A whole lot to lose and feeling somewhat overwhelmed!

I have felt like that for a long time. It takes baby steps so you do not feel overwhelmed by the whole amount you want to lose. You can add me.

Hi Elizabeth,
I am LInda (in progress), I just started my 2nd try at MFP. Last time I signed up and never went back. struggled to lose 30 pounds by myself. I started at 280. I came back three weeks or so ago. I just passed the overwhelmed stage and got to the excited stage. excited to see my cloths looking baggy, too see how exercise plays a role, and to feel like I am in charge again. I check out the community stuff at least twice daily and find encouragement both in seeing the tremendous progress folks have made and in running into others like you, who are just getting started. I truly hope you will stick around and find a place with MFP, because the time is going to go by anyway and you deserve to look and feel great about yourself when it does. Doing nothing gets you nothing, doing something gets you so many great things!
Friend me, lets get this done!

Hi Elizabeth! Well this site will def help you! I agree with the other user, take it a day at a time. I'm going to add you if you dont mind. We can motivate each other!

Hi Elizabeth. Based on the time, there is a bit less traffic on the boards right now. I am posting a link to a thread started earlier today by a gentleman who is feeling much like you are, overwhelmed and new. There was some great feedback for him on there, and you could pick up some great info to help you along the way.

Take pictures, full body shots now, for yourself. You may not notice the difference in the mirror, but you will see it in those pictures and they will keep you moving forward. Take measurements too. The scale is a liar for many reasons, so it is good to have other ways to see you are doing well.

Be patient, and be forgiving of yourself. This is a long process and you will make choices that you feel are mistakes. They are not mistakes, you are human. Best wishes.

Here's the link:

http://www.myfitnesspal.com/topics/show/1377498-hi-all-alot-to-lose-so-feeling-a-bit-overwhelmed

Just like a project, you did to break big tasks into small tasks so they don't seem so overwhelming. Focus on your eating routine initially. Start with breakfast, then morning tea, then lunch, afternoon tea, dinner and lastly supper. For example write down what you would eat from breakfast to supper everyday for a week. Review your consumption and slowly begin the process of changing what you eat, how much you eat and how often you eat. How much and how often you eat will change once you begin exercising and as your exercise regime changes as your fitness improves. After you feel happy with your food consumption and you are into a routine, start adding exercise. Just like your eating routine start slow and progress slowly. Remember to set little goals that are achievable from your own point of view. This means do not try diets that you know you cannot stick to and this goes with exercise as well. This is a long term change you are embarking upon and these changes will hopefully stay with you for a life time. I started on 130kg at 35 and I am now 46 and weighting in at 90kg, that's 40kg over 10 years. Remember a small task is easier to complete and less daunting. Good luck and post your results periodically. :-)

This is a great start Elizabeth! Once you start, you will feel inspired->good->then you will start to lose weight. Forget about the numbers for a while, just stick to the plan, and be happy!

I am 286 pounds currently, and would like to get down to at least 150. Just typing those words makes me cringe and want to cry almost.

I feel that way every time I think of my goal weight...it seems so impossible. But smaller goals do seem possible. I set about a dozen mini goals that are stops along the way which seem so much more attainable I can actually feel a little excited instead of overwhelmed. As an example getting below every ten pound mark ie you could just focus first on a goal of 279.9 because it's in the 270's not 280's and than shift your focus to 269.9. If you are staying below your calorie goal and getting some exercise daily you'll start seeing losses of a lb or 2 here and there and suddenly those mini goals seem so much reachable.

I started at 215....2 weeks ago I was 202 my goal weight is 115 but even thinking about it makes me feel defeated. Today I was 194.2. So my goals start like this
189
187 (because it is the lowest weight I've reached in the last year before a running injury set me back)
179
169
163 (because technichally for my height it is no longer obese
etc down to 115

Each step is smaller and seems less daunting. Right now my 'goal' is 189 because that is the next step...I'll think farther than that when I reach it...that's what helps me.

Hey Elizabeth Im proud of you for taking that step getting healthy for yourself. What I would suggest is you do Cardio first to burn down the fat and calories. While exercising diet by creating calorie deficit. I found out on my own that Ive been lied to all this time of course. It is 500 calories in a pound. But all over the internet they claim its 3500 calories lol wow. But It's 500 in each pound, 250 in half a pound. Set and eating goal of how many you comsume vs what you burn off before or after. Drink some Green tea sometime to surpress your appetite so that your brain wont trick you into thinking your hungry when you just ate 2 hours ago. Last motivation, will drive you to your goal period but remember why begin wanting to lose it to begin with. "I dont train to defeat other's, "I train to defeat myself.

