Week 1 and terrified of every food ! Help
laurac48
Posts: 13 Member
hi all , started on Tuesday , just watching every bite and counting calories , I just feel afraid of every food as I've never done a calorie watch before , I've done ww and sw so it's so confusing , I just keep buying ww ready meals for dinner and adding extra veg and boiled chicken , really could do with some simple ideas for breakfasts and dinner , any help much appreciated
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You can eat what you like, as long as you stay in your deficit. Food isn't bad, scary, or guilt causing. It fuels you. It keeps you alive and functioning.
Make nutritious choices most of the time, eat enough protein and good Fats (don't cut these - fat doesn't make you fat. You need them for good health!) and fresh vegies and fruit, and fit in your less nutritious options when you want/can0 -
Food is nutrition. It is neither good nor bad. it just is. what we do with it makes it beneficial or not. Keep an eye on your calories and try to eat in a deficit. If you fail one day, try to do better the next
for dinner, I find spices are what make it interesting. so I went and bought different spice mixes. so meat and vegetable most every night. easy and straightforward. slow cookers are my friend
breakfast is nice. oatmeal, greek yogurt, eggs, whole grain waffles or English muffins, fruit. high fiber/protein cereals. smoothies.
today was multigrain English muffin with egg and muenster cheese. followed by a banana. Now I am full.0 -
Relax, you got this.
I use the food diary to plan ahead which takes the pressure off.
Good luck0 -
Look at what is in the ready made meals you like and make them yourself (saves on sodium).
Check out sites for low cal. recipes.
cut up some veggies and steam/roast them.
Try logging some meals you enjoy to see the calorie count, then modify or portion out.
I usually have veggies, grilled marinated chicken brsts, salads with a protein, fish, and what I make for my husband I just take a smaller portion.
Start trying some foods and don't stress it. Log it honestly and make adjustments as needed. Jump In.
Example dinner: Grilled marinated chicken breast, wild rice, steamed broccoli.
Lunch. Salad with tuna and cheese.
Breakfast. yogurt/ banana
Check out other mfp food diaries to get some ideals.
Good Luck.0 -
I don't know if others will agree with me on this, but I'd sort of count the first couple of weeks of calorie logging as 'practice' and not be too hard on yourself.
If you're not used to this method, it will take some time to figure out which meals are satisfying enough to keep you full/functional, what's worth the time to prepare etc. It took me a couple of weeks to find a balance before I stopped finishing the day either over budget or way under because I hadn't worked out how to spread out my calories and get the right volume of food to be satisfied.
So relax, accept that you will not be hitting your goal perfectly from day 1, and work on it. It gets so much easier. Now all my favourite foods are quick to find, my go-to recipes are all stored, and I'm used to planning. I also have a mental list of meals that are quick, or filling, or lighter, or heavier, so I can play meal tetris and fill up my day properly. Heavy dinner tomorrow? No problem because I know what light lunches work for me now.0 -
There's lots of meal plans (choose the calories you wish to consume for the day/week) to follow on line. They involve making lots of recipes to follow-portions-calories, etc.; however if your not into that, just keep it simple for yourself.
Portion size is important and I find a balance of protein, carbs and fats into every meal/snack is the key. Here's an example of portion sizing of food choices:
http://www.livestrong.com/article/558300-the-womans-meal-plan-for-getting-lean/
Once you get a few favorites under your belt (so to speak) 'whipping' up meals/snacks won't seem so scary.
Good luck:)
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I eat exactly the same things I used to eat but in smaller quantities. I also did NOT use MFP's numbers - went to Scooby Workshop and figured out my TDEE minus 15% for a manageable and healthy (keeping my muscles) goal. Ate that just about every day but was forgiving if I went over once in a while (as I tend to also go over once in a while). MFP gave me a goal of 1200 calories (plus eating back 1/2 of my exercise calories) and that just wasn't enough. If you want to go this way, you eat the same amount every day (ignoring workout calories)...which makes life easier.0
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athenasurrenders wrote: »I don't know if others will agree with me on this, but I'd sort of count the first couple of weeks of calorie logging as 'practice' and not be too hard on yourself.
Don't be scared or hard on yourself, be excited that your eyes are open and your seeing what fuels you in a new light
good luck !
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may i suggest why don't you prepare like a weekly meal plan just for start, think what you would like to eat, prepare different daily menu, pre log it and see then if it meets your calorie allowance, forget about losing weight just for the first couple of weeks, and just focus on logging , learning and of course lots of trial and error.
it really gets really easy i promise, i don't even log too often or at all, but i mix and match many meals that i know even if i don't log it will not put me over my calorie goal .
good luck!0 -
athenasurrenders wrote: »I don't know if others will agree with me on this, but I'd sort of count the first couple of weeks of calorie logging as 'practice' and not be too hard on yourself.
If you're not used to this method, it will take some time to figure out which meals are satisfying enough to keep you full/functional, what's worth the time to prepare etc. It took me a couple of weeks to find a balance before I stopped finishing the day either over budget or way under because I hadn't worked out how to spread out my calories and get the right volume of food to be satisfied.
