Where to begin...

RunningForHealth
RunningForHealth Posts: 15 Member
edited January 29 in Health and Weight Loss
How do I even start MFP, how does it work! Should I log before meals or after meals? How much water should I take in? What kind of deficit should I have? (I am 125 lbs. and want to lose 10 pounds), I am 5'3. Should I exercise daily?
What kind of tips and tricks do you have to share?

Replies

  • operation_cute
    operation_cute Posts: 588 Member
    How do I even start MFP, how does it work! Should I log before meals or after meals? How much water should I take in? What kind of deficit should I have? (I am 125 lbs. and want to lose 10 pounds), I am 5'3. Should I exercise daily?
    What kind of tips and tricks do you have to share?

    I log before meals so I'm never suprised by what I consumed... really helps to plan :) On average about 8 8oz glasses (note a water bottle is a little over 2 glasses worth), but this includes all liquids except soda and alcohol I believe. at 125 lbs you should be at no more than a lb loss per week, possibly only a half pound, and even more beneficial adapt a lifting plan to focus on shaping your body more since your at an already healthy weight :) Take at least 2 days off per week to rest from your exercise. Measure, log, and weigh everything even if you don't think they matter. Stay consitant, be patient, work hard, and be honest with yourself :) Good luck!!

    Also, healthy choices are not neccessary to lose weight and will not effect your loss at all as long as you stay within your calorie goal, however, healthy food with enough protien, fats, and fiber will keep you full longer, and you can eat way more of it and still be within your goal :)

    In order to decide how many calories to eat you can either use mfp to determine your goals by telling mfp that you want to lose a lb per week or 1/2 a lb and it will give you your daily calorie goal. You will also need to eat back your exercise calories. Or you can go by your tdee (calculators are online) but I suggest the mfp method until you get the hang of everything :)
  • BrittanyMegan88
    BrittanyMegan88 Posts: 670 Member
    Welcome!!

    I can't answer all that but I'd recommend drinking as much ice water as possible. I keep a water bottle next to all day so I don't forget to drink lots, it has measurments on the side too which is helpful. Also, it's easier if you log your meals before eating them at first. Once you've been doing it for a while then you'll have a pretty good idea of how much cal, carbs and stuff are in foods but when you're first learning it's definitely better to log beforehand. Also, exercising 4 - 6 days a week is good, it's best to do a combination of cardio & strength training. I recommend Pilates & weights for strength training. You'll need to take at least one rest day a week from working out though so your body can recover. Good luck with losing that 10 pounds! You can add me if you like too. :bigsmile:
  • RunningForHealth
    RunningForHealth Posts: 15 Member
    These are great suggestions- thank you! How do you stay full in between meals? How many calories would you suggest that I eat per day?
  • chandanista
    chandanista Posts: 986 Member
    You should probably have MFP calculate your calories based on a half pound lost per week (since you have 10 pounds to lose). If you exercise, well there are so many places to start with exercise. Just don't try to do too much too fast. I started out with exercise and moved on to "diet" later, I found it was easier to make one change at a time until I was used to the previous change.

    Browse the threads on here, there are many, many great guidelines and suggestions.
  • grimendale
    grimendale Posts: 2,153 Member
    How do I even start MFP, how does it work! Should I log before meals or after meals? How much water should I take in? What kind of deficit should I have? (I am 125 lbs. and want to lose 10 pounds), I am 5'3. Should I exercise daily?
    What kind of tips and tricks do you have to share?

    You can log before or after as you prefer. I like to log before so that I know where I am and am not surprised.

    The standard recommendation for water intake is 64 oz. (8 glasses) a day. This is the default assumed by MFP as well.

    Enter your vital statistics into MFP, and it will calculate your recommended calories, including a healthy deficit. Understand that, given that you only have 10 lbs to lose, it is going to take time. I would recommend setting MFP to a 0.5 lbs/week loss and, unless you are extremely inactive, setting your daily activity level to "lightly active". Make sure you eat all of your calories every day. There is a temptation to eat less to try to speed things up, but this is actually counterproductive. When your deficit is too large, you tend to burn muscle rather than fat, particularly when you are already near your goal weight, so keeping a small deficit will help to make sure that most of what you lose is fat.

    Exercise is good, but make sure it is sustainable and safe. You don't need to exercise to lose weight, but it helps to shape your body the way you want and promotes overall health. Your best bet is going to be a combination of cardio and resistance training/heavy lifting (you can search the forums for more specific information on these topics).

    If you are using the MFP settings, make sure you eat back you exercise calories. A lot of people don't want to since it seems like it is offsetting the benefits of the exercise, but as stated above, you want a small deficit. If you track you exercise in MFP, it will include exercise calories in your daily amount. So long as you Calories Remaining is close to zero at the end of the day, you are eating the right amount.
  • megsmom2
    megsmom2 Posts: 2,362 Member
    Input your numbers into the MFP program...it will GIVE you a calorie goal. Do NOT tell it you want to lose 2 lbs a week...that is guaranteed to give you a level of 1200 calories---not enough. Go for a pound a week. The deficit is built in...you will lose even if you don't exercise. If you DO exercise...a good idea....eat back your burned calories. The program will prompt you to do that by telling you your net calories. Log everything. EVERYTHING. Brutally honestly. Weigh and measure your food. You can log first or eat first, doesn't matter. Drink water. It will tell you 8 cups...that's ok. Try for that. Good luck! You can do this!
  • BrittanyMegan88
    BrittanyMegan88 Posts: 670 Member
    These are great suggestions- thank you! How do you stay full in between meals? How many calories would you suggest that I eat per day?
    I don't know how many calories you should eat per day but mfp can help you determine that. :)
    Foods with high protein keep you fuller longer, also soups can keep you feeling fuller for longer too. I found that oats really keep me full for a long time so I like to make healthy oatmeal banana cookies. You just mash one cup of rolled oats together with one banana then cook at 350 for about 15 - 20 min. They are super filling & yummy! But yeah, anything high protein is good for keeping you from feeling hungry. Caffeine helps too..
This discussion has been closed.

Categories