I don't know what I'm doing. please help!

whitem1108
whitem1108 Posts: 1
edited October 2024 in Introduce Yourself
Hi my name is mike. I'm 26 and this is the first time I have ever taken working out seriously. I want to join the navy and to do that i need to drop 40lbs. I know that may not seem like a lot to some people but after drinking and smoking for the past 10 years it looks like a mountain to me. I'm in my first week of mfp I have been working out daily and eating like a rabbit but i have no idea what i'm doing. can you guys help me with some tips on what I should eat or recipes to mix it up a bit ? I would also love to have you as a friend, I need all the help I can get.

Replies

  • Dtrmnd86
    Dtrmnd86 Posts: 406 Member
    When I first started, I made a list of things I was not allowed to eat. I failed miserably. The best advice I can give you is everything in moderation. Yes, you can still have cake, those couple of weekend beers, or the candy bar. Just remember to only have one serving, log it, and stay at or slightly under your daily calorie number. Drinking plenty of water also helps. I am also one of those people who prefer to eat back my exercise calories, or at least 80% of them. And don't forget to MOVE! Get up and workout, go for a walk, anything. Eating healthy is a big part of weight loss and a healthier life style, but exercise counts too! Good luck on your journey, it can get tough from time to time, but it will definitely be worth it.
  • JennLifts
    JennLifts Posts: 1,913 Member
    I'm veg, so not idael on advice there.. but id say make sure youre eating enough. Use veggies to volumize, get omega 3 oils via either flax oil or capsules. If youre lifting... make sure your form is right, But dont just do cardio.
  • deathstarclock
    deathstarclock Posts: 512 Member
    Find a woman, make her like you, marry her, then have her cook for you :drinker:
  • Joannguido
    Joannguido Posts: 67
    what seems to work for me is basically watching what I eat. Do not eat like a rabbit. Check the calories and so forth on the foods you normally eat, then portion them to fit your calorie goal. Cut back. Drink water, cut the sugars, and relax. It will be hard at first but in about 2 weeks your body adjusts and you really do feel full and get yelled at for eating under your calorie goal LOL. Remember, working out adds muscle and muscle means weight. Go by how your clothes feel. You have a full network of support here, use it. Good luck and you can do it!!!!! Oh yeah, junk food is a no no!!!!!
  • hrobinson416
    hrobinson416 Posts: 207 Member
    Welcome! Dont eat like a rabbit :-) Eat what it says you should eat in calories. Cant see your diary so cant give much advice on recipes. But I like to cook chicken and vegetables alot, salads, fruit, yogurt, 100 calorie snack packs when I need something "junky" and protein bars. I eat sandwiches alot too. I will also eat pizza if I want it lol. Just in moderation! As long as Im under my intake goals I dont care much as long as its not too often. Also, work out some and track it. They say you should eat back your workout calories. I am guessing that is good advice. I havent worked up to being able to handle eating all of mine yet, but its a work in progress! Good luck!
  • natersmama
    natersmama Posts: 157
    it is very overwhelming to start. i agree with everything in moderation. it helps to plan your food the day before. when i go grocery shopping i make my menu for the week all breakfasts, lunches, dinners, and snacks. then grocery shop for a week at a time. i've recently stopped eating meat, dairy and eggs. so i go on different websites and look for a new recipe or 2 to try the next week. if possible i suggest buying 2 sets of measuring cups and spoons. you will need to know your portions to get the right calories. and a food scale. good luck with the navy!! =D
  • Rachaelluvszipped
    Rachaelluvszipped Posts: 768 Member
    Find a woman, make her like you, marry her, then have her cook for you :drinker:

    Ok, no..bahahaha....psycho..


    Anyhow..if you can open up your food diary, so we can see what's going on...we might be able to help...
  • gatorflyer
    gatorflyer Posts: 536 Member
    Hi there,

    40 pounds IS a lot of weight. I just recently reached my goal of 100 pound loss, so I can tell you what has worked for me. These are my keys to weight loss:

    1. Drink water and lots of it. Consider reducing your consumption of sweet / high calorie drinks.
    2. Track everything that goes into your body on a daily basis and stay within your alotted calorie range (calculate that using the MFP tools).
    3. Incorporate exercise into your regular routine. Set a calorie burn that works for you and strive to reach that calorie burn every day.
    4. Eat slowly so that you don't over eat
    5. If you blow it one day, put that day behind you and get right back to it the next day.
    6. Don't have any "I can't have" foods - everythign in moderation.

