How did this happen

You don't need to eat "Healthy" - you need to eat at a calorie deficit. Start eating the foods you enjoy at a deficit and you'll lose weight. Have you gotten a calorie goal from MFP? Are you logging your foods? Are you being accurate?

docone644 wrote: »

I have been around 135 for 7-8 years now even after my son who is 3 now I went back to 135. Starting in August I noticed I was gaining weight with no change in diet or exercise. I have slowly crept up to 163 pounds and I am so upset with myself. I don't eat healthy but I NEVER did. So I'd like to get to 130 now but it feels impossible. I strated going to the gym several times a week but my BF% has not changed and it sitting at 29-30% I don't know what to do. I really suck at eating healthy and I am so unmotivated that I fear I'm just going to continue to gain. Idk what happened to me. This sucks.

You probably didn't change your diet, but you did eat more. And you can't confirm or deny this allegation without the proof that the food scale and logging will give you.

Eat as much as you do now and log it in this database. Then follow MFP recommendations for weight loss and weigh, measure and log your food. Rinse and repeat for several weeks and you will see the difference.

On the other hand, if eating less doesn't help, go to the doctor and ask for a complete thyroid panel to make sure that your thyroid is not an impediment. Good luck!

It's not impossible, you can do it. You've had some great advice above, and I agree with above

• Get yourself a food scale find out what you're actually eating right now.
• Set up your MFP account honestly and accurately for 1lb per week weight loss this (don't automatically choose the fastest rate, it's not suitable for everyone)
• Make small changes to your existing diet to get yourself down to your calorie allowance, this could be done by having smaller portions of higher calorie items, switching food items to a lower calorie version (like switching from regular soda to diet or mayo to light mayo), changing cooking methods (baking instead of deep frying etc), amongst other things.
• Once you have your calorie allowance nailed down you can focus on improving your nutrition to feel fuller and healthier.

Basically the less drastic the changes that you make, the easier it will be to stick to. Look at it as a lifestyle change and how you intend to eat for the rest of your life rather than a short term diet.

Weight creep is so easy! Even if you think you always cook the same pasta recipe for example and weight the pasta and always use the same chorizo (just naming something). But just splashing a bit of oil into the pan: this might have gone up and oil has an awful lot of calories. Grating more cheese onto the pasta? You don't know, but it also adds up massively. Just a pinch of sugar over the onions or a bigger pinch? Or a slice of bread: same bread all those years with same thickness of the slices? Same thickness of cheese on it?

It's so easy really to experience portion creep. 30lbs in around a year might sound a lot, but it's just over 2lbs per month. That's around 250-300 calories extra per days. Easy to do with just moving less and using a bit more cooking oil.