desperate need of support.
mamadriver13
Posts: 33 Member
Tomorrow I start MFP...I am scared to death! I am 26 years old, 5'5 and weight 245. I have a wonderful husband and 3 small kids who need their wife/mom back. I have completely consumed myself with food the past few years and there is no hiding it. I will start a diet, quit, eat, be miserably fat, and then start again. This vicious cycle has to stop. This sounds embarrassing to say, but I think I am addicted to food. It affects my mood, etc...and I am tired of it. Physically and Emotionally. My kids deserve better, and I deserve better. Will be looking for tons of support for the months to come- but I wanted to ask...I just joined the gym and plan to go at least 3 times a week. I think the part I am struggling with the most is WHAT to eat and what to steer clear from, like gah, I wish it was easy enough just for something to make me a food agenda, and whatever it says, i eat! I could follow that much easier! What are some good breakfast, lunch, and dinner menu ideas that I could eat to help me stay on track? Also- what workouts should I be doing? I always just find myself on the treadmill...Any tips will help. Am looking to lose about 85lbs (really only focused on the first 50 for now)...Thanks in advance!!
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Replies
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I'm with you! I'm 26, 5'0 and 250lbs. I'm getting tired of having to "start over" so many times. We can do this!0
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why tomorrow?0
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Low impact high intensity workouts, and then maybe branch out into more higher impact stuff if you can, and just start making small changes with the food, cut out soda, stop snacking too much, etc.0
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this, &why tomorrow?
keep your promises to yourself- this is the best advice I have.0 -
I'm right there with you!!! 247 lbs. 5' 5". Just diagnosed with pre-diabeted Type 2. Gotta get going!!! I'd love to help support you! I'm not new to MFP, but I'm just getting back after being gone a while. Friend me if you want!!!
Welcome to MFP and GOOD LUCK! :flowerforyou:0 -
why tomorrow?
This.
And my tips are to log EVERYTHING, even if you go way over. And don't worry about what to eat, eat what you enjoy, just make it fit into your calorie goal. You will be much more successful that way.
Good luck.0 -
Look up Authority Nutrition food addiction. Im on day 50 of working on not being a food addict anymore.0
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Feel free to add me for support! I have been logging every day for the past 208 days and have lost and kept it off without rebounding. I know if I don't log and keep my calories in check it will come back. Just a few tips I have found that have helped me on the journey..
Make sure you log daily and be honest. Weigh your food. Don't guess what size it is or how much it weighs.
Drink water (at least 64oz should be your daily goal).
Don't fall into the 1200 calorie per day trap. Set your goal for 1 lb per week. Even though it will be a slow loss it will be a sustainable loss. Most people start gung-ho with 1200 calories which quickly makes them feel like they are starving (because most of them are after not watching their calories for however long). You will lose!
Watch your sodium intake. You can do this by limiting or avoiding processed foods. Even prepackaged diet foods are laden with sodium. Try to set a goal of no more than 2300mg daily.
ALSO...NEVER GIVE UP! Set your goal and accomplish them weather it is for you, your kids, family. You CAN do this! Even if you have a bad meal/day/days/week...you can always start over with the next opportunity.
Best of luck to you and I hope this helps!0 -
Tuesdays are the start of my work week and it is just easier for me to track that way- I guess there is no reason to 'wait' at all, I am just starting to LOG tomorrow. Going home tonight and ridding my fridge and pantry of all temptations!
What are some good breakfast suggestions?? (I never used to eat breakfast so this is going to be a whole new, (BETTER) world to me!)0 -
This sounds embarrassing to say, but I think I am addicted to food. It affects my mood, etc...and I am tired of it. Physically and Emotionally.
It's not embarrassing to admit that at all. It's brave.
A good friend of mine is a member of OA and it has been a tremendous help for her. Look for a 12 step program near where you live. It could make all of the difference for you.
