To those who have been successful:...
BestcanB3
Posts: 21
First of all..CONGRATULATIONS on your success 
:happy: :flowerforyou: 
:drinker: :bigsmile:
I am relatively new to this site and have read through the forums. I think it would be timely and great if you could please share the ‘secrets’ of your individual inspirational success (I realise that different ways work for different people so if you post here those of us starting out might find something/ideas that might work for us too):
- How many calories did you eat?
- How long did it take you to reach your goal?
- Did you have a high calorie/maintenance/’cheat’ day?
- What (if any) exercise did you do?
- Did you eat some/all/none your exercise calories?
- In your personal experience Top 5 (or however many) tips/tricks for success that worked for you?
Again-well done :flowerforyou: :drinker: and thanks for sharing... ....
:happy: :flowerforyou: :drinker: :bigsmile:I am relatively new to this site and have read through the forums. I think it would be timely and great if you could please share the ‘secrets’ of your individual inspirational success (I realise that different ways work for different people so if you post here those of us starting out might find something/ideas that might work for us too):
- How many calories did you eat?
- How long did it take you to reach your goal?
- Did you have a high calorie/maintenance/’cheat’ day?
- What (if any) exercise did you do?
- Did you eat some/all/none your exercise calories?
- In your personal experience Top 5 (or however many) tips/tricks for success that worked for you?
Again-well done
:flowerforyou: :drinker: and thanks for sharing... .... 0
Replies
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These are a couple awesome threads to read:
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=sexypants
http://www.myfitnesspal.com/topics/show/963088-level-obstacles-lose-weight-target-fat-easy
my suggestions:
- don't expect overnight results. long term results can take a long time achieving
- don't go crazy and set you calorie loss too high / rapid. slow and steady adjustments to your lifestyle are usually easier to achieve and maintain
- you should be active, but you don't have to be crazy about it.
- keep at it, don't give up, and be patient0 -
- How many calories did you eat? I started out at 1200 calories and lost about 50 pounds, but I was hungry all the time and started eating more and gained 13 pounds back got back at after Christmas Of last year and up my calories (did the TDEE), now eating around 1900 calories.
- How long did it take you to reach your goal? Still have 18 pounds to go, but have been at this for almost 2 yrs now.
- Did you have a high calorie/maintenance/’cheat’ day? Yes
- What (if any) exercise did you do? walking 6 miles a 5-6 days a week and added weight lifting about year ago.
- Did you eat some/all/none your exercise calories? No, at the beginning and I do the TDEE method now so it's already accounted for it.
- In your personal experience Top 5 (or however many) tips/tricks for success that worked for you? 1. get a digital food scale and weigh EVERYTHING YOU PUT IN YOUR MOUTH!!! :happy: , 2. take before, during and after photos and 3. measure once a month, 4. drink water and 5. slow and steady is the way to go.
Good luck. :flowerforyou:0 -
I am by no means finished but I started this Journey in aug 13 .I currently have fibroids which I was using as an excuse for my weight gain.
I decied to get serious about getting back into shape.
I have lost about 4 kg since aug taking me to about 5 months.
How did I do this by a combo of tracking foods and exercise weight and cardio .
I was really focus in the begining but 6 months on I had began to lose focus.
I maintain on here in order to log and track and keep me accountable.
other things that help using you tube to follow diferent exercises.
I also used mind-movies to help my focus at the start of my journey.
Having the support of this good and my friends here help also
Janice
I find I need to eat 1400 to stay satisfied but this is made up of my 1200 allowance + exercise
The result my face has transformed since using this app
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- How many calories did you eat? 1420 net in the beginning, then 1700 gross when I got close to goal
- How long did it take you to reach your goal? I lost a pound per week until the last 10, then I switched to half a pound per week. I took two breaks.
- Did you have a high calorie/maintenance/’cheat’ day? No
- What (if any) exercise did you do? Started with just walking, then added pilates, then lifting, and finally running
- Did you eat some/all/none your exercise calories? I ate all of them when I was using the MFP model
- In your personal experience Top 5 (or however many) tips/tricks for success that worked for you?
