I need advice

dutchi2010
dutchi2010 Posts: 47 Member
in Introduce Yourself
Hello all. I need advice on how to lose 23 pounds in 4 months. I don’t want to cut out foods I like I just want to learn how to prepare them differently. Like now I eat meatball salads instead of meatball subs , baked chicken not so much fried chicken., and cranberry lite not coke. I walk 4 to 5 days a week for 30 minutes on a treadmill (1.0 incline and 3.0 mph)Does anyone have any tips?

Replies

  • Shell_1384
    Shell_1384 Posts: 80 Member
    I am fairly new, but I believe it's important to treat yourself every now and then to avoid binging later. It's all about moderation. One suggestion:

    To replace my French fry cravings, I take about 2 cups of snap peas and toss them in 1 teaspoon of extra virgin olive oil with red chili flakes (I like spice), garlic powder, and black pepper. Lay them out on a baking sheet and bake in the over at 375 C for 15 mins, flipping once. Sprinkle some coarse sea salt on top and enjoy! Very yummy :)

    Best of luck achieving your goal! Feel free to add me and we can continue to support each other.
  • trogalicious
    trogalicious Posts: 4,584 Member
    here:

    1. don't trust the initial setup that MFP provides. If you put in the wrong/inaccurate information, it'll tell you to eat an amount that may not be applicable.
    2. Make sure you eat enough.
    3. Figure out what works for you and is sustainable/healthy/long term.
    4. avoid fads. don't buy in to any "Hey, try the twinkie and vodka diet"
    5. Don't cut out anything now that you don't plan on literally giving up forever.
    6. GET A FOOD SCALE. Weigh everything. No, seriously.
    7. Get an HRM with a chest strap. You'll at least have a better idea of what you're burning. It'll be more accurate than the generic info in the exercise database.. and even more than the cardio machines. This is great for steady state cardio (run/walk/etc)
    8. Don't go balls out. You'll burn out. I see 300 lb people show up here, instantly start working out and cutting their intake SEVERELY... trying to cut out all of their carbs at once.. whatever. Take it slow. Figure out how much you need to eat FIRST in order to lose.. then incorporate exercise.
    9. Don't cardio yourself to death.
    10. Take the information on the forums with a grain of salt. A lot of people that have been here for a while.. and have been successful, may seem jaded. They give out GREAT advice day after day, only to be met with people that refuse to listen.
    11. Eat real food. Not diet food. Not "low fat, sugar free, now without X." It's easier to get/find/count.
    12. don't set time restrictions.
    13. measure yourself weekly. Don't just weigh. Measure and take pictures.
    14 BE PATIENT.
    15. Avoid forum topics that have "1200" in the title. It's just full of butthurt. Lots of it.
    16. If you ask a question on the forum, give as much information as you can ("yes, I have a food scale and weigh my food" is worlds better than "I eat a palm full of miscellaneous boiled chicken parts..sometimes.")
    17. Be honest with yourself and honest with us.
    18. This isn't a game, it's about changing your lifestyle. Do that.

    pretty much that.

    ...and don't fall into the "1200 calorie" vertigo of suck because of:

    the typical MFP users does this:
    1. I wanna lose weight, let's try MFP.
    2. OH! Wow, it tells me I can lose 2 lbs a WEEK? AWESOME!
    3. I just sit at a desk when I'm not working out, I guess I'm sedentary.
    4. MFP tells them 1200 calories, and they don't even eat that.. then they work out on top of it.. creating an even bigger deficit.
    5. Lose a lot, fast, brag about 1200 calorie success.
    6. Come back in a few months trying to figure out why they're dizzy, tired, not losing weight.
    7. Get on the forums, ask why they aren't losing.
    8. Get two responses (I eat 1200 and lose) (I eat 2200 and lose)
    9. Argument ensues about who is right.

    Now. That being said. These threads happen hundreds of times per day. Most times, and I mean really.. seriously.. 95% of the time.. people get the 1200 number because they don't put the right information in when they set up the account. There are a great number of people that are trying to help. I'm one of 'em.

    I'm a hardcore advocate of actually finding out what works for the individual.. by means of other calculators, averages, time, practice, and patience.

    Blanket prescriptions of 1200 calories "because it worked for me" is more harmful to the generic new user than the "figure out what you need to eat." Unfortunately, one is a LOT easier to type.