Ummm, no. The 500 calorie per day deficit becomes a weekly pound loss because over a week 500 x 7 = 3500. I'm not even touching the rest of it.

Hi Elizabeth - I applaud you on taking a very brave step and joining us all here on the community boards - we are all somewhat on the same journey, some may have a lots of lb's to lose - others not so many - but the end result is finding that inner happiness, boosting self esteem, feeling good in your own skin.

To begin with every day will seem like a mountainous challenge I am sure, but with every day that passes and you succeed - you will notice changes....very quickly!

For me personally, I had to take photos of myself to truly bring it home! All I need to do is look at those photos every day for my personal motivation to become a better body! It's hard taking that first step to photograph yourself - but the realisation of what you "actually" look like is a fantastic way to get truly motivated each and every day!

Good luck! I've added you!

This website will definitely be a big modivater! Ive used lots of other websites and programs to keep me on track but this one is by far my favorite. Its funny how some things you once though were "good for you" are actually packed with calories carbs sodium or sugar. MFP definitely helped educate me on nutrition and helped me make better choices. Its vital to start looking at food as fuel instead of a source of pleasure or comfort. Temporary fixes and excuses will only hinder your results. Stick with it and try your best everyday and im sure youll start looking forward to writing entires in your food and exercise log! The most important thing to do is be honest. Ive caught myself not logging in foods that i ate like candy and soda and it only kept me back from any further progress. Its ok to be honest with yourself it will only help you move forward. It may feel like you have so much weight to lose that even starting this journey will give you anxiety. Hell you may not even feel like your just starting if youre like me whose been overweight since i can remember. I started at 230 and am down to 181 and theres no stopping me now. I can only hope for the best and ive learned to see everyday as a new day. The thought of losing over 100 lbs might feel impossible but how many hundreds of days have you felt held back and unable to be yourself or comfortable in your own skin? Youre 20 years old, this is the begining of a new life! Im 22 and i feel 16 again, i actually wore a 2 piece the other day! Reach for the extrordinary and know that you have thousands of people who feel the same way you feel everyday. We're all in this together. You got this girl!!

You can do it. Weight loss is more of a mental journey than a physical one. Make a promise to yourself that you will make choices, every day, that will get you to your goal.

Hey Elizabeth Im proud of you for taking that step getting healthy for yourself. What I would suggest is you do Cardio first to burn down the fat and calories. While exercising diet by creating calorie deficit. I found out on my own that Ive been lied to all this time of course. It is 500 calories in a pound. But all over the internet they claim its 3500 calories lol wow. But It's 500 in each pound, 250 in half a pound. Set and eating goal of how many you comsume vs what you burn off before or after. Drink some Green tea sometime to surpress your appetite so that your brain wont trick you into thinking your hungry when you just ate 2 hours ago. Last motivation, will drive you to your goal period but remember why begin wanting to lose it to begin with. "I dont train to defeat other's, "I train to defeat myself.

Depends on what macro you're talking about. If it's FAT you're looking to lose, a pound of fat consists of 3,500 calories. If it's a pound of muscle, it's approximately 600 calories (protein). The problems is that one cannot dictate what the body loses when in calorie deficit. Fat and muscle will always be lost, to what extent will be how they supply correct nutrition and what exercises and duration are done.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

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

...and here's another approach.

Block off 6 weeks. log EXACTLY what you eat for those six weeks, weigh at the beginning, weight at the end. If you've lost, you're eating under your TDEE. If you haven't lost, congrats.. you found your TDEE, if you've gained... then you're above TDEE.

From there, look at how much you lost or gained and you have a rough estimate of how to shift your intake to balance it out.

Online calculators are great, but they're just estimates. They give you decent ideas for starting points. From there, it's on you to fine tune it.

I started out almost exactly where you are now. I was 296lbs and my goal (which I am 9 pounds away from) was 140. It seems SO impossible but as someone who has been there, it CAN be done. The time is going to pass no matter what. If you;d like to add me, feel free!

Take it one week at a time. The human body is a wondrous machine. You can get back into shape in a fraction of the time and effort it took to get out of shape. Bear in mind you aren't trying to change one large habit, but multiple small habits that will lead to a positive life change. Stay focused on the small details and your end goal will just happen.

Set up a goal day on your calendar and stay on track. I do Friday morning weigh ins and it far less daunting than thinking of the whole loss at once.

Keep a keen watch on your negative triggers and get support, whether real life or online.