Workout/diet tips for a MFP noob from people who have successfully lost/maintained/transformed

Ms_TeeBee · October 2015

Hi all,

I created this account a while ago, but didn't start using it until this past week. I am particularly looking for people who have struggled with weight loss in the past and have lost and maintained their weight and I'm also interested in those who have transformed their bodies through fitness. I would love to hear from the ladies, because chances are their tips would be more relatable, but I'm also interested hearing from the fellas too. Please provide your helpful tips/tricks and add me if you feel you can help this gal out!

yesimpson · October 2015

Log accurately and honestly.

If you are able to/want to exercise, find something you love.

Don't beat yourself up if things don't always go to plan.

Don't try to lose too fast.

Ms_TeeBee · October 2015

Thanks! Those are great tips. I'm definitely trying to log as accurately as possible and I'd rather overestimate the portions I log than underestimate because I don't want to be left thinking I'm way under when in reality I'm not. Do you have any favourite meals that are quick and easy?

yesimpson · October 2015

When I was losing weight I ate a lot of stir fries because they were fast, and a good way to get veg and lean protein like prawns or chicken in. Careful of calorific ready made sauces though - I liked soy sauce with ginger and chilli. I would roast vegetables and make batches of pasta or couscous to add to salads for packed lunches during the week, and breakfast I ate a lot of yogurt & fruit or porridge. You kind of have to try out different foods and combinations to see what's satiating for you.
Most meals can be adapted for lower-calorie needs, by watching oils, butter, cream etc. and good old-fashioned portion control.

GauchoMark · October 2015

I started out at 305 lbs and in the pic to the left I was about 180 lbs. I have been fluctuating between 190 and 200 for about 2.5 years now. I have learned a lot in the past 5 years or so, but the main thing is perseverance.

You have to find something that you can stick with and make a life change, not just change habits until you hit your goal then go back to what you were doing. If you go in with the mindset that this is NOT temporary and that you are changing your habits forever, you will be much more successful. As such, you have to follow a plan that is good for long term success. Mine was that I could eat whatever I wanted as long as it is within my calorie and protein goals, which were moderate goals as well.

Ms_TeeBee · October 2015

Thanks, GuachoMark. I've done restrictive diets in the past that were not sustainable and that's why I'm trying to do something that I can do for life. Do you have any workout tips?

GauchoMark · October 2015

Ms_TeeBee wrote: »

Thanks, GuachoMark. I've done restrictive diets in the past that were not sustainable and that's why I'm trying to do something that I can do for life. Do you have any workout tips?

Well, it depends. What are your current stats? What is your goal? What are you currently doing for exercise?

In general, get your diet in order first and foremost. Once you get used to sticking to that, you can add in some exercise. I'm a big advocate for balance on all fronts, so I think a good mix of cardio and strength training is best.

Most females do WAY too much cardio and use weights that are too light and spend too much time on legs. Pretty much the opposite of most guys! Limit cardio to 2-3 times a week for no more than 45 minutes. For strength, make sure you hit all body parts a couple of times a week and that you are using weights that are heavy enough that you are really straining to do more than 10-12 reps.

Hope that helps!

Merkavar · October 2015

For me consistency, protein and patience seem to work.

Be consistent, log everyday, sure you may not be able to but if you don't log make sure you have a valid reason, not just out of boredom or forgetfulness or laziness.

Protein seems to be the macro to focus on for me. It's not only meant to keep you fuller for longer, help maintain muscle mass but if I get my protein right the other macros seem to fall into place.

You didn't put on 50lb in a month, don't expect to lose it over night. It's a marathon not a sprint.

arditarose · October 2015

I had a pretty decent transformation. For me...lifting and logging.

MKEgal · October 2015

Here's the content of the newbie help post on my MFP blog.

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

http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think

http://community.myfitnesspal.com/en/discussion/819925/the-basics-dont-complicate-it/p1

http://community.myfitnesspal.com/en/discussion/872212/youre-probably-eating-more-than-you-think/p1

http://community.myfitnesspal.com/en/discussion/833026/important-posts-to-read/p1

"Most weight loss occurs because of decreased caloric intake.
However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
http://www.cdc.gov/healthyweight/physical_activity/index.html

Goal setting, including weight, calories, and macros
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045

Exercise basics
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-exercise-667080

Sleep enough
http://www.myfitnesspal.com/blog/MKEgal/view/2014-08-27-sleep-weight-control-690492

Eating higher protein & lower carbs leads to more weight loss
http://www.myfitnesspal.com/blog/MKEgal/view/2014-08-09-high-protein-diet-685553
Try 45% carbs, 20% fat, 35% protein

Eat about half your calories for breakfast (see the last half of this post for the studies)
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-10-some-studies-about-weight-loss-667818

Motivation & encouragement (explained in blog post)
http://www.myfitnesspal.com/blog/MKEgal/view/2014-07-24-motivation-encouragement-680938

- Set small intermediate goals & celebrate every one.
- Take measurements.
- Take pictures.
- Weigh yourself regularly.
- Be flexible; forgive yourself.
- Celebrate the non-scale victories (NSV's)
- Don't give up!!!!
- Don't make any food forbidden.
- Eat real food; less processed is better.

Ms_TeeBee · November 2015

Hey guys, I just saw all of your replies right now and I wanted to say that I really appreciate it! You guys have given me some very useful tips.

Workout/diet tips for a MFP noob from people who have successfully lost/maintained/transformed

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