Things I have been doing wrong

yeh - I do this too - if I don't eat breakfast, or skip a meal, I end up eating bits and pieces all day and it adds up to more than a meal.

ReenieHJ wrote: »

lillyy23 wrote: »

Monday I started and already screwed up. The diet i was doing and trying to do was I guess too restrictive when I wrote it all out it was fine , and this always happens to me whenever I eat salads I feel so hungry still , and it’s always the same I feel good in the morning and then I always feel starving

Yeh, I eat and love salads but have to also include foods I also love(can we say peanut butter??) in order to not feel deprived. I think that's a big issue; people feel like they're missing out on foods they like better so start craving them more.
On MSN this a.m. there was an article about a guy who lost 40 lbs. by listing all the foods he found himself wanting during the week, on a post-it note. Then 1 day a week he'd eat some of those foods. He found that he'd end up eating a couple or few of those foods, not all of them. That might be the trick. Lol He said 1 cheat day a week did not derail his healthier days, he still lost weight, and didn't feel deprived because he could still look forward to some of his favorites.

omg thats awesome I am gonna look for that article lol. I love peanut butter too... like I used to hate it but now i really like it.. its so great for a little sweetness lol. I have tried counting before but I never know what im doing .. but i been researching.. and last time i did it i was always starving so this time im gonna try to track but make sure im eating healthy so i feel fuller more protein, more veggies so i actually feel full... I think i made quesadillas and burgers last time and felt so hungry. So this time i am gonna try to be healthy but the thing about this is, that it feels like we're cheating and in a way is like, i dont really understand 100% how this all works.. lol like all i have to do is use the calculator and eat that many calories everyday?

Planning is key, for me, anyway. I use MFP to make a game plan for the week ahead, with the understanding that some of it might have to change. I make sure I have all the foods I need on hand, and if I'm eating out, I try to find a menu online or at least guess what I might be having. I will assume that any restaurant meal will be loaded with calories and so I will plan to eat smaller/less calorie dense meals on that day or the next to make up for it. (My iHOP breakfast the other day set me back a whopping 710 calories and that was a "lower calorie" option!)
I mostly cook at home, so I know what I'm eating.

I do try and keep tabs on how it's going during the day, and I'm aware if I'm exercising/burning more calories so i have more leeway. I use a pedometer to gauge my activity level/calories burned (aside from intentional exercise) and it's pretty accurate.

All this keeps me honest and on track. I do have days when I won't track or weigh anything, just eat mindfully and get back on track the very next day, or after the weekend if it's a special situation.
It doesn't have to be obsessive; it's a matter of being conscious of what you're doing, why, and advance preparation.
I also weigh myself every single day, same time, so I really know my natural fluctuations, and I also listen to my body. If I'm really, PHYSICALLY feeling weak and hungry, I EAT! I count it all, but some days I seem to need a "good feed" to replenish my system. It's not a license to binge, but I might decide I want 4 cups of pasta, and I'm gonna eat it!
Those days haven't set me back at all, because they're isolated and not extreme.

Another tip is to focus on real, whole foods, because they're more filling, more nutritious, and don't leave you starving a few hours later like most processed foods will. Good luck!

someone on here, who's been maintaining for many years shared how they eat whatever they want one day a week but only a bite or two of each thing they want

lillyy23 wrote: »

AnnPT77 wrote: »

lillyy23 wrote: »

ReenieHJ wrote: »

lillyy23 wrote: »

Monday I started and already screwed up. The diet i was doing and trying to do was I guess too restrictive when I wrote it all out it was fine , and this always happens to me whenever I eat salads I feel so hungry still , and it’s always the same I feel good in the morning and then I always feel starving

Yeh, I eat and love salads but have to also include foods I also love(can we say peanut butter??) in order to not feel deprived. I think that's a big issue; people feel like they're missing out on foods they like better so start craving them more.
On MSN this a.m. there was an article about a guy who lost 40 lbs. by listing all the foods he found himself wanting during the week, on a post-it note. Then 1 day a week he'd eat some of those foods. He found that he'd end up eating a couple or few of those foods, not all of them. That might be the trick. Lol He said 1 cheat day a week did not derail his healthier days, he still lost weight, and didn't feel deprived because he could still look forward to some of his favorites.

