I dont know what do to!

sophiabaileyy97
sophiabaileyy97 Posts: 19
in Health and Weight Loss
I've been trying to lose weight for a long time now.. and I've finally had enough! But I'm confused still.. What foods should I avoid and what foods should I eat more of?? And what exercise should I do? My goal is to lose 13kg by March 29th next year, as thats when I run a half marathon! Can anyone help me please??
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Replies

  • squatsandlipgloss
    squatsandlipgloss Posts: 595 Member
    Welcome. First of all, that's a very good, realistic goal that you set. I think you should figure out for yourself what you want to do. Main thing: eat less calories than you expend on a daily basis. And then see what foods you want to cut out of your diet.
  • Richie2shoes
    Richie2shoes Posts: 411 Member
    Read this thread.

    http://www.myfitnesspal.com/topics/show/937709-in-place-of-a-road-map-ver-3-0
  • twinkychops
    twinkychops Posts: 228 Member
    If it's any help, I cut out things like bread and pastries, they were my worst downfall try to eat cleaner more fruit and veg etc....and regular exercise, what do you like doing? I've discovered a love of kickboxing since I started my journey :)
  • sophiabaileyy97
    sophiabaileyy97 Posts: 19
    I think for the first month I will eat the 1500 cals the MFP has said I should eat and see how much I lose, I'd like to lose 5 kg by August 1st, which is in 4 months from now. Then lose another 5 kg before December 1st, which is 4 months after that, then slowly lose the last 3 in the last 3 months of December, January and February.. is this realistic or should I change these goals?
  • sophiabaileyy97
    sophiabaileyy97 Posts: 19
    Well I love running! I am training for a half marathon as of 29th of March, thats why I really want to lose the weight, other than obviously being healthier and looking better! So I plan to run a lot! I also have some 2kg weights and a gym ball, so I can do some home exercises on that, as I cant really afford the gym (Student!)
  • astrampe
    astrampe Posts: 2,169 Member
    Depends on your exercise program - training for a half marathon would require fuel - and 1500 does no look like enough...If you eat that plus whatever you burn running, it might do the job...
    Good luck!
  • sophiabaileyy97
    sophiabaileyy97 Posts: 19
    But I would really love to try kickboxing!!
  • Shawnzgirl78
    Shawnzgirl78 Posts: 148 Member
    The most basic way I found best to start is
    1- Cutting out Sugars!
    2- Bad carbs must go - white bread, pasta...
    3- Water water water!!!!!

    Eating more protein, fruits and salads is what got me on track, realizing how I felt and what I craved, or didn't, by eating this way.
    The more you read about nutrition and exercise, the more you can incorporate..

    *A mix of cardio and strength is the most amazing workout
    You could start though with just riding bike or fast walking
    It depends on if you go to a gym or what you are interested in doing
  • sophiabaileyy97
    sophiabaileyy97 Posts: 19
    But I'm worried I won't lose as much weight if I do that.. I'm the kinda person that if I get discouraged I fall apart diet wise :( But I think to be on the safe side I will do that and see how it goes, thank you!
  • sophiabaileyy97
    sophiabaileyy97 Posts: 19
    Thankyou! Does anyone have any tips on how to control you're appetite? Im the queen of falling for temptation.. I also because I'm studying at the moment get emotional hunger (even if I'm not even hungry!), does anyone have any tips to help against this?
  • wswilliams67
    wswilliams67 Posts: 938 Member
    1. Remove ALL processed sugars. Use Stevia or Truvia as a replacement.
    2. Reduce Sodium intake to between 1500-2300mg A DAY.
    3. If it's in a box or a plastic bag (other than frozen fish/chicken breasts)... AVOID IT LIKE THE PLAGUE!
    4. If it's white... it ain't right. Avoid processed flour products. Go for whole grains.
    5. Lots of green leafy veggies.
    6. Remove cow's milk from your diet. Substitute with almond milk.
    7. When shopping, stay on the perimeter of the store, that's where all the fresh stuff is.
    8. WATER WATER WATER! Drink 1/2 your body weight in ounces daily. So if you weight 150lbs... drink 75 ounces of water daily.
    9. Use a fat meter, mirror, clothes as your main measuring tools, not the scale. The scale lies... daily.
    10. Do not deny yourself a treat from time to time. Just keep it as clean as possible and within your daily macros.

