard before putting anything in my mouth...before eating anything i think about the calories, the fat, how i will burn it off later, what ill be eating later in that day...do i really want it or am i just bored? am i actually hungry?

i take the steps rather than the elevator each time, or i'll walk instead of run

having an active and bigger dog is the best! she's helped me so much because i need to run her and keep her active...she gets me out of the house, we go on long walks

CLEAN EATING has also helped me tremendously, as well as the smoothies i've created in my vitamix!


hope this helped !

elisa123gal

1. how you lose the weight is how you will have to maintain the loss..or you WILL gain it back . so decide what really works for you. for the long term. If no carbs is a way you want to live forever..then by all means do that if you like it. but it you think you can adhere to a plan..then switch to something else during maintenance.. it isn't going to work.

2. Three weeks into my journey i realized i was already living the life and eating the calories required when i reached my goal. So.. yo sort of are at maintenance already. So think of it that way. That is realistic and it makes it easier.

2. By counting calories i realize that if i exercise an hour a day.. i can eat pretty much how i want and lose.

3. i don't obsess over it all.. if i go over a day…i just exercise a bit extra..or cut back some place. i don't use it as an excuse to go totally off my plan.

3. i don't weigh myself.. i use my clothes and a measuring tape. If i lose slow fine.. i just want to get there. and so far.. i'm 67 days in..and i can tell a good difference. I still have another two months or so to go to be where i want.. but no big deal there are days i feel like it isn't working..and i just ignore those feelings.. and keep myself busy with other goals

4. The scale. I do plan on weighing when i get down to where i look the way I want. I think the scale is a great way to keep weight from creeping back on. But when losing weight ..with some people… it makes them dejected and ruins progress. I can tell you that weight seems to come off all at once..then i look the same for a long time. it is jus how the body loses.

nancybuss

for me, most simply It meant more to do well then not.

One day at a time, one pound at a time.

Exercise Is what I needed to be in routine. It was needed for my cholesterol levels. Its needed to be here for my kids.
More strength is needed to keep up now, and so I'm not falling and breaking at hip at 80 and basically 'taking myself out'.

It took me a LONG time to enjoy working out and being consistent. Its all about what works for YOU

For me, and this point in my life with two young kids, a job and business.... its home workouts done in the AM before everyone is up. Then the key was finding ones I LIKED so I was motivated to keep going.
Tape measure and pictures help.

Welcome and good luck on Your journey

radiatingkayla

one bad day doesn't matter in the long run - just don't make a habit of it
finding an exercise/physical activity you actually enjoy
eating a GOOD breakfast
morning exercise puts me in a good mood for the entire day
wearing clothes that make you feel cute + confident
one donut won't kill you - just work it into your macros/calories
logging calories daily
playing around with macros to see where I feel best
being vegetarian
cutting out caffeine

Aemely

Monitor how you feel and what you've eaten. If I don't eat the right amount of protein vs. carbs., I get light-headed or feel really hungry. If I eat protein and a little fat, I feel satiated and don't overeat. Find out what keeps you satisfied and get into a pattern that feels right for you. Repeat.

missylectro

Newest blog entry
http://www.teambeachbody.com/en_CA/member/journal/-/journal-entry/missylectro/438633981

chilly1470

Log completely honestly and include every little morsel.
Love yourself first and foremost. Do this for you!!
Drink lots and lots of water daily.
Measure, weigh your food. You might be surprised.
Never give up. If you get stuck, press on!!
Get a good core group of friends to talk to and motivate each other. It really helps.
Eat your daily number and don't try to go as low as "you" think you can. It is counterproductive to starve yourself.
Move your butt! Daily. Get up and move, you don't need the gym, or a treadmill or barbells. Just move yourself.
Try not to eat your exercise calories unless you really need to.
Eat several smaller meals through the day.
Try try try to eat breakfast.
Limit eggs, red meat, deep fried foods, candy, chocolate, fast food etc. (notice I said limit, not eliminate. That is up to you)

Liftng4Lis

Being honest with myself.
Logging accurately, learning portion control with help from a digital scale.
Learning that I didn't have to be perfect just consistent.
Learning more about nutrition and fitness.
Setting realistic fitness related goals
Finding activities that I enjoy for me they are lifting, biking and a little running
Setting up good routines
Understanding I need patience it's not going to happen over night.

Those are the basics

Awesomeness^

FitForL1fe

Log accurately and consistently, and don't agonize over day-to-day fluctuations in weight. :flowerforyou:

Kalikel

Do what works for YOU!

Change it up. Eat a little more one day, a little less another.

Log, log, log. ESPECIALLY on the days you overeat!

Never feel guilty. If you want to diet, do that. If you want to eat, eat. Give yourself permission to do whatever you want and be happy doing it.

Don't freak out when you do everything right and the scale goes up. It happens.

Try new exercises all the time. At least once every two weeks, try something different.

SWIM! Swim, swim, swim. Nothing better for burning calories, toning muscles and making you feel so good. It's easy to do, too, And you never feel like you're working hard.

Get enough sleep.

Drink water only.

Work in as much healthy food as you can. You'll feel better.

Be good to yourself.

...and Please, for the love of God, feed your cat before working out in the living room. Don't accidentally step on her when she sneaks into your workout and hear her scream and then find out, $500 later, that she's fine. Feed. The. Cat.

nykismile

Don't eat something that's not worth your calories.