Best of Luck!0 -
My advice? Don't worry about WHAT you're eating right now. Worry about being honest with yourself. Commit to logging every single bite of food you consume. Do that for two weeks - completely (EVERY BITE) and honestly (EVERY. SINGLE. BITE.), and you'll find yourself making different choices almost by accident. You can do this!
One more piece of advice - you didn't put weight on over night - it won't come off over night. I've lost over 60 pounds, and it took me nearly 18 months. But it took me 13 years to creep up to that weight. With patience and determination, you can get healthier, and look and feel great. :flowerforyou:0 -
Be kind to yourself. Track what you eat, even if it is over. I like doing 7 or 30 day challenges. 7 day challenge - add more fruits and veggie into each meal. It's a marathon, not a sprint. Yay for you for starting!0
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Well everyone has their own approach to the food aspect. A lot of people "eat clean" and some people choose IIFYM.
I do IIFYM. I like it because it gives me flexibility. I can enjoy myself in social settings or just simply have a treat when I want it. IIFYM stands for 'if it fits your macros'. It serves as an answer to that age-old question "is it okay to eat this?" Basically, you would have to research the macronutrient and micronutrient content of your food and make a judgment call based on what you have already consumed, what you plan to consume, and what macro goals you have set for yourself.
The concept is essentially just watching what you eat. You can modify your diary to add specific micronutrients. For example, I monitor electrolytes as I tend to be a bit sensitive to imbalance.
I would also suggest that you do a little research on the macronutrients so you can make wise choices about your macro goals. A lot of people have a tendency to want to omit fat from their diet, but dietary fat regulates hormones that can affect your weight loss.
I hope this post was helpful. Best of luck!0 -
why tomorrow?
Welcome to the party....feel free to add me.
The past is done. The future will be here soon enough. What you have to do is focus on today & today only. Its all we have to work with, my friend.
I woulda been dead in 5 years if I hadn't made this commitment. All signs were pointing that way.
Just a few things the MFP tribe and common sense has taught me:
1) This is a thing you DO, not a definition of who you ARE. Just like laundry. Take the emotion out of it wherever possible. I cannot stress this enough.
2) My approach? This is a lifestyle change, not a diet. So there is no finite number of days that I am trying to get to. I will be logging in and logging food for the rest of my life, because:
a) This program works
b) I don't want to die young and I was headed that direction
3) Try to remember - We are the results of the choices we make every day, whether those choices are good or bad. Make as many good choices as you can, and the ship will stay steady. At the end of the day, we are the man in the mirror. We are accountable to ourselves and no one else. We cabhelp you with getting there, but the doing is up to you. Leave rationalizing at the door, and be honest with yourself. Its the only path to long term success
Cal tracking is considered a good choice (whether boring or not) because it tells you where you really are (just like your check register tells you your balance) - remember to be honest with yourself all the time. Ultimately, you will achieve that which you are seeking much sooner.
If you will commit to doing the work, your MFP tribe will commit to helping. WhY? Because that's what we do. And we have ALL been there.
Three months ago? I couldn't move. Saturday? An hour on the treadmill and was craving more when I left
You got this.
Fsunami0 -
I would suggest you try to keep things varied and interesting. Try out different things for each meal and see what works for you in your routine and what you like/don't like. Try to keep a balanced diet and incorporate small amounts of things you like into your allowance.
This is about eating for the future not a short term fix so it is worth spending a few weeks experimenting with foods, trying new things and working out what works for you.
Also, any excersise that you can do is fine- just get active where you can and incorporate it into your life. Use this as an opportunity to try out different things- walking, swimming, gym classes etc.
Write down the reasons why you want to lose weight and go back to them when you are feeling disheartened. This isn't a quick process but if you stick to your calorie allowance and get active, you will get there.
