Day 1 on MFP. What should I know about that isn't obvious?
aakaakaak
Posts: 1,240 Member
Overall the site looks quite good. The two major factors I see are the calorie and exercise pages. They look like they integrate well.
Everything else seems to be secondary. What should I be paying attention to that I'm not?
Everything else seems to be secondary. What should I be paying attention to that I'm not?
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Replies
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Sugar and saturated fats0
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exercise burns calories.... so if you exercise you get a calorie credit for the work you did.0
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I read your post on cycling.
I think you are around the less obvious issues.
mfp sometimes overstates calories on exercise, but you can override it easily.
You can also add your own exercise
use the shortcuts for saving meals and recipies.
recipies are a pain first time but you'll be glad you did it when you cook the same meal again.0 -
The search function.0
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Do you have any good meals (fairly low calorie but high in filling)? Or recipes. Do you know where to find them?0
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- If you want to lose faster, go to lose one pound a week. If you do 2 pounds, it can get rather excessive.
- It's okay to eat back any calories you burn with exercise because MFP already calculates that losing a pound a week for you. You'll see really intense people on boards complaining about people who do that, but go at your own pace. I have been really successful and continue to be while still eating back exercise calories.
- WORK OUT! This is the best fitness plan I've ever been on. I get to eat almost whatever I want, especially when I work out.
- Don't count cleaning or chores as exercise. I have seen that type of stuff fail people on here time after time, it's just people trying to scrounge more calories to eat more. Let those extra ones like walking 10 min to class or doing a chore benefit you in the long run. MFP over estimates calorie burn half the time anyway so it's risky to count those things.
Good luck!!!0 -
Make sure you eat at least most of the cal. or you will go into starvation mode and not lose the wait.0
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You should set your deficit goal to ONE POUND A WEEK. If you are just starting a lifestyle change, you will most likely lose more than a pound a week at first, but you do not want to set your deficit too high. (Deficit is calories expended during the day just running your body's normal functions + exercising + little daily activities MINUS the calories you eat in a day) A high deficit will potentially set you up for mild malnutrition in the long run. Food is good! Food is fuel! Everybody tells you that the trick is to eat less, exercise more. It's true, but don't take it to the extreme. 500 calories a day is just as unhealthy as 4000. 1200 or 1500 calories are usually 'recommended' by other 'dieters', but you do what works for you!
That's my major focus. I have to remind myself this everyday, and I'm recovering from bulimia after losing 145 pounds the wrong way.
I'll probably be back to say more, but I'm setting up my dad's account right now! (He had open heart surgery four days ago, so it is time for his own lifestyle change!!)0 -
eat more, weight less0
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Exercise burns calories, but the numbers are far above the actual.
There is no scientific evidence for starvation mode for men over 6% body fat or women over 12% body fat. So if over time you don't lose any weight it means you need to eat less. I find notching 100 lbs up or down and giving it time will tell you the answer. Listen to your body. Calorie estimates are ESTIMATES, only YOU can decide what is right for you (or your doctor). losing weight happens in "chunks" and not linear, so you can do the right thing every day with calories and exercise and it seems nothing is happening but be patient and it will drop (unless you are eating too many calories).0 -
Forums are evil =P0
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eat more, weight less
Back already. ^^^ This is a common saying on MFP, but if you're a newbie, it can get confusing. Eat more? Weigh less? It's more of a statement of eating MORE than 1200 calories a day. It doesn't mean that you can eat 3000 calories a day and lose weight (unless your are exercising hardcore or very, very obese). It doesn't mean you can eat 2000 calories of JUNK and lose weight either. Use the search bar and search for 'eat more weigh less'. Basically the idea is to use an array of calorie calculators on the internet (my favorite is scooby's calculator) and get a more accurate/safer number than MFP will give.
You have your BMR which is how many calories or units of energy that your body based on age, weight, and height expends running bodily functions (digestion, breathing, pumping blood, etc.) It's often compared to the amount of calories you would expend if you were in a coma.
Your TDEE is the total number of calories you expend in a day with daily activities and exercise. If you have a job position as a nurse for example, you would be a pretty active person -- walking around all day, staying on your feet, lifting patients. Your body expends more calories standing/walking than sitting. That's a fact.
It also includes the little things like brushing your teeth or taking a shower. If you jog 30 minutes a day, that's usually also included.
The goal is to eat between your TDEE and BMR. That way you have enough calories to keep your body running, but not enough to maintain your weight.
Edited to add: Here's a good website for calculating your BMR and TDEE if you are interested. http://scoobysworkshop.com/calorie-calculator/0 -
Take most advice on the forums with a pinch of salt. Everyone has their own opinions as to what works and what doesn't. Try to follow it all and you'll be going round in circles. Find what works for you and stick to it!0
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Eat enough calories so that you may keep your internal heat going and be able work your butt off. Most of the calories you consume go towards to keeping your body at a constant temperature and the rest goes to whatever else you do.0
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Be careful in the forums.. There are some troublemakers. :devil:0
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If you are in a forum you want to save to find easily later...just hit reply and write "bump" and it will save under "my topics'....Ie. recipes, work-out advise, etc.:flowerforyou:0
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Nothing except the food and exercise pages - the rest is fluff. Yes there is some good info out here in the forums but you have to weed through the garbage.
