Just starting out have questions.

timmada79
timmada79 Posts: 9
edited December 2024 in Health and Weight Loss
I am just starting out and I find that I am confused with how to know what to eat as in how much carbs, protein, and so on. I know I can make small steps and learn as I go. I am 450 lbs so I have a lot of calories allowed but I know not to always use them all up (I do believe I am not supposed too).... Anyway as an example I am making the overnight oatmeal and I am using a cup of oats and if I eat all of it with the other ingredients its 835 calories for breakfast. Like how do I know when the calorie count is to high for a meal? I am reading and doing my own research but any pointers would be welcomed.

Here is how I make the oatmeal right now... does not include the fruit I would add in the morning.

Bob's Red Mill - Gluten Free Whole Grain Steel Cut Oatmeal, 1 cup (dry) 680 116 12 28 Ico_delete
Chobani - Greek Nonfat Yogurt Plain, 8 oz 140 9 0 23 Ico_delete
Aldi - Sweet Additions - Stevia Natural Calorie-Free Sweetener 2 g (1pack), 2 g 0 2 0 0 Ico_delete
Bakers & Chefs - Light Brown Sugar, 1 Teaspoon 15 4 0 0 Ico_delete

Replies

  • Vicstar1977
    Vicstar1977 Posts: 82
    Yes, eat all your calories! They will already be low enough to lose weight so dont worry about that. If you eat less, in comes starvation mode and weight loss is slower with too little food.
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    First of all, congrats on making the choice to make healthy changes!

    My best advice is this: Don't make it complicated! Keep your plan as simple and easy-to-follow as you can; this will help you not to get discouraged. It's hard enough to make changes in the first place!

    Blessings on your journey!
  • timmada79
    timmada79 Posts: 9
    Thank you both for your responses I will keep the ideal of keep it simple in mind.
  • purple_tux1
    purple_tux1 Posts: 250 Member
    I wouldn't worry about individual meals being too high or low. Just eat good healthy food and stop when you're full. What really counts is the total calories for the day. Do not feel like you must eat them all. Just eat until satisified.

    Consider the first few weeks of the diet an experiment. Don't feel like you need to do it all right at the beginning. You will discover what works for you and what doesn't. The main thing is to commit to tracking accurately and consistently and making healthy choices.
  • trixiemou
    trixiemou Posts: 554 Member
    Congratulations on making a start, that is sometimes the hardest thing to do. I agree with Jennifer_417, keep it simple. You know at a glance things you should try to stay clear of or cut back on. Use your calories, thats what they are there for and if you exercise eat at least some of those calories earned. If you log everything in your food diary you can look back over it and maybe see where you can adjust your eating habbits if you think it needs it. I still work mine at a two weekly interval. I try something different for at least two weeks then see how it goes. Ask your friends even if it seems like a daft question. That is what everyone here is about!

    Good luck
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    how many calories do you have per day?

    you should aim to eat within 50 either side of your goal... how and whne you eat them is up to you, and your lifesyle. on a work day i generally go:

    Breakfast
    Morning snack
    Lunch
    Afternoon Snack
    Pre workout snack
    Dinner

    on the weekends i usually dont bother with the mornign and afternoon snacks,

    If you are thinking of doing some exercise (which is reccommended for the health benefits as well as the weight loss aspect) you dont need to eat back your exercise calories at the moment, as you have such a large amount to lose.

    you might want to look at the balance of your calories (the macros) and increase your protein, it will help you feel fuller longer. and aim to get your 5 portions of fruit and veg a day.

    hope some of that helps!

    the other thing i would say, is take each day as it comes. some wil be good days, some will be bad, but most importantly dont give up!!! every day on here is progress, however slow it may seem!!!!
  • Pamelaniamh
    Pamelaniamh Posts: 611 Member
    Enter everything you eat and drink into your diary for the day.

    Check the totals at the end of your day and make sure you have not gone over your goals for the day.

    If you have, than go back over your entries and see what food or drink has contributed to going over your goal.

    Either change this food for a healthier one or eat smaller portions.

    Eat all you allowance. This is how I am doing it.

    Hopefully this helps :smile:
  • timmada79
    timmada79 Posts: 9
    Wow thank you for all the great posts but it is so late that I am unable to respond toe each individually but I will take all info to heart. My calories that I am allowed per day is 3310 and I didn't even think about the prework out snack or post work out snack type of thing. I am starting with a physical therapist this week and I am joining a 24 hr gym so I can use the pool and do other stuff when its not so busy.
  • clicker_70
    clicker_70 Posts: 45
    Congratulations on taking this first step! Have you checked with yoour doctor for advice? My doctor sent me to a dietician, and she has been wonderful. She led me to MFP. We decided that I just don't have the discipline to count calories..........so I count carb grams instead Also, in addition to logging my food in here, she has me keeping a journal of my food intake, how I'm feeling, etc. I told my dietician that I hate cooking and am on the go too much to spend much time in the kitchen. She listened to me when making up my meal plans! It has really helped. Good luck!
  • timmada79
    timmada79 Posts: 9
    Click_70 I am working with my doctor on this so far she hasn't sent me to anyone yet long story... I am in AmeriCorps and I do not make really any money right now so trying to do this with the options that are available to me right now.
  • MissMormie
    MissMormie Posts: 359 Member
    Tim, what really helped me plan my calories into my day was pick a set amount of calories for each meal. I've edited the names of my meals in mfp to include the preferred number of calories for that meal.

    So for me it's:
    - breakfast 450
    - mid morning snack 200
    - lunch 450
    - afternoon snack 200
    - dinner 600
    - evening snack 100

    This really helps me throughout the day. I don't stick to this 100%, it just gives an indication. Say I would eat a fancy pancake breakfast one day for 800 kcal, it's easy to see I have to drop some calories throughout the rest of the day. So I'm never surprised by a lack of calories at the end of the day, or suddenly having lots left.

    What you use as an amount for the different meals isn't important. I spend several months tweaking and changing this around to get to a division of calories that works with the way I eat.
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