Good luck.0 -
Not that you need a gadget to make this breakfast, but I got the breakfast sandwich maker from Hamilton Beach as a Christmas gift and it's a great way to make it seem exciting to make yourself a decent breakfast. if you put a whole wheat English muffin in there with two egg whites and a slice of American cheese, it's filling and it's only around 250 calories, I think. Other breakfast ideas that I like are nonfat vanilla yogurt with blueberries and granola, peanut butter on a whole wheat english muffin or whole wheat bread, half a turkey sandwich on wheat, or, if I'm really in a hurry and don't want to prep anything, a Cliff bar or just dry shredded wheat cereal that I throw into a baggie and eat in the car or at my desk at work. Good luck!0
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First, what kind of diet(s) have you tried in the past? If they are too restrictive, then that may account for the bouncing back and forth. Find an eating plan that is sustainable for the LONG-TERM, not a fad diet that you'll last a week on.
Second, allow yourself small failures. Did you have a cupcake after lunch because it was your co-worker's birthday? Big deal. Log it and move on. A lot of times, I will beat myself up for not being "perfect," and I end up throwing up my hands and saying, "Screw it...I'll just eat what I want." Which, of course, does NOT work. A good reminder is "NEVER TWO IN A ROW." If you mess up one meal, don't let yourself mess up on the next one. Or if you mess up for a whole day, get back on track on Day 2.
Third, what are your biggest obstacles that cause you to go off track? Write them down, and come up with a way to circumvent them. Have a plan. Sadly, eating at home is my biggest obstacle because I hate to cook. My solution so far has been to use my Crock Pot as much as I can. I can cook several servings at once, and freeze the remainders for leftovers another week. I'm also looking into prepping and/or cooking meals for the entire week or month, but I haven't quite made that step yet. But...it's a plan.
Best of luck. I have been (and continue to be) where you are now. There is lots of good advice here, and plenty of support, so you have a running start!
Best of luck!0 -
YOGA! It's the greatest thing. doyogawithme.com is a fantastic place to start, but I recommend a class.
If ever you feel a bit discouraged, take daily strolls in beautiful scenery. Play games outside with your kids! Skip a whole 5 blocks. Just get up and get active eery day.
Always try to add some strength training, alternating between legs, arms, abs and back. Aim for 30 mins of intense cardio a day, whether rowing, stair stepping, elliptical or stationary bike. Running is the best imo, but not everyone's a runner.
As for the food thing, you're gonna want to start being completely restrictive from day one, and I'm telling you, that's not gonna work. You might be able to restrict for a day or two (hell even a week), but the minute you accidentally-purposefully eat a whole bag of candy in one sitting, you're going to feel like a failure and want to give up. YOU DON'T HAVE TO SAY GOODBYE TO THE FOOD YOU LOVE. Moderation is key! If sweets are your thing, have one a day, AFTER your work out. You like fried foods? Fry some zucchini or mushrooms in good old sunflower or vegetable oil. Also, learn to sub out healthier options. In a time crunch and only have time for fast food? Wendy's has great salads and their chilli isn't too bad for you. Sonic's grilled chicken wraps are alright. Chik fil a is my go to, the market grilled salad w/ berry balsamic is the BOMB! Ditch the ranch and try some vinaigrettes. Side salad instead of fries. More fresh, less processed. Log what you eat. Don't punish yourself. Accept who you are at this moment, and envision who you want to be.
Buying some diet and nutrition books will help you sort out your own plan, but if you have the funds, get a nutritionist and a trainer.
Above all, realize it will take work and diligence, but it doesn't have to be torture. Find your niche, the healthy foods and fun exercises YOU love. It'll take about a year to be exactly where you want to be, but hey, what do you have to lose? SOME POUNDS. We're here for you chick. You can DO this.0 -
Oh-- if you're eating on the road. Starbuck's has a reduced fat turkey bacon breakfast sandwich that is good, filling and not bad on calories. (It's in the database.) Also, their perfect Oatmeal is like 160-ish calories plain and another 100 calories if you add the packet of dried fruit to it. It's pretty good!0
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There are no particular foods you need to steer free from as long as you don't have any allergies or intolerances. Just log everything meticulously and hit your macros. If you don't already have a food scale, buy one. They are the only way you can know exactly how much of something you are consuming.