1. Be reasonable, both in setting goals and in your approach
2. Log accurately with a food scale
3. IIFYM (flexible dieting)-- My primary focus is on getting enough protein and fat and working in veggies/fruit. After that I use my discretionary calories for whatever I want, usually ice cream
4. Lift weights to preserve LBM (and look sexy)
5. Get enough rest0 -
First of all..CONGRATULATIONS on your success :happy: :flowerforyou: :drinker: :bigsmile:
I am relatively new to this site and have read through the forums. I think it would be timely and great if you could please share the ‘secrets’ of your individual inspirational success (I realise that different ways work for different people so if you post here those of us starting out might find something/ideas that might work for us too):
- How many calories did you eat?
> I set mine for "lose 1.5 lbs/week"
- How long did it take you to reach your goal?
> About 18 - 24 months
- Did you have a high calorie/maintenance/’cheat’ day?
> No
- What (if any) exercise did you do?
> A little bit of everything (cardio, weights, running). You won't be successful without exercising.
- Did you eat some/all/none your exercise calories?
> None.
- In your personal experience Top 5 (or however many) tips/tricks for success that worked for you?
> Stick with it. It's a marathon, not a sprint. Change your exercise routine often, try new things. Be disciplined. If you eat it, log it. Own what you eat, no cheating - it defeats the purpose.
Again-well done :flowerforyou: :drinker: and thanks for sharing... ....0 -
How many calories did you eat? between 1500-1600 net
- How long did it take you to reach your goal? 4 months to lose 15 pounds
- Did you have a high calorie/maintenance/’cheat’ day? Every major holiday between Labor Day and Christmas.
- What (if any) exercise did you do? running, walking, step aerobics, boxing
- Did you eat some/all/none your exercise calories? between half and 2/3 of them. I zigzag during the week, so I don't really keep up with how many exercise cals I eat as long as I'm within a weekly deficit.
- In your personal experience Top 5 (or however many) tips/tricks for success that worked for you?
weight your food
have patience
drink water
ignore people that say you have to do whatever the current weightloss fad is
Listen to the fit people on the forums. They know what they're talking about.0 -
-How many calories did you eat? When I began losing, I didn't count. When I hit a plateau after losing the first 40 pounds I cleaned up my diet and stuck to 1400-1600. I wasn't very strict about counting though.
- How long did it take you to reach your goal? I lost 70 pounds in just about a year.
- Did you have a high calorie/maintenance/’cheat’ day? Sometimes more then one day. Treating yourself is a must, or else you will be miserable. Misery makes it more likely that you will quit!
- What (if any) exercise did you do? I started out exclusively running, and is how I lost the weight. Now I am doing yoga, spinning, and some light lifting in an effort to lower my bf%.
- Did you eat some/all/none your exercise calories? I make sure I net at least 1200 calories. So if i go on a 9 mile run that means I have ALOT of making up to do. haha
- In your personal experience Top 5 (or however many) tips/tricks for success that worked for you?
1.) Don't expect results overnight
2.) Don't depend on anyone other then yourself. YOU need to be accountable and not rely on a gym buddy.
3.) Always try new things. Foods, exercise classes, etc.
4.) Educate yourself. Do your own research about what is best for you.
5.) Make habits that you can maintain for the rest of your life.0 -
- How many calories did you eat?
1660 NET to start, including all my exercise calories. That ended up being 2100/day on average.
- How long did it take you to reach your goal?
30 lbs in about 8 months total
- Did you have a high calorie/maintenance/’cheat’ day?
No, but I'd eat at TDEE for a week or two before a major race (I run) so that would be a diet break and carb-loading.
- What (if any) exercise did you do?
When losing I just ran and did Insanity videos and cycling for cross training. Total of about 7 hours/week over 6 days. (1 hour a day 5 days a week plus 2 hours 1 day for a long run).
- Did you eat some/all/none your exercise calories?
Yes, all of them. Always. As measured by my Garmin.
- In your personal experience Top 5 (or however many) tips/tricks for success that worked for you?
1) Protein. Aim for 1g/lb of goal weight. (or whatever macro % gets you closest to that)
2) Fiber. Helps you feel full on a deficit.
3) Real fat. About 30% of calories from fat.
