Give me strength, oh wise ones of the message boards....
pspenny36
Posts: 64 Member
UGH. This will be my bajillionth time starting over.
I was trying all of the fads out there, and I don't even know the current ones are considered that.....No sugar, no carbs, clean eating, paleo eating , no gluten, etc. (all at separate times, but then started confusing one for the other..mixing all toghether, etc.. which has proved to be a bad idea)
I have been overweight since the age of twelve, and this is the most I have ever been in my entire fat life.
I can't say that I haven't lost weight. I have been to the other side, and I loved it! (for a small period of five years of my life, it was amazing!) But with all of the diets, stresses in life in general, the fat is back with a vengeance!
I am going back to basics and I need help. I just got some containers (knock off from the 21 day fix) where they are small containers and each is color coded for protein, carbs, fats, seeds and nuts, veggies and fruits.
So far I have just been staring at them, sitting on my kitchen counter. I am really not sure if I am going to use them, although I think they will help me with portion control.
Since the beginning of the month, I have added 30 minutes of moderate walking a day. (this is from a 48 BMI girl who didn't do any exercise so go easy on the comments) and I have been logging everything I have been eating on here.
The thing is, I am so so SO terrified of failing again. I am really taking this slow and using smallest baby steps as to so I don't 'fall off the wagon' yet one more time.
Because every time I do, every time I add in exercise, eating habits, and then I stop....I gain back A LOT more than I lost. Which is why I blame diets for the size I am today. (Please note this is a somewhat sarcastic remark)
So, with that said, I have no idea where to start. I am probably going the meal prep route, and so far, I have been consistent on tracking and exercising.....but it's only been a week.
Any other suggestions from anyone is greatly appreciated.
I was trying all of the fads out there, and I don't even know the current ones are considered that.....No sugar, no carbs, clean eating, paleo eating , no gluten, etc. (all at separate times, but then started confusing one for the other..mixing all toghether, etc.. which has proved to be a bad idea)
I have been overweight since the age of twelve, and this is the most I have ever been in my entire fat life.
I can't say that I haven't lost weight. I have been to the other side, and I loved it! (for a small period of five years of my life, it was amazing!) But with all of the diets, stresses in life in general, the fat is back with a vengeance!
I am going back to basics and I need help. I just got some containers (knock off from the 21 day fix) where they are small containers and each is color coded for protein, carbs, fats, seeds and nuts, veggies and fruits.
So far I have just been staring at them, sitting on my kitchen counter. I am really not sure if I am going to use them, although I think they will help me with portion control.
Since the beginning of the month, I have added 30 minutes of moderate walking a day. (this is from a 48 BMI girl who didn't do any exercise so go easy on the comments) and I have been logging everything I have been eating on here.
The thing is, I am so so SO terrified of failing again. I am really taking this slow and using smallest baby steps as to so I don't 'fall off the wagon' yet one more time.
Because every time I do, every time I add in exercise, eating habits, and then I stop....I gain back A LOT more than I lost. Which is why I blame diets for the size I am today. (Please note this is a somewhat sarcastic remark)
So, with that said, I have no idea where to start. I am probably going the meal prep route, and so far, I have been consistent on tracking and exercising.....but it's only been a week.
Any other suggestions from anyone is greatly appreciated.
6
Replies
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Get a scale. Weigh your food (don't use the 21 day fad cups unless you really like to do dishes). Set a reasonable calorie goal and stick to it. 20-30 min of exercise 4-5 days a week.17
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No special diet is need. Your best investment would be a food scale. Enter your data in mfp and eat the suggested number of calories, eating foods you like.6
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Find calories for food you like to eat.....don't make it all boiled rice and chicken.12
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Realize excuses only hurt yourself.6
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geneticsteacher wrote: »No special diet is need. Your best investment would be a food scale. Enter your data in mfp and eat the suggested number of calories, eating foods you like.
Is there a way MFP calculates the food weighing? I had one years ago, but never really used it.0 -
Grams or oz. Avoid entries that use servings, cups, spoons.4
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30 minutes of cardio is nice, that is your minimum. Hmmm, I would suggest that you would go out and take more walks throughout the day. Whenever you feel that you want to walk away from your diet! I like to think that feeling good counts as well. The numbers come after awhile. Naturally.0
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I know where you are coming from. Been there, done that. Starting again. I have to agree with weighing your food. My biggest problem is "guessing" portions. The scale is the most inexpensive thing about dieting. I'm getting it back out when I get home. Good luck. Keep walking and checking your portions!!! You can do it!3
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That actually does make sense. When you lose weight, you lose fat and muscle (everyone does). When you gain back the weight, unless you're doing resistance exercise like weightlifting at the same time, you'll gain back mostly fat. Do that over and over, and you'll progressively increase your body fat percentage even if you don't really increase your total body weight. That's all the more reason to get it right this time.The thing is, I am so so SO terrified of failing again. I am really taking this slow and using smallest baby steps as to so I don't 'fall off the wagon' yet one more time.
