Embarrassed to Ask....
harlylena
Posts: 125 Member
I have to admit I have been here over a week and haven't started. I've searched the boards, 'met' a couple people and have come to the conclusion that I have no idea where to start. I can give every excuse in the book but it comes down to lack of discipline and I hate cooking. Could you tell me how/where you started? Tomorrow I will be writing out a plan for myself to follow during the week along with some recipe ideas so that I can get some groceries. Yep, it's that bad that I need a written plan. Next I'll be writing reminders on post-its all over the house....
Oh by the way, I'm 43, 5'3, and need to lose 40 lbs. Thanks in advance
Oh by the way, I'm 43, 5'3, and need to lose 40 lbs. Thanks in advance
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Replies
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WAKE up in the morning.
make an eggwhite omelette loaded with veggies and half a slice of bread. with a glass of water. or coffee ...
there. you have started.
easy.
go for a run or a walk.
eat lunch a chicken breast with a huge salad and maybe some rice.
drink more water.
have a snack.. maybe a granola bar.. or some chocolate.. or nuts, fruit, baked apple i dont know.
etc etc etc.
its easy.. just do it. NIKE! lol 0 -
I started out really slowly. For the first week, instead of changing my entire diet I just looked at portions and focused on adding vegetables into what I was already eating. The second week, I added exercise in to my program. Every day, at least half an hour. I also started focusing on switching out some foods. Wheat bread instead of white, brown rice instead of white. The only white thing I am still eating is flour tortillas, but those will get switched out soon, too.
The best thing for me has been to maintain a variety. I have a variety of exercises, a variety of foods, and I try not to get too caught up in the actual weight numbers, focusing instead on my size shrinking instead of just the number on the scale.0 -
start by logging every single ting you put in your mouth...if it goes over your calorie mark, SO WHAT...at least you logged it...thats the only way to start...just log your food/drinks for a couple days, look at it and re-evaluate and come back...we'll put you on the right path! xo0
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No need to feel embarrassed, we all had to start somewhere. What got me started was working out. When I began to see how hard it was to burn those calories, it made it easier for me to cut back on eating so much. And I started to talking back to my body. When I would want to eat more, I would say, "This is what the serving size is and it's plenty." And to combat my nighttime grazings, I would say, "You're not hungry, you just WANT to keep eating. Put it back, you're fine!" LOL0
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When I started I found it easiest to log the food that I was eating then after a week I saw how many empty calories I was eating and made adjustments from there. A big thing that helped me was watching the beverages I consumed. I replaced most of my beverages with water now. Best of luck.0
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Hello, I Tina,
I just started yesterday and I also did not know where to start. So I just started...I mean I did some exercises, watched the portions I ate. Its neat to look at the calories and stuff everyday. I too am looking to loss amost 40lbs. I think the support here helps. to see what everyone else is doing. Also they support you.
You can do it. Put your mind to it and get it done. Don't write down a plan just start doing it. You can ad me if you would like
tsimmons19740 -
You all rock! Thanks! Great idea on the one tiny step at a time and awareness of what I'm doing. Atleast in a week I've started drinking water which used to be nonexistent!0
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I started just by logging everything I ate. It's good to see what you think are healthy choices versus what you normally consider bad foods. Then work on finding healthier choices to your healthy choices. Look at the labels of different brands in the supermarket to find ones with more fibre, less carbs/sugar, less calories. And remember that sometimes foods with less calories don't necessarily taste good - some foods I'd rather 'spend' extra calories on because I don't like the low-calorie alternative. They become 'less-often' foods rather than everyday foods.
Then try to get in some exercise each day. Even if it means you prance around in your undies for half an hour before bed playing the latest P!nk cd...0 -
Have you been logging what you've been eating thus far? If yes, how does it compare to where you should be? Play with your ingredients and/or portions until it is where it should be.
If no, what are you waiting for? If this is true, this is where you start. Most people start with consuming what they usually do, but just switch out a couple things or eat a little less. In time you'll probably find it easier to eat healthier food, but you'll have found the recipe threads by then and know what to get.0 -
My "easy" way to start is just start tracking your food.. no matter what it is.. pizza, chips, soda, ice cream.. TRACK IT.. Even if you go over your calories.. if you have to, do this for a few days or a week.. then move on to tracking a bit of exercise a few days a week.. Or trying out a new healthier recipe.. Pick one thing and start there. Good luck!! 0
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You'll have to get over your disdain for cooking, unless you have LOTS of money! It's really not as hard as it seems, though! I would suggest starting with some simple things:
1) Start tracking what you eat. For the first couple of days, don't worry about calories, just write down EVERYTHING you eat. That alone will open your eyes.
2) Start making small changes wherever you can. Go for a walk after dinner instead of watching TV. Eat an apple at lunch. Add some veggies to your dinner.
