What worked for you?

kamanda85

I just joined MFP at the end of May and I am looking for tips on what worked in the very beginning to make eating healthy/exercising something that you wanted to do - instead of it feeling like a chore. I've tried eating healthy/exercising in the past but I've always given up in the past. I'd like to make this my new lifestyle- but I don't know where to start.

I'm thinking about focusing on making my diet healthier for the next 1-2 months and taking a walk with my children everyday. Then I can add in more cardio/ strength training later.

So I guess I really want to know
•what did you do to in the very beginning to change and did you change things slowly or all at once?
•what can I do to make this successful?

McLifterPants

I've gone through a lot of phases in my workout and diet plans since I've been on here, but here are the things that have kept me motivated and successful:

1) Get involved in the community. Post in the forums and add friends with similar goals who can help motivate you! The people on here can be a really wonderful asset, because not only can they cheer you on when you're doing well, they will also support you when you slip and let you know that it's not the end of the world and tomorrow is another day.

2) Set realistic goals. MFP often tells people to eat 1200 calories which a) is too low for most people to be healthy, and b) is really hard to stick to, which makes people (at least it did for me) more likely to go over and then give up. Instead of trying to lose 2 lbs a week, aim for 0.5-1 lbs. Make sure your calorie intake goals are HIGHER than your BMR. Google "TDEE Calculator" to find out how many calories you burn in a typical day, and then cut 250-500 calories a day from that number.

3) Don't cut out everything you like; instead, work on your portion control. I eat a half cup of ice cream a lot of nights after dinner, and a couple pieces of dark chocolate in the afternoon if I have a sweet craving. 100 calorie packs of popcorn are great for salty cravings. If you completely cut out everything you love, the cravings will build up until you binge like crazy, but if you allow yourself small treats every day you won't feel deprived.

4) Find a good source for healthy but delicious recipes. I love Cooking Light, personally. They have healthier versions of most of my favorite foods in their online recipe database.

5) If you want to go to the gym, get a gym buddy. It's way easier to make yourself go if there's someone counting on you to be there with them!

Best of luck to you! Feel free to add me if you'd like to.

mindidily

I was recovering from a csection, so it was kind of like starting from the very beginning (fitness wise), even though I ran and lifted before.

I started by taking the kids on evening walks. It took about 4 months after the baby was born to really get into anything else. In the mornings, I started running again. I have heard good things about C25K, but all I did was just go. I needed to be able to complete a mile and a half by March with some quickness (military fitness assessment). So I set little goals, first just be able to finish without walking, then I started setting small pace goals.

I also started doing the 100 pushups program and the 200 sit ups one. That helped a lot, as well.

As far as healthy eating, I began with just cutting portion sizes. I discovered MFP in January, and trusting the calorie goal it set for me helped a LOT. I knew how to eat healthy, I learned it was the snacks that were doing me in the worst! I don't know if you work or not, but another big helper was I stopped saying "yes" to going out to lunch every day with my coworkers.

I recently kicked myself in the butt and got back into weight lifting. For me, I really wish I didn't wait so long to restart (I am 10 months post partum, so my excuse was over a while ago!).

Slow tweaking is probably the best way to set yourself up for success. If you change everything all at once, it can get overwhelming and be easier to give up.

now_or_never12

- Don't reduce your calories too much in the beginning. Too much of a shock can result in you being tired, cranky, not motivated and giving up.

- Focus on one thing at a time. Start by reducing your portions, drinking more water, getting out for a 15 minute walk each day ... small things like that. Do one at a time and slowly add in. Too much of a change at the beginning won't always lead to success.

- Find an exercise you love to do. If you hate the exercise you are doing you won't continue with it.

- Research ways to make your favourite foods healthier.

- Prep your house! Get rid of the bad things.. or portion them into single servings. When you buy veggies, wash and cut them and store in the fridge so they are ready to grab. Cook extra when making dinner and portion and freeze for quick dinners later on when needed. Get measuring spoons, measuring cups, and a kitchen scale! Learn what proper portions are if you haven't already.

- If you don't know how to cook, research healthy recipes and learn. Cooking at home is by far the best way to create a healthy lifestyle.

mtaylor33557

I do better if I can adjust my "old stand by" meals into healthier options. Things I know I can't stop cooking like.. spaghetti, steak, or pot roast... I know my family is going to want these things, and I'm going to want something easy and familiar to cook some nights, so I just adjusted how I prepared them and how much I ate.. if the portion looks small, pair it with a new vegetable.

I tried not to say "no" but instead, tried to learn how to say "yes" but stay on track.

I feel like if your "diet" says no to certain foods, or eating at certain times, it's not going to be something you can maintain in the long run.

kamanda85

Thanks for all of the tips! I think I'll start with portion control - I've already learned that I was eating way over potion sizes! And then I'll focus on making healthier choices. I think the reason I've always given up is because I had an all or nothing attitude and gave up when I would cheat.
Hopefully this time I make some real change!

mmarcy7

Find a few recipes that are healthy that you love and make them often. Get the junk out of the house. If you find you binge on something, only eat it outside the house, like don't buy ice cream. If you want some, you have to drive to an ice cream shop and then just get a small cone. My husband overeats pizza, so he no longer gets it delivered, if he wants it, he goes to where you can just buy it by the slice, or goes out with friends and doesn't bring home leftovers. Hit the farmers markets - it's a great time of year to start eating lots more fruits and veggies.

ctooch99

Mindset, Mindset, Mindset!!!

Don't look at it as a diet or a temporary thing just to lose weight - look at it as a change in the way you live your life and you will succeed.

