Need help

sarstrad
sarstrad Posts: 1 Member
edited November 21 in Health and Weight Loss
I am 25 Years old, 5'3 and 160 pounds. My goal Weight is 130. What is realistically the quickest way to lose the weight? I am not active but starting to walk daily. My diet is poor and im trying to eat right but feel hungry all the time so often i end up binging

Replies

  • Old_Cat_Lady
    Old_Cat_Lady Posts: 1,193 Member
    edited August 2017
    I plan my eating day the day before on a sheet of paper. That way I do not go hungry (which leads to bingeing). Make sure you get protein at every meal. Fiber intake should be 21mg/day. Get a food scale from walmart if you don't have one.
    I lost weight without exercising, so make sure you focus on food.
  • kristen8000
    kristen8000 Posts: 747 Member
    This isn't about quick. It's not a sprint, it's more of an endurance race.

    It's all Calories in Calories out. If you eat less than your body needs, you lose weight. Just like that.

    Now, there's a bunch of ways to create a deficient. For you I'd set your "want to lose per week" on MFP to 1lb/week and eat that. Consistanty. Every day. You can exercise if you want, but it's not needed to lose weight. If you exercise, you can eat more calories though. I'd advise only eating 1/2 of the exercise calories MFP give you though. It's usually a really high estimate of what you actually burned.

    1200 calories daily is the lowest MFP will give you. Don't go under that, bad things happen to your body if you don't feed it (hair loss, muscle loss, etc).

    You don't need to eat healthy foods. You just need to eat less. And move a bit more.

    Do yourself a favor, and if you don't have one currently, go out and buy yourself a $10 digital kitchen scale. Weigh foods, log it and eat it.

    And to give a word of advice, once that scale reaches 130, the party isn't over. It's not like when the weight is gone you can go back to what you want to do. Maintaining is super hard too. I'm pretty sure since hitting my goal weight in 2012 and losing 50lbs, I've been back here to lose 10-15lbs at least 4x.
  • misnomer1
    misnomer1 Posts: 646 Member
    edited August 2017
    Set up mfp goals. Input height and weight etc. Set activity level to what fits your non exercise lifestyle best. Set weight loss to 1 -1.5 pounds a week. But a food weigh scale. Weigh everything you eat or drink. Find the correct food entry and log it in your diary. Stay within and close to your calorie goals that mfp provides. Wait 3-4 weeks to start seeing consistent results. If weight doesn't go down or goes up then, reduce your activity level in settings and tighten weighing/logging.
  • evilpoptart63
    evilpoptart63 Posts: 397 Member
    I sent you a pm :)
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Stop thinking fast, start thinking sustainable lifestyle changes...
  • dahlia_coenen
    dahlia_coenen Posts: 5 Member
    edited August 2017
    The "fastest" way to lose weight will result in binging, and long term weight gain (yo-yo dieting).

    Use the app, set your activity level to sedentary/least active, accurately count calories, stick to your daily calorie goals, but vary by going over a few hundred calories one day and under a few hundred calories the next day (this helps reset the weight your body is comfortable being to a lower set point so it doesn't try to make you gain weight again -weight training will also help with this), don't believe the app when it tells you you can eat 300 more calories because you burned 300 calories during a workout, do not count "cleaning", "grocery shopping", etc. as exercise even though you may want to and there are options for them, make sure you are eating enough nutrition (fruits, vegetables, fats, protein... Especially fat and protein together-this reduces cravings), you don't need much fat in a meal, but you do need it -stick to one healthy fat (olive oil or cheese or avocado or nuts, etc., but not more than one in a meal), if you binge - take that as your body communicating it's not getting enough nutrition and adjust your diet (for me, it's usually that I'm not eating enough varied fruits and vegetables, or enough protein), be gentle with yourself, take probiotics and digestive enzymes (your body has to be able to use the food you consume, and move it through your system with ease to lose weight). I have lost 60lbs and have kept it off for a year so far. Think long term. You can do this.

    P.S.
    You ABSOLUTELY DO need to eat healthy foods. You can also eat unhealthy foods in moderation, but you DO need healthy foods for long term weight loss and maintenance. I haven't struggled with maintenance at all. It doesn't have to be difficult. Feed your body what it needs, move your body, and eventually weight train (no rush on this). It's really quite easy, and it also takes care, attention, and time.
  • kschwab0203
    kschwab0203 Posts: 610 Member
    Rome was not built in a day.

    The best way I have found to eliminate the binges is...

    1) Do not set my goals too aggressively.
    - I initially set my goal to 2 lbs per week and found that I was sooo hungry that I'd binge. It was not
    sustainable for me. I changed to 1 lb per week which is much better.

    2) Meal prep
    - I pre-plan all of my meals the day before. I grocery shop once per week and make a menu for the whole
    week. I'll try to eat leftovers for lunch, but make sure I have other options in case I don't want leftovers or
    in case we don't have any. That way I am never stuck having to make a fly by the seat of my pants decision
    on what I am gong to eat.

    3) Pre-Log
    - I try to log all my food at night for the next day.
  • sijomial
    sijomial Posts: 19,809 Member
    sarstrad wrote: »
    My diet is poor and im trying to eat right but feel hungry all the time so often i end up binging

    Binging and over-restricting are two sides of the same coin.
    Please think of sustainable habit changes rather than the fastest possible weight loss.
  • Rusty740
    Rusty740 Posts: 749 Member
    sarstrad wrote: »
    I am 25 Years old, 5'3 and 160 pounds. My goal Weight is 130. What is realistically the quickest way to lose the weight? I am not active but starting to walk daily. My diet is poor and im trying to eat right but feel hungry all the time so often i end up binging

    Welcome to the club :) Lot's of people have this exact problem, so try not to feel disheartened. Our problem (everyone) is that we focus on how to lose the weight, but we don't focus enough on how to keep it off.

    Now to be sure, there are things you can do to help you with bingeing and one of the best is to increase the amount of lean protein you are eating and put it earlier in the day. This isn't a trick, it's real science. The way this is commonly done is a reduction in carbohydrates along with increased protein to match whatever your calorie goal is.

    Your job right now is to try to figure out a way you can lose weight while still being happy with eating. It's no fun being hungry all the time so it's important to find a realistic calorie deficit that isn't too big. Many people that have the same amount of weight to lose, with your size, will have a deficit between 500 and 100 calories and a happy number might be 250 or so. You might consider increasing the amount you are eating.

    That said, there is no way around it, the fastest way to lose weight is to eat less. Exercise will help, but it's really hard to burn enough calories when our bodies are just not that big as say folks that have a weight of 200 lbs or more.

    You're probably looking at a year to lose 30 lbs, so take your time and do it properly so that in 2 years, your still happy.
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