My Weight Loss Journey

browneyedflgirl
browneyedflgirl Posts: 3 Member
edited January 12 in Health and Weight Loss
1. Use this free macro calculator to calculate calories and macros based on your weight and weight loss goals. https://blog.myfitnesspal.com/free-macro-calculator/
2. Establish goals in Myfitness Pal. (Macros, Total Calories and Calories by meal)
3. Implement a time of day to start intermittent fasting (16 hours of fasting and 8 hours of eating)
4. Focus on High Protein/Low Carb meal planning/prepping. Cut sugar & alcohol.
5. Track everything you eat. Whenever possible, track your food before you eat to ensure you are staying on track with your goals.
6. Get a full panel of bloodwork done so you can determine if you have any hormone imbalances or are vitamin or mineral deficient. Take recommended vitamins, supplements/medication regularly.
9. Drink a ton of water and allow yourself to indulge in a mocktail as an alcohol substitute in social settings.
10. Get atleast 8 hours of sleep.
11. Weigh daily to stay on track, but base your success on your weekly and monthly weight loss. (Even 5 lbs/month is heading in the right direction, so don’t be discouraged).
12. Take body measurements once a month.
13. Incorporate 30 min of cardio and 15 min of strength training whenever possible (3-5 days/week). This will help you build muscle while losing fat and give you extra calories if you need them to feel satisfied.

Other tips:

Don’t be overwhelmed by this list. You may have to start with only a few things and do them consistently.

There is no shame in asking a doctor for help and taking advantage of medication that can give you the kickstart you may need to have the discipline to do all of the above!

Never give up! You have to figure out what works for your routine and your body. I have been on a consistent weight loss journey for 5 years and it has taken time to figure out the right combination of things for me to do in order to maximize losing weight. I’ve lost 45 lbs so far. I have 85 more to go to reach my goal weight. Following these steps has taken me from slow and steady with an occasional plateau to a state of steady weight loss (2-3 lbs per week).
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Replies

  • browneyedflgirl
    browneyedflgirl Posts: 3 Member
    edited March 18

    Update: I’m still plugging away. Down 65 lbs… 65 more to go! I’ve continued to track macros: 20%carbs 45%protein 35%fat. I’ve adjusted my calorie intake as I’ve lost more weight. The biggest impact has been… intermittent fasting 6:18. I see the goal! I see it’s achievable! I’m going to make it this time! :) #intermittentfasting

  • Corina1143
    Corina1143 Posts: 4,653 Member

    Sounds like a great plan!

    And it's working!

    Fantastic!

    Isn't it great when things work?

  • totameafox
    totameafox Posts: 1,278 Member

    Congrats on the weight loss and figuring out what works for you. Keep it up!

  • browneyedflgirl
    browneyedflgirl Posts: 3 Member

    Update: Down 75lbs… I’ve started drinking hydrogen water 1st thing daily before my coffee. Following the 30/30/30 rule: 30 minutes after waking, 30 grams of protein, 30 minutes of low impact cardio. I’ve also added 50 minute Pilates classes 5 days a week. Weight loss has been a bit slower since adding the workouts, but my body is getting toned and sculpted so I’m happy even if it’s 5lbs/month. Still on target to achieve my goal weight before my daughter’s wedding in February 2023. Feeling stronger with every class. Excited to see the changes in this next phase. Have a great May everyone! #pilates #hydrogenwater #cardio #30/30/30 #womanover50 #weightlossgoals

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