3) Start researching online. Some of the websites I've found that are great for recipes are hungry-girl.com and skinnytaste.com. Also 365crockpot.blogspot.com is good, but save that for when you're better about counting calories and calculation recipe values, etc.
Good luck!0 -
First of all WELCOME! You've taken the first big step!
Second, you've defined your goal. 40 pounds.
Now start to incorporate some exercise. At first try for 30 minutes of activity every day. Can you do that on your lunch hour? Or how about early in the morning before it gets too hot? Do you have access to a work out facility or swimming pool?
Next take a long look at your diet. What are you eating? Make sure you record it in your diary so you can review it. Are you eating too many calories? Not enough calories?
As the weeks progress add additional time to your workout. You may even want to change it up some and walk one day, weight train another day and then maybe bike. It's all a matter of what works best for you.
If you want to do more than walk try doing the C25K program. This program is designed to get people who are couch potatoes to running a 5K in 8 weeks. It's a great program and many people on MFP have used it with great success.
The main thing is that if something doesn't work then move on to something else. What works for one person doesn't necessarily work for someone else. You have to find something which you can do on a continuous basis.
Hope this helps!0 -
I agree with crazymama2two. If you just start logging everything you eat you very quickly see what they "cost". This site is kinda like mafia wars with food and exercise. You can eat pretty much what you want and "buy" more calories by exercising. It comes down to what's worth how much. You will be surprised!0
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I did not even weigh myself the first week. I could have lost weight that week but I will never know. lol Feel free to add me, I find it helps to have others to talk to. I bought a cheap scale to weigh certain foods. Bought lots of bottled water. Salads are easy and make a good summer meal.0
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My recommendation: to begin with, don't try to DO anything other than log your intake. It will go a long way towards showing you what you're doing and a lot of it will explain itself.0
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I started by just logging everything I ate and looking at various message boards for ideas. And then it has kind of naturally progressed from there.0
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www.fat2fitradio.com/bmr
Start eating like the thinner healthier person you want to become.
Start walking 1-2 miles ... then add some running. Ease into a workout routine...
be more gooder than badder
And make lots of MFP friends (check out my profile feel free to add me if you desire)!0 -
My wife and I are both on MFP. When we started we logged in the food that we normally ate. When you see what you are eating it changes your outlook. Then, just change things that you eat. Replace certain foods with healthier foods. Change ingredients in recipes to healthier ingredients.
And make sure you work out. Anything that makes you work up a sweat.
Good luck.0 -
Personally the best way to start is to just log everything you eat...no matter what it is. It will give you a real reality as to what you are eating and how much. Then start measuring EVERYTHING, increase water intake if needed and make changes to your diet as you feel needed. You don't have to start fast or make this huge change. #1 thing to do is LOG it all. That is my best advice to you and my biggest downfalls.0
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Each night...make your menu for the next day. Log everything you will eat..including snax and splenda..everything. if you go over in calories..take something off. On the day of..start with water..atleast 2 cups as soon as you wake up...and then follow your log. Between meals..drink water..lots of it. It will keep you full. As you draw closer to the end of your day....and you are not hungry....delete something else. That's what I do...and I have found that it really works...my overall calories are reduced. Good luck!!!0
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I didn't really have a plan. One day I just decided to do it and the first thing was cutting out all soda and junk food. I began eating alot more salads, other vegetables and fruits. I also decided to start paying attention to the nutritional values of everything I ate and measured/weighed all foods out so that I can keep track of the calories. I don't eat much bread or pasta. I then incorporated exercising! I have been doing this since the beginning of June and have lost 16 pounds so far.0
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I think the important thing is that you start, so you're headed in the right direction. Everything changed up when I hit my 40's so I'm using the MFP app and the site pretty religiously at the moment. That weight won't just fall off anymore, darn it! I looked at my BMR and calculated calorie limits with the tools on the site. Since I'm 5'2, I'm aiming to keep the calories a little lower than advised. It's still trial and error, but I'm using the blog feature to save recipes and talk about the tweaks to my fitness plan. Just keep at it, you'll find something that works for you. 0
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Just start by logging everything you eat. Everything. If you put mayo on your sandwich, log it. Studies show you are 80% more likely to lose weight if you just measure something, anything. As you log things, you sill start to see what you are eating. You will start to see what you need to eat less of, and more of. Other than that, there are a lot of other good comments here.0
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Don't feel bad, I thought, planned, researched and thought some more for I'll bet an entire year before I started for real. That was almost 2 years and 70 pounds ago, with 30 more to go.
My biggest changes: rule # 1 is "No fast food. Ever. No excuses." My husband and I have an eating plan that includes high fiber, low fat, home cooked meals made with real food. Baked, broiled or crock-pot meats. Lots of chicken and fish. Ground turkey instead of ground beef. Lots of fruits and veggies. Many small meals and snacks throughout the day. Nuts (almonds, pecans, walnuts) instead of chips, and measure those nuts out to no more than a small handful. Use the snack sized zip-lock baggies to measure out high calorie snacks so you don't go over. Oh yeah, and exercise, exercise, exercise!!! I worked out at the gym 3 days a week with a trainer and 2-4 other days on my own. Lots of cardio, strength training, and always, always, always abs. Now I go 3 days a week, and my weight loss has stopped....hmmm....better go back to 6 days a week, huh?