Meaning, if you prefer chewy delicious freshly baked cookies to pre-packaged hard cookies, then stop eating the pre-packaged kind even if they're more readily available. If you really want cookies, take the time to bake them yourself (someone else used this analogy before. Unfortunately I cannot remember their username).

lisaducharme54

I have had a lot of wise words passed down to me: My breaking point was when I asked my Primary Care doctor about Bariatric Surgery and she said this to me:" Bariatric, no pills or even Weight watchers is going to make you lose weight. The reason why is because YOU have to be the one to change your mindset about food, about exercise, and change, if you don't do this nothing will work!"
I had to stop and think for a moment how right she was! So I got a personal trainer who helped me figure out what to eat and what not to eat. I learned by trial and error if I worked out with her after eating a bunch of junk then I was lethargic and not getting the most out of my work-outs. Also tracking everything has helped me keep accountable.

Just remember YOU are the only one in the drivers seat to lose weight nobody else so take the Wheel!

Lisa

Josephine237

Stick to it and you can do it, one pound at a time.

Never stop working at your health, its the best thing you can do for yourself and for those you love.

arditarose

Weigh everything and really get a feel for portions, that way when you go out of town on vacation/don't have service, you can get a more accurate picture of what you're eating that week. Then go home and continue logging everything.

harrybeanbag666

Hi Tara,
If you're interested please see my post under the Motivation folder.
The post is titled "Find Your Motivation Now".
Hopefully it'll help you stay on track when times get tough.

suppakana

Throw away your scale the first while. Buy a measuring tape and take pictures - those will be how to judge your progress. The scale is a filthy horrible liar who needs to be taught a lesson

Otherwise, everything in moderation. Feel the need for a cookie? Do it. A cookie. Pizza? Cool. A slice. Make sure it fits in.

hearthwood

Calories in versus calories out. No fad diets, in fact no diets at all, just a change of eating less while moving more.

Aemely

Weigh everything and really get a feel for portions, that way when you go out of town on vacation/don't have service, you can get a more accurate picture of what you're eating that week. Then go home and continue logging everything.

Good idea for when you are truly in the boonies, but don't forget that MFP is online (so unless you are really Internet-free, you can log as long as you have a connected laptop). :flowerforyou:

tara_means_star

What active hobbies did you take up to keep you moving?

What did you do to motivate yourself to eat better?



I've started hiking and kayaking and I'm hoping to get some rollerblades here soon. I've come to find that I really enjoy this stuff. I want to take up running but I feel defeated before even starting because I've never been good at running. One day I'll work up the courage :P

So far for the eating better stuff I've focused on protein and veggies. I've cut out most of my bread food because I've found that it doesn't fill me up and uses up a bunch of my calories---not necessarily doing low carb, for clarification, just less bread and starch.

jrline

Track everything you eat. Do some sort of cardio daily even just walking for 30 minutes is great. Have Fun

Jbarbo01

Food scale and measuring cups are my favorite tools when losing weight. When I was "eyeballing portions" the scale would not budge or budged very slowly, using measuring cups, spoons, and a food scale helped me lose consistently while tracking.

When drinking alcohol stick to very low sugar clear liquors with seltzer water and lemon or lime wedges or red wine, I've found beer puts weight on me faster even if Im counting calories.

Learn to savor bites of sweet or very fatty things, I was really stubborn at first and was like if I cant have a whole piece of cake I DONT WANT IT AT ALL haha. Now, I can have three hershey kisses or a bite of cake and be very satisfied by that. You really dont need that many french fries, 4 or 5 will satisfy a craving.

The bulk of your diet should be fruit and veg. Use them often to bulk up meals like using thinly sliced cabbage with meat sauce instead of spaghetti noodles. Order that burger but get a salad on the side instead of fries. It's all about making good food swaps and compromises. Fruit and veg are your friends for weight loss against the fight with satiety eating low cal.

Exercise is helpful in weight loss but your diet is where the real work happens as far as actual mass decrease. I lost 30 lbs just counting with no exercise. You cannot out exercise a bad diet. So those cheese fries and beer you had on the weekend, you can't go on the treadmill and "work" those off. I am in the calories in calories out camp to some degree but I think eating foods easily utilized by your body for fuel that are highly nutritious are more important than simple math. Hormones are complicated and your body is not exactly like a furnace and from my experience, diet trumps exercise all day so if you need somewhere to focus definitely focus on what you eat.

Ryandecheney314

Start Small and Experiment
This is where I think that the majority of people fail. They have their goal in mind, they know how many calories they need to eat and what their macros are, but they expect results over night. The truth is before you can expect any results your body is going to need to adapt to the change you are putting it through. Typically most people even gain a few pounds during the first few weeks because of the body retaining water and also being swollen from working out. If after a month you are not seeing results then re-evaluate your calorie intake and adjust your macros according too. Always remember even though the scale doesn't show weight loss it doesn't mean your not losing fat. To be honest I feel the scale causes more harm then anything. So many people fall victim to weighing them self every day and get frustrated with the weight fluctuation then give up, especially if they drop tons of weight every week for the first month and then only a few pounds or so the following weeks.. I recommend weighing your self once or twice a week and keep track of the overall average of the month to account for the weight fluctuation.

Set your goal in small increments. If you have 100 pounds to lose, set your goal in 10 pound increments. Tell yourself that every 10 pounds you lose you can reward yourself with a day off and eat some food you have been missing. This method will be more rewarding and keep you engaged longer on achieving your goal.

jbee27

It can be overwhelming, so I think the most helpful thing I did/do is "think small".

I always had an "overall" goal of getting into healthy BMI range, but that seemed so overwhelming when it meant losing 50 pounds. First goal was to get under 200, then 5lb increments after that.

chezjuan

I wrote something, but then realized that it was basically this, only shorter and not as well written, so here you go:

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

This thread was posted about a year after I had started getting fit and I was already at maintenance, but it incorporated all I had learned throughout my experiences.