So relax, accept that you will not be hitting your goal perfectly from day 1, and work on it. It gets so much easier. Now all my favourite foods are quick to find, my go-to recipes are all stored, and I'm used to planning. I also have a mental list of meals that are quick, or filling, or lighter, or heavier, so I can play meal tetris and fill up my day properly. Heavy dinner tomorrow? No problem because I know what light lunches work for me now.
this! 100% ^ 0 -
Please lighten up - being stressed over this will not be helpful to you. Food is good. You need food. If you go a little over, don't worry about it. It is trial and error!0
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I plan ahead too. I fill in my diary and then I have all the yummy food to look forward to and I really eat it when I want. Whether I eat my lunch for dinner or vice versa. I am also doing low carb, high protein and fat, and it keeps me full longer. Might be an option for you? My macros are 10% carbs, 60% fat, and 30% protein.0
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LOG FIRST and then eat! it really helps with knowing what you are eating before you eat it AND the food becomes guilt free since you have accounted for it and have made a wise decision before consuming it.0
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Stay calm, like anything else that's worth it, this too takes work and dedication. I takes time and patience to figure out what works and what doesn't and your preferences will also change over time as you open yourself up to try new foods. You won't always be stuck with the prepackaged foods because they are already calorie counted, in fact you may move away from them all together as you research and learn more and more about nutrition which you most certainly will as you go along.
Here are some tips from me to you:
1. HONESTY - If you haven't already, get honest with yourself and the process.
2. WATER & FIBER - Make water and fiber your new best friends:)
3. MEASURE - Portion control and using the scale are my best tools.
4. SLEEP - Get enough sleep and figure out how to destress in a healthy way for you.
5. MOVE - Move at least 30 minutes per day in a measurable way with room for improvement.
6. FRIENDS - Find people on here that are POSITIVE and SUPPORTIVE and make some friends.
7. POSITIVITY - Don't listen to the haters or react to the snarky sarcastic comments, they are miserable people.
8. CONSIDER - Take everyone's advice with a grain of salt, you are gonna have to figure it out for yourself anyway.
9. FORGIVENESS - When you slip up acknowledge it, forgive yourself, and MOVE ON.
10. HOPE - Remember, everyone is unique and travels their own path, but they don't have to do it alone:)
Good luck! -Nancy
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Don't be afraid. If you are genuinely freaked out about this you need to talk to your doctor. If you are just being dramatic, you are not helping yourself. Settle down a little.
I would encourage you to be eating around 1500 calories for starters. Do not go with the 1200 baseline that MFP will often give you if you set your goal at 2lbs per week and your activity level at sedentary. That is simply not enough food.
I would also encourage you to leave the macros alone for now, and try not to worry about them at all for the time being. I respect folks who are finding success with super low carbs, but it isn't for everyone, and can cause problems for some.
Plan ahead. Use the freshest food you can afford. If produce is too expensive, frozen is better than canned. Prepared meals are easy, but often loaded with sodium. Your idea of adding extra vegetables and chicken is a good one. But go ahead and broil the chicken, or cook it up in a pan with a little olive oil; boiling just seems so sad. If you are new to cooking, this site has some good recipes. http://www.skinnytaste.com/
This MFP thread should be required reading for all new folks.
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
Move more. Walking is good exercise. Drink plenty of water. Get enough sleep. Find some sane "friends" on MFP who will answer your questions. (I'd accept your friend request.) Be a little careful of the forums. Just saying.0 -
Stay calm, like anything else that's worth it, this too takes work and dedication. I takes time and patience to figure out what works and what doesn't and your preferences will also change over time as you open yourself up to try new foods. You won't always be stuck with the prepackaged foods because they are already calorie counted, in fact you may move away from them all together as you research and learn more and more about nutrition which you most certainly will as you go along.
Here are some tips from me to you:
1. HONESTY - If you haven't already, get honest with yourself and the process.
2. WATER & FIBER - Make water and fiber your new best friends:)
3. MEASURE - Portion control and using the scale are my best tools.
4. SLEEP - Get enough sleep and figure out how to destress in a healthy way for you.
5. MOVE - Move at least 30 minutes per day in a measurable way with room for improvement.
6. FRIENDS - Find people on here that are POSITIVE and SUPPORTIVE and make some friends.
7. POSITIVITY - Don't listen to the haters or react to the snarky sarcastic comments, they are miserable people.
8. CONSIDER - Take everyone's advice with a grain of salt, you are gonna have to figure it out for yourself anyway.
9. FORGIVENESS - When you slip up acknowledge it, forgive yourself, and MOVE ON.
10. HOPE - Remember, everyone is unique and travels their own path, but they don't have to do it alone:)
Good luck! -Nancy
Best.Advice.Ever.