    Good luck!
  • sophiabaileyy97
    sophiabaileyy97 Posts: 19
    I'm moving to Copenhagen in July so riding a bike will become an everyday occurrence!
  • Reedern
    Reedern Posts: 525 Member
    Thankyou! Does anyone have any tips on how to control you're appetite? Im the queen of falling for temptation.. I also because I'm studying at the moment get emotional hunger (even if I'm not even hungry!), does anyone have any tips to help against this?
    I have this same issue, but I find that if I can stick to a good meal plan and exercise for 2 solid weeks, then it all works itself out. You have to get past that initial shock of having to tell yourself "No, I don't need it!" I find that for me, when I exercise hard, I won't eat as badly because I don't want to undo the work I just put in. I say give yourself 2 good weeks of sticking to it and see how you feel. You might surprise yourself. Good luck... (I am having this issue currently after having my 2nd child and it's so hard)
  • sophiabaileyy97
    sophiabaileyy97 Posts: 19
    Thankyou! I've never tried almond milk, but I love almonds! I'll give it a try :)
  • wswilliams67
    wswilliams67 Posts: 938 Member
    Thankyou! Does anyone have any tips on how to control you're appetite? Im the queen of falling for temptation.. I also because I'm studying at the moment get emotional hunger (even if I'm not even hungry!), does anyone have any tips to help against this?

    1. Water
    2. A clean protein source (whey shake or chicken/fish)

    For study snacks try roasted almonds (unsalted) or sunflower seeds. A lot of it at first will be psychological and habitual. Once you've purged the sugar from your system the cravings should go away, but then the habit of snacking will have to be addressed. It's okay to snack, just don't eat crap snacks.
  • Suzanne106
    Suzanne106 Posts: 149 Member
    I don't believe in cutting any food out; that's just not realistic. Life is meant to be enjoyed and that includes all foods. If you deprive yourself you'll fall off the band wagon and eat everything in sight. Everything in moderation. Good luck and enjoy!
  • wswilliams67
    wswilliams67 Posts: 938 Member
    Thankyou! I've never tried almond milk, but I love almonds! I'll give it a try :)

    You can get unsweetened almond milk and throw a packet of truvia in it. It's awesome. It also has more calcium than cow's milk without all the fat and lactose.
  • andreamossy
    andreamossy Posts: 16 Member
    hey I have found when I am craving something or want to eat after supper, I tell myself I can have it after I have a cup of tea. And usually after I have my tea I don't want it anymore! It doesn't always work but it definitely gets me through a lot of cravings. Good Luck!
  • sophiabaileyy97
    sophiabaileyy97 Posts: 19
    I definitely know where you're coming from! It's so hard.. that's what I think the whole reason that I haven't been losing weight!
    That's a good idea, you will probably be too tired to eat anyway after a long day of working out hard!


    Its getting difficult because I have to fit in studying around my workouts, but I'm determined to do it. It does mean I need to get up at 5:30 every morning to go on a run and walk my dog before school every morning! I finish in 2 months time, so after that I will have 2 months to do nothing but workout and focus on the weight loss. And by the time I start school again it all should be a routine for me. It must be more difficult for you too having 2 kids, and then don't finish in two months!! Good luck to you too :)
  • sophiabaileyy97
    sophiabaileyy97 Posts: 19
    I have recently been loving tea... I will definitely give this a try!
  • sophiabaileyy97
    sophiabaileyy97 Posts: 19
    Do you know where to get it?
  • themommie
    themommie Posts: 5,033 Member
    to control your appetite and trick your mind into thinking you are eating more try chewing gum , munching on carrots and apples, air popped popcorn, if you really want something sweet have a sucker it takes along time to eat it, gives you something sweet and doesnt have many calories, most have about 60=80 cals, I hope this helps. The important thing is to stay within your calories and get in some exercise daily even if it is only a short walk.....good luck
  • bcattoes
    bcattoes Posts: 17,299 Member
    I think for the first month I will eat the 1500 cals the MFP has said I should eat and see how much I lose, I'd like to lose 5 kg by August 1st, which is in 4 months from now. Then lose another 5 kg before December 1st, which is 4 months after that, then slowly lose the last 3 in the last 3 months of December, January and February.. is this realistic or should I change these goals?