4) Weigh and measure everything you eat. Even if you decide to go over. Track it. At least you'll have real data to look at
5) Patience. Set a reasonable goal (mine was set to 1/2 a pound weekly) and keep going. Do something you can do forever.0 -
- How many calories did you eat?
- How long did it take you to reach your goal?
- Did you have a high calorie/maintenance/’cheat’ day?
- What (if any) exercise did you do?
- Did you eat some/all/none your exercise calories?
- In your personal experience Top 5 (or however many) tips/tricks for success that worked for you?
You're going to get a lot of variation on these replies.
How many calories you eat is strongly dependent on your gender, height, weight, activity level, and personal goals.
I'm 5'4", female, 29, and I weigh ~145 at the moment. I eat anywhere between 1300 and 1700/day (depending on what I've been up to). I'm down about 15 lbs over the last 6 months. It's been slow but steady.
I travel a lot and I am only human, so I often have a couple days here and there eating at maintenance or higher. (Hey, I spent a week in New Orleans. What do you want from me).
I do eat back exercise calories, though not necessarily all. I don't measure the food I'm logging, so I tend to assume I'm underestimating what I'm eating.
I haven't done much exercise beyond walking. I've taken up running in the last month or two and I am just now starting to work on strength/lifting with a personal trainer.
Top 5 tricks:
* Log everything you eat. Literally everything. Put ketchup on that hotdog? Log it. Drink a cup of coffee? Log those 2 calories. This has several purposes. One, it gets you in the habit of logging your food, so you KEEP logging your food; two, you don't fall into the trap of "oh well, I only ate one chip, it didn't count" x 10. One chip might not be worth logging, but one chip plus one chip plus one chip eventually will equal a whole bag; three, it's the only way to get a TRULY accurate idea of what you're eating.
* Measure what you're logging. Studies have shown that people are generally horrible as estimating portion size. Get a set of kitchen scales and it will take some of the variability out of your logs. (Read: you'll see more reliable results, faster). Disclaimer: I do not do this.
* Log before you eat, particularly if you're out at a restaurant (if you're at a restaurant, log before you order!). If you're at Chili's, and you really want that Bacon Cheeseburger, fine -- but seeing 1080 calories show up in your log may convince you that maybe you want to order something else -- or help you to cut the burger in half when it arrives.
* If you don't plan to exercise, get yourself a daily activity tracker like a Fitbit, Jawbone UP, Bodymedia armband, whatever. These will give you a much better idea of what your TDEE really is, and you'll be able to better tailor your calorie goals. (Actually, get one regardless of whether or not you plan to add in exercise).
* Exercise anyway, particularly strength training. The more you do, the more lean muscle mass you'll retain as you lose weight.0 -
I ate 1600 calories gross. Took me about 3 months to lose 9 pounds initially. No cheat days. I grossed 1600 because I run a lot. I didn't eat all of my exercise calories back. For the most part, kept a small deficit.
I've maintained the loss for almost two years, and have actually lost an additional pound. I didn't have that much weight to lose to begin with but I am smaller (4'10") so 10 pounds is a lot on me.
Tips? Nothing too extreme or drastic. Make the small changes. Patience. I can't imagine having to yo-yo diet for the rest of my life.0 -
I'll follow the rules... LOL
How many calories did you eat?
I started around 1750 a day, PLUS exercise calories. I am now closer to maintenance, at 1970 PLUS exercise.
How long did it take you to reach your goal?
I've been working on it for about three years now. Only started tracking calories about a year and a half ago. took a break recently and am back at it
Did you have a high calorie/maintenance/’cheat’ day?
I let myself have rewards. I look at my calories over the week, so if I am at a bigger deficit one day, I may make some of it up the next. I don't have scheduled 'cheat' days, but I do try to fit my treats into my daily calorie alottment
What (if any) exercise did you do?
I run, and I box. Do zumba on my wii.
I am active - walk a lot during the day (to/from work)
take stairs where possible
I have weights downstairs, I want to start heavy lifting, but my time has been short lately and haven't gotten to it yet
Did you eat some/all/none your exercise calories?
I totally do! I depend on them to stay happy. lol I have a big appetite.
In your personal experience Top 5 (or however many) tips/tricks for success that worked for you?
