What are your top three?

terizius
terizius Posts: 425 Member
edited November 2024 in Health and Weight Loss
What are your recommendations for the top three things TO DO, and top three things TO AVOID when someone is just getting started with weight loss?

Replies

  • strong_curves
    strong_curves Posts: 2,229 Member
    To Do:

    1 - get a food scale

    2 - read this thread:

    http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

    3 - Have lots of patience/realistic expectations

    To Avoid:

    1 - starvation diets

    2 - fad diets

  • bpetrosky
    bpetrosky Posts: 3,911 Member
    Things to do:
    1. Determine your individual metabolic stats (TDEE/NEAT which is what MFP uses) and set a reasonable loss per week based on those numbers.
    2. Get a food scale, learn how to use it. Log what you eat up to the number given.
    3. Set a progressive exercise plan (cardio and resistance) to give yourself more room on what you can eat and retain muscle

    Things to NOT do:
    1. Don't set a target more aggressive than your stats indicate, losing 2 lbs/wk when you don't have much to lose will mostly cost you muscle
    2. Don't demonize categories of food unnecessarily. Sugar, carbs, fats, and protein all have their place, but if you have a medical condition you adjust accordingly.
    3. Don't focus on the only scale weight on a given day. Instead, measure and look at the trend over time. Use other measurements such as body circumference to give you more insight.
  • ManiacalLaugh
    ManiacalLaugh Posts: 1,048 Member
    edited July 2015
    The Dos:
    • DO become educated about what your body needs in calories per day so you can live by a good, sustainable deficit
    • DO workout if you would like a way to burn more calories so you can eat a little more, maintain your lean body mass, and increase your bone density (if medically possible to do so)
    • DO vist the "Most Helpful Threads" link at the top and look for one that mentions "Sexy Pants" and one that says "Losing Weight is Not Linear" (Haha - that was a trick, see? Now I can get you more good info outside of your perameters. It's like wishing for more wishes!)

    The Do Nots:
    • DO NOT fall for weight loss scams that are part of an MLM scheme (e.g. Shakology, any "cleanse", etc...), promise unrealistic results, or have you depriving yourself to extremes of calories or certain foods
    • DO NOT trust just about anything Dr. Oz says
    • DO NOT do any diet plan that is too restrictive for you and therefore will not be realistically sustainable (e.g. Keto**, Military Diet). Consistency is key! So do something you can live with.

    **Some people don't find this too restrictive. I do. Whatever floats your boat.
  • ExRelaySprinter
    ExRelaySprinter Posts: 874 Member
    edited July 2015
    Do's:
    Weigh/log your food (and drinks)
    Do some sort of Exercise
    Still eat foods you like (in moderation)

    Don'ts:
    Don't starve yourself
    Don't always go by the weight on the Scales (measure yourself regularly and go by how your clothes fit)
    Don't give up!
  • salembambi
    salembambi Posts: 5,585 Member
    do: get a food scale and weigh food
    do: drink more water, find out your TDEE
    do:log as accurately as possible

    don't:set your calorie goal too low
    don't: deprive yourself of things you love to eat
    don't:over exercise and exhaust yourself
  • terizius
    terizius Posts: 425 Member
    Awesome advice.. I see a number of things coming up regularly.
  • midpath
    midpath Posts: 246 Member
    Do: make a list of reasonable goals. Whether it's reaching a certain macro or micro every day, drinking less high caloric beverages, or even just getting better sleep.
    Do: have reasonable expectations
    Do: keep your diet as a side project in your life instead of your main focus on a constant basis.

    Don't: listen to everyone's advice. Do your own research and figure out what's best for you. Some people do better measuring their food while others don't, some people like to stay away from certain foods, some people do better with sticking to familiar foods, some are better when they get variety. Just figure out what's best for you through trial and error.
    Don't: compare your results to everyone else's. Keep on keepin on and don't get down on yourself if you aren't losing as fast as someone else.
    Don't: think of a mess up as the end of the road. If you fudge up a day or even a week just realize that it's a hiccup and be fully prepared to jump back on the wagon with no guilt.
  • ManiacalLaugh
    ManiacalLaugh Posts: 1,048 Member
    terizius wrote: »
    Awesome advice.. I see a number of things coming up regularly.

    Out of curiosity, is this for the website?
  • terizius
    terizius Posts: 425 Member
    edited July 2015
    I do have a fitness/body transformations website, though this is more for personal interest, not for publishing. (Its just something I've become interested in since I started the site)
  • ManiacalLaugh
    ManiacalLaugh Posts: 1,048 Member
    terizius wrote: »
    I do have a fitness/body transformations website, though this is more for personal interest, not for publishing.

    Ah - it's cool either way. I was just curious. Asking for a top three is probably a clean way to do a MFP survey. Especially since some people (like myself) like the wall'o'text response sometimes.
  • terizius
    terizius Posts: 425 Member
    I love research - so much that I probably should have just become a professional researcher. And, this is a topic of personal interest for me, so it is a very good way to get un-biased responses into something I really don't know all that much about.
  • Asher_Ethan
    Asher_Ethan Posts: 2,430 Member
    In the last 17 pounds I've lost, the top 3 things TO DO for me -

    1 - Buy a scale
    2- When hungry try a cup of water first then see if you're still hungry in 20 minutes.
    3- Don't take out any foods from diet (eating in moderation)
  • kshama2001
    kshama2001 Posts: 28,055 Member
    Do - use a food scale
    Do - listen to your body
    Do - move

    Don't - set unrealistic goals
  • MamaBirdBoss
    MamaBirdBoss Posts: 1,516 Member
    Also...get accurate exercise burns. Moderately vigorous cardio burns about 380 cal per hour per 100lbs that you weigh. :)
  • daniwilford
    daniwilford Posts: 1,030 Member
    I am a retired researcher.
    Do:
    1. Digital food scale (measure (grams) and track everything as accurately as possible)
    2. Fitbit or other device to measure activity as accurately as possible.
    3. Trust in the formula CI<CO.
    Do not:
    1. Get distracted by small variations as weight loss is not linear.
    2. Use very low calorie diets or restrictive diets, that can harm your health.
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