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Nancy- Great post. I like the 10 suggestions you posted, I need to remember them
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rachel19815 wrote: »Nancy- Great post. I like the 10 suggestions you posted, I need to remember them
Hi Rachel, these are on my fridge. I read em when I need em. Have a great day! -Nancy0 -
toadhunter911 wrote: »Stay calm, like anything else that's worth it, this too takes work and dedication. I takes time and patience to figure out what works and what doesn't and your preferences will also change over time as you open yourself up to try new foods. You won't always be stuck with the prepackaged foods because they are already calorie counted, in fact you may move away from them all together as you research and learn more and more about nutrition which you most certainly will as you go along.
Here are some tips from me to you:
1. HONESTY - If you haven't already, get honest with yourself and the process.
2. WATER & FIBER - Make water and fiber your new best friends:)
3. MEASURE - Portion control and using the scale are my best tools.
4. SLEEP - Get enough sleep and figure out how to destress in a healthy way for you.
5. MOVE - Move at least 30 minutes per day in a measurable way with room for improvement.
6. FRIENDS - Find people on here that are POSITIVE and SUPPORTIVE and make some friends.
7. POSITIVITY - Don't listen to the haters or react to the snarky sarcastic comments, they are miserable people.
8. CONSIDER - Take everyone's advice with a grain of salt, you are gonna have to figure it out for yourself anyway.
9. FORGIVENESS - When you slip up acknowledge it, forgive yourself, and MOVE ON.
10. HOPE - Remember, everyone is unique and travels their own path, but they don't have to do it alone:)
Good luck! -Nancy
Best.Advice.Ever.
Thanks, hang in there brother! -Nancy0 -
Maybe view dieting as surfing. Every day you ride the wave of hunger and food choices. Some days you nail it, sometimes the wave crashes over. But every day is a new wave and a new opportunity to get better at this.
Since MFP is great for calorie counting and all you have to concern yourself is keeping near your calorie goal for the day, try loosening up on your food choices and concentrate on the measuring, so you know exactly what a portion of cereal looks like, and so on.0 -
Thanks all for that very useful info and advice , my cals per day are 1200 , I've stuck to this if not less it's just I miss normal dinners eg mashed potato , meat etc , I've been doing it wrong it seems so I'll start tomorrow with my usual foods minus most of the calories , and much smaller portions , I just find I'm worried to eat anything now without checking online what the calories are , then wondering if it's accurate lol thanks again , I'll batch cook for the weekend ahead and hope for the best0
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Hey, what you were doing was likely working very well to help you lose weight, except for the stress part. If you are worried about the calories, measure and log beforehand.0
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Try not to stress about it so much. Learn as you go and make little adjustments here and there. It takes a good amount of time to get the hang of it. But you'll get there!
I'm also at 1200 and can tell you that working out means you get to eat more! 1200 should be your NET. So if you burn 400 calories in exercise, you get to eat a total of 1600 for the day. That really helps me male healthy choices and helps me prioritize the gym on lazy days. Hope that helps some. Good luck!0 -
I was the same way. I would be sort of scared of everything. It's all new, there is no routine or pattern or flow yet to how to log. What I did was sort of look at other people's diaries for ideas as well as create something for breakfast and stick to that everyday for a bit (so I didn't have anxiety about what to eat). Then I focused on a couple lunches and dinners. I ate a mix up of all the things for the first bit while I learned how to log, figure out what types of foods to eat for myself, and to see where all my calories were going (too much first half a day then I'd overeat). I took the first few weeks as practice and wasn't logging so much accurately as I was focused on just doing it to establish a daily pattern. I am now on day 52!
Feel free to add me, take a look at my food diary (I can't have wheat, lactose and a variety of other things however).
And last by not least...what are your objectives? My first aim was to learn to not emotionally eat, and learn how to eat to fuel my body (establish healthier routines/choices) and not feel sick all the time. The second was lose weight. I knew I couldn't lose weight long term if I didn't change my first issues. I started by not being too hard at myself and logged what I ate.
Compare now to 52 days ago? My calorie counts for the first two weeks I didn't care. They are all higher, and then you can see when it drops a bit because I found what works for me (to eat, when, how to log). Don't put too much pressure on yourself in the first few weeks. Focus on consistency 0 -
The other thing I did was not put my deficit too high for the day. I knew I would not be able to do that cold turkey. I have mine set for my weight/height at 1 lb per week (65 lbs to lose) so am about 1400 calories a day.0
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This is a fun body type quiz to help you as well
As so many have encouraged you to do, make wise nutritious food choices to fuel your body at the right calorie level.
It will work!
http://www.bodybuilding.com/fun/becker3.htm0 -
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Again thank u all so much , I feel quite confident that I'm in the no turning back zone now thank god ! Walking 3 times a week for starters and was just worried I might eat something I thought was low but wasn't and after this week I'd be soooo disappointed if I don't loose when I do my weekly weigh in , fingers crossed I'll be down in Tuesday then I'll really get my mojo and will keep going till I'm at goal , thanks all , any easy recipes most welcome0
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professionalHobbyist wrote: »This is a fun body type quiz to help you as well
As so many have encouraged you to do, make wise nutritious food choices to fuel your body at the right calorie level.
It will work!
http://www.bodybuilding.com/fun/becker3.htm
Are there any experts around who can weigh in on this? I don't have the MFP clout yet.
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