Today I feel like crying because I am SOOOOOOO fat

I had 100+ to lose at first. Now I'm just focusing on losing the next 10 lbs so that I can get to an overweight BMI. You have to take small steps. This time around... just start out logging food. Don't worry about creating a calorie deficit at first. Get in the habit of logging your food intake. Once you have that part nailed down, then you can try shaving off calories over time. Work on planning your daily food intake to fit your macros. Don't pressure yourself. You don't have to lose overnight. You have to lose over a lifetime so focus on making lifestyle changes that will be permanent. And do NOT beat yourself up if you slip up... we all do.

I understand about the soda. I love it too! I never cared much for Diet Coke, but I have learned to love Coke Zero. Try several different diet sodas until you find one that you l

I had 75 pounds to lose when I started. Its a long slow hard process. BUT you CAN do it! Hell if I can do it anyone can. I'm dealing with MS, Fibro, RA, herniated discs etc etc. Take it one day at a time. Thats all you can do. For today set a goal of going for a walk. TOmorrow plan for a longer walk or a bike ride. Do you have a dog? If so get that dog out for a walk. I'm sure he's put on weight as well. Lord knows my dog did. Now we're both slimming down. When the vet said my dog was a fatty I just said well guess your going to be going out for walks and slimming down with mommy. Find a work out buddy. I'm sure you know someone who wants to get into better shape as well. Set small goals and try not to think of the total amount you need to lose. Take it 5 pounds at a time. My next goal is to get into the 170's. Believe me it was easier to lose weight when I was over 200. The first 20 came off quickly. Now things are slowing down. I've been stuck in the 180's for almost 2 months now. I was losing 10 a month. Not anymore! But you keep going.

You are in the right place. I am 5' 3" (almost) and I weighed 241 pounds at the start of my journey. Here are my rules - take what you like and leave the rest:

1. To thine own self be true (Always be honest to myself - to do this, I must log every piece of food that goes into my mouth when I want to successfully lose weight.) This is the #1 rule. If you adopt anything, it should be this. You can't sit and eat a bunch of crackers out of a box in front of the TV and when you're done, tell yourself, "I think that was probably about 10 crackers", when you didn't actually count them. Trust me on this one, this makes a huge difference in long term success.

2. Eat lots of fibrous food - I try to get 30 grams per day, as this helps fill me up and keep the pipes clean. (No, it does not give me gas.)

3. Avoid added sugar - 20 grams or less per day. I am a food addict and sugar is a binge food.

4. Avoid "white food" - white rice, enriched/white flour, potatoes, and any food made with these itemes as these are also binge foods. Opt for 100% whole grain, brown rice, etc...

5. Eat exercise calories which is also known as "eating back your calories". To do this, I bought a heart rate monitor with a calorie counter. Just as important as not overeating, it is just as important to not undereat - one must feed the body. If you don't have a heart rate monitor with a calorie counter built in, then a good conservative calorie burn is about 300 calories per hour on a moderate level of exercise.

6. Exercise a minimum of 3 days per week for an hour per day, but always shoot for 5-6 days per week. You will be glad you did. Try everything under the sun - machines like the treadmill and ellliptical can get boring after a while, in addition they do not reap the benefits of a well-rounded fitness program. Try weight training and classes that are held at your gym. When I first stared, I told my best friend, "I hate exercising. The thought of having to exercise for the rest of my life pisses me off!". But, here I am today 2.5 years later, still exercising and loving every minute of it.

7. 1-2 pounds of weight loss per week is perfect. Any more than that and your body will rebel. Don't even try it.

Good luck, friend me if you wish!.
Roni

Awh...don't be so hard on yourself. You are taking the right step in that you are finally ready to take control of your life and get to a place where you can eat healthy and live a more healthy lifestyle. Cutting out pop is a great start. When I started on this journey in March of 2011, I also was a huge lover of pop. I used to drink coke as it was water. The 1st step was to stop drinking it. It was really hard but day by day, it got better.....try replacing the pop with water or healthy fresh fruit juices.
When I started, the only thing I need was to log in my food intake for the first couple of weeks. I was totally shocked to see how much calories I was taking in every day and slowly and steady, I started watching my portions. Then I started to walk. Slow and steady, I walked more each and every day.

Just take it one day at a time and don't be so hard on yourself. Feel free to add me as a friend.

I know how you feel! When I started on MFP in July of last year, I was right around 275/280. At my highest, I was 383, and at my lowest (now), I'm 179. You CAN do this. From someone who has been overweight/obese her whole life, I know this is possible for you and that you can do it! Hang in there - some days are easier than others, some days are a downright challenge, but when you can go in to a non plus-sized store to buy clothes, it will be SO worth it. Hugs

Small goals really help keep motivation going. My goals are super small (lose 1 lb, lose 5 lbs, be in between 195-200, be under 200, lose 1% of my bodyweight...etc...) dozens of small goals, never very far from each other. I concentrate on that single goal until I get there. It's much easier to focus on 5 lbs than 50 or 100 or 150 (I started with about 120 lbs to lose.) I also wouldn't do too much too soon, if you honestly think that could be a deal breaker for you. Just concentrate on eliminating pop. Then when you've handled that, add one more thing in addition to the no pop rule (which should be routine by then)...Build up and you will see great progress!

Hey, I have been exiled from my homeland, a political refugee, a single mom and now a Ph.D student....losing this weight is just as hard as successfully navigating those intense life experiences. Which sounds crazy....but it takes a higher level of focus to successfully adapt and live through a major life change....losing the weight is a very real life change. It can only be done one moment at a time. Find some techniques that help you stay focused on the task at hand....MFP is an excellent start....log in everyday...several times a day...add HELPFUL friends. Crying rarely makes me feel better....taking action to improve the situation always leads to feeling and doing better.

I have close to 100 to lose, and trust me, I often cry looking at myself or cry myself to sleep thinking about how fat I am. It is a terrible feeling but I'm ready to change and I've been at it for over a month. I can't look at it that I have 100 to lose, I am looking at it in 25 pound intervals. When I first started I decided to look at it in 10 pound intervals (I am just barely at the 10 pound loss mark), it just was a little easier to not get intimidated. When it comes to exercise...slowly work yourself up. You do NOT need to start off with an hour a day for 3 days a week. Do a 10 minute walk each day. As you get comfortable, add more minutes. I started walking around my apartment, it first took me 30 minutes, now I can do it in 10. I started C25K today, after a month of consistently walking. Don't dive in too hard and too fast at once or you will get discouraged and give up. You should feel your muscles achy after you walked/worked out, but if they still hurt the next day, go easier.

This isn't a race. You can do it.

One step, one breath, one moment at a time.

:flowerforyou:

I read through some of the replies and you have received such great encouragement! I have 130lbs to lose and I keep falling off the wagon myself. We just gotta get back up! *HUGS*