Successful MFPals-what's your BEST advice for newbies?
CoryIda
Posts: 7,870 Member
Now that I'm almost at my 100-pound weightloss goal, I get a LOT of messages from people asking "How did you do it?" and I love answering, but I recognize that what works for me won't always work for other people. That being said, there are some basics that I think are really good things to work on.
Here are a few things that I've found helped me, especially in the beginning:
1) Find an exercise that you actually enjoy. Even if it doesn't give you the biggest calorie burn, moving your body makes you healthier and you are less likely to make excuses to skip exercise if it is something you actually enjoy doing (like taking the dog for a walk or going for a swim or dancing or something like that). Once you are in the HABIT of exercising regularly, you can always add new things and may be surprised to find that you enjoy things you didn't expect to like. I know that I have always hated dancing because I'm not good at it but Zumba is my favorite activity by far now - I might even choose it over reading a book, which is a BIG deal for a bookworm like me!
2) Get rid of temptation. If you can't resist a bag of chips in your pantry, make sure you don't keep chips in your pantry. Dump the junk and restock with healthy, nutritious foods so that, when the munchies strike, you only have healthy options to choose from.
3) If it is too overwhelming to make a complete 180 from eating junk and chugging soda and being a couch potato to being active and healthy, then start with ONE habit. Focus on, for instance, developing the habit of drinking lots of water. Once you have mastered that, add another healthy habit, like eating veggies every day. Once that has become a habit, work on something else. Each new habit you develop is getting you closer to good health and eventually you will have an overall healthy lifestyle.
4) Find out what works for YOUR body. I tell people that I eat about 50% carbs, 25% protein, and 25% fat, but that doesn't work for everyone. If you can, consult with your doctor and/or a nutritionist; otherwise, experiment and see how your body responds to different ratios.
5) TAKE YOUR MEASUREMENTS! Sometimes, the scale may not show much of a change, but your body may be changing anyway. Take your measurements regularly (I would say once a month or so) and you may be shedding inches and gaining muscle, which the scale might not reflect.
6) Focus on getting healthy FIRST and losing weight SECOND. Even skinny people can be unhealthy. It isn't all about the number on the scale. It is about being fit and healthy, no matter what the scale says.
There are a lot of other things I do, but I think these are good places to start.
For all of the other successful MFPals out there, what is YOUR best advice for newbies and/or people who are struggling to get started and/or stay motivated???
Here are a few things that I've found helped me, especially in the beginning:
1) Find an exercise that you actually enjoy. Even if it doesn't give you the biggest calorie burn, moving your body makes you healthier and you are less likely to make excuses to skip exercise if it is something you actually enjoy doing (like taking the dog for a walk or going for a swim or dancing or something like that). Once you are in the HABIT of exercising regularly, you can always add new things and may be surprised to find that you enjoy things you didn't expect to like. I know that I have always hated dancing because I'm not good at it but Zumba is my favorite activity by far now - I might even choose it over reading a book, which is a BIG deal for a bookworm like me!
2) Get rid of temptation. If you can't resist a bag of chips in your pantry, make sure you don't keep chips in your pantry. Dump the junk and restock with healthy, nutritious foods so that, when the munchies strike, you only have healthy options to choose from.
3) If it is too overwhelming to make a complete 180 from eating junk and chugging soda and being a couch potato to being active and healthy, then start with ONE habit. Focus on, for instance, developing the habit of drinking lots of water. Once you have mastered that, add another healthy habit, like eating veggies every day. Once that has become a habit, work on something else. Each new habit you develop is getting you closer to good health and eventually you will have an overall healthy lifestyle.
4) Find out what works for YOUR body. I tell people that I eat about 50% carbs, 25% protein, and 25% fat, but that doesn't work for everyone. If you can, consult with your doctor and/or a nutritionist; otherwise, experiment and see how your body responds to different ratios.
5) TAKE YOUR MEASUREMENTS! Sometimes, the scale may not show much of a change, but your body may be changing anyway. Take your measurements regularly (I would say once a month or so) and you may be shedding inches and gaining muscle, which the scale might not reflect.