You got this!0 -
I'm 37, 5'5, 200.5 lb's as of this morning. When I started this journey I was 289 lbs. I carried the weight around for over a decade and gained it all in about a year after I lost my brother in 2000. I am absolutely a food addict. Scientist are paid millions of dollars to perfectly layer salt, fat, and sugar in processed foods so that your brain is stimulated in the same way that an alcoholics is when they have a drink. Learning this I finally understood that I had to work hard to change my taste buds. I also had to make a true commitment not to quit. No matter what! Trust me I ate pizzas and cried along the way at times, but I kept my resolve to do better at the next meal and to keep educating myself on what is truly good for me in terms of nutrition and fitness. I read articles, recipes, and blogs on a regular basis. I ask my other friends who are trying to live healthy what they are eating all of the time. I started out not being able to walk hard for 20 minutes and now I can run 3 1/2 miles and lift really heavy weights. You can do it!!! Someone above posted that you should track no matter what: yes!!! I read success stories on MFP on a regular basis to keep me motivated. It takes time and energy and being willing to unlearn bad habits but it is not nearly as hard as walking around hating the way we look. And guess what? Eventually whole real foods taste better than the crap we buy in boxes! I promise!0
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The foods you eat depends on what you like! My breakfast is normally a greek yogurt. However, sometimes I make muffins for my BF's breakfasts--I've adjusted the recipes some so they're a bit healthier. Then I'll have a muffin and a piece of fruit. On the weekend, it's often eggs.
To start with, eat your normal foods, just be conscientious of how MUCH you're consuming. You can do this! 0 -
First, any negative mood or mindset you have right now going into this, throw that out now. What you're doing, is getting healthier. Once you start, you are moving forward instead of just idle.
Best suggestions, Fill out the stuff here, log in your stuff, weight, goal weight, exercise level and then stick with the calories they give you!
Try your best to eat better options than normal, and stay within your calories. Even if now and then you would like to splurge or have a cheat, as long as you are logging in everything that goes into your mouth, you will know exactly when you've had enough. It's amazing the power that has to keep yourself on track! Best of luck!0 -
I tell myself everyday.."I can do this for today" and when I start getting frustrated with how slow it is going and thinking that it will take to long, I remind myself that a day, a week, a year, 10 years, will come and go regardless. And when it does, I may as well be closer to my goals. Good luck and yell out when you need encouragement.0
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The first step is deciding to do something about it, so congrats on that! I am a very similar age/size, so I can relate. Start with small goals.. commit to tracking for just one week. Sometimes it will help me if i put the food in before I eat it.. it helps to keep me on track and plan for the day. Download the mobile app if you havent already and scan it all in using the barcode scanner.. so easy!
As a general rule, you want to stick with foods that are filling (high protein and fiber) and limit sugar, carbs, and calories to stay within your suggested ranges (according to MFP). Watch portion size.. sometimes what you think is one serving is not and will screw up your calorie counts (pasta, prepared snacks, chips, poptarts!) Easy snacks - cheese sticks, peanut butter with crackers, veggies with light dip (I like Aldi brand of sour cream and onion dip or Light Ranch). Drink lots of water.
As far as exercise.. this is the hardest part for me, so I can hardly give advice. It's so much easier said than done, right? See if there is something small you can commit to and work your way up. I used Daily Burn (online + app) for a month. The work outs arent bad and it's free to try andif you like it, onlu $10/month. The Jillian Michaeld DVDs are a good work out but they get boring after a couple weeks. My sister is a personal trainer and she reccomends interval training with a mix of cardio and strength. The treadmill is good to get your heart rate up and start to burn calories, but I think us women neglect strength training which is importatnt to help your metabolism and turn the fat to muscle.
I dont know where you live, but if Groupon, or something similar, is available in your area, they always have great deals on fitness classes. It's easier to work out if you are having fun and with a group. I am less likely to flake out or collapse in fatigue if there are others around me. Get a friend to buy one with you and go to the classes together. Zumba if my favorite because it feels like dancing instead of working out.
