What works for you??

This is the advise I give me friends. It works for me. Not everyone will agree with what I write but it's all about trial and errors. You've been through step one so go to step two below.

PS: I've lost 83 pounds in over a year and have maintained 115 for the last six months on this concept.

STEP 1 - Mission:

The first thing you'll want to do this week is get use to the number of calories MyFitnessPal has given you as a goal. You'll need time to make this life style change. I wouldn't suggest making the full change all at once.

Homework:
Make a list of the foods you currently have on hand before purchasing new foods. You'll want to use what you have up and give yourself time to adjust.
What do you currently have for the following:

Breakfast?
Milk? 1%?
Lunch?
Proteins?
Dinner Foods?
Fruits and Veggies?


This you can start on right away...
Divide the number of goal calories into 3. If you calorie allowance is 1400 calories per day, then each meal will be about 467 calories. You'll need to save about 100 calories for your snack in between meals.


Example:
Breakfast 367 Calories

Snack 100 Calories

Lunch 367 Calories

Snack 100 Calories

Dinner 367 Calories

Snack 100 Calories


This trick is to stretch your calories. Cheerios is the best cereal to eat because it is low in sugar and is healthy. One cup = 100 calories. I buy fiber one cereals too. It makes a great snack.

STEP 2 - Mission:

The next part of your mission is preparing yourself mentally.

As long as you are eating throughout the entire day you should be feeding your body the right amount of food it needs. In the past, your body and mind was use to eating whenever and whatever you wanted. You'll need to train yourself to deal with false hunger pains.

Most of us are emotional eaters. Emotional eating feeds and medicates the mind, but only for the moment. The more processed foods loaded with sugar makes it more difficult. So to prepare your mind, you'll want to downsize on the amount of processed sugars you eat, and eat more foods with protein. Fiber foods have carbs but are not included in the carbs to stay way from. Fiber foods do not store energy or raise your insulin levels. You can eat carrots and other raw vegetables as a snack. Stay away from fruits high in natural sugars. Good fruits are strawberries and blue berries.

If your mind tells you that you are hungry and you know you just ate, then have water, coffee, tea, or a sugar free drink. You'll need to treat your stomach like a two year old child who is always throwing temper tantrums. You can't give in to those temper tantrums or your child will get out of control. Tell your inner stomach-child that it will need to wait until the next approved eating (meal) time. This is the hardest part of your life time diet as you will need to gear the feel good emotional need away from food an onto something else.

What ever the something else should be, it has to be a new healthy habit. You'll need to discover new ways to make yourself happy to fill that emotional need. I did it by bargain shopping. I made a game of it. How can I stretch my dollar (like my calories) as far as it can be stretched? Quality of food items must be best - no poor substitute.

Coupons
Bargain stores.
2nd hand stores - antique shops
Wholesale foods
On-Line shopping - no shipping costs
Keep updated on all the flyers for Shoprite, Wholefoods, Stop and Shop, and Walmart. Buy sale items in bulk.


STEP 3 - Mission:

Once you started on mission one and two, you'll also want to start on mission three: Organization and Routines.

It is much easier if you follow a daily routine. Eat at the same time everyday and with the same amount of calories. While you are working on your daily routine get your life organized if you haven't already done so. Make each day a mission.

Here is mine for example:

Shower at 5:00 AM
5:20 AM Wake my son to get ready for school
Run downstairs and take the clean laundry out of the dryer and start a load of wash.
Take the bag of clean laundry bring it upstairs and put on bed to fold later after dinner.
Put dishes in dishwasher away and add what is in the sink to the dishwasher
Eat cereal and log food into myfitnesspal.
Get lunch and snacks prepared the day before and pack it for work.
Make a 70 calorie (fluff and peanut butter - no calorie) sandwich for breakfast at work
Have coffee and take my son out to the car to wait for the bus.
Get to work and eat fluff sandwich and 100 calorie protein bar
Wait until 10:00 AM for the 10 calorie jello (Great Value brand).
Walk at noon time.
Eat lunch when I get back
work until 4:30 PM and go home.
Prepare and eat dinner at 5:00 PM
Eat a snack sometime after
Fold clothes and put away
Prepare and make lunch for the next day
Add dinner dishes to the dishwasher and start it
Make sure bills are up-to-date
Spend a little time with the family
Relax and go to bed.

Once you get into a routine your mind will be trained to not think about food as much and all of the sudden your life will become organized. Becoming organized then leads to step 4......


STEP 4 - Mission:
Stress free life. The time will go by fast because you have not allowed time for your mind to become board. The weight will fall off before you know it and your life will become extremely organized. The less stress you allow in your life the happier you'll be.

You will also find yourself feeding your family healthier foods and healthy living habits. They will learn from your example.

Wow to the above post.
http://www.myfitnesspal.com/topics/show/717565-in-place-of-a-road-map

stress really is a big factor, and it only gets harder to lose weight as we grow older. I think routine is the most important part of a healthy lifestyle. It does not always mean "steady" weight loss but over time and in the long run, you will benefit. Get yourself into a daily routine and stick to it as best as you can. I also preach that planning everything I eat throughout the day even week is a great way to stay on track.

I suggest you start with reading this:

http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-

If you have questions, you can join the group. It is run by 2 of MFP most knowledgeable members. They are non-judgemental, but very straight forward with their answers. Very informative.

Agree - check that group out. They can help.

Also read this link:

http://www.myfitnesspal.com/topics/show/717565-in-place-of-a-road-map

Do you have a heart rate monitor? Single most effective tool I've had in my weight loss... the MFP, and even machine calorie counters tend to overestimate actual calories burned I've found... So I would eat, thinking I had burned 1,000 calories, when in actuality I had only burned about 700 calories... getting a food scale and weighing everything has helped a lot too.

Also RAW Meal replacement beyond Organic Vanilla has helped me tremendously too... I'll be honest though it does not taste amazing and is a little on the pricey side... but is just about the single healthiest food I've ever seen... It is basically just a TON of dried, ground fruits, veggies, beans, seeds, and grains. It has more vitamins and minerals that you know what to do with so it helps keep me healthy plus has LOTS of plant based protein and fiber so helps keep me full and regular... I drink 1 scoop full with my coffee and almond milk everyday for breakfast, and will often drink it for lunch too, and then just eat a normal healthy dinner. Best of luck to you.

It is very rare to lose steadily. It tends to happen in fits and starts.

agreed. I lose half a pound one week and then upwards of 3 lbs the next and not really changing a whole lot. I don't think our bodies run on a 7 day schedule.

I'm also trying to figure it out myself! but the best advice I can give is to keep trying and NEVER give up! slow progress is stil progress...