    I think it sounds realistic as long as you are talking about 1500 net calories rather than total calories. Net is what MFP recommends. The software is designed for you to track exercise and eat the extra calories.
  • sophiabaileyy97
    sophiabaileyy97 Posts: 19
    Thats a good theory to live by.. I guess I'm still young and need to enjoy life as much as food! (in moderation..)
  • psych0kitty
    psych0kitty Posts: 313
    Thankyou! Does anyone have any tips on how to control you're appetite? Im the queen of falling for temptation.. I also because I'm studying at the moment get emotional hunger (even if I'm not even hungry!), does anyone have any tips to help against this?

    Protein, fat, and fiber. That, IMO, is the holy trinity of fullness.

    As far as emotional eating, exercise will help this. As you exercise, your mood will improve, and emotional eating will decrease. You can also try a supplement like 5-HTP (I take it and it helps).

    People have been telling you to cut out this and that, and I wholly disagree. The way you start is to ADD things, like leafy green vegetables and other whole nutritious foods. Cutting things out that you like is the perfect recipe for failure. Start replacing white bread with whole wheat bread, for example. Replace processed foods with homemade ones - if you want a cheeseburger, make it yourself. In fact, a bacon cheeseburger with avocado is ridiculously satisfying and will keep you full for hours. Just make it yourself so you know what's in it.

    Log what you eat every day, no matter what it is that you eat, and you'll start to recognize patterns and things you could easily replace or do without entirely. This is a lifestyle change, not a diet, and that's how you will be able to sustain it for life.
  • sophiabaileyy97
    sophiabaileyy97 Posts: 19
    Thankyou for the advice!!
  • bearwith
    bearwith Posts: 525 Member
    Do you want me to look at your diary for you? How much exercise are you doing?
  • Elias1877
    Elias1877 Posts: 8

    5. Lots of green leafy veggies.
    8. WATER WATER WATER!
    9. Use a fat meter, mirror, clothes as your main measuring tools, not the scale.

    Good luck!


    ^^^^there,fixed.

    I would say you know very little about nutrition and fat loss and should probably not give out too much info on it. Almost everything your wrote in your post was complete bs.

    Im in contest prep right now, and still eat most the things you said to avoid, and am consistantly cutting fat and getting leaner. its all about cals in vs cals out. burn more than you eat and you will lose weight. hit your fat/protein minimums and fill the rest with whatever you choose and you should see results.
  • sophiabaileyy97
    sophiabaileyy97 Posts: 19
    Yes... I have found in the past that I fail almost immediately if i just cut out foods.. Ive been told to learn one new healthy recipe per week, and cook it. Then after 7 weeks I have one for everyday! Can't wait to go shopping now!
  • TR0berts
    TR0berts Posts: 7,739 Member
    I've been trying to lose weight for a long time now.. and I've finally had enough! But I'm confused still.. What foods should I avoid and what foods should I eat more of?? And what exercise should I do? My goal is to lose 13kg by March 29th next year, as thats when I run a half marathon! Can anyone help me please??


    Avoid food you don't like.
    Eat the food you do like in moderation - as long as they fit into your Calorie and nutrient goals.
    For exercise, do what you like - that way, you'll be less likely to not do it. But, if you want to run a half-marathon, then running would be your best option.

    Don't make it any harder than it has to be.

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