I am overwhelmed and don't know where to start!!!

Can you elaborate on this a bit?

Double post

Start right where you are, with what you have on hand. Start logging everything that goes into your mouth. I know how hard that is, believe me. You don't have to completely change your diet, you just need to eat less of it, most likely.

Ditto others, log everything. Start practicing with a food scale too so you can get the hang of it. I promise it'll become second nature. Decent scales run about $20 USD.

Don't go for a fancy/special diet. Log every bite that goes in your mouth. Measure/weigh if you have the tools. If not, estimate for now. Be super honest with your logging. Make your diary private if it will help you be honest with yourself. Do this for awhile. Then, when you feel ready, start cutting down the portion size of food you are eating.

2snakeswoman wrote: »

Start right where you are, with what you have on hand. Start logging everything that goes into your mouth. I know how hard that is, believe me. You don't have to completely change your diet, you just need to eat less of it, most likely.

I agree. Keep eating what you are now, maybe less of it, and start logging everything. Then, look back over the week and see what your habits are, what you'd like to change, etc. Don't over think it and don't overwhelm yourself. It is much simpler than most people realize.

skgoldberg wrote: »

I just can't seem to get on a food program that I stick with. The logging is a great idea. I guess I need to break this down and do it one step at a time. I am looking at the big picture and it overwhelms me.

Logging is an excellent first step. If you'd like a helpful tool, get a digital food scale -- takes out the guesswork and the fiddling of figuring out how much of something you ate. (At least for things you're eating at home anyway!)

You don't need a food program, I promise. Logging will help you see some changes you can make.

Let's say for breakfast you eat 1 piece of toast with butter and jam and 1 bowl of yoghurt. That could be like 500 calories. Or, you could weigh each thing as you make it, and make sure it adds up to 400 instead, or 350, or whatever the budget is. Maybe you decide the toast isn't worth it and make a change -- an orange and a yoghurt. Or maybe the yoghurt is not worth it, so you put an egg on your toast instead.

You don't need a whole new way of eating. You will probably make some changes as you see how you've been eating. You'll realize some foods and combinations keep you fuller and happier than others. And you'll pare down your treats to things you TRULY enjoy and find worth the calories, cutting out stuff that you were eating just out of habit that isn't worth it.

If you'd like to get started, set MFP up with a modest goal, like 1 lb a week. If that's too overwhelming, start by setting it up for maintenance and make a personal goal not to go over that target if you can. Log what you eat, and work on getting below your maintenance. You will learn a LOT. Once you're feeling more confident, up your goal to 1 lb a week (or whatever you want) to start losing.

In the meantime, feel free to try moving more. But you don't have to start a big exercise program or make it complicated. Working out is fantastic for health, but you can start when you're ready, or forego it if you like. Or your working out can be walking. It can be whatever makes you happy.

And set some small goals. Don't stare at that BIG end goal. Think about what you're aiming for today, or this week. Think about what you might accomplish this month. Could you increase your walking minutes? Log 7 days in a row? Buy a food scale? Each step is what you focus on, and you'll be taking steps your whole life -- this isn't a thing you do for awhile and then it's accomplished. So dial it down to something you can feel excited about, not overwhelmed by.