weight loss

Are you going to eat this and exactly this every day? How many calories is that? What is your height, weight, sex, age and activity level (which is what determines calorie need)?

Instead of guessing games, plot your stats into MFP setup, weigh and log everything you eat, and aim to consistently hit your calorie goal (+/- 100 calories). You can lose 0.5 - 2 pounds per week, depending on starting weight and diligence.

spmcrob33 wrote: »

age: 20
weight currently: 79.8 kilos
height: 150cms
sex: female
activity level: 5000 steps a day sometimes more or less usually more

i measured the macaroni pasta but i didn't measure anything else and im not sure how many calories i have eaten.

Well this is something we can work with.

You can do this yourself, but from online calculators I get that your daily calorie need is around 2200 calories. You have around 23 kilos to lose to get to a healthy weight. That's 52 pounds and means that a loss of 1.5 pounds per week, for the first leg of your "journey", is reasonable and healthy. To lose 1 pound, you need to eat 3500 fewer calories than you burn. 1.5 pounds per week means that you need to eat 5250 calories less per week, or 750 calories less per day. 2200 - 750 is 1450.

Go to http://www.myfitnesspal.com/account/my_goals/daily_nutrition_goals
Set your Daily Nutrition Goals to 1450 calories, and if you like, adjust the macros too: Carbohydrates 35% (127 g), Fat 45% (73 g), Protein 20% (73 g). This will set the framework for a healthy and balanced, while at the same time tasty and varied diet that is easy to stick to.

Now, open your food diary, (set it to display fat, carbs and protein if you decided to set them too) and start logging your food. You can begin by logging what you already are eating, to see what you can adjust to better be able to hit your goals, without feeling that you're missing out on anything. Logging in advance is a good idea. So is getting and using an electronic food scale, and checking database entries with package labels or the USDA database. Try to hit your calorie goal within 50 or so, every day.

After a while, you'll start to see a pattern. Some foods make it easy for you to hit your goal and feel satisfied, other foods makes it harder. You will se that you can eat anything, but you have to watch portions. Maybe play around with meal timing. Tweak until you have a collection of meals that satisfy you, mentally as well as physically, and fits your schedule of work and play and rest.

Weigh yourself regularly too. Once a week, or once every day. But always at the same time and under similar circumstances. Don't fret if your numbers don't show a loss every week - as long as you are careful with food logging, your weight will go down.

Be patient and don't try to force your body into starvation or strenous exercise. That will just backfire. Weight loss is a slow process - as mentioned, you can expect 750 grams per week now in the beginning, but later it will slow down, until your intake and burn balances out as you get to goal weight. It's important that you get in good habits at an early stage. If you want to keep the weight off for ever, you have to be mindful about intake every day for the rest of your life. It's not as bad as it may sound, though. Just paying a little attention. Maybe get in some more movement. That will feel more pleasurable as your weight drops.