6) Focus on getting healthy FIRST and losing weight SECOND. Even skinny people can be unhealthy. It isn't all about the number on the scale. It is about being fit and healthy, no matter what the scale says.
There are a lot of other things I do, but I think these are good places to start.
For all of the other successful MFPals out there, what is YOUR best advice for newbies and/or people who are struggling to get started and/or stay motivated???
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Replies
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water water water0
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Sound advice. Great post.0
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Be intentional to surround yourself with motivational people. For instance, I tend to "friend" folks on MFP who either have at least 50lbs or more to lose or have lost 50lbs or more. I'm convinced this has been key for me! And when folks start slipping off...I unfriend them. This is an important journey and I want no less than the most dedicated, most succesful persons on my team!0
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Wonderful advice
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#3 is something I don't think many people quite understand. Take it one step at a time and accept that the process will be slow! Remove tempation slowly...I had to start with one thing and then another and then another until I had weaned myself off of sweets and unhealthy snacks!!0
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RIght in the button. For me when I started it more about trying keep my calories intake in check first, before elimating bad food. And adding more water.... Water is great for taking care of the late in the day urges to snack.0
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Great advice!
-I'd also add that it helps to have specific goals. And no, "I want to weigh X" is not a specific goal. "I want to jog up a flight of stairs without being winded" is a goal. See the difference? If your goals are meaningful, it's easier to use them as motivators when the going gets tough.
-Buy a food scale. Logging accurately is more than half the battle.0 -
Thank you so much for sharing!!! After reading I realize that I am on the right track!! Everything that you said is so true. Thanks again for sharing!!! I shall keep moving forward0
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Simplify what you can. Anyone can do this for a few months, but it takes real determination to make it a lifestyle change. People tend to get overwhelmed thinking it's too hard and give up. If you don't feel like working out, at least get your butt out there and take a walk. Don't feel like eating your protein level today and want to carb it up? Okay for day or two, but that doesn't mean eating cake and ice cream because you give up.
We should do what is fun and inspires us in the way of workouts, but life isn't always fun and games either. Watching what you eat and working out are going to get monotonous from time to time, but that's when we put on our big boy and big girl panties and push through. I mean, do we quit our jobs because it's not a super fun amusement park everyday? No, well, same rule applies.
A bit of a soapbox, but these thoughts have been on my mind lately. The monotony factor is what tends to make or break a lot of people I've noticed. It's sometimes tough to hear a bit of tough love, but it's exactly what's needed. Good luck to everyone.0 -
Fad diets, pills etc dont work because its a lifestyle change and while those might work at first they are harmful and addicting and once you stop the diet or whatever you will gain the weight back faster and probably be worse than when you started: It is a lifestyle and learn from it with each step while learning how your own body works along with what everyone else has said0
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Cory it's like you were reading my mind. We have very similar ideas when it comes to this:) So some of this might be a repeat but here goes:
1) Absolutely find some kind of exercise that you enjoy doing. For me it was Step Class. Even when I truly don't feel up to working out, if there is a Step Class going on, I will drag my butt to the gym and go. Love love love it! And if you make exercise a habit (they say after sticking with it for 21 times) then it really become easier to stick with it. You may even find you miss it if you don't do it!
2) Everyone falters, even the successful ones. The trick is getting right back on track as soon as possible. I just got back from vacation and gained 6.5 pounds (as of Monday). I got right back into it and lost 7 pounds from Monday to Friday. Just stick with it!
3) Take measurements and take before pictures. You may not like what you see in them, but you will be glad you have them later on. Seeing that difference can make you feel so much better than any numbers on a scale.
4) The counting of calories using any method can be daunting at first but honestly, the longer you do it, the easier it becomes and will definitely become another habit. MFP is the first place I log into every day!
I might think of more later but there is my two cents for now:) Good luck !!!!!0 -
Love it!! The only thing I'd add is to sort of build on your first point by suggesting people make fitness goals (like - walk or run a 5k in 6 months) as important as weight loss goals. It can help make that number on the scale a bit less important and health/fitness more of a priority.