Patience
Calorie Counting
Fewer workouts, with mega burns. (i.e. high intensity)
Supportive friends
Drink lots of water. It is filling and good for you. (This is one I'm still working on)0 -
2200-2400 on average.- How many calories did you eat?
About 2.5 years (100lbs)- How long did it take you to reach your goal?
I eat at maintenance every weekend. Also gorge myself silly at every holiday and vacation.- Did you have a high calorie/maintenance/’cheat’ day?
Cardio in the beginning, gradually gave it up for pure weight lifting. (cardio sucks)- What (if any) exercise did you do?
Every single one, every single day.- Did you eat some/all/none your exercise calories?
Weigh everything accurately and log everything faithfully. There's no point if you don't. You're only cheating yourself.- In your personal experience Top 5 (or however many) tips/tricks for success that worked for you?
Eat as much food as you possibly can while still losing some weight. Even just a little loss will do. Progress is progress. Fast weight loss sounds like a good idea but it almost never is.
Research and educate yourself from well-respected authors. Eric Helms, Lyle McDonald, Alan Aragon, Martin Berkham, etc etc. Dr. Oz does not belong on this list.
If your "diet" has a name, it is a bad idea. For example, Atkins, South Beach, Military Diet, etc.
Weight lifting is awesome.
Drink beer every day.0 -
I am currently eating 2000, aiming to lose 1 lb/week.
I lift heavy, and run.
No planned cheat days, but sometimes it happens. Okay, more than I'd like.
I use TDEE-%, so I don't eat back exercise calories.
My advice? Read the forums, and listen to the people who either have lost a lot of weight or have thousands of posts. Yes, the people who are usually called mean actually have good advice. Put on your adult panties, and listen, and learn. I'm glad I did.0 -
- How many calories did you eat?
5 days at TDEE (lightly active setting) + 2/3 of exercise cals and 2 days at 500cals This is called 5:2 and averages out to TDEE - 20% over a week.
- How long did it take you to reach your goal?
I'm still working on that. I lost 23kg in 8 months and now have about 9kg to go.
- Did you have a high calorie/maintenance/’cheat’ day?
I have 5 of them.
- What (if any) exercise did you do?
Swimming, running, biking, strength training on machines, with dumbbells and own bodyweight (3-5 workouts per week)
- Did you eat some/all/none your exercise calories?
About 2/3 over the course of the week
- In your personal experience Top 5 (or however many) tips/tricks for success that worked for you?
5:2 works for me, because I have never been successful longterm, when restricting cals daily. It's my tool for weightloss and maintainance.
In any case change things one step at a time. Don't do anything radical or that you can't sustain for a very long time. That would lead to failure and probably result in gaining the weight back.
As far as exercise goes - do things you enjoy, try new things and see.
Food wise - cook as much as you can from scratch. Veggies, lean protein and healthy fats keep you full longer than carbs and sugars. Processed foods are often sodium, sugar and calorie bombs.
You don't have to starve to lose weight. Food is not the enemy. It's our portions that are out of whack.0 -
- How many calories did you eat?
1750 calories a day 5 days a week and 500-600 calories 2 days a week
- How long did it take you to reach your goal?
My weight loss if far from linear and my goal has nothing to do with my weight
- Did you have a high calorie/maintenance/’cheat’ day?
Often
- What (if any) exercise did you do?
Walking 4-5 km 5 days a week and heavy lifting 4 times a week
- Did you eat some/all/none your exercise calories?
Yes
- In your personal experience Top 5 (or however many) tips/tricks for success that worked for you?
1) Protein. Aim for 1g/lb of goal weight. (or whatever macro % gets you closest to that)
2) Fiber. Helps you feel full on a deficit.
3) Real fat. About 30% of calories from fat.
4) Weigh and measure everything you eat. Even if you decide to go over. Track it. At least you'll have real data to look at
5) Patience. Set a reasonable goal (mine was set to 1/2 a pound weekly) and keep going. Do something you can do forever.
Copied those because I agree ^^^^0 -
- How many calories did you eat?
Around 1500 NET, usually between 2000 and 2200 total
- How long did it take you to reach your goal?
I started in mid-August 2012 and hit my goal at the end of November 2013. I averaged about a 1 lbs a week but it took me 3 months to lose the last 5 lbs.
