Diet Advice

rselseth · January 2017

Last year I gained 80lbs when my goal was to lose 20lbs. I have not been paying attention to what I eat and sometimes I just don't eat cause I'm busy (and some health reasons get in the way). I've never tried dieting before I just ate whatever I was in the mood for and I'd like some advice. Where do I start? Thank you in advance

H_Ock12 · January 2017

Put your info into MFP and it will give you a calorie limit based on your goals. Eat within that limit and you will lose weight. You can also add in exercise and eat those calories or a portion of them. You can still eat whatever you're in the mood for, just make sure it fits in your calorie allotment for the day

nutmegoreo · January 2017

Start with some reading. The actual process isn't complex, but there are personal reasons which make it difficult. Add onto that the piles of misinformation out there which just adds to confusion.

I highly recommend starting here:

http://community.myfitnesspal.com/en/discussion/10300331/most-helpful-posts-getting-started-must-reads#latest

cebreisch · January 2017

Start logging everything you eat. Don't worry about necessarily what you're eating - just that you're logging it. Just trying to figure out the starting point.

THen you can see what you might need to tweak - where you can reduce carbs and/or increase protein.

THEN, I'd get in touch with a nutritionist who can help you make changes that are liveable.

Asher_Ethan · January 2017

Enter all your information into mfp and log EVERYTHING you consume.

MKEgal · January 2017

Welcome aboard. Here are some helpful threads / posts.
Definitely read sexypants.

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

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.

MKEgal · January 2017

BTW, get this "dieting" idea out of your head. Diets are temporary. Once you go off the diet & go back to eating the way you did before, you'll go back to the weight you were before.

You need to make sustainable changes to your life - what & how much you eat, & how much you move.

Start logging everything (EVERYTHING!) you eat for a week or two.
Make your diary private and be honest with yourself. You need accurate data to know what needs to change.

Set a reasonable & healthy weight goal, eat the calories you'd need to sustain that weight.
Aim for more veggies & fruits, less fat.

Don't give up anything you like, because that's not sustainable. Just eat reasonable amounts.
I love peanut butter. Used to have 3 PBJ sandwiches for dinner, heavy on the PB. Probably easily 700 cal each.
Now I have PB on toast with breakfast - 1 piece of toast (or 2 Wasa crackers), 1.5 to 2 T PB, a glass of skim milk, a banana or apple.

Like cheeseburgers? Fine. Have a single instead of a double.
Like chocolate? Great! Have 1 serving of a really really good dark chocolate. Enjoy it. Don't do anything else but let it melt in your mouth & enjoy the whole experience.
You get the idea.

Diet Advice

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