Don't just use MFP as your single source of info. Research, read, find what works for you and stick to it. You can't fail that way.0 -
Drink lots and lots of water....0
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check out the reports and look at your weight loss graph every now and then. It can be a great motivator on those days when you feel like it is not working. Like others have said, find what works for you and take what others say with a grain of salt.0
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1. Never stop logging. Log the good days AND the bad days but especially the REALLY bad days.
2. Everyone is different and here for a variety of reasons. Not all advise is universal. Figure out what fits with your goals.
3. The percentages for protein, carbs, etc aren't set in stone. Figure out what works for you and roll with it.
Welcome and good luck!0 -
I have two rules for MFP
1) Be patient - dont rush You didn;t get here overnight
2) This site has two primary focal points that I find very different.
We have people who are losing weight and
people who are working on getting fitter.
We all have different problems and a different focus but most people are very supportive and helpful
(Some can be a bit sarcastic and others are a-holes however)
I want to get thru my group one focus and on the group two.0 -
1. Never stop logging. Log the good days AND the bad days but especially the REALLY bad days.
and this0 -
Wow, waaay more responses than I was expecting. Thanks everyone!
Ness8411 - YES! You're totally correct. I tend to forget those things when I shouldn't.
cole_carter - I noticed that! This is the only setup I've seen that does that.
amnsetie - You're correct. I know how to diet and exercise properly. I've just been too lazy for too long. Depression and demotivation suck hard. Thank you for the excellent site tips...and taking the time to investigate me before commenting.
usmcmp - It's most excellent to know that the search functions actually work on this site.
johnnydubroy - This is going to sound completely strange, but...hot pockets. They'll fill you up, give you all the greasy feel-good-ness, but are usually between 500-600 calories for two. Just be careful not to depend on them. They're usually high in fat and sodium. Also, sandwiches on "good" bread will fill you up pretty fast. Just be careful what you're putting on them. If you're specifically talking about recipes and such for the food diary section, then no, I'm not too familiar with it.
whatascene - Glad to know I picked the right choice. 1 pound a week. Yes, exercise helps burn calories and MFP can calculate it. I also wouldn't dream of calculating in the time I spend doing menial things like walking into work from my car. Thanks for the luck! Right back at you!
rcockrell6 - Starvation mode is a slowing of the metabolism as shown in the link directly below yours. There are ways to delay the crash in your BMR. I've seen caffeine used before. That can be dangerous though. If you haven't read that link you really should. It could have been used in a health textbook.
2hobbit1 - That link is gold. I know most of the information on it, and the stuff I'm not sure on I'll have to reread. My biggest problem is taking what I know and applying it to my fat, lazy butt.
funkyspunky87 - If you're familiar with it, you just described the tortoise and the hare analogy with dieting. Crash dieting also tends to lead to gaining even more weight when you stop. Slow and steady wins the race. Also, good luck with your fight with bulimia. Eating disorders can be just as dangerous and obesity.
donyellemoniq - Yes, I understand the concept. My problem is I eat WAY more, and weigh more.
AmyFett - Yes, they are. I'm on them when I could be riding a bike or having a jog.
funkyspunky87 - Thanks again! All that except the scooby link was in the link from 2hobbit1. I'll have to check out the scooby link.
pamelad77 - I understand. If everyone was on top of their game when it came to fitness we probably wouldn't be here, would we? Sticking to it is definitely where I've been falling short.
MarieWalley - I've never heard it said as body temperature. I'll have to do some research on that. Thanks.
katamus - Gotcha. (Note: Take katamus as potential troublemaker. )
tlnurse - This is what's known as post tagging or bookmarking. It's a fairly common forum tactic. Most forums will have a way you can go back to the posts you've made recently. I'm glad to know it works here too.
Helloitsdan - NO! Props to YOU! Seriously, you could write a book. No gimmicks, just facts.
christinehowa - As with anything, never accept a single source as gospel. I hear you loud and clear.
KimiSkeens - And to expand on that... When you feel hungry drink a glass of water and wait 10 minutes. If you're still hungry then you should eat. Frequently your body can confuse thirst for hunger.
historygirldd - Mmm, motivation. I needs it. I'll be sure to check on those when I start to falter. Charts can make things look better than you think they are.
Edit: Lol, more people slipped in as I was commenting.
needamulligan - There really are some days where I could use a mulligan. And I'll take your answers to heart. I really need to stick to it.
junodog1 - Group focus? Could you elaborate more on the groups?
Okay, I think I got everyone. Thanks to everyone for the great advise and even greater welcome. I hope to lose as much as many of you already have.0 -
eat more, weight less
Eat more than my TDEE to lose weight?0 -
Eat more in smaller portions to maintain a higher metabolism and lose weight through the bell curve. Approximately 200-500 calories a sitting in three to five sittings a day.
I think I said that right.0 -
forums are not the place for medical advice.0
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For God's sake, before you post ANYTHING in the forums, use that nifty little search function above the dialog box. ^^
And never... EVER... ask how to get a thigh gap, or spot reduce, or if you should eat back your exercise calories... I could go on and on.
Simply put, discretion and brevity are your only friends in the community tab.0 -
forums are not the place for medical advice.
The only good medical advice you can gain from a forum is "consult your physician".0
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