Done with the fat and need support!

amandaleigh1985
amandaleigh1985 Posts: 2
in Introduce Yourself
Hi! My name is Amanda and I'm new to using MFP. I've had an account since 2011 but I haven't used it. I am 29 in September, 5'3" and weigh 265. My bra size is in the H range. Most days getting out of bed is a struggle. I try to stay active after work and on weekends but the additional weight and dissatisfaction and embarrassment with my appearance often make me want to quit before I start. Tonight I feel like something inside me shifted seismically and I found this resolve to leave this restrictive life behind. I'm reaching out to you for encouragement because I have wasted too many of my young years and I can't take it another minute!

Replies

  • Cerakoala
    Cerakoala Posts: 2,547 Member
    Hi Amanda :) Nice to meet you :) I know those feelings you are talking about. You are about my age when I started my journey. Anything is possible you just have to want it :) Start tracking your food now and start building healthy habits day by day. There is so much great advice here. Ask as many questions as you need someone will always steer you in the right direction :) I will send you a friend request :)
  • tezzaq80
    tezzaq80 Posts: 2 Member
    Hi Amanda, ive had MFP since the start of the year but stopped using it (as we do) so am looking to get motivated again and ask for support this time round as well. Im sure we can support each other :)
  • tezzaq80
    tezzaq80 Posts: 2 Member
    You look amazing, what an inspiration you are. Any handy and easy tips you can give would be much appreciated :)
  • CindyMarcuzAdams
    CindyMarcuzAdams Posts: 4,007 Member
    Sending a friend request ax well.

    Cindy

    I am far from being a expert but I cheer loudly...
  • MKEgal
    MKEgal Posts: 3,250 Member
    I am 29 in September, 5'3" and weigh 265. My bra size is in the H range.
    Most days getting out of bed is a struggle. I try to stay active after work and on weekends but the additional weight and dissatisfaction and embarrassment with my appearance often make me want to quit before I start.
    Welcome aboard, and I'm glad you've decided to get healthy.
    It's natural to feel discouraged from time to time, but you have to keep going.
    Remember that you didn't get fat overnight, and you're not going to get fit overnight.

    As a bit of good news, you'll have more weight loss faster right up front to keep you encouraged.
    When you get closer to your goal the rate will slow.

    There are several posts on my blog you might find helpful: exercise, goal setting, and the first one which is about resources.
    http://www.myfitnesspal.com/blog/MKEgal

    According to the CDC's BMI calculator:
    "For your height, a normal weight range would be from 104 to 141 pounds."
    http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/results_obese.html?pounds=265&inches=63

    For now, aim for the top of that range, 141.
    265 - 141 = 124 pounds to lose
    Yeah, that's a BIG number.
    At a nice healthy, gradual, fairly easy 1 pound per week that will take you about 2.5 years (2 years + 20 weeks).
    If you manage 2 pounds a week, it would take 1 year + 10 weeks.
    Read what I said before, about this didn't happen overnight.

    "evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off...
    To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500 - 1000 calories per day to lose about 1 to 2 pounds per week."
    http://www.cdc.gov/healthyweight/losing_weight/index.html

    "Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
    http://www.cdc.gov/healthyweight/physical_activity/index.html

    There are 2 basic approaches to setting your calorie goal:
    1 - Take what you would eat to maintain your current weight & subtract 500-1000 calories per day.
    That would be [2650 - 500 = 2150] down to [2650 - 1000 = 1650].

    2 - Eat what you would need to maintain your goal weight.
    That would be 1410.
    Compared to what you're currently needing (2650), that's a huge change, so don't do that.

    Don't go under 1200 unless you're monitored by a doctor.
    I'd suggest starting with 2100 and as your eating & hunger patterns adjust, and as you lose weight, tweak it downward little by little until you get to 1400.
    When you hit a plateau, think about dropping another 50-100 calories (until you get to 1400).

    If you've had your 2100 for the day and are still hungry, add in 1/3 to 1/2 of what you used in exercise that day.
    It's much easier to control what you eat than to burn off excess.
  • MKEgal
    MKEgal Posts: 3,250 Member
    Forgot to mention:
    about exercise, start low & slow.
    Do what you can do, and gradually build up. That may be adding 1 minute a week for walking, 5 lb every 2 weeks for weightlifting.
    If all you can do right now is walk to the end of the block & back, do that.
    Park 1 row further away than usual.
    Get off your bus 1 stop earlier, or walk to the next stop from where you usually get on.
    Take the stairs 1 flight up, then catch the elevator.

