Desperate wanda

I hate to copy/paste but I keep seeing the same post XD maybe I should make a guide O.o.)

One pound of fat is about 3500 calories. So you need to either eat under your BMI or burn more without eating the extra calories. MFP lets you set to either lose 1 or 2 lbs per week. 1lb is a 500 calorie deficit and 2lbs is a 1000 calorie deficit.

Losing weight is 80% diet and 20% exercise or so I've heard.

Buy a digital food scale or don't bother. I got mine for $15 and it has been invaluable. You will be surprised by serving sizes and without a scale you will over eat.

Set your activity to the lowest setting and don't bother using the exercise calculator to add calories.

You don't need to change your diet a whole lot. I eat most of the same stuff I used to.

Cut out fried foods/soda/chips/cookies/empty sugar completely. Empty Calories will cause you to keep getting hungry and are your enemy. You can have a bit occasionally but you must sacrifice real food for it. Cut down on bread and pastas. they aren't filling for the long term and are very high in calories. I use light wraps instead of bread and they are 1/2 the calories.

Feel free to look at my food diary to see what I've been eating while still losing weight.

Your weight will fluctuate several pounds throughout the day/week as well. I lost 13 lbs my first week and then stayed the exact same weight to the decimal for 6 days straight. the next week I lost another 10. Keep in mind that I was nearly 320lbs when I started. The heavier you are the more weight you will lose at first.

Also note that if you start a new exercise routine your muscles will retain a lot more water for a while, causing a gain of 5ish lbs. A full bladder or poo can also throw the scale off a couple pounds. Weigh yourself In the morning after you pee/poo and before you ingest anything... If you weigh daily don't worry about fluctuations. Pay attention to weekly/monthly trends.

If you are close to a healthy weight then you aren't going to notice it right away. It's going to take several weeks to see the change.

If you ever start eating over your BMI again you will gain it back. This isn't dieting, it's healthy eating and it's a lifestyle change that has to be permanent. Eat at a deficit until you hit a goal weight and then you eat at your BMI.