What worked for you??
NurseJenn78
Posts: 9 Member
I love all the success stories, especially the before and after pics. I would love to hear what everyone thought helped them the most, which workouts, dvds, healthy meal plans (hate the word diet). I'm in need of motivation and ideas. Figured this would be a great way to start.
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Good music. Seriously. If I didn't have the music to keep up with I would be lost.0
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Planning really helped me. I put all the meals I am expecting to eat in a week into my diary at the start. There's always room for flexibility but it just helps me make sure, for the most part, that I stay within my calorie limit.
Exercise-wise, I have found running has really helped me. I hated running until very recently but I decided that I really needed to start putting the effort in. I now love running and this morning completed my first ten miler ever. I found it helped me lose the little bit of weight I had left to lose, as well as helped majorly tone in a way I never thought it would.
Ax0 -
myfitnesspal.com
...and running0 -
I fixed my food intake first. In the past, I've worked out and assumed I could eat whatever I wanted and would magically be healthy.0
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MFP and being more active.0
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I'm halfway down to my goal and it's only been 3 1/2 months. What I've contributed to my success:
Body by vi shakes.
Being consistent about logging my meals & exercises and staying well below my daily calorie goal (after exercise).
Running AND strength training. I found running was great but the strength training is what has helped to widdle away the inches.0 -
logging EVERYTHING.0
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1. Small deficit (2000 calories), and eating anything I want if it fits in my macros
2. Lifting weights, moderately heavy in the 8-15 rep range
3. Cardio, so I feel good and can eat more...
4. Not beating myself up when I F^&K it all up sometimes
...repeat and repeat and repeat...0 -
1. Small deficit (2000 calories), and eating anything I want if it fits in my macros
2. Lifting weights, moderately heavy in the 8-15 rep range
3. Cardio, so I feel good and can eat more...
4. Not beating myself up when I F^&K it all up sometimes
...repeat and repeat and repeat...
This. Except my calories we'e higher and rep ranges lower.0 -
Eating Primal foods which then reduced all processed foods and grains and lowered carbs naturally. Ate real foods, learned how to cook more and went out to eat less often.
Eating enough calories really helped, there is a lot to be said about that....not starving myself thin but eating myself healthy and fit.
Staying with cardio and adding resistance work (no lifting for me though).
Eating at TDEE minus 10%. took longer but so worth it!0 -
Running AND strength training. I found running was great but the strength training is what has helped to widdle away the inches.
oh yes, forgot weights, though dont overdo it, ive found its better to focus on weights when eating a full calorie diet, and use weights to suppliment cardio when cutting fat. also cycling is good for fasted cardio, because it keeps the heart rate lower so less chance of burning muscle.0 -
Switching from using MFP calories to TDEE -20%.
MFP worked for a month or so but I've plateaued and haven't lost anything in weeks!0 -
1) Hitting rock bottom and deciding that I HAD to do something or I would die. I am only 5ft 3 and I had ballooned up to 179lbs by doing absolutely nothing but sitting on the couch with my laptop, watching tv and eating high calorie, sodium and fat filled junk.
2) Deciding what to do about it, I chose walking at a pace I'd ENJOY for just ten minutes per day, slow enough and easy enough that I would do it again the next day.
3) I did that for 2 weeks, gradually walking 30 minutes per day and noticed that the top of my thighs didn't look so flabby. That was a big motivator!
4) I joined MFP and started logging food. I didn't diet, I just logged.
5) I saw how horrible I was eating so I started adding fresh, real food instead of boxed, canned & frozen food.
6) I started to lose weight. Yay! I also searched the forums on here to get healthy weight loss tips.
7) I started to have more energy. It was kind of like I had ADD. What a change! I moved more, as in cleaning house and walking my dog in addition to my regular walking and lost more weight.
8) I learned to look up restaurant menus online and preplan what I was going to eat, picking healthier choices.
9) I started taking healthier foods to family potlucks and encouraged others to join me in physical activities, games, etc. instead of just sitting around eating cheese potatoes and desserts all afternoon.
10) I discovered clothing that made exercising a LOT more comfortable.
11) Bought a HRM and started biking over summer, then C25K after losing 40lbs in just 4 months.
12) Completed C25K and then finished the C25K bridge to 10K.
13) Started weight lifting 3 x's per week and occasional water aerobics.
14) Now I'm working on eating more protein, fewer carbs, becoming even stronger and healthier.0 -
Switching from using MFP calories to TDEE -20%.
MFP worked for a month or so but I've plateaued and haven't lost anything in weeks!
What is TDEE - 20%?? thanks!0 -
Ridiculously consistent logging. Even though it's ultimately still an estimate, a consistent estimate is incredibly invaluable. Otherwise, it's impossible to make educated tweaks to your programs when appropriate (and tweaks are an essential part of continued progress).0
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Switching from using MFP calories to TDEE -20%.
MFP worked for a month or so but I've plateaued and haven't lost anything in weeks!
What is TDEE - 20%?? thanks!
TDEE = Total Daily Energy Expenditure...in other words, how many calories you burn in a 24 hour period from alllll your activities...