If none of those of those other things are an option, start with walking and build up to a run/walk circuit.
Good luck 0 -
I personally require more protein for breakfast to help me stay full. If you like cereal have cereal but go for whole grains with protein and add some fresh fruit. If you like eggs you can make up breakfast sandwiches, casseroles and quiches and package for individual days in case breakfast has to be on the run. Have some greek yogurt (if plain add frozen fruit and let sit overnight in the fridge) with fruit and if you like it add some granola or nuts.
Something that helps me greatly is prepping ahead. I make up veggies ahead of time by cutting them up and making a big veggie tray as the week goes on you can portion out snacks with them.
For your dip use plain greek yogurt and your favorite flavor, I just mix up a bunch of spices and add frozen spinach usually. When I get down to mostly celery for my veggies I enjoy that with whipped peanut butter.
The key is planning so plan ahead. If you're grilling chicken, grill an extra piece to cut up for salads or to mix with veggies over rice or pasta. Don't be afraid to try new things, there are so many options out there now that are healthy but still give you that feeling of comfort.
For your gym routine keep it simple right now, get familiar with the machines and start with cardio. If they offer classes look into them, if you get a personal trainer option talk to them about using the weights and machines. The biggest thing is to find what you enjoy. You can make anything into exercise really, if the kids are restless take them to a playground and play with them, hide and seek (they hide and you seek) and be sure you lift up the kitchen chairs in your search. Something I've done is have hula hoop challenges with kids, they love that they can beat you and it's a fabulous core workout. Start taking family walks in the evening after dinner and before bath time or bed time rituals.
Once you get started the possibilities are endless.0 -
The best advice I can give you is to log EVERYTHING, regardless whether you go over or not. Set small goals. I set mine at 10 lb increments. Change the mindset. This is not a diet; it is a lifestyle change. I am 56 yo and I began this journey on January 17, 2013 at 5'3" 215 lbs and have lost 65 pounds.
Don't give up on yourself. If you fall off, it's okay; log it and start again. At the beginning eat what you want; just stay within your calorie goal. As you see the pounds come off you will become motivated to learn how to eat. Be sure to eat at least 1/2 your exercise calories. Example: My caloric goal is 1200/day. If I spend 45 minutes on the elliptical and burn 500 calories, I should eat at least 1450 calories. If find myself exercising so that I can eat what I want. I like to eat, but I want to get the most for my calories.
Move it. Get up and move. Do at least 30 minutes per day. It doesn't have to be at one time; break it up into 10 minute increments. The more you move, the stronger you become and the easier it gets. When I first started I couldn't do more than 10 minutes on the elliptical and forget lifting weights. Now I do at least 30 minutes on the elliptical and 30 minutes strength training every day. Working out has now become a habit. I've actually participated in my 3rd 5K. I've tried running, but have a bum knee (need a replacement). But I can walk it and I feel better than I have in many years.
Good Luck! You can do this!0 -
Agree!0
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do this for you! cause you are worth it!
breakfast - depends on your taste. I eat oatmeal. some like it plain. some like it with fruits. I like it with a fried egg, brags liquid aminos, and siracha sauce… lol! I like savory! sometimes I'll do a juice (green juice) or a smoothie…
Lunches - this should be your main meal. protein - eggs, lean meats, … you can have carbs but watch your portion size
dinner - veggies. salads, cooked or raw…
drink lots of water!!!!
hope this helps!0 -
Start keeping a regular journal and document how you feel each day of your new lifestyle. Go back to that journal when you're feeling low or just to see how you have been progressing.
Take lots and lots of progress pics.
Make small, realistic changes - as an example increase water consumption, have "meatless Mondays", look on youtube for workouts that you can do @ home when the kids aren't feeling well (or you can't make it to the gym), try a new/different veggie/fruit every week....it's little things like that will make the transition easier and less scary.
You've got this!!0
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