I'm new, scared to death, any help appreciated!

pinktink1955

I want to lose 15 pounds and don't even know how to start. never counted calories, bounced up and down either eating or starving! any suggestions? Please?

Dave198lbs

relax

whats the rush?

chill...everyone was new once

enjoy learning

eriny

welcome this is a great place to start
dave you do p90x ?

leann_m_olson

start logging your food and you'll be amazed where that takes you and how it opens your eyes. This site has some amazing tools and people, enjoy! :flowerforyou:

pinktink1955

how do you know what you are eating is even good or not, how do you count calories?

pinktink1955

Oh my goodness, Breakfast was horrible! I guess sausage is out. I am afraid to log the spaghetti and meat sauce lunch! What kinds of foods are low calorie but filling?

TamTastic

Hi! Welcome and best of luck!

Just take it a day at a time and research the posts on here and research on the internet. You can go to sites like WebMD and Self.com and find out a lot about healthy eating and exercise.

And counting calories is easy. Most products have the nutrition label on them. And a lot of the one's that don't are available online. The food database on this site is pretty extensive.

Just take it easy and ease into this and you'll be OK!!

-Tami

pinktink1955

Oh my I am over already and did not eat dinner yet! should I forget dinner or just start over tomorrow!

froggy82801

please dont starve yourself. that will cause your body to always store food. because it thinks you wont fed it. that really messes up your metabolism. count calories per your suggested diet.

naugustyniak

Most of this is about portion. I had spaghetti for dinner tonight. I had one serving (2 oz) of whole grain, a very tiny amount of olive oil and some Mrs Dash seasoning. It was about 250 calories and very filling.

Make sure you log everything especially the first week or so. Be diligent about this, especially at first. Eat all of the calories MFP tells you to.

Read labels. Got to websites before going out to dinner and see what are your best choices.

It really isn't that hard it just takes some getting used to.

There are plenty of people here who are in the same boat and would be glad to help.

naugustyniak

Oh my I am over already and did not eat dinner yet! should I forget dinner or just start over tomorrow!

Log dinner and don't start over. It will take you a bit of time to get the hang of it.

pinktink1955

but they did not suggest what to eat, and I know what I am doing is not working, how do you find out what foods are what calories do you have to research everything first? Who can live on carrots and celery for long? I'm not dumb but how do you figure out what a home made thing is calorie wise.

naugustyniak

but they did not suggest what to eat, and I know what I am doing is not working, how do you find out what foods are what calories do you have to research everything first? Who can live on carrots and celery for long? I'm not dumb but how do you figure out what a home made thing is calorie wise.

There are recipe calculators where you put in the recipe and it gives you nutritional information. This is the one I use most but there are others.

http://recipes.sparkpeople.com/recipe-calculator.asp

You don't have to eat carrots and celery :happy: you can eat real foods. There is a recipe board you should check out. It will take time. You didn't get overweight overnight, you won't get healthy overnight either. Think of this as a lifestyle change, not a diet and that will help a bunch.

jennbarrette

I am no nutritionist, but here are somethings I have picked up. High fiber foods keep you full longer (whole grains, beans, veggies, and fruit). Measure out all your food so you are not guessing, I am just using measuring cups right now, but I have been told investing in a food scale is very beneficial. Try to eat 5-6 smaller meals through the day instead of 3 large meals, it will help you feel satisfied, and keep your metabolism happy. Drink at least 8 cups of water everyday. I drink a cup before each meal, and sip on water all day long.

There is a wealth of information here at MFP and the internet is a great resource.

Good luck!

pinktink1955

Okay, I just don't know if I should eat dinner since I am already over the calories today! Im not really hungry but it is a long time till breakfast!

jnikitow

My measuring cups and spoons are my best friends. I measure everything out. You can pretty much eat anything (within reason), as long as you measure it out to 1 serving.

It is all about portion sizes. For example: the spaghetti you had a serving is 2 oz (1 cup cooked) and then you can measure the sauce depending what the nutritional facts label says is one serving.

Hope this tip helps.

leann_m_olson

I am sure I am not a perfect example and I am not a clean eater but here is what I ate today:

Breakfast:
Coffee
quaker oats fiber bar

Lunch: hamburger patty(no bun), 1 cup strawberries(+1/2 tsp sugar), 2 glasses water

Dinner: Chicken Quesadilla, water

Dessert: a piece angelfood cake. water

Snack: still have calories for a snack left, trying to decide between another piece of angelfood cake or a sugar free jello pudding cup carmel de luce.