Because every time I do, every time I add in exercise, eating habits, and then I stop....I gain back A LOT more than I lost. Which is why I blame diets for the size I am today. (Please note this is a somewhat sarcastic remark)
Start by learning how to log your food. Get a cheapie food scale (mine was $15 on Amazon) and weigh all solids. Use measuring cups/spoons for liquids only. Log consistently and accurately, and stick to your calorie goal, for 4-6 weeks and you'll see the scale start to move. At first, don't worry about exercise or what types of food you're eating...just learn how to log. Later, once you're in the swing of logging, you can start making other changes, but keep it simple in the beginning.
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Slow and steady. For me through eating part is a lot easier to adjust, it's when I add in exercise that things get a little crazy. So I'm starting off slow this time. I had no choice but to change my way of eating if I didn't want to be sick to my stomach after eating any more. Today I started adding exercise but I've been eating better, moderating my portions since the end of June. Only counting calories for the last 19ish days. I am starting out with a 30 minute walk and 15 minutes beginners yoga. It isn't much but it's something I can stick to. That's the important thing. Good luck and feel free to add me!4
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Potentially even simpler:
- Get the food scale.
- Carefully log what you eat. You don't even have to work hard to cut calories at first.
- After a few days of this, look back at your diary. Find some things that "cost" you more calories than they were worth to you in nutrition, satiation, or tastiness.
- Reduce or replace those foods with something that better meets your goals.
- Repeat this process until you're in a reasonable calorie deficit.
No need to lose super-fast, and you learn how to eat better permanently.17 -
[*] Repeat this process until you're in a reasonable calorie deficit.
What is this? I have seen it many times on here. ..
0 -
It seems your biggest problem is indecision. I've been there. I took an eight week course that breaks down any problem in to weekly goals. That way you can establish success every week.
http://patienteducation.stanford.edu/programs/cdsmp.html
Why not fill those containers this week and note what works, what doesn't work.
I imagine a shopping trip is in order.0 -
On top of all the awesome advice already mentioned here, I think the most important advice I was given when I was starting out for the nth time was:
Don't give up on yourself even if you're having a bad day. Just get up, dust off, and keep walking! Or as my aunt likes to say: get up, set crown right, and keep walking
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ladyreva78 wrote: »On top of all the awesome advice already mentioned here, I think the most important advice I was given when I was starting out for the nth time was:
Don't give up on yourself even if you're having a bad day. Just get up, dust off, and keep walking! Or as my aunt likes to say: get up, set crown right, and keep walking
I love it, thank you!0 -
It seems your biggest problem is indecision. I've been there. I took an eight week course that breaks down any problem in to weekly goals. That way you can establish success every week.
http://patienteducation.stanford.edu/programs/cdsmp.html
Why not fill those containers this week and note what works, what doesn't work.
I imagine a shopping trip is in order.
Yes, totally! I have to purge my fridge and start fresh. I checked out that link, I think everyone can use that at some point. But I am a scatter brain. I am planning on adding more meditation into a daily routine. Thanks!0 -
[*] Repeat this process until you're in a reasonable calorie deficit.
What is this? I have seen it many times on here. ..
Do you mean what is a "reasonable calorie deficit"?
"Calorie deficit": Eating fewer calories than you burn (via BMR, daily activities, exercise). It's how you lose weight.
"Reasonable": Losing no more than about 1% of your body weight per week, and less if you're within 25 pounds or so of goal weight. There's potentially more to it than that, but that's the basic idea.1 -
[*] Repeat this process until you're in a reasonable calorie deficit.
What is this? I have seen it many times on here. ..
Do you mean what is a "reasonable calorie deficit"?
"Calorie deficit": Eating fewer calories than you burn (via BMR, daily activities, exercise). It's how you lose weight.
"Reasonable": Losing no more than about 1% of your body weight per week, and less if you're within 25 pounds or so of goal weight. There's potentially more to it than that, but that's the basic idea.
So, if I eat 1500 calories, I would have had to burn off more than that to lose weight? How would I know?0 -
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