Where do you even start?

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JbeansMom
JbeansMom Posts: 2 Member
in Introduce Yourself
I'm new. Well I used this app a few years ago sparingly and was not serious. But I'm about to be 30 and I need to get my health/weight on track.

Where do I even begin? I'm always hungry. Help! I can use new friends to go on this journey with.
Any Chicago people here?

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  • MichelleSilverleaf
    MichelleSilverleaf Posts: 2,028 Member
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    Protein is what should help you feel full longer. Some people have found success having smaller meals more often throughout the day. If you're always hungry and it's not a psychological thing, you could be undereating.
  • tinkerbellang83
    tinkerbellang83 Posts: 9,072 Member
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    • Choose an attainable goal and weight loss rate, set your account up honestly and accurately.
    • Get yourself a food scale and choose your database entries wisely, check nutrition info against labels.
    • Log your normal intake for a few days, see how far over you are going and what it is that is taking you over - is it portion sizes, too many high calorie/low nutritional value foods, drinking your calories, etc.
    • Once you have reviewed your data for those days, start making small sustainable changes - for example changing the method you use to cook - I used to fry everything in loads of olive oil, I now use a 1 cal spray with just enough to stop the food sticking to the pan or bake/grill things instead, this in itself can save 1-200 calories per meal. If you're drinking your calories (sugary sodas, milkshakes, frozen coffee, iced tea, etc) switch to a diet soda or water.
    • Try and increase your activity, this doesn't necessarily mean working out or going to the gym, just try and walk a little further each day

    Remember it's a marathon not a sprint, it will take time, the scale may not always show a change and may even show a gain from time-to-time, it's totally normal, it's the bigger picture that's important.

    Protein may help you feel fuller longer, but satiety is a very individual thing, you may need to play around with your macros to find what works for you. But getting the minimum RDAs is a good start.
  • mcmoff
    mcmoff Posts: 64 Member
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    I start at the grocery store, easier for me to make good choices if that's all I have. It's a struggle though, especially if others are in your household that can eat the snacky food, But most of my trigger foods are mine alone - I can stay out of my husband's!
  • chalula2709
    chalula2709 Posts: 2 Member
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    I'm new too just started 2 days ago. I'm try calorie counting, I'm still not sure how it exactly works . I have the just on how many calories I need to eat for the day. but How do you factory your exercise Calories? Does that mean you add calories to your plan that are free? sometimes I don't even eat all of my calories for the day and I still have exercise calories can some one help me understand this please
  • chalula2709
    chalula2709 Posts: 2 Member
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    :o
  • tinkerbellang83
    tinkerbellang83 Posts: 9,072 Member
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    chalula2709 wrote: »
    I'm new too just started 2 days ago. I'm try calorie counting, I'm still not sure how it exactly works . I have the just on how many calories I need to eat for the day. but How do you factory your exercise Calories? Does that mean you add calories to your plan that are free? sometimes I don't even eat all of my calories for the day and I still have exercise calories can some one help me understand this please

    @chalula2709 I wrote a post that explains how your calorie allowance works here, might help you understand. http://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1
  • work_on_it
    work_on_it Posts: 251 Member
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    JbeansMom wrote: »
    Where do I even begin? I'm always hungry. Help! I can use new friends to go on this journey with.

    Where it really began for me... the time it actually clicked and stuck... i was honest with myself. It hurt really. Not only did i overeat, i ate the "bad" stuff all the time. I didn't care if i was hungry... i just wanted to eat.

    I took a selfie... profile... and looked at myself... and instead of asking "how did it get this way" (cause i knew how it got that way) - I told myself I have to change. Me. No one else is going to do it.

    Since that day - I'm down 60 pounds (some up and down cause of wonderful Christmas)... fitter and stronger... feel better... like my selfies :tongue:

    But it started with a hard honest look at myself... and deciding to do something about it.
  • Foodfavor
    Foodfavor Posts: 94 Member
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    I think it is really important to just honestly log your normal eating habits so you can see where you are making mistakes. I have found it is also important to never cut anything out. I don't think I would be able to live without beer, so if I am going to have a beer I eat a super healthy low cal lunch so I have those extra calories. Don't be afraid to reach out on the forums and ask for advice or motivation. What I have found the hardest is having days when I go way over on my calories and a little voice in my head says "just don't log for today", but I force myself to. It is important to be honest with yourself :) Good luck!!
  • MostlyWater
    MostlyWater Posts: 4,294 Member
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    Start with a doctor's visit and your goals. Work from there.
  • amandallee
    amandallee Posts: 40 Member
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    It's overwhelming at times but you have to believe in yourself. I'm 29 and a year out from having my first child. I look at it as if, it took me 29 years to "get this way", it's not going to fall off overnight. Patience - something I have very little of with a very independent one year old - is a lot of it. lol Set small goals towards one big goal and work to achieve them. Good luck! You got this! Feel free to add me on MFP.
  • amandallee
    amandallee Posts: 40 Member
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    Foodfavor wrote: »
    I think it is really important to just honestly log your normal eating habits so you can see where you are making mistakes. I have found it is also important to never cut anything out. I don't think I would be able to live without beer, so if I am going to have a beer I eat a super healthy low cal lunch so I have those extra calories. Don't be afraid to reach out on the forums and ask for advice or motivation. What I have found the hardest is having days when I go way over on my calories and a little voice in my head says "just don't log for today", but I force myself to. It is important to be honest with yourself :) Good luck!!

    Oh man! I'm having one of those days today. I had donuts for breakfast and subway for lunch. Glad to know I'm not alone.

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