Exercise: Went for a high intensity bike ride for 47 minutes. of course had water with me.

Probably should have fit a snack in between each meal but I wasn't hungry. Snacks like: cheese stick, 1/4 cup nuts, banana....

I am sure you know what is not healthy to eat so just eliminate that and you will find out the rest when you start logging. I know my problem foods were bread and french fries so that is what i cut out first and went from there...

pinktink1955

what is a clean eater?

Dave198lbs

this is what I ate today

Coffee - Brewed from grounds, 3 cup (8 fl oz) 7 0 0 1 14 0 remove
Mrm - Vanilla Whey Protein , 1 Scoop 87 2 1 18 40 1 remove
Quaker - 100% Whole Grain Oats, 1/2 cup dry (40g) 150 27 3 6 0 1 remove
Add Food Remember Meal 244 29 4 25 54 2
am snack
Mrm - Dutch Chocolate Whey Protein, 1 scoop 85 2 1 18 40 1 remove
Fage Greek Yogurt - Total 2%, 1 container 130 8 4 17 65 8 remove
Add Food Remember Meal 215 10 5 35 105 9
lunch
Campbell's V8 - Low Sodium Vegetable Juice 5.5, 5.5 oz 30 7 0 1 80 6 remove
Trader Joe's - Low Moisture Part Skim Mozzarella String Cheese, 1 piece 80 1 5 8 180 0 remove
Add Food Remember Meal 110 8 5 9 260 6
aft snack
Athenos - Hummus - Spicy Three Pepper, 2 tbsp 50 5 3 1 240 1 remove
All Natural Turkey (Fruit Center) - Sliced Turkey, 4 oz 120 0 0 28 50 0 remove
La Fe - Whole Wheat Tortillas, 1 tortilla 110 19 4 4 170 1 remove
Watermelon-Ounce - Watermelon, 10 oz 90 21 0 2 0 18 remove
Trader Joes Valencia Peanut Butter W/ Roasted Flaxseeds - Peanut Butter- Crunchy & Salty, 1 Tablespoons 100 3 8 5 28 1 remove
Add Food Remember Meal 470 48 15 40 488 21
dinner
Brocoli - Raw, 2 cup 50 9 0 4 46 0 remove
Tomatoes - Red, ripe, cooked, 4 medium 89 20 1 5 54 12 remove
Fresh - Garlic, 5 clove crushed 20 5 0 1 0 0 remove
Safeway - Young Chicken Breasts W/Rib Meat Boneless & Skinless, 9 oz 293 0 10 50 495 0 remove
Windmill Brand - Baby Red Potatoes, 2 potato/5.3 oz 220 52 0 6 0 2 remove
Add Food Remember Meal 672 86 11 66 595 14
pm snack
Dannon - Light & Fit Vanilla 0% 110 Calories, 0.5 cup 55 11 0 4 50 8 remove
Dave's Granola - Granola, 1/2 cup 140 21 5 3 0 5 remove
Add Food Remember Meal 195 32 5 7 50 13

leann_m_olson

what is a clean eater?

Dave's menu is a good example! Nothing processed

pinktink1955

how many calories is that?

TNYorker

I agree with everyone else, relax girlie!

If you google things like "healthy eating plan" or "healthy food/recipes", thousands of results come up. Make a list of the things that you think you may like for breakfast/lunch/dinner and make a trip to the grocery store. Try to get rid of unhealthy/fattening/junk foods from home to help with resisting temptations and cravings. Try to follow a specific calorie intake goal for the day and just count the calories for each of the items that you consume for each meal. I stay within 1200 cals per day: 300 for breakfast, 100 for a (healthy) snack, 300 for lunch, 100 for another snack, 300 for dinner, and another 100 for the last snack of the day. Drink lots and lots of water, along with an exercise plan and you'll be all set! Hope this helps. :happy: Good luck!!!

Anita

JenUB

Eat Dinner! Just try to be healthy. Veggies and fruits are ALWAYS good choices. So are proteins, as long as they're prepared well (avoid frying and breading). They fill you up too. Scramble a few eggs with some non-stick spray and you've only consumed about 200 calories, but it is very filling.