Get more info here:
http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013?hl=road+map+30 -
Planning meals and pre-logging has been one of the foundations of my success thus far. Insanity and running are my workouts of choice - but you have to find which ones you love to stick to them.0
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Workouts: Juilian Michaels 30DS Ripped In 30, Killer Buns and Thighs
Kettlebells
Pilates
Medicine Ball
Running Daily
Daily Meditation: Prayer
Believing In Myself
My Daughter Cheering Me on and looking at me with Admiration
My Co-workers Support
I want too settle Down and Get married, and to have this, I needed too take Care of Me first, mission complete, now if only I could find Prince Charming...I know he's around here somewhere. lol0 -
Cutting my calories worked most for me. I also don't eat most of them back because if I do I just stay the same and don't lose. But that varies person to person, some people have lots of luck eating them all back, some eat a few back, some none.0
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Running, not eating processed foods, workout apps (there are so many of them now!) and of course myfitnesspal!0
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Making sure I had the eating part down before starting to work out. too much too fast makes me overwhelmed0
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MFP and finding the information about eating at a cut of my TDEE, staying active each day (even a 20 minute "mile" walk), not cutting out any foods but eating everything in moderation, and the support of friends!0
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While I've only been working at this for 5 weeks I have had some success and so far the things that I have been working for me include:
1) Tracking the food I eat daily and staying within my calorie range
2) Never telling myself a certain food is off limits. If I want a Blizzard from DQ for example I plan it out and try to eat better the rest of the day. I also researched which Blizzards were the "best" for me
3) Never beating myself up for going over my calories for the day. This is easy to do and it won't hurt you if you do it occasionally. The problem is when it becomes habit.
4) Working out each day. Now this does not mean I go at it hard every single day - I do 3-4 days of more intense working out with lighter days mixed in. For me taking off a day completely disrupts my momentum. For example this upcoming week I have one day I know I won't have the time to do a DVD so I hope the weather cooperates and I can go for a walk around my cousins neighborhood and if that doesn't work I'll run her stairs several times.
5) Surrounding myself with supportive people who care that I'm trying to become healthier
6) Reminding myself that I can do anything I set my mind to
Good luck with your journey!
Created by MyFitnessPal.com - Nutrition Facts For Foods0 -
#1 tip I can think of is don't try to out-exercise a bad diet. I'm not talking what foods you choose to eat because I've gone the route of 'if it fits for the day, I'll eat it", I'm specifically talking quantity. It's way too easy to eat or drink an extra 1000 calories without even thinking about it. Thinking I'll burn it off later at the gym doesn't work. So, like somebody above me said, fix your diet. Find a good calorie target that you can stick with (which may mean setting your goal to lose 1 pound a week rather than 2) and log every bite, especially at the beginning. For exercise, find activities you like, work at your own pace, and keep challenging yourself in every workout. That will make your deficit larger or give you extra to eat, if you choose. More importantly, it will get you FIT while you lose weight.0
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I am still work in progress. But so far this is what has worked for me:-
- being committed 100%
- logging food on MFP
- pretty much eating the same things to start with and then changing foods now and then for a bit of variety
- having a few treats in the house for me, like weight watchers hot chocolate, ww bars, jelly, yoghurt, cookies etc, oh and ice blocks
- exercise which started off as walking and then I started the C25K and finished it. Not I run 30 mins everyday. Often I take the dog for a walk as well and I throw in the odd swim and occasional bike ride
-sorting out my clothes by getting rid of my size 10s and keeping the size 12s. Everything that didn't fit I put at the top of my wardrobe and would try on now and then. Now there is only about 4 things that don't quite fit. It started off being a huge pile
-generally not eating exercise calories
-my fitbit keeps me motivated
Thats all I can think of really. So basically MFP (sticking to calorie goal), and EXERCISE0 -
removing all gluten out of my diet, replace with lean meats, veggies, healthy grains (quinoa)
portion control, I was eating 3x at a meal than I should have
lots of water
strength training....
with those I have lost over 65lbs in about 16 months.
and now recently is food logging. It has kicked things into high gear...0 -
My Fitness Pal!
Also, I try to adhere to the philosophy of not eating your calories. If I do, I am aware of it. It is easy to drink thousands of calories in a day.0 -
Writing down everything and doing low impact exercising with Weight Watchers. I don't believe in the 20% below TDEE because it doesn't at all work for me but I have had great success with Weight Watchers old points system and have finally lost weight and I do it all for free. The main thing is to write down everything and keep track and eat back your exercise calories if you are hungry. I know lots of people who have reached their goals eating 1200 to 1400 calories and then upping those calories with more exercise and also the closer you get to maintenance.0
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The big thing that worked for me was not cutting anything out of my diet. I ate whatever I want, just smaller portions. Yes, this includes stuff like potato chips, fast food, pizza, ice cream, and plenty of other "bad" food. If I wanted something, I ate it. If I went over on calories I didn't beat myself up over it. Maybe I worked a little longer at the gym the next day.
I also did a half-*kitten* workout at the gym involving a mix of cardio, dumbbells, and machines. A buddy and I recently started StrongLifts and we really like it. I love tracking my progress and having a lifting buddy helps with the accountability aspect of it. I was a big proponent of going to the gym solo but having a buddy there is really nice....even though we don't socialize all that much while we're there.0 -
I am the kind who goes from in shape to fat and back again over and over. So this time around. . .
MFP diary worked for me and so do the forums. I have learned so much here. It can get disheartening when people want to fight and troll, but I have learned to weed through all that and have found a few really good people who are actually here to give good sound advice. I am very grateful. Posts like yours helps too. Love hearing experiences, those are as useful as the professional advice found here.
In the past here is what has worked for me. . .
Cutting sugar worked for me too.
As did increasing walking constantly. I would fit it in several times a day even if it was just 5 or ten minutes in between clients at work.
When I began heavy lifting that worked too.0
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