8 weeks, 16 lbs.

rjansara

I was introduced to MyFitnessPal by a friend who was using it. I wasn't overweight by the standards of most, but I knew I could probably drop from 186 to about 170, and I wanted to do it fast before the holidays. I was also turning 40 and wanted to be in good shape on my birthday, just as a personal goal. In general, I'm ok with fluctuating a bit, but I get nervous around 185 because I know I'm heading in the wrong direction and that it will take a lengthy diet to come back down. I don't really enjoy dieting, so I try to keep things "in the ballpark."

I set my goal for 170 lbs and 1.5 lbs per week. MFP started me off at 1460 calories per day, so I found myself eating a lot less than usual. The result was mostly cutting out 2nd portions and empty snacks. I was often saying to myself "I've got 800 calories left, do I really want to blow 170 of them on some potato chips?" The answer was no.

After losing 8 lbs, my reward from MFP was less calories to work with. Thanks!

I hit my goal of 170 and 16 lbs lost in 8 weeks and now I'm deciding on my maintenance plan.

Here are the meals which helped me make it happen:

- McDonalds Egg McMuffin (300 calories)
- 3 Eggs, 1 piece of toast (310)
- Quaker oatmeal, 1 plain packet, one flavored packet. 240-260 calories.
- Turkey wraps. 90 calorie mission tortilla, slices Oscar Mayer turkey, lettuce, tomato, shredded cheese, a little mayo and italian dressing (220 calories total).
- Subway, no cheese, light mayo (310 or so).
- Tilapia, tons of tilapia. Brush with olive oil, old bay seasoning. Light and delicious. 150 calories for 5 oz.
- Lots of fruit and veggies. Honeycrisp apples!
- Salads. Throw in some egg, olives, artichoke, baby corn, just enough dressing to taste.
- Skinny cow ice cream sandwiches (140). Fiber one brownies (90)!

Of course, I also used my treadmill a lot, mostly 40 minute sessions of fast walking and light running at various inclines. This would burn about 350 calories a pop. I have a decent amount of muscle left from doing some weight lifting, but I'm definitely smaller than I used to be in that respect. Because of that, I think MFP may have underestimated how many calories I could have and I ended up burning 2 lb per week rather than their settings for 1.5.

Here are my tips for someone in a similar situation:

- Food scale. You need one of these, otherwise your entries are inaccurate. 25 bucks for a good one on Amazon.
- A good scale, obviously.
- Try not to use all of your calories. This can be hard, but can be easier on days that you exercise and create more room.
- Wear a pedometer. Get out of your cube and walk 20 minutes around the office or in the parking lot. Park far away and walk. If you can burn an extra 100 calories, that goes a long way towards fending off hunger. It lets you squeeze in that 3pm apple that gets you to dinner.
- Magic Fiber One brownie. These things are 90 calories. Spread a teaspoon of peanut butter on the bottom. Deprivation gone in 120 calories. This is your main dessert.

I know there are many out there who are having a hard time and who have much more to lose, so my success is a small one, but I thought this might help someone looking to drop 15-20 lbs quickly. I think it would be extra hard for women because the calorie threshold is significantly lower to begin with and meeting the daily goals are rough. My wife is set for 0.5 lbs per week and she only gets 1200 to work with. Quite the contrast to 1.5 lbs and 1460.

Good luck!