Oh and to sort of add to whoever said "water water water", track you sodium - not just for heart heatlh but for us women at least, it can make a huge difference in weight due to water retention0 -
1, 2, 3, and 5 totally applied to me. i didnt care too too much about healthy at that time. Those 4 are what i would say too, and bit to rush it. take your time to learn as you go!0
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Create a plan and work your plan.
Visualization
Believing in yourself
Education0 -
I'd also add that it helps to have specific goals. And no, "I want to weigh X" is not a specific goal. "I want to jog up a flight of stairs without being winded" is a goal.
I'll never be fit enough for that. Doesn't matter what i do LOL always gets me those darn stairs!0 -
great post0
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Use the Search function before asking a question on the forums. It's been asked on here already 99% of the time.0
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Well im NOT a cooking girl but ive found a greattt frozen vegetable/pasta packages with good sodium and they are delicious!! different combinations like alfredo, cheese sauce, regualr mixed vegetables... the brand is 'Birds Eye'. Check it out for people who dont like to cook but want to get their veggies in!
What about sweets???
U dont want to have 2 oreos and then ur whole day of sugar is gone! MEET MURRAYS!!
simply amazing... Brand name 'Murrays' they have sugar free wafer, cookies, cookie sandwhiches and best beleieve its like there is sugar in it because i wouldnt eat them if it taste like a brick!!!
What about CANDYYY!!!???
Dove <-- HAS AN AMAZINGGGGG sugar free BUTTER CREAM PEANUT BUTTER candies... taste just like reeses which are my all time fav! Also RUSSEL STOVER and WHITMANS have sugar free candy that taste amazing!!
Beleive me im not a fan of sugar free, But the list of things above dont taste like they have no sugar!!! I have lost 52 lbs switching to these treats becuase i am a snackerrrrr...
Oh WAAAAATTTTTTEEEEEERRRRRRRRRRR!!!
and GET UR *kitten* UP AND WALK 
ADD ME and send me a message if there is any questions!!
-Megan0 -
Use the Search function before asking a question on the forums. It's been asked on here already 99% of the time.
^^ THIS!! ^^0 -
This can be a hard one, but let every day live and die on its own. A bad day is not a program fail. Take one day forward at a time, but look back at the big picture. "Trust the trend" When I'm frustrated because the scale stopped moving, or I've had a bad day or two, I look back at my weight graph that shows an overall consistent TREND of losing weight, despite little ups and downs all over the place. It reminds me that what I'm doing IS working, even if it doesn't feel like it at some given moment.0
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1) Don't deny yourself things. If you do, you find yourself craving them, and are more likely to fall off. If you know you CAN have it, but in moderation, you find you dont want it as much. If you do have it, work it into your daily calorie count.
2) Educate yourself! Know what's in the food you eat or intend to eat. So many times when i tell people what's in things, how many calories, they are shocked. I know i was when i started this.
3) Remember you have to eat to lose fat! Dont be fooled by starving yourself, and seeing the scales go down.
4) Don't diet. If you do, you'll probably put it back on again when you stop. Think of it more as a lifestyle change. It doesn't have to be massive cuts.
5) Dont be put off by a low loss, if any, after your second week. First week will always be good, due to water loss. Remember, its gonna take a long time to get it off, but keep to your lifestyle and it will stay off.
6) If you always do what you always did, you'll always be like you always were!0 -
I thought of another one to add:
Since I decided to make this a lifestyle change, NOT a diet, I don't have "off-limits" foods and I don't do "cheat" days. If I am having a craving that just won't go away, I try to find a healthier alternative (chocolate craving? Almond milk hot cocoa is a great option - a tablespoon of unsweetened cocoa powder, a cup of original almond milk, and a bit of stevia to sweeten for well under 100 calories, plus some fiber, protein, and antioxidants) and/or have a smaller portion of what I'm craving. If I don't have the calories to spare, I do a little extra exercise or eat a little smaller portion at dinner. If the craving isn't worth the extra work, then I don't have it. If it is, then I enjoy the treat stress-free.0 -
Log your food and exercise diary EVERY DAY... even on bad days. OWN what you are doing...there is something about seeing it in black and white text that makes you think about cause and effect.