    Good Luck!
  • qwills2cats
    qwills2cats Posts: 108 Member
    I would suggest some simple guidelines of no flour and no sugar and plenty of simple wholesome foods. Lots of veggies and fruit and lean meats. Rice is okay... brown rice is better. You can get bread at Trader Joes that does not have flour. Flavored water or diet sodas. As to working out there are some great websites that will take you from the couch to your fitness goals one step at a time. Or if you have the ability a couple of meetings with a personal trainer who can set up an exercise/workout plan for you. Good luck and thank you for wanting to serve your country.
  • MIMITIME
    MIMITIME Posts: 405 Member
    First, quit eating like a rabbit! It does not work. Just follow the MFP Guidelines, enter everything you eat and I enter before I eat it so I can stay on track. Make sure you eat a little of what you like - that is what keeps you from burning out. If you exercise a lot, most MFP folks say add your exercise calories back in and eat them too - I agree with this. Trust me, I have dieted for 40 years and since finding this site, it is the first time I actually know what I am doing. I eat steak, lean hamburger meat, any kind of lean beef, skinless chicken is good and eggs are fast and easy. Oscar Meyer has smoked turkey and smoked ham packs with 4 slices having only 50 calories so sometimes I make a sandwich on regular bread because I do not like whole wheat. Fruits and vegetables are good and the occasional sweet treat is great. I have lost 9 pounds since September 1 and due to health issues, I can not exercise much. See - You don't have to torture yourself. Just follow MFP instructions!
  • himiller3
    himiller3 Posts: 81
    For the most part, you can eat what you like, just in moderation. Stay away from fast foods, box foods, etc, keeping more towards home cooked meals. I would also get rid of foods you can't control yourself around altogether. I know people say just to eat less of what you crave to keep you from craving it more, but some items just aren't like that. There are foods I won't eat at all because I can't just have "a little bit" of them.

    If cooking your own meals instead of already prepared foods seems daunting, maybe preparing them ahead of time and freezing them for later consumption would be a better method for you?
  • keigyarto
    keigyarto Posts: 15 Member
    I agree with a lot of the posts here: Plan your menu and log everything. I let myself have a glass of wine or a beer every now and again, but I always add it first so then I know how many calories I have left to work with. I also try to choose foods that are nutrient dense but calorie sparce. I eat a lot of soup and salad because you can eat a lot if you are really hungry and still not get too many calories. I also found, for myself, when I didn't eat enough calories, in an effort to lose faster, I felt awful. When I eat all my alotted calories and about 50% of my exercise calories, I feel the best. This is a great support network, use it and don't get discouraged. As you said, drinking and smoking for 10 years....you can't expect to take the weight off overnight. The Navy is a worthy goal, you'll get there:smile:
  • sheeramorningglory
    sheeramorningglory Posts: 16 Member
    Hi and welcome. I agree with so many....DO NOT eat like a bird. Not at all good for you. Eat what you want and log it. I find it is a great eye opener to know how many calories is in that Latte or Hamb or french fries. Once you start seeing how many calories are in foods you will start making better choices. :bigsmile:

    I also love to go online to "light" recipes. experiment when you find a couple recipes you like add them into your diary.
    Also check the charts so you know how much protien/sodium/sugars and fats you are getting. I find it a very useful tool. This way you know what vitamins you need more of ...... without a balance you will feel drained and tired. :yawn:

    A young man like yourself should be able to drop weight quickly if you stick to your plan.

    Always remember to allow yourself what you want and if you endulge to much one day....tomorrow is a new day. Get back to it!

    Good luck
  • LAWIII
    LAWIII Posts: 50
    I'm veg, so not idael on advice there.. but id say make sure youre eating enough. Use veggies to volumize, get omega 3 oils via either flax oil or capsules. If youre lifting... make sure your form is right, But dont just do cardio.

    Not a veg here, but the advice to use veggies to add to what you eat is very good. I know it sounds counter intuitive, but starving yourself is counter productive to losing weight. if you do that your body will think it is in a famine situation and try to hold on to every calorie you eat. Eat healthier foods. Eat human sized portions and not the giant amounts we are used to. Also if you feel hungry then you tend to over eat. Eat every 2 hours! Yes every 2 hours hungry or not. The key is not to eat a Big mac every 2 hours. Try a can of water based tuna and some lettuce. Broiled/baked/grilled skinless chicken breasts, raw carrots, protein drinks etc etc. look for not only low calories, but low fat (saturated fat). You will find that if you do that, you will end up losing weight even though you are eating when you already feel halfway full. Keep a bag of baby carrots handy. I tend to go through a bag of those a day. Also get a good multi-vitamin to make up for nutrients you might be missing in your diet.
    Most importantly, be consistent!!!

    Good luck!!!!
  • determinedbutlazy
    determinedbutlazy Posts: 1,941 Member
    Drink a lot of water, bulk up meals with lots and lots of veggies!

    I am a vegan, I make sure the majority of my plate is veggies. It keeps you full, gives you loads of fibre and is low in calories. If I'm still hungry after dinner, I always make sure I have extra veggies cooked!

    Be careful with tinned produce, as that can be high in added salts.

    If you're on a tight budget (like me) buy big bags of frozen mixed veggies and just steam them or add them to curries/chilis/spaghetti sauces to bulk it up and keep you full.

    I used to always resort to carbs when I felt hungry after a meal (bit of bread after dinner, toast, massive portions of mashed potatoes) but I've broken that habit!
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