I'm new to My Fitness Pal, so haven't made any friends here yet. Message anytime if you want to know more.
Message anytime if you0 -
When I started I had about 2000 calories to play with so it was mostly a matter of making smarter choices and doing some research.
For breakfast I usually have half a cup of scrambled egg beaters, a couple of multigrain waffles with sugar free syrup or a whole grain english muffin and some yogurt or cottage cheese. Ball park that is around 350 calories. I also keep some sort of frozen egg muffing thing (Jimmy Dean D-Lights, Weight Watchers, etc) in the freezer for those mornings when I'm running late.
I work at a restaurant and don't get lunch until 2 or 3 so I usually snack on almonds and either a box of raisins or some beef jerkey. Lunch is usually a turkey or roast beef lettuce wrap with light mayo, a pickle, and a glass of light lemonade.
Dinner usually consists of about 6 ounces of meat, a vegetable (usually broccoli or green beans), and a starch (I like Busch's Grillin' Beans or scalloped potatoes). I usually have either a Fiber One Brownie or a fat free tapioca pudding snack for dessert.
I'll have an evening snack as well. That's usually whatever will fit into my calorie budget.
I also keep a few frozen dinners for the days I get home late or forget to thaw anything ahead of time for dinner. I keep a few cans of soup as well and frozen Lean Cuisine pizza as well. I also made a list of things that would fall into my calorie budget from local fast food places just in case. For example if I have to stop at McDonalds for dinner I get a Bacon Ranch Salad with regular ranch dressing (430 calories), a Fruit and Yogurt Parfait without the granola (130) and a bottle of water. I'm on travelling and need to drive thru then I get a grilled chicken snack wrap (270) and the parfait. When I go out with friends I try to stick to nicer chain restaurants when I can check their nutritional info ahead of time and have an idea of what I want and how many calories it'll cost me.
Good luck!0 -
If you don't have a great place to walk you can use your very own living room. Check out Leslie Sansone DVD's on Amazon. I like her workouts. The Walk Slim 4 fast miles is great because it lets you turn off the conversation she is having (it can get boring) and use the Music Only workout. It is not difficult to follow her steps. She does kicks, side steps, some jogging and some leg lifts. All while walking 4 miles. You don't have to do all. I usually stop at 2 miles. There is even a challenge on this website with how many miles you think you can do. My goal is 40 with the DVD's. Post reminders everywhere! Get great quotes off the internet! You can do it!0
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you have to have the determination and right attitude...it starts there....
#2...focus, right now, on drinking water water water.....give up sodas, sugary drinks and replace it with water....i lost ten lbs. before i ever lost a lb. of fat.
#3....after you get in the habit of drinking water, add veggies/fruits to your diet....your body has to have fruits and veggies....if youre not used to eating them, then find one that you think you'd like to try and maybe incorporate it into a recipe.
#4. watch portion sizes.....if you eat seconds and thirds, DONT....make sure you get enough to live, dont live to eat.....
#5...encourage others here and you will also be encouraged in return
#6...TAKE THE WORD CANT OUT OF YOUR VOCABULARY.....
add me if youd like0 -
I agree with everyone that said "Just start logging your food." The answers start to become obvious.
I am the worst one to offer advice, because my habits are terrible, but I found Oberto Thin Sliced Beef Jerky helpful when I started, 3oz package 210 calories. I'd put 4 or 6 pieces by my computer (work area) - put the rest in a drawer or across the room - and nibble as I worked. By the end of the day, I often ate half or less of a bag and yet wasn't hungry - that became my lunch method.
Note it is a terrible idea probably - particularly if sodium is a problem for you.0 -
start by logging every single ting you put in your mouth...if it goes over your calorie mark, SO WHAT...at least you logged it...thats the only way to start...just log your food/drinks for a couple days, look at it and re-evaluate and come back...we'll put you on the right path! xo
Exactly. Log everything you put in your mouth, good or bad. It helps you see exactly what and how you eat. Sometimes you don't realize how much you eat until you see it on paper. Day by day, you'll make different choices. It also helps hold yourself accountable.
Also, if you're able to, try to plan your "menu" the night before. Sometimes that helps keep you on track, having it planned, and not trying to figure out what you're going to eat last minute, which sometimes can lead to not so good decisions. Good luck.0 -
I did the same thing....just logged EVERYTHING that I put in my mouth for a week and then started to notice trends and responded accordingly....more fruits and veggies, less processed junk, more water, less coffee/soda/flavored drinks. Then I added exercise!0
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