Put others before self when you are having a bad day. PAY IT FORWARD. Tell someone else about MFP! Reach out to your "friends" and say something nice and positive about their progress. It helps develop a mindset for success.0 -
Love and agree with all of these!!!! :happy:
In addition to measurements, use a camera with a self timer and take photos ever month or every few weeks. You might not see changes in the mirror, because you look at yourself every day, but we're able to look at photos more objectively. Don't delete them if they look horrible. They're only going to get better.0 -
Cory: this was a great thread to start.
I will put in my two cents. I am not going to lose 100 lbs (I am only 5'3"), but I am almost at 50 lbs (6 lbs to my goal weight of 140). Here is my advice over the last 10 months.
Like Cory said, everyone is different. What works for one doesn't work for another. My body couldn't handle eating only 1200 calories, so my range is anywhere from 1300-1500/day (my body goes into starvation mode otherwise). Water is VERY IMPORTANT! If you are like me and don't like plain water, then add Crystal light to it. I also eat back atleast half of my exercise calories.
I can tell you in the beginning, I only watched what I ate and did NO EXERCISE (for about 4 or 5 months), and I still lost over 25 lbs. I was just trying to get one habit under control before adding another. I can also tell you that I don't have a gym membership, and it isn't required to get a good workout in. I have done 30-day shred, Turbojam, and Ripped in 30. I am also currently doing C25K prgram (which is amazing). I have NEVER been a runner, but this program will make you one. I am on week 7 (and I will finish it when this excessive heat disappears again) - I am running outside. Remember, any form of exercise is better than nothing even if it is just a walk. Put you MP3 player or ipod on and get to stepping.
This is a process. There is no magic pill or potion. It takes alot of dedication, will power, work, and determination. Don't deprive yourself of a treat every now and then. If you don't treat yourself, you will just crave it even more. It is ok to have a candy bar, BUT instead of having the whole thing just have half. Find things that will curve a sweet tooth without going overboard in calories (there are some amazing things that will taste just like th real thing).
THIS ISN'T A DIET BUT A LIFESTYLE CHANGE. Anyone can diet, but not everyone can do a lifestyle change. You have to re-train yourself to eat better and exercise. I can tell you I hated to workout and sweat, and now, I enjoy it. It is a stress reliever for me. This is very possible; I am living proof!!!0 -
All of the above! One more....PATIENCE! Stick with it, try different things until you find what works best for you! It won't happen over night, it won't happen by next week....hell maybe not even in the next 6 months, but it will happen if you have patience.0
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Great post. Super advice. Just want to add a few more pointers:
Have plenty of allowable snacks on hand. Things you enjoy: popped corn, low sugar protein bars, fruit, almonds... That sort of thing.
Reach out for friends in the MFP community -- gals and guys, all ages and fitness levels -- you never know where your inspiration will come from.
Document your progress with photos. You don't have to post the photos if you're shy, but review them often to track your progress.
Like with everything, take one day at a time. Don't let the huge amount of your weight loss overwhelm you. Sign on and log each day. Try to "stay under" just today. Do it just today. See how you do.
Believe in yourself. You are doing this for you. You are worth it!0 -
Log your food and exercise diary EVERY DAY... even on bad days. OWN what you are doing...there is something about seeing it in black and white text that makes you think about cause and effect.
Put others before self when you are having a bad day. PAY IT FORWARD. Tell someone else about MFP! Reach out to your "friends" and say something nice and positive about their progress. It helps develop a mindset for success.
Yes! Perfect!0 -
Great advice- I especially love 1. Finding something that you like doing is a great way to start- seeing your progress improve is also highly motivational for me 0
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Keep your weight loss goals per week realistic! Changing your calories limits every 20-25 pounds loss is crucial to keep the weight at a sustainable loss. If you only have 20 or even 50 pounds to lose, 2 pounds a week isn't a realistic or healthy deficit to give yourself.
This is a journey and it takes time. You didn't put it on overnight and it won't come off overnight either.
Read the sticky blog posts when you first join--there is a ton of GREAT information in them with the science behind the reasoning. Following those posts has got me to where I am today.
Find great supportive friends on MFP and share the good days, bad days, successes and failures with them. They will give you the push you need to keep going.
I'm sure there's more I have, but I'm drawing a blank....:)0
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