    "To maintain your weight: work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week."
    (The page explains moderate & vigorous.)
    http://www.cdc.gov/healthyweight/physical_activity/index.html

    Go for a 15 minute walk at lunch and another one after dinner 5 days a week.
    Relatively painless and easy.
    To lose weight, you might have to do double that much. (But again, work up gradually.)

    ETA:
    And about goal setting, don't just look at the final number, set little goals along the way.
    Celebrate every 5 or 10 pounds, every time you lose an inch off your waist or hips, every time you go down 1 BMI number.
    Calculate a 10% weight loss, and celebrate every 10%. Even 10% will help your heart, lower your chance of diabetes, lower your cholesterol, etc.
    Fiddle with the BMI calculator (or look at a table http://www.shapeup.org/bmi/bmi6.pdf ) to see when you'll drop out of the obese range into merely overweight.
    Oh, and definitely record your measurements every 2 weeks. Even if you hit a plateau in weight loss, you might be losing fat and gaining muscle, so you'll be trimmer but weigh the same.

    ETA 2:
    If you find advice that seems a bit strange, see if you can find the same info on a reputable site, backed by research. Try google scholar, or the CDC, or PubMed, or even WebMD. (This is why in my blog I put links to where I find info.)

    If the person or site cites "research" done by the company that's selling the product, ignore it.
    If it sounds too good to be true, it probably is.
    You don't need special foods, or to restrict any one food group, or any special drinks or powders. Eat normal foods, in normal portions (other than fruits & veggies - eat lots of those; they help you feel full without adding lots of calories).

    It would be good to check with your doctor to be sure losing weight is a good idea, and you don't have any problems you need to work around. A weight specialist could also help if you have trouble getting your appetite under control, giving you a short-term prescription for an appetite suppressant. That helped me a lot in the first couple months.
  • amandaleigh1985
    amandaleigh1985 Posts: 2
    Thank you so much for the informative post!
  • sue_stef
    sue_stef Posts: 194 Member
    Like others said go slow it will not happen overnight
    my advice
    do it the smart way
    Do not fall for fads
    fad diets
    fad exercise plans etc
    stick with what works
    stick with what YOU can live with
    be reasonable about diet and exercise
    do not be massively restrictive you will want to quit
    make it livable
    eat food you like
    just reasonable portions
  • MKEgal
    MKEgal Posts: 3,250 Member
    Think about some smart cheats. You want something that feels like you're getting away with eating what you shouldn't, something that's rich and tasty and rewarding.

    Sugar free pudding made with skim or 1% milk.
    Sugar-free fudge pops.
    _A_ piece of really good chocolate.
    A large decadent bowl of fresh berries with 1/2 cup of fat-free vanilla Greek yogurt and some honey or stevia (or, if you prefer, an artificial sweetener).
    A beer really doesn't have all that many calories.
    Freeze chunks of banana to make a smoothie without ice cream.
  • Evette1284
    Evette1284 Posts: 1
    Hi Amanda & everyone else here at MFP! I am also new to actually posting & trying to stay focused on losing weight. I understand how you feel & am thankful for all the great positive advice & responses.
  • moniduh
    moniduh Posts: 100
    Hi Amanda and all others!! :)
    I recently started using MFP again and I'm loving it!! I recently found a "buddy" and we're helping each other through the Insanity program, which is really helping me stay focused and committed. So my advice is find supportive friends on here.

    Anyone who would like to add me is more then welcome to. I'm always interested in new friends :)
  • Geloza
    Geloza Posts: 315 Member
    Hi! My name is Amanda and I'm new to using MFP. I've had an account since 2011 but I haven't used it. I am 29 in September, 5'3" and weigh 265. My bra size is in the H range. Most days getting out of bed is a struggle. I try to stay active after work and on weekends but the additional weight and dissatisfaction and embarrassment with my appearance often make me want to quit before I start. Tonight I feel like something inside me shifted seismically and I found this resolve to leave this restrictive life behind. I'm reaching out to you for encouragement because I have wasted too many of my young years and I can't take it another minute!

    Hi, I'm also 5'3" but 32 years old. I know exactly how you feel but for different reasons, I'm sure. I started at 203lbs and have lost 43 so far. I felt like quitting so many times, feeling like I wasn't worth it. After 4 years of feeling that way, time was flying by and I was watching my little girl grow up before my eyes while I wallowed in my depression. If I can come out of my circumstances, you can too! I surrounded myself with positive people and even had to let some people go for a season or two, that were closest to me. Hang in there! Its so worth the commitment that is needed. :heart:

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