eating

nancyaochoa
nancyaochoa Posts: 4 Member
edited November 2024 in Health and Weight Loss
Need help with meals, don't know what to eat...when to eat it and how much. I have a lot to lose 60+. I exercise a lot but it defeat the purpose if I don't carry a healthy lifestyle

Replies

  • sofaking6
    sofaking6 Posts: 4,589 Member
    In general - get protein, carbs and fat in every meal. I find that I feel better having the mornings be more protein-heavy and the evenings more carb-heavy. Log your meals accurately and completely and keep track of how you feel with different times and foods. There are lots of different ways to eat healthfully but some will work better for you, so read around this and other sites and be brave and try new things :)
  • ActuarialChef
    ActuarialChef Posts: 1,413 Member
    Eat what you want, when you want. Just eat less and you'll lose weight. You're already headed in the right direction by signing up for MFP. Just figure out your calorie goal and the first step will be to control your calorie intake - meet but don't exceed your calorie goal and you'll do fine.

    Take baby steps - you can switch up the type of food you're eating after you're comfortable eating less. Or don't switch it at all - I eat pizza, takeout, bread (homemade = yummm), dessert, etc., I just don't eat as much of it at a time as I used to.

    Oh, and if you celebrate Christmas, maybe wait until Friday to really get this thing started :)
  • sophomorelove
    sophomorelove Posts: 193 Member
    Hi, I'm relatively new here so I had the same problem when I started about a month ago. I'm looking to lose about 50 lbs. I got a lot of great tips just by browsing this website, but what I found most helpful was to study my own body's responses to different foods and their combinations. I log everything and see what keeps me most satisfied. Try to do some planning with food tracker. Many MFP'ers have an open food diary, so you can look for inspiration there. Good luck and welcome to MFP!!
  • kgeyser
    kgeyser Posts: 22,505 Member
    My advice would be to eat foods you like and enjoy, and to eat in a way that is conducive to the lifestyle you have now, not the one you have in an ideal fantasy world. Many people seem to think that they need to overhaul their entire diet right from the get-go, then end up giving up when they find it is not sustainable for them.

    Use MFP to figure out your calorie goal, then look at your diet and lifestyle. Figure out which foods are a part of your normal life, then calculate how much of those you can have to fit into your calorie goal. For example, my family likes burgers and fries, so once a week we eat burgers and fries, and I figure out my portions to have it fit into my calorie goal.

    Once you've gotten the hang of figuring out portions and staying within a calorie goal, then start making other changes (if you would like) to include more whole foods in your diet, or eat a certain number of servings of veggies each day, etc. A calorie deficit is all that is needed for weight loss, and just losing weight in and of itself can improve your health markers. You may find once the weight starts coming off that things like changing your diet, adopting a new form of exercise, or just being more active in general seems more realistic and attainable. Just go at your own pace and make changes when you are ready to make them.
  • nancyaochoa
    nancyaochoa Posts: 4 Member
    Thanks for the help I have browsed but I guess my biggest hurdles is I work everyday , about 70 hrs a week. I go to gym before work so I don't have much time, my breakfast will be a shake before gym and I'll buy one at gym ( getting $$). And at work I may eat at 1pm or 5, so I was trying to figure out what is easy to make and snack Inbetween thay will have the nutrients necessary to keep my body fueled with all the work I am doing. I don't have problem with food just need a starting point.i do skip meals but never breakfast thanks to the protein Shakes!
  • nancyaochoa
    nancyaochoa Posts: 4 Member
    The only thing I don't want to give up is diet coke so I try to limit one a day, the rest is water. I'll try to seek peek into people's diaries :#
  • jgnatca
    jgnatca Posts: 14,464 Member
    I suggest you get used to logging your food first. The action of logging will educate you pretty quickly. I'll never look at a McDonald's meal the same way again!

    I got to go on a nutritionist tour through our local grocery store recently, and she gave good advice to the runners. If you are active, this will help I am sure. She suggested a carbohydrate snack an hour before to fuel your exercise. That little tip has helped a lot.
  • sofaking6
    sofaking6 Posts: 4,589 Member
    nancyaochoa wrote: »
    Thanks for the help I have browsed but I guess my biggest hurdles is I work everyday , about 70 hrs a week. I go to gym before work so I don't have much time, my breakfast will be a shake before gym and I'll buy one at gym ( getting $$). And at work I may eat at 1pm or 5, so I was trying to figure out what is easy to make and snack Inbetween thay will have the nutrients necessary to keep my body fueled with all the work I am doing. I don't have problem with food just need a starting point.i do skip meals but never breakfast thanks to the protein Shakes!

    Focus your browsing then in the "Food and Nutrition" forum - I know I have seen quite a few threads about meals to bring to work and also ones that you can prepare ahead of time so they're ready to grab and go during the week (ie the famous salad in a jar ::) And also threads on snacks as well.

    To give you something here - my favorite snack is wasabi peas.

  • Ninkyou
    Ninkyou Posts: 6,666 Member
    Eat all your normal foods, in moderation. Fit them into your calorie goal.
  • kgeyser
    kgeyser Posts: 22,505 Member
    nancyaochoa wrote: »
    Thanks for the help I have browsed but I guess my biggest hurdles is I work everyday , about 70 hrs a week. I go to gym before work so I don't have much time, my breakfast will be a shake before gym and I'll buy one at gym ( getting $$). And at work I may eat at 1pm or 5, so I was trying to figure out what is easy to make and snack Inbetween thay will have the nutrients necessary to keep my body fueled with all the work I am doing. I don't have problem with food just need a starting point.i do skip meals but never breakfast thanks to the protein Shakes!

