My first day here-need tons of help!

Hi Yseut

Hope this app work it's worked for me but I've been doing a lot of stuff and I stopped eating healthy I know you'll loose your weight and look great! just record anything you do and in no time I'll become a habit and you won't be able to live with out it ha

Hi

The fact you are reaching out and being honest about your struggle is a sign of grwoth and progress. Take comfort in that.

The past is done. The future will be here soon enough. Try and focus on today & today only. Its all we have to work with.

3 months ago, I weighed 312 pounds. 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 can help you with getting there, but the doing is up to you. Leave rationalizing at the door, and sontinue to 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 stay committed to this, 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? I burned 1400 calories exercising. Because? I wanted to.

You got this.. ...and we got YOUR back

FR headed your way

Fsunami

It's honestly not as complicated as so many try to make it. Start by plugging your numbers into MFP. Then try to hit the calorie goal it gives you.

All that is absolutely necessary for weight loss is to burn more calories than you consume.

Welcome Here are a few links to get you started

**Helpful Information**
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here

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

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

TL:DR the link right above this one then ->http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

Excuses??? http://www.nerdfitness.com/blog/2014/06/02/the-no-excuses-play-like-a-champion-challenge/

If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Stronglifts Womens Group
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

My tips to you...

Eat less, move more, lift heavier.

It's worked for me, to the tune of 56lbs. I still have about 30lbs to go, but if it ain't broke, I don't aim to fix it.

Welcome Here are a few links to get you started

**Helpful Information**
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here

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

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

TL:DR the link right above this one then ->http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

Excuses??? http://www.nerdfitness.com/blog/2014/06/02/the-no-excuses-play-like-a-champion-challenge/

If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Stronglifts Womens Group
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

this right here. /thread.

Hi!

First - you're doing the right thing. Losing weight isn't easy but being on here is a big big help so congratulations on a good first step!

There are plenty of people on here more knowledgable, motivated and successful at weight loss than I am, but here's a few things I think help.

1. KNOW YOURSELF - no matter what anyone else tells you worked for them, you need to find what works for you. This means thinking honestly and realistically about what you can and can't manage, and re-evaluating honestly and realistically as you go. Some people can fast, some people can do portion control, some people can give up treats, some people are super-active... what works for them may or may not work for you, but only you will know if it's worth trying. Don't lie to yourself about what you're capable of - but don't be afraid to try things you think you can't do either. You might surprise yourself. I never would've thought I could go through a day not eating til dinner - but it turns out I can and it (the fancy name is 'intermittent fasting' apparently!) is helping me get there.

2. WHEN YOU FIND A THING THAT WORKS, STICK TO IT - in the past I have tried to do too many things at once and it all goes wrong. For example - eating more protein, eating less sugar, eating vegan, allowing some treats, portion control, eating as much as you want but only of good stuff... it's too confusing and too hard to stick to and sees me slide back into bad habits. Instead, just pick one plan and stick to it. What the plan is, is up to you - the important thing is to stick to it! It's a bit like alcoholics anonymous: you just don't have a drink today, and don't have a drink tomorrow, and don't have a drink one day at a time on an ongoing basis. It's boring - but it works.

3. KEEP YOUR MIND RIGHT PART ONE - some days it will be easy. Some days you will want to stuff your face with so many marshmallows or cheeseburgers or whatever that you can't breathe. Some days you will lapse. The important things to remember are that you CAN do it, even if you slip up sometimes, and that it's a long game. A long long game. And when you feel down about that, as I do sometimes, just remind yourself the weight didn't go on overnight - it will take years to do it properly, but that's OK. You're taking care of business.

4. KEEP YOUR MIND RIGHT PART TWO - you have to have goals. What they are is up to you, but you should try to have a few and make them progressive so you can see yourself get nearer. MFP measures in numbers, but have other goals too. Some examples I've heard are things like being able to do ten press ups or ten chin ups or run a mile or whatever; being able to fit into (whatever garment) from when you were thinner; being able to walk upstairs without getting out of breath; being able to see your collarbones a little - whatever. Make them attainable, some small and some big, and when you achieve something reward yourself (with something that isn't food! I know this can be an issue because treats were often rewards to me - find something else.).

5. KEEP YOUR MIND RIGHT PART THREE - this is personal so it might just be me, but I find having an external perspective can help sometimes. I did a charity thing this year called Live Below the Line, where you raise money by living on £1/$2 a day for five days in sympathy with the world's poor, and it really changed my perspective on how I was eating and how gross it is that I could buy junk food I didn't need and eat it for recreation when people were really starving in the world. I don't always remember it when I'm craving junk, but when I do it stops me dead. Like I say, not for everyone - but having a moral or ethical reason that goes beyond wanting to look nice or feel healthy for yourself might help.

