Nervous about food.

Relax. Dieting is a science, but it's not an exact one. Try to eat healthy foods, but if you want to eat a little junk, you can do that, too. For the most part, dieting is calories in vs. calories out. Try to net at least 1200 calories a day* (net = calories in minus exercise calories) and you should be fine. If you follow the basic rules, you will lose weight. If you overeat one day, just get back on the wagon. It's a long term choice, so while you're try not to mess up too badly, don't beat yourself up over a mistake.

*Many people believe that if you go lower than 1200 calories a day, your body goes into starvation mode and starts to hoard the calories. I don't believe in precisely that number, but your metabolism will slow if you eat too few calories.

Also, reading the link below will give you a lot of helpful information since you're green to this way of dieting: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

I will eat a few back if I am STARVING, as I usually burn 500 cal a day min in exercise. Also- I have my cals set really low- 1200, and am restricting carbs as well.
I get a little obsessed too, with the logging, but I am trying to think of it as holding myself accountable- not obsessing. I have had plenty of years of eating what I want, and NOT keeping track, and I didn't like those results, and I am losing STEADILY doing what I am doing now, so positives all around.
It is new, it is different, and it is good. I have lost 3.4 lbs in the last 7 days, and 3 inches off my waist and 3 inches off my hips since starting (about a month before I started logging- 2 of those inches off my waist and 2 off the hips have been lost in the last 16 days, since logging here).
So- it works! I am really happy, so I shall continue.


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Oh, honey are you in the right place.

First, you won't mess it up. If you do, you brush yourself off and keep going.

eating your exercise calories was new to me too, no wonder I found myself ALWAYS hungery on the fad diets.

So, when you really want to eat a bit more, exercise more. It works out well.

Some days you'll exercise and not eat all them back and that's ok too.

The only wrong way to fuel your body is the "fade diet" way.

Try to choose "closest to nature" things and as less processed as possible. That helps alot.

try to get away for just the scale number too. Notice the other things. NSV (non-scale victories) such as someone commenting on looking better, or your pants getting loose. Those things will be what will keep us going between the pounds coming off.

Good luck.

Friend me if you'd like.

i dont think about calories till i log-on! remember that it is about self honesty that make the weight fall off. that is the only thing we can do any thing about. i changed my exercise habits more than any thing. remember that it is health that we want.. if it become to much thinking talk to your doctor. we will support you in any way we can help!!!!!!!!!!!!!

When I started MFP, I just logged what I ate, and didn't look at or worry about calories etc. I agree, so much water, so many bathroom trips. I just drink when I'm thirsty. I'm far from perfect, but, I'm SLOWLY getting to my goal. In 5 months, I'm halfway there. I'm really happy with it. Don't worry about it, you're just starting. It gets easier! I promise. :flowerforyou:

Lol. Calm down macros are fats/carbs/proteins-the biggies. (also numbers that everyone plays around w depending on their goals). Micros are the smaller stuff like vitamins and minerals (all those tiny nutrients).

I love food. It tastes good, it keeps me alive, it helps me gain or lose weight depending on my goals, it's a good social activity, its fun to cook. Love it.

I don't log my exercise - I don't care to and I find MFP inaccurate. It's also inaccurate of its suggestions. If you're looking to NET 1200 then yes eat back your calories. Eating only 1200 is a terrible idea.

Also - count macros, not calories. Better approach.

crap. wth are macros? sometimes i really wish i hadn't prayed at the altar of hamburger helper since birth! i am more clueless than i though!

Macronutrients:
Protein - the nitrogenous peptide structures that are everything "you." Not just lean muscle, DNA codes genes code RNA code proteins that make your eye color, hair shape, skin tone, digestive enzymes, voice box... You are the proteins you make.
Fat - long carbon chains either saturated or partially unsaturated with hydrogen atoms either as free fatty acids (triglycerides) or attached to a head of another functional group like phosphate, a protein, or small carbohydrate chain. All are essential for the structure of cell, vacuole, and organelle membranes with different functions. Also important to the function of the brain and endocrine system (hormones).
Carbs - non-essential macronutrient that breaks down into glucose molecules for readily available energy use (or storage into triglycerides in adipose tissue if not utilized)
Water - not really a nutrient by any mean, doesn't fit the profile. But I mention it because people dont drink enough water considering you are composed of 70% H2O.

Micronutrients are the vitamins, minerals, cholesterol, and other functional pieces found in wholesome foods required by the body to function properly. Deficiency in any micronutrient certainly may not be fatal but it could have negative health impact and deter you from your goals.

Just keep logging.

Just keep reading.

There are many ways to go about things here on MFP, you'll establish your own routine.

On weekdays, I plan and log ahead, at least thru breakfast, lunch and after-lunch snacks. It keeps me on the straight and narrow. Weekends are harder, but I've been known to throw in a walking video or run the house from end-to-end to get my numbers on the good side!

Send a friend request if you'd like.

Don't restrict yourself too much too quickly- you want long-term results and it takes a while to get them. It took me a LONG time and a lot of failed fad diets to get that through my thick skull.

Make healthier choices: whole grains, lean proteins, fresh fruits and veggies. Your caloric goal should reflect what you are trying to lose (how much)... calculate your TDEE (total daily energy expenditure). You can find some websites to help you (just google it) and then make sure you are consuming at LEAST that number of calories each day. I set my MFP to moderately active (3-5 workouts per week) so I only eat back calories if I do a LOT of cardio (excess of 500 calories).

You can do this chica!!

highly agree. Very well said.

Hello!

Don't be nervous about food, you're at the start of your MFP journey and coming from an MFP veteran it is one that will teach you so much and will be so worthwhile.

It will teach you about food, about the calorific values of different foods - teach you what's probably best to avoid or eat in moderation and what you can have an abundance of. It will teach you about basic food portions for things, I especially found this useful for carbohydrates such as rice, pasta, bread etc and can now even eyeball suitable portions when eating out in restaurants.

It shows you the value of exercise. Not necessarily to burn calories to, yes, eat back, but because not having exercise as part of your routine may not feel normal any longer. This is coming from someone that two years ago could barely be faffed to walk 10 minutes down the road to get a loaf of bread let alone run up to 30 miles a week.

Get good MFP friends that have a similar attitude and/or lifestyle to yours. Don't be afraid to delete ones that no longer suit or inspire you on this journey. I have been ruthless with this and have a wonderful bunch of MFP friends who are constantly learning, not always angelic, but always motivated and always make me smile. After a year of maintenance I no longer log food and exercise on here as I know how to maintain without recording it, but I often check in because I genuinely care about my MFP friends and want to see them reach their goals.

It wont always be easy. Some weeks you wont lose weight, sometimes you'll overeat, sometimes you'll rather eat glass than go out and do exercise but it's all about finding that balance and so long as the bad is only occasional it normally wont make any difference in the long run. This is about finding a lifestyle to stay thin and healthy not a crash diet.

Anyway - there's a bit of blurb from someone that's reached their goals and overall I can't emphasise enough that ,even though it wont always be great, the rewards are amazing and stick with it. This is the only 'diet' that has worked for me.

Best of luck! And have a blast! :flowerforyou:

i did learn on this one....thanks to everyone for the knowledge....