omg thats awesome I am gonna look for that article lol. I love peanut butter too... like I used to hate it but now i really like it.. its so great for a little sweetness lol. I have tried counting before but I never know what im doing .. but i been researching.. and last time i did it i was always starving so this time im gonna try to track but make sure im eating healthy so i feel fuller more protein, more veggies so i actually feel full... I think i made quesadillas and burgers last time and felt so hungry. So this time i am gonna try to be healthy but the thing about this is, that it feels like we're cheating and in a way is like, i dont really understand 100% how this all works.. lol like all i have to do is use the calculator and eat that many calories everyday?

Yes, for weight management, especially in the short run, eating the right number of calories is all we need to do.

Even in the short run, many people find that eating mostly nutrient-dense foods helps with feeling full, which in turn helps with compliance long-term with that calorie goal; and that eating many calorie-dense foods will be unhelpful with satiation (they're often not very filling, and cause cravings for some). Some people think of it as 80% nutrient-dense foods, 20% treats, but I don't try to apply math to that part. I do believe that some treats sometimes are part of a happy life , and not "cheating".

In the longer run, good nutrition is important for health, body composition (muscle vs. fat), and energy level. Those things, when on the postive side, can help or hinder ability to reach then stay at a healthy weight long term. Nutrition also affects good appearance, and that's important to some people, too.

Personally, I liked following an approach that dialed in the calorie level first, then gradually chipped away at experimenting to improve satiation, nutrition, and all-round satisfaction with eating after that: Sort of a long-term remodeling project for my eating, in effect.

If that approach appeals to you, there's a thread about it here:

http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

Omg thank you for the information, thanks for being understanding lol I know I sound kinda dumb its something I should know I guess... alot of stuff on nutrition is like we are assumed we should know but nobody says it out loud.. im gonna check out that link I have alot to learn still. i am just kinda nervous you know about the calorie number , like if i should have 1200? 1300, 1400?

Well, it's a little off topic for this thread, which really should focus on what the original post/poster (OP) was focused on. It's usually best to start your own thread if you have different question.

So, with apologies to the person who started this thread:

The basic idea is to pick a weight loss rate that's sensible for your current body weight, which for most people is no more than 1% of one's current body weight, and slower is fine. Severely obese people may be able to lose a little faster for a while (under close/frequent medical supervision). For people with maybe 25-50 pounds or less total to lose, slower than 1% a week would be better. The point is that this is going to be a process that takes a while, and it's important to be getting adequate nutrition (via adequate calories) along the way, plus it's easier to stick to it, if we take it gradually.

You put that weight loss rate into your MFP goals, then eat the number of calories it gives you (plus a reasonable estimate of exercise calories, if you exercise). Do that for 4-6 weeks (a minimum of one full menstrual cycle for premenopausal women so you compare weights at the same point in two different cycles). Then, compare your average weight loss rate to the sensible goal rate, and adjust calorie goals as needed to hit the weight loss rate goal. Re-evaluate about every 10 pounds lost, and just keep going.

That's just a summary. This thread is a really good, more detailed view of the basics:

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

Then go on to read the "Most Helpful Posts" sections in the forum topic areas, starting with these:

https://community.myfitnesspal.com/en/discussion/10300331/most-helpful-posts-getting-started-must-reads
https://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-health-fitness-and-diet-must-reads

AnnPT77 wrote: »

lillyy23 wrote: »

AnnPT77 wrote: »

lillyy23 wrote: »

ReenieHJ wrote: »

lillyy23 wrote: »

Monday I started and already screwed up. The diet i was doing and trying to do was I guess too restrictive when I wrote it all out it was fine , and this always happens to me whenever I eat salads I feel so hungry still , and it’s always the same I feel good in the morning and then I always feel starving