6. PLAN AHEAD - it's so much harder than it sounds sometimes when you don't feel like it, but get into the habit of preparing in advance. It makes things so much easier, especially in your weaker moments. Don't buy treats when you shop - make yourself wait til you really need one and see if you need it enough to go get it that moment. Plan meals ahead - or even better, log them in MFP in advance so you're less likely to stray. Buy tupperware or a lunch box or whatever and bring good food with you - crunchy veg to chomp, or soup to fill you up, or lean proteins in handy portions. If you're going out for dinner with friends, plan in advance a few things you can do to make it different (even a small change like not having a side order or not eating the bread or having a starter and dessert instead of a main and dessert - whatever you think will help). If you're going out for drinks, have one or two sweet or alcoholic drinks interspersed with glasses of water. I never used to think I could do these things - but I can. And you can too. And if you keep doing it, it works.

7. EXERCISE - Honestly, weight loss is much more reliant on diet than exercise, but exercise is SO important, and not just for weight loss. Everything about it will make you feel better, and I say that as someone who is definitely not the sporty type. Even if you're very overweight and find it hard, just go for walks. Find a park and walk. Park further away and walk. Forego the elevator and walk. Borrow a dog from a friend and walk. Buy a Leslie Sansone DVD and walk in your house. Just walk. Once you've made it a habit, you can find other movement to enjoy. Swimming, gym, fitness classes, dancing around, kettlebells, team sports, running - whatever works for you. Try what you can, and watch you surprise yourself.

The very best of luck to you, and I hope any of this is helpful!

Hi, I think choosing my fittness pal was just one really great choice you could have made toward a fitter healthier happier you. I have had this app on my phone for a couple of months now it was recommended to me by my in the home hospital care nurses when I was getting treatment & I'm so very glad I did get sick to have met these bunch of awesome women who from there care & thoughtfulness most likely saved my life. I have only lost 8 kgs put it all back on & now lost it all again. Recently I started to swim with the company of my sister or daughter or both at times. Laps 25m up then back slowly, then walk up & down the local indoor pool always starting with 20minutes of light physio exersises to warm up. Currently I'm still trying new lifestyle changes that is as far as food is concerned my sister is on herbalife lost heaps of weight my daughter is on optifast & heaps of exersise. Me I'm finding eating breakfast,lunch & dinner with 3 snacks of 150 cals each or less is great. I do have optislim shakes if I say don't feel like having breakfast or any other meal. I permanently have a lunch bag I take everywhere now in that I have a peeler,small knife,forklift & spoon. 2 snack plastic bags for rubbish lol a shake container bcs brand from woolies with an optics lim shake kept inside.A small 1sandwhich sized lunch box with clip lid for pita pockets mini or bread I take 2 slices & 2x 8gm butter in if I'm going out & am having a soup or a sandwhich. Then I have a 2 sand which sized clip container with 2 cuppa soups for choice,a snack size pkt of prunes,a snack pkt of rice cakes a opticslim shake & 2 Bodytrim,Atkins

Because this weight loss thing is waaay more complicated than it seems.

Please feel free to post me any tips, tricks, and information that you think a newbie can use, because believe me I can use as much help as you can offer.

Wrong...
It's actually very simple but you can make it more complicated than it needs to be.
The simple part is Calories IN vs Calories Out. Done...
That's it, eat proper foods in proper amounts and exercise/walk/jog/swim or whatever you like on a regular basis.
It's no more complicated than that, If I can do it successfully ANYBODY can.

Hello Yseut,
From personal experience, you've technically completed the first and most difficult step, Getting Serious and Organized about Following a Plan. Welcome to myfitnesspal!

I totally 'get' your frustration. I myself, a lifelong petite and very active person, woke up one day (I swear it happened this way) to find myself 50# out of my healthy weight zone! What happened??? I thought. How did I get HERE??? I've got clothes that literally cringe at the back wall of my closet wall to avoid being worn. Cotton does NOT stretch like that. Yoga pants should NOT be the basis to every outfit...when did I become my Nan?

While plenty of contributing factors (clearly) were at work, I feel very optimistic from the forum and feedback on this site that like you, I'm on the right track. Rule #2: Stick with it no matter what. Start with Committing for 30 days to completing your Diet Diary and actually DOING even 10 minutes of stretching and YOU WILL SEE THE RESULTS!

My personal advice: Don't get discouraged, start by hiding your full-length mirrors and scale and limit yourself to a Once-A-Week "Review." This is an Ego-Building Exercise, I promise. It's like my Nan used to say, "A watched pot never boils."