If you are unsure how to start, try to limit your carbs (breads, pastas, and potatoes). They are good in moderation, but they are also full of calories. If I have a meal with a lot of carbs, I'm almost guaranteed to be over my calories for the day. I have also noticed that whenever I am really carb-conscious, the weight comes off easier. The carbs also slow my metabolism down. If I eat a lot of carbs (like pancakes) for breakfast, I'll need a nap by 11am.

pinktink1955

processed, like lunch meat or ham! I see trader joes stuff on there. is it like Organic health food stuff? And sorry, but what is Hummus?

workout60

Find the safest and most satisfying type of exercise that you enjoy and start moving along with your healthy eating plan. If some of the posts have items in them you don't know (hummus) don't worry about it, if you haven't had it before you don't have to start now. Just get rid of the highly processed foods, eat lots of fresh vegetables, fresh fruit, lean protein (chicken, turkey, eggs, light cheese, almonds) and you'll be surprised at how much food you'll be able to consume. Also, don't weigh yourself every day, that can be so discouraging sometimes. You have to look at the progress your making over a length of time to get the true picture of how your body is changing. Be sure to log everything you eat, it will help keep you honest all day long and will make you change your mind on some foods. Also, every time you exercise and log it in, you get some more calories to consume, quite a fun payoff along with your improved health. I'm on the same trip you are, so let's keep in touch and support each other.

pinktink1955

I joined a gym and go regularly, muscles are toning up, but no weight change in about a month. after logging todays food, I see why! I cook all my food, am not a junk food person, but I think portions might be out of whack. and perhaps bread products. the guy at the gym says I am building muscle so don't worry, but the fat is what I want to get rid of. I don't want to look like a man, just slim down.

TNYorker

processed, like lunch meat or ham! I see trader joes stuff on there. is it like Organic health food stuff? And sorry, but what is Hummus?

Hummus is a dip/spread made of mashed chickpeas, blended with tahini (grounded sesame seeds), olive oil, lemon juice, salt and garlic. It's delicious! :happy:

ildi007

After I logged all the food I ate and realized it was too much, I sarted to make better choices for the same food I like and always eat. For example, I like mexican, so instead of the 180 calorie tortillas I bought 50 cal tortilla, and put fat free sour fream and fat free cheese on them. I saved 300-400 cal on it! Writing the food down made me realize I drank too many calories, so I started to dring more water, fruit tea, green tea (not bottled, made from tea bag) instead of juices. I do not eat carrots and celery every day, but I do count out almonds (chips, etc) in a zip-lock bag so I don't end up with a Costco size portion on my lap, and I do look for recipes with fresh veggies and fruit in them. I have dessert every day, that's just who I am: if I have to, I work out to have a little "extra room" for them!
Also, sign up here for challenges- like the "No Late Night Snacking" challenge, you'll be suprised how motivated you get, even when nobody sees you! :happy:
You will get a hang of calorie counting very quickly, if you start to read labels in the store and check out a few websites. You can also buy (or get from a library...) the "Eat this, not that" books.
Once you realize a store bough muffin could have 500 calories in it, trust me, you'll think twice before you eat two before 9 am!!!!:noway: (My solution: I bake miniature size muffins on the weekends and freeze them down for breakfast during the week, they are about 40 cal each!)
Don't be scared to death....good news is, apples don't bite back!:laugh:

pinktink1955

haha

I make everything! I dont buy packaged stuff! I even bake my own breads so I guess I need to do the recipe calorie counter thingy. I do use alot of imported cheeses and red meats. I make a killer Alfredo sauce. I guess I should not brag about fattening things tho. I go to the farmers market every week. I believe in supporting the farmers, they after all feed us all. my breads are from red wheat and quinoa, mostly. I thought I was doing so good. My husband really likes the foods I make and he is not fat!

leann_m_olson

I joined a gym and go regularly, muscles are toning up, but no weight change in about a month. after logging todays food, I see why! I cook all my food, am not a junk food person, but I think portions might be out of whack. and perhaps bread products. the guy at the gym says I am building muscle so don't worry, but the fat is what I want to get rid of. I don't want to look like a man, just slim down.

are you doing cardio at the gym, getting your heart rate up and sweating, best way to burn calories. Mix it up at the gym with weights and cardio.

pinktink1955

yes that eliptical machine and the treadmill. they have personal trainers, but it is so expensive and they always try to sell you supplements and stuff. I think they get commission for it. Sorry if any of you are personal trainers. But they always try to sell me something.