    My husband hits the gym before work as well, so I make a batch of these each week. He takes two with him each day and just heats them in the microwave as a post-workout meal.

    http://allrecipes.com/recipe/scrambled-egg-muffins-2/
  • jgnatca
    jgnatca Posts: 14,464 Member
    I am a pro at make-ahead and pre-packaged snacks. I also love my breakfasts. My new fave, which I learned here, is refrigerator oatmeal. Pinterest is full of recipes.

    ...and home-made will be cheaper!
  • GaleHawkins
    GaleHawkins Posts: 8,159 Member
    sophomorelove wrote: »
    Hi, I'm relatively new here so I had the same problem when I started about a month ago. I'm looking to lose about 50 lbs. I got a lot of great tips just by browsing this website, but what I found most helpful was to study my own body's responses to different foods and their combinations. I log everything and see what keeps me most satisfied. Try to do some planning with food tracker. Many MFP'ers have an open food diary, so you can look for inspiration there. Good luck and welcome to MFP!!

    Great point about how we need to also study how our own bodies responds to different foods and their combinations since no two bodies respond the same when dieting.

  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,251 Member
    nancyaochoa wrote: »
    Need help with meals, don't know what to eat...when to eat it and how much. I have a lot to lose 60+. I exercise a lot but it defeat the purpose if I don't carry a healthy lifestyle
    What goals do you have for your health other than losing 60LBS? And do you know a lot about proper nutrition? (Assuming that's one of your goals.)
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited December 2014
    nancyaochoa wrote: »
    Thanks for the help I have browsed but I guess my biggest hurdles is I work everyday , about 70 hrs a week. I go to gym before work so I don't have much time, my breakfast will be a shake before gym and I'll buy one at gym ( getting $$). And at work I may eat at 1pm or 5, so I was trying to figure out what is easy to make and snack Inbetween thay will have the nutrients necessary to keep my body fueled with all the work I am doing. I don't have problem with food just need a starting point.i do skip meals but never breakfast thanks to the protein Shakes!

    I often work a lot. What I do is plan in advance roughly what I will do for dinners over the week and make sure I have the ingredients on hand (meat and veggies are usually pretty fast). Then I make extra servings and pack up portions immediately for lunch the next day (or two days from then if I want variety). Sometimes I cook extra veggies to mix and match.

    I'm not a huge slow cooker person, but I've discovered that I like boneless turkey breast done in the slow cooker and occasionally do that on a Sunday to have meat available for lunch or quick dinners.

    I'm assuming you have an idea of what a proper meal consists of (from your POV).

    I'd probably make sure you have snacks on hand at work too, especially if just eating shakes in the morning. I don't snack a lot, but I like Greek yogurt, nuts, and Quest bars (somewhat controversial), smoked salmon, raw veggies, fruit, among other things that can be nice to have easily available.
  • nancyaochoa
    nancyaochoa Posts: 4 Member
    jgnatca wrote: »
    I suggest you get used to logging your food first. The action of logging will educate you pretty quickly. I'll never look at a McDonald's meal the same way again!

    I got to go on a nutritionist tour through our local grocery store recently, and she gave good advice to the runners. If you are active, this will help I am sure. She suggested a carbohydrate snack an hour before to fuel your exercise. That little tip has helped a lot.
    lemurcat12 wrote: »
    nancyaochoa wrote: »
    Thanks for the help I have browsed but I guess my biggest hurdles is I work everyday , about 70 hrs a week. I go to gym before work so I don't have much time, my breakfast will be a shake before gym and I'll buy one at gym ( getting $$). And at work I may eat at 1pm or 5, so I was trying to figure out what is easy to make and snack Inbetween thay will have the nutrients necessary to keep my body fueled with all the work I am doing. I don't have problem with food just need a starting point.i do skip meals but never breakfast thanks to the protein Shakes!

    I often work a lot. What I do is plan in advance roughly what I will do for dinners over the week and make sure I have the ingredients on hand (meat and veggies are usually pretty fast). Then I make extra servings and pack up portions immediately for lunch the next day (or two days from then if I want variety). Sometimes I cook extra veggies to mix and match.

    I'm not a huge slow cooker person, but I've discovered that I like boneless turkey breast done in the slow cooker and occasionally do that on a Sunday to have meat available for lunch or quick dinners.

    I'm assuming you have an idea of what a proper meal consists of (from your POV).

    I'd probably make sure you have snacks on hand at work too, especially if just eating shakes in the morning. I don't snack a lot, but I like Greek yogurt, nuts, and Quest bars (somewhat controversial), smoked salmon, raw veggies, fruit, among other things that can be nice to have easily available.

    Those are great ideas, I have been learning about nutrition (helps when I work with doctors), I have been buying prepared food from fresh and easy, so I am getting a hang of bagging as much food for a 12 hr shift . If I am to busy at work I'll grab a few nuts or string cheese and a bottled water will do the trick. I think last time I turned on a stove was years ago, so I definetly need to learn my way around the kitchen, it would definetly same me money. I did find my perfect salad....spinach, grilled chicken, avocado, jalapeño with a vinaigrette ( close to 500 calories! ). Login in the food has scared me a bit in term of calories and realize I have nutrition gaps so trying to figure out how to fill them in. You guys are very helpful, wish the people that sorround
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