Let's face it, the extra weight we're carrying didn't fall on us so expecting it to fall off isn't exactly realistic. By restricting your Physique Inventory time, you'll start to see the changes and believe me, tracking oz. dropped per day doesn't have the same wallop as Net Pounds per week. It works, at least for me. I've already lost 11.4 Lbs (since May) and now that I've seen some results, I'm laser-focused. Whatever you do, DO NOT Starve yourself in an effort to shed the pounds faster. This isn't Survivor and it doesn't work that way. The human body is incredibly effective at implementing a survival mode of calorie storage and burning, and eating small, whole food, healthy meals every 2-3 hours (starting within 30 minutes of waking) is the healthiest way to feed the furnace of your frame.

Skipping meals is counter-productive to healthy weight loss, and nobody likes you when you're crabby, doesn't matter who you are. Going and being hungry is not cool or effective so don;t make food the enemy. It's our volume of it that is.

Focus on protein based foods, and if you're choosing between carbs and fats, fats win every time. As much as I have been a diary and pasta junky my whole life, the calendar reminds me those days of carb- and lactose-rich diets are long gone. As our age creeps up, so does our weight, and I for one don't want to see myself in another photo looking older than I am because of extra pounds that don't belong. Spandex should not have to work that hard.

Perhaps one of the most valuable tools, is in actually recording what you eat and seeing how it all adds up. As I approach 49 (when did THAT happen?) I've come to appreciate whole fresh foods, limiting my carbs, maximizing my proteins and taking an extra minute before I put anything in my gob to think about the value it brings me in reaching my goal.

You can DO it Girl! As the Brits say, "Stay Calm (avoid unhealthy foods and especially stress eating), Carry On (working out in any capacity at least 10 minutes a day). Visualize the you you WANT to be, and work towards bringing that fit Diva to Life!

Stella

Hi Yseut, first of all welcome!

I've got a few tips that might be useful to you;
1) If you eat meat/fish cut your consumption down to 4 (or less) days a week and eat vegetarian for the other 3 days. Reducing meat intake will help reduce your intake of saturated fat.

2) Reduce the amount of processed meat and dairy you eat, this again helps reduce your intake of saturated fat

3) Eat as much fruit and veg as you can. Fruit and veg are low in calories and unhealthy fats and are bursting with nutrients and vitamins. Try to make sure that 50% of your main meals consist of fruit/veg.

4) Starchy carbs (in moderation) are your friend. Oats, potato, rice, pasta and bread are your friends. Opt for wholegrain pasta and bread and brown rice if you can as they are much better for you. The carbs will keep you full and will reduce snacking between meals.

5) Drink lots of water, aim for 2 litres a day. If you drink a lot of fizzy juice or fruit juice slowly cut down the amount you drink, whilst tasty they're full of sugar and empty calories.

6) Reduce your portions by 50% and eat slowly. It takes the brain 20 minutes to realise you're full so start with a small portion and eat slowly, if you're still hungry after 20 minutes then go back for more.

7) It's normal to fall of the wagon, just don't let it get you down. Seriously don't. And don't punish yourself either. Just get back to normal the next day.

8) You're allowed to give yourself the occasional treat. There's no point in denying yourself a treat, so build it in to your routine. Have a treat meal once a week, it makes everything so much easier and can help keep you going when you can't be bothered with the diet anymore.

9) Exercise is key. Whilst watching what you eat is important you're only going to see the real weight loss with exercise. Small things add up, for example;
take the stairs
if it's a short journey then walk it
park your car as far away from the shop as you can
get off the bus a stop early and walk the rest of the way
Do short bursts of exercise during tv adverts (crunches, jumping jacks, lunges etc)
Build up the amount and intensity of exercise. Just try to do something every day, even if it is only 20 minutes!

10) Most importantly, do it at your own pace.

Hope this comes in helpful and your journey is a success! Feel free to add me as a friend, I recently started a weightloss journey myself.

All the best!

I have over 100 lbs to lose still also, so feel free to add me as a friend. I agree with Fsunami's great pointers. I added him in the beginning and he is always posting inspirational messages.

Please know that you are not starting a diet. You are starting a lifestyle change. I believe one of the most important things you can do is log your food (good and bad - we all have 'em) because it holds yourself accountable. Is it a pain? Sometimes, and sometimes you will forget and you will have to recreate. But it gives you a good record of saying, OK, I didn't eat enough, or OK, I ate too much and it gives you the information you need to make adjustments in how you are treating your body.

Planning ahead is also very important. If you know you are going out for a big meal, you eat lighter that day beforehand and save your calories. It also helps to clear your house of anything except healthy snacks. A handful of almonds can be really satisfying and be a high fiber, low calorie snack and a great source of protein, which your body will like.

Your friends on here will give you the motivation, but ultimately, of course, it's up to you to start treating your body with dignity. It's the only one we have!

I have sent a friend request if you would like to add me.

Welcome! Hope you kick some butt and stay with it!

Remember a number doesn't equal happiness.

Health equals happiness!