Yeh, I eat and love salads but have to also include foods I also love(can we say peanut butter??) in order to not feel deprived. I think that's a big issue; people feel like they're missing out on foods they like better so start craving them more.
On MSN this a.m. there was an article about a guy who lost 40 lbs. by listing all the foods he found himself wanting during the week, on a post-it note. Then 1 day a week he'd eat some of those foods. He found that he'd end up eating a couple or few of those foods, not all of them. That might be the trick. Lol He said 1 cheat day a week did not derail his healthier days, he still lost weight, and didn't feel deprived because he could still look forward to some of his favorites.

omg thats awesome I am gonna look for that article lol. I love peanut butter too... like I used to hate it but now i really like it.. its so great for a little sweetness lol. I have tried counting before but I never know what im doing .. but i been researching.. and last time i did it i was always starving so this time im gonna try to track but make sure im eating healthy so i feel fuller more protein, more veggies so i actually feel full... I think i made quesadillas and burgers last time and felt so hungry. So this time i am gonna try to be healthy but the thing about this is, that it feels like we're cheating and in a way is like, i dont really understand 100% how this all works.. lol like all i have to do is use the calculator and eat that many calories everyday?

Yes, for weight management, especially in the short run, eating the right number of calories is all we need to do.

Even in the short run, many people find that eating mostly nutrient-dense foods helps with feeling full, which in turn helps with compliance long-term with that calorie goal; and that eating many calorie-dense foods will be unhelpful with satiation (they're often not very filling, and cause cravings for some). Some people think of it as 80% nutrient-dense foods, 20% treats, but I don't try to apply math to that part. I do believe that some treats sometimes are part of a happy life , and not "cheating".

In the longer run, good nutrition is important for health, body composition (muscle vs. fat), and energy level. Those things, when on the postive side, can help or hinder ability to reach then stay at a healthy weight long term. Nutrition also affects good appearance, and that's important to some people, too.

Personally, I liked following an approach that dialed in the calorie level first, then gradually chipped away at experimenting to improve satiation, nutrition, and all-round satisfaction with eating after that: Sort of a long-term remodeling project for my eating, in effect.

If that approach appeals to you, there's a thread about it here:

http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

Omg thank you for the information, thanks for being understanding lol I know I sound kinda dumb its something I should know I guess... alot of stuff on nutrition is like we are assumed we should know but nobody says it out loud.. im gonna check out that link I have alot to learn still. i am just kinda nervous you know about the calorie number , like if i should have 1200? 1300, 1400?

Well, it's a little off topic for this thread, which really should focus on what the original post/poster (OP) was focused on. It's usually best to start your own thread if you have different question.

So, with apologies to the person who started this thread:

The basic idea is to pick a weight loss rate that's sensible for your current body weight, which for most people is no more than 1% of one's current body weight, and slower is fine. Severely obese people may be able to lose a little faster for a while (under close/frequent medical supervision). For people with maybe 25-50 pounds or less total to lose, slower than 1% a week would be better. The point is that this is going to be a process that takes a while, and it's important to be getting adequate nutrition (via adequate calories) along the way, plus it's easier to stick to it, if we take it gradually.

You put that weight loss rate into your MFP goals, then eat the number of calories it gives you (plus a reasonable estimate of exercise calories, if you exercise). Do that for 4-6 weeks (a minimum of one full menstrual cycle for premenopausal women so you compare weights at the same point in two different cycles). Then, compare your average weight loss rate to the sensible goal rate, and adjust calorie goals as needed to hit the weight loss rate goal. Re-evaluate about every 10 pounds lost, and just keep going.

That's just a summary. This thread is a really good, more detailed view of the basics:

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

Then go on to read the "Most Helpful Posts" sections in the forum topic areas, starting with these:

https://community.myfitnesspal.com/en/discussion/10300331/most-helpful-posts-getting-started-must-reads
https://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-health-fitness-and-diet-must-reads

Ohh alright sure thanks so much.