- Did you have a high calorie/maintenance/’cheat’ day?
Not a planned one, I would usually go over a couple of days a week, but would usually focus on my weekly intake rather than my daily.
- What (if any) exercise did you do?
Started walking then running on the treadmill at home then switched to more weight based workouts in Feb 2013. Now I do a mix of cardio and weights.
- Did you eat some/all/none your exercise calories?
I would aim to eat them all.
- In your personal experience Top 5 (or however many) tips/tricks for success that worked for you?
1) Patience. You will get where you want to be, don't rush it
2) Don't restrict your diet too much. If you deprive yourself too much you will be more likely to give in to temptation.
3) Don't stress about one bad day because it won't undo all your hard work.
4) Be honest in your logging.
5) Take pictures and measurements. The scale can be mean, but pics and measurements will show progress when the scale is not.0 -
Thanks so much guys- I know I don't know you but I feel so so proud of you because I know the effort, focus and dedication that went in to your well deserved results :flowerforyou: :flowerforyou: :flowerforyou: :drinker: :drinker:
The big thing I am hearing (probably because I need to focus on that myself) is to be patient and consistent and not let one bad day derail all the good efforts. A friend of mine recently lost about 60lbs and she said that 'we all know what to do- it's a question of doing it!' I agree but I think that that takes PATIENCE and CONSISTENCY and while very doable, realistically takes focus and mental commitment, and then the sky is the limit
@ MireyGal76 Yes rules are important....sometimes
thanks for the links:flowerforyou: . I agree with you about realistic everything!!! Re exercise. I have found in the past that if I work it in to my daily life i.e cycling to work-that works for me!!! Good luck on the last 5lbs! :flowerforyou:
@chirstianwife thanks what a great weight loss!!! I'm going to try and weigh in once a month because I would like my focus to be more on good choices rather than numbers on a scale etc (I avoid cameras though 
:glasses: . -well done you you are almost there:flowerforyou:
@millionaress well done on taking the decision and committing to being serious:flowerforyou: Your face looks fab:flowerforyou: Must look into mind movies -I love positive affirmations and that kind of thing:flowerforyou:
@ILiftHeavyAcrylics I hear you about being flexible and getting enough rest-sounds very realistic and sustainable- thanks :flowerforyou:
@sarge well done Great idea to be active in general-(I try to do that) and being disciplined!(THAT I could do better on ...and I will )
@hollydubs85 great advice thanks-love what you said about enjoying holidays! a person has to be realistic
@ TheGymGypsy 70lbs in about a year is what I am aiming for...hopefully this time next year I will be in your shoes! Well done:) Thank you:flowerforyou:
@ mrsbigmack great idea to incorporate a 'diet break' before a race-great to focus on making lasting choices that a person can sustain:flowerforyou:
@ Followingsea thanks I love the variation in replies because I think that gives everyone a chance to find what suits them and shows that there is no 'right' answer :flowerforyou: sounds like you have a v balanced approach! I like what you say about logging in restaurants and how that could help a person make better choices:flowerforyou:
@essjay76 well done on your success AND for maintaing it:flowerforyou: . I think its all relative and 100lbs to one person could mean the same as 10lbs to another :flowerforyou:
@dopeitup what a great weight loss total-well done! Great idea to eat at maintenance at the weekend-v realistic-I think I will do that once a week for now Agree with you about if your diet has a name it's not going to be the best!!! As they say.... common sense is not so common nowadays!!
@Jtick even if those high calorie days happen more than you'd like-sounds like you have got them covered-well done-I'm all for listening an learning!
@flumi glad the 5:2 works for you and I love what you say about not being too radical-I think that's where a lot of people trip themselves up even with the best of intentions!
@Yanicka1 I love that your goal has nothing to do with your weight. Since I joined I have been focusing on being more balanced and exercising and haven't weighed in a couple of months-was doing great but Christmas happened :blushing:
@Zelinna you look fantastic-if only so many of us could realise that in 1 year of 1 lb per week we would be 52lbs lighter it would make life so much simpler!!!
Thanks all-lots to reflect on and hopefully this time next year I will be able to offer words of wisdom to others:happy: :flowerforyou: :drinker: 0
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