Less than a Week and I love MFP

MarkMatzke
MarkMatzke Posts: 3
edited February 14 in Introduce Yourself
I am 47, and was using smoking to keep the weight off. Then I had to drop that due to the government and my employer fining me so much money. That was not hard to do, I only smoked to keep the weight off. It's been 3 months, and I am actually loosing weight (more worried about when I stop the patch). I did buy a treadmill and should be delivered next week for my main mode of exercise.

My request for advise is: For a good OLD boy who has never had an issue playing minor sports, or helping a buddy move, how and what should I start with? Weights, sit ups, push ups... Nothing is out of the question, but looking to ramp up to good habits so I can actually start to eat a bit more. (6-1, 224, with a goal of 195)

I want to have a steak, and few vodka tonics once in awhile, and yet, I don't want to get up to over 250 again!

Replies

  • lynn_glenmont
    lynn_glenmont Posts: 10,176 Member
    You don't say what daily calorie target the MFP calculator recommended after you provided it with your data and weekly weight loss goal, but if it seems too low, did you tell MFP that you want to lose two pounds a week? Two pounds a week requires a daily deficit from maintenance of 1000 calories, which can often feel like too little. If that's your situation, you might consider editing your goals at 1.5 lbs or 1 lb a week (or even a half pound, but with the amount you have to lose, you should be OK at 1 lb or 1.5 lbs for a while).

    Also, many people average their calories across the week (this works well with a weekly weigh-in, rather than a daily weigh-in, I've found), so that if you consume, for example, 150 calories below goal on Monday, 100 below on Tuesday, 100 below on Wednesday, 200 below on Thursday, and 100 below on Friday, you can eat an extra 650 calories above goal on Saturday or Sunday (or split the extra calories between the two days).



    Also, remember that if you consume more calories than your daily target, but below your maintenance level, you're still at a deficit for that day, just not as big a deficit as you'll need, on average, to lose weight as fast as you told MFP you wanted to. But you're still losing.

    Anyway, the point is, there are ways to have a steak and vodka tonic, even before you build up to big exercise calorie burns. (Oh, and be careful of assuming that the calorie burns for exercise in the MFP database or even what your treadmill tells you are right. Everyone will tell you MFP and machines both overestimate, and will suggest you use a heart rate monitor -- or just eat back half your exercise calories.)



    ETA: Welcome to MFP! And congratulations on quitting smoking! :flowerforyou:

    When you get a chance, you might want to take a look at what must be the most widely recommended post on MFP: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • nancybuss
    nancybuss Posts: 1,461 Member
    Welcome!

    Congrats on quitting smoking

    hope you love the treadmill. thought I would but didn't. Finally found my connection with certain home DVDs.

    you are NOT old... if you are then I'm in trouble because I'm a year older......

    We've got this.... we are young and fun and ready to take on any challenge
  • MarkMatzke
    MarkMatzke Posts: 3
    Lynn,

    Thank you for your response. My goal is set for 1970 Calories (470 deficit) for .9 pounds a week. I was told by my physiologist (work emp asst line), that I should be at 195, so that's my goal, though all I really want is to not gain while not smoking.

    You are right about averaging for the week, really what this program does for me is raises my awareness on what I am putting into my body. I am almost more interest in the vitamin / protein / fat counter than calories. (Not yet fully understanding the data, but fun just the same).

    Not sure about the exercising comment you made, but it does make me more aware of a possible issue, and I appreciate it.

    -Mark
  • MarkMatzke
    MarkMatzke Posts: 3
    Nancy,

    LOL, you are awesome, just the encouragement I needed (realism and humor). Maybe Craig's list will have a treadmill listing from me soon (I hope not).

    God bless and thanks!
  • Nix_Way
    Nix_Way Posts: 201 Member
    I personally can't say enough good things about just plain ol walking!! I think cardio is wonderful for starting out. After you get more into the swing of things, if you can, get a personal trainer at a gym to show you what kinds of strength training you should do.

    Again, at first just concentrate on what/when you eat and try to stick to your daily calorie goal. Then slowly add in some cardio. Then you can go from there! :)

    Glad you are liking MFP!! I love it too!!! : )

    Nix
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