Newbie!! Looking for feed backs and ideas to lose some pounds :)!!!

jenniferalcantar714
jenniferalcantar714 Posts: 1 Member
edited December 2016 in Introduce Yourself
Hey everyone im new here im just trying to stay focus and trying to lose weight!!! Needing of people that can help out to stay on track by giving pointers specially since its my first time to actually commit myself and accept that i do need to lose weight

Replies

  • peteypabl0_
    peteypabl0_ Posts: 16 Member
    That's the first huge step right there, you noticed you needed a change and now you're doing something about it. Im on a huge weight loss journey and have been going for about 3 weeks now & it's been wonderful! Add me if you'd like so we can keep each other motivated and accountable.
  • markweitz
    markweitz Posts: 3 Member
    I'm pretty good at losing weight (and not so bad at gaining it back again, LOL).

    Here is some advice from what I've learned over the years of being an overweight guy.

    This is an old saying, but it's true. You can't out exercise a bad diet. Weight loss begins with keeping your hands away from your mouth. I've heard that people that don't track what they eat tend to eat about 30% more than they think, so MFP is a great start.

    Water. Drink a TON of it, all throughout the day. It is good for you, and it helps keep you full. I try to drink about a gallon a day, and when I'm on target it is much easier to keep to my diet goals.

    Exercise, obvious, but you have to do it and it has to be hard (not to start out with, but you need to work up to it). The big problem with exercise is the more you do, the hungrier you become, so make sure you match your exercise with water consumption.

    Keep away from gym cardio fitness machines. They don't work (yes, there are exceptions, but overall). If you don't believe me, go to the gym and note the people there then go back in 5 years, and see how they have progressed. Go out and walk, run, hike, cycle, swim. Find something that you like that provides exercise and do it.

    Couple of other things.

    Get your RMR tested. This should cost about 50 bucks and will tell you very closely how many calories you burn a day before you do any type of exercise. This is the basis of how many calories you can eat a day. A pound of fat is about 3500 calories, so to lose a pound a week you need a 3,500 calorie deficit at the end of the week.

    So, in my case my RMR is about 2300. If I eat 2300 x 7 (or 16,100) calories a week and stay in bed my weight will stay about the same. Now lets say I run an hour a day, for about 800 calories per run, that adds 5,600 calories to my weekly total. Subtract that pound of fat from the 5,600 and you get 2,600. So based on that alone, I can consume about 2,400 calories per day and lose a pound a week.

    Bodyfat is like a bank account. Put more calories in and you get fatter, take more out and you get slimmer. From there it's just a matter of fine tuning your calories in, RMR, and exercise to get the weekly results you want.

    I recently got a Garmin watch that does activity tracking and a ton of other activities. It is a real motivator when running to beat a previous time, or keep my pace up. Use technology (watches, websites like this or Strava) to your advantage in helping push yourself.

    Best,

    Mark

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