    Find out what you need: http://scoobysworkshop.com/accurate-calorie-calculator/

    and make sure to read: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    this could help.
  • Chickee8586
    Chickee8586 Posts: 155 Member
    trogalicious has got it right!
  • crsawinton
    crsawinton Posts: 96 Member
    You can friend me and I'll try to help, I have an open food journal, I've lost 10 lbs since Jan. 1st, working on the next ten. Portion control is my biggest thing, I don't exercise a ton, mostly yoga/pilates, but watching my portion and making my food accountable has been huge for me. I also allow myself a couple dark chocolate dove promises everyday o I don't go all crazy and binge!!
  • TeaBea
    TeaBea Posts: 14,517 Member
    trogalicious has got it right!

    Yep - lots of valuable info there.

    Also, ditch the time frame. Let's say you lose "only" 15 pounds in that time frame.....that's not failure.....15 pounds is still success. You are working on making lifestyle changes......lifestyle changes will help you keep the weight off for good.

    Weight loss won't be linear....the closer you get to goal, the slower weight loss will be.

    Find exercise that you like....this is the whole "lifestyle" thing.
  • louthejoomoo
    louthejoomoo Posts: 1 Member
    well u allready knwo the answer .. u just have to swap out foods that u like,, ie: i love potato chips and dip, swa p out the chips for some toased whole wheat pita,, for the dip use a salsa mixture with fatg free greek yogurt,,
    yes u cna hav ur meatballs on a salad instead of a heavily carbbed hero or pasta,, irl ,, keep up the good work
    your doing great g
  • deksgrl
    deksgrl Posts: 7,237 Member
    23 pounds in 4 months is about 1.5 pounds per week. While initially you might be able to drop that much, as you get closer to goal weight, the losses come much slower. I agree, don't put a time limit on it, you will only be disappointed by it. You should aim for 1 pound a week, until you get down to the last 10 pounds, then expect half a pound a week.
  • RaggedyAnnazon
    RaggedyAnnazon Posts: 183 Member
    I would recommend some muscle exercises. You burn more calories at rest when you're gaining muscle than you do when it's mostly fat. Walking helps a ton, but maybe add some planks and a few other body weight exercises.
  • dutchi2010
    dutchi2010 Posts: 47 Member
    Thank you!
  • Pabent
    Pabent Posts: 10 Member
    My current goal is to cut out eating late at night. If I have to eat, I have the baby carrot sticks front and center. Then I brush my teeth as to say that is it for the evening.
  • JillKalish
    JillKalish Posts: 1
    One thing that really helped me is changing up my inclines and resistance when I do cardio. It got me out of my rut of the same old same old.

    Good luck I know you can do it! :)
  • laurie04427
    laurie04427 Posts: 421 Member
    I wish there was a way to "Like" Trog's post!
  • CherylG1983
    CherylG1983 Posts: 294 Member
    Jillian Michaels 30-day Shred!
  • jchadden42
    jchadden42 Posts: 189
    I wish there was a way to "Like" Trog's post!


    +1
  • beth4dieting3
    beth4dieting3 Posts: 80 Member
    Trogalicious is really giving good advice, as is everyone else on this thread. You are making substitutes, working out and have a goal - that's a good start. Maybe you have that timeframe for something like a wedding or something like that and I can understand that kind of goal. You want to make sure that you are eating enough food - don't starve yourself. I've gradually worked down from about 2500-3000 calories a day to about 1500-1800 and it's a good place for me at this point. I don't feel like I am depriving myself and yet, am still losing slowly. One thing I have found works well for me is making my lunch my main meal of the day. I only do this if I need to drop a few extra pounds by a certain timeframe. But, I eat breakfast and maybe a heavier lunch. Then, for dinner, I may have something small. I've found that works if I need it in a crunch but it's not long term. The longterm goal would be to find a way you can eat and live without your weight being a constant "diet" but a way of life and being healthy. Check out my blog for other tips. Scroll all the way to the bottom to start at #1. It's not just about food - but is written for people who have struggled with weight/food/self-acceptance, etc. It's 1fatchick2another.blogspot.com. Feel free to friend me here as well or on Facebook (onefatchicktoanother). Take care and all the best, Beth
  • beth4dieting3
    beth4dieting3 Posts: 80 Member
    Oh yeah - log log log! It's a great way to educate yourself and have accountability! And, drink lots of water! And keep reaching out to us!!
  • jkwolly
    jkwolly Posts: 3,049 Member
    I wish there was a way to "Like" Trog's post!


    +2

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