One book I bought which helped me change my mindset 6 months ago is called "The Mediterraisian Way". The authors not only provide great recipes based on Mediterranean and Asian culture, they also describe how to change your mindset in your daily habits to become healthier.

If you look at each day as a restriction, you will fail. I look forward to my new eating habits, not begrudge them. You need to make sure you still incorporate foods you love into your regimen. If you love pizza, you need to still eat it on occasion and do so in a healthy and disciplined way. If you love chocolate, same thing. Otherwise you will binge.

Make you gain realistic - expect to drop only a half pound to a pound per week - any more and you are being too restrictive. There will also be times when your weight does not budge for 2 or 3 weeks - make sure not to get defeated - this is your body's metabolism adapting and trying to prevent the weight shed - you will eventually break through it with continued healthy eating and exercise.

I have dropped 30 pounds since January and I am the fittest I have been in my life - A few simple changes and a strong will to stick with it will make huge changes in your health and fitness.

LoraF83

I had to realize a few things:

Food =/= Happiness
There will always be food - so I don't need to eat all of it
Treats are okay
Some things just aren't worth it (soda, fast food, etc)
Exercise is the best thing I can do for my body
When something gets easier, you need to push harder
There are no quick fixes
The whole family needs to change - no one should eat healthy alone while everyone else eats junk (if health is important for you, shouldn't it be important for them too)
Healthy food tastes darn good! It's all in how you cook it.
Either get serious, or face the consequences (bad health, early death, etc)


You have to do this yourself....no one can motivate you except you. No one can do the work, except you. It's all up to you. You are the only one accountable for your actions. And be proud of the goals you achieve!

Good luck!

DKBelle

Eating healthy, small portion 3 times a day, drink 64 oz+ water , workout 30 min 6x a week at least )
Here are some recipes that I collected, cooked on my site to help people

https://www.facebook.com/pages/Cooking-ideasHomemade-Healthy-Foods/179121125503371
also for free workouts check, www.bodyrock.tv

lporter229

My number one piece of advice would be to plan your meals. I know if I don't do this, I end up getting hungry, cranky and reaching for the easiest option, which usually isn't the healthiest or most nutritious.

1WorkoutAtATime

(Rick James voice) "crack if one heck of a drug"..lol

fervc60

Plan meals and keep track of what you eat. Its sounds like it may be a pain to track everything,but I was surprised how much stuff i was eating throughout the day.

callmeBAM

Hooked on Phonics

manderson27

First week I ate normally and logged everything. I was horrified at how many calories I was consuming per day 4,000 upwards and I was a couch potato.

Next week I looked at portion size. I was again horrified at how big my portions were compared to what is considered normal

Third week I started making changes. Reducing portions = reduced cals

Since then I have been refining and tweaking until I know what is a reasonable portion and have removed or severely restricted the very high cal foods and replace with lower cal/fat foods, I stil have the foods I like but I account for everything. Logging is key for me. And of course the support from MFP friends an info from the boards.

I have upped my cals twice since starting, 1200 t0 1400 and now to 1600 try to keep my carbs down and upped my protein and of course increased my excersise considerably. I started heavy lifting 3 weeks ago and am excited to see how that goes. I love the weights

Christine1110

You just have to find something that works for you....and that you can live with!!

The thing that has really worked for me is eating clean....No processed or pre made foods. I don't drink anything but water...only sweetner is Stevia, I use a little butter...no fake stuff. I use sea salt and lots of seasoning....with no sugar. I don't eat sugar(only in fruits) lean meats & veggies (no starchy ones), raw almonds, and dairy and not non fat (it's over processed too.) I don't buy shredded cheese it has added starch to keep it from sticking together. Rarely do I eat out....and if I do I'm very careful.


The weight has just been coming off easy now.....it wasn't easy to start, but it's great now. I shop on the outside of the store. I don't but junk down the aisles.

Good luck : )

rugbygirlca

First week I ate normally and logged everything. I was horrified at how many calories I was consuming per day 4,000 upwards and I was a couch potato.

Next week I looked at portion size. I was again horrified at how big my portions were compared to what is considered normal

Third week I started making changes. Reducing portions = reduced cals

Since then I have been refining and tweaking until I know what is a reasonable portion and have removed or severely restricted the very high cal foods and replace with lower cal/fat foods, I stil have the foods I like but I account for everything. Logging is key for me. And of course the support from MFP friends an info from the boards.

I have upped my cals twice since starting, 1200 t0 1400 and now to 1600 try to keep my carbs down and upped my protein and of course increased my excersise considerably. I started heavy lifting 3 weeks ago and am excited to see how that goes. I love the weights

That is one of the most sensible posts I have read about advice to a 'beginner'. Figure out where you are now and then slowly introduce changes to get to your goal. Yes, you'll lose more weight more quickly initially if you make some drastic changes right away, but, in my opinion, you are more likely to stick to the plan long term if you ease into it.

Beginner runners don't start out by sprinting 5K - they gradually build up the distance and reduce the time it takes to complete the distance. This should (I think) apply to a meal plan as well. BUT...like a running plan...you need a food plan as well. This week I will do this...next week...etc.

That may, however, just be the Type A, goal-oriented person that I am. I am lost without a plan.

littlelaurie14

Eat slower, you might be surprised at how much less it takes to feel full, than what you usually eat! I used to eat eat eat until I felt full, and by that point I usually felt uncomfortably full.. Now I eat slower, and if I still feel hungry and want to get more food, I wait a couple minutes. It takes a little time for your brain to tell your stomach(or vice versa? Idk haha) that you're full.