Lost! Any help would be greatly appreciated.

I don't know what your calorie goal is, but MFP provides you with a goal with a deficit built in. You don't need to go under that. You probably would benefit from adding calorie dense foods back to your diet. Are you getting any fat?

Consistency is your key as far as both eating and exercise. Doing something for exercise is always better than nothing. You will build up endurance. Try walking more and gradually ease into running. Good Luck on your Journey

You're only 5 days in, be patient. This process takes a while to figure out.

I wouldn't worry too much about being slightly under every day. You could use your "under" days to indulge a bit on the weekend. Some people focus more on their weekly calorie goals rather than daily. You might find it works itself out this way. For days when you're greatly under, make higher calorie choices like avocados, cheese, nuts, etc. Or as someone else mentioned, chocolate

As for exercise, it's really just a bonus. It's not critical for weight loss, but great for overall health, including mental health.

If you breaking a sweat from your elliptical, that is great!

Keep up with the running - making it to be able to run for 20 min non-stop seems to be the hurdled; after that, you are fine! But, try breaking your run with walking to help, such as 2 min walk - 1 min run - 2 min walk....etc. Fiddle with that kind of practice to help you get used to the exercise. There is a program that seems to be popular around these boards (Couch to 5k or something). I didn't have that when I started, but it sounds very helpful. Were good shoes and go easy to avoid injury.

Daily walks are great - make it challenging for you (and pup), so keep it brisk.

Personally, I wouldn't worry about not eating all your calories as long as you are not starving. If you are not hungry, don't force yourself to eat! We underestimate our intake and overestimate our output, so this little buffer zone shouldn't be a problem for most people.

I think this sounds like a super start. Just keep eating less calories than you are expending. You will see some results, but be patient and do not get frustrated.

My two cents. If you're under your goal, it isn't extremely bad news as long as you aren't too far under (such as 300 under for a 1200 calorie intake). Not all exercises are created equal. You will expend more energy, thus not go as hard or as long, running than you would using a machine. Your body has to deal with propelling your own body weight and dealing with the force of impact so don't feel bad about that. Machines like the elliptical do not force you to propel your body weight, that is why it has adjustments for incline and resistance. If you are not hungry, don't force yourself to eat but when you do eat, make sure it's nutrient dense foods so your body is getting everything it needs. Pay attention to your macros so you make sure that you're hitting that goal. Don't just add calories for calories sake, make sure it's the right macro combination. DemoraFairy is right about exercise, it is not necessary for weight loss as long as you meet your restricted caloric intake but not exercising may get you the result of being skinny/fat. That is you will have lost fat but lost muscle along with it resulting in loss of strength and muscle tone. Exercise (cardio and strength training) should be a part of your weight loss plan. Otherwise, you might find that at the end of your weight loss you are not happy with your body because your smaller but without muscle or tone. Lots of people (women especially) make that mistake.

some calorie dense foods that can help you boost your intake to reach your goal: full fat cheese/dairy, nuts, nut butter, avacados, put a little oil on your chicken when you cook it. Alot of people make the mistake of thinking "man, I want to lose weight, no goodies for me" but the fact is if you have a few extra calories at the end of the day, eat a little dessert

As for the exercise, IMO you are not giving yourself enough credit, if you are walking your dog for 45 mins a day and working out you are doing alot more than most people. The worst thing you can do it push yourself too hard and hurt yourself. If you can only run for 5 minutes then only run for five minutes, next week try for 5 minutes and 30 seconds. Set some goals starting from where you are now that make you progress at a reasonable rate. Don't be afraid to get some resistance training in there too.

You could also add nuts to your diet if you're having trouble meeting you goal. A tiny handful of almonds and walnuts will give you quite a few calories.

You could try C25k (the running ap) while you are on the elliptical. I've actually been using it to help get my leg back in shape after surgery (on a stationary bike) it helps me because I just push really hard during the run times and up the resistance and then slow back down during the walk phases. It helps give me a goal to strive towards.

aimer1988 wrote: »

Wow! I am overwhelmed and so thankful for all of the responses. I have been so confused, mostly because I get my information from the Internet and it usually is very contradicting. I will definitely start trying to add more calories to my daily intake. I have a lot to lose, I am 5'4" and 254 lbs. Not something I am proud of. I got to where I am from eating mostly carbs, sugars, and eating when I wasn't even hungry. If I was bored or lonely, I would bake and then eat. I am very out of shape. I will keep pushing tough.

And that's why the elliptical / running seem so difficult right now, but yes, keep pushing. Just add on a few minutes every day. And walking 45 min. every night is great! You don't have to jump right into massive workouts right now. Focus on your eating habits and just be as active as you can. Good luck!