Looking to lose 140 pounds -- And completely overwhelmed!

hi alli,

Im carlos... dont let it overwhelm u... just takke it one day at a time and everyday make the choice to be better, to eat better, to exercise even if its just walking for a half hour at first.... i'm 5'10" n at one point weighed 254 lbs but ever since i decided to take it one dayy at a time and at least exercise for a half hour a day at least 4 days a week i have lost in just the past 3 weeks lost 7 pounds and am down to 237 pounds just with eating smaller portions, cutting soda, and jogging/walking for a half hour a day... you can do it... just take it one day at a time

Hi Alli,

I honestly think that you can lose every ounce you want and deff think that it will truly be a glorious moment. I recommend making small goals, like losing 5/10 lbs a month, 40/40 split for carbs and protein, 10 for fat. Reward yourself every time u reach a small goal it'll keep u motivated. I hope you reach your goal

I know that getting healthy - especially when you have so far to go - is a huge undertaking, but you CAN do this and joining MFP was a great step in the right direction.

Here is a bit of advice that I generally give people who ask based on what worked (works) for me:

1) The quality of your calories - whether 1200 or 2000 - really does matter, not only in how it impacts weight loss, but how it impacts your overall health. Filling your body with NUTRITIOUS foods is just as important (if not more so) than just staying within your calorie goals.

2) Find a kind of exercise you enjoy and do that until you build the habit of exercising because you are less likely to skip working out if it is something you enjoy. Then start incorporating new things - you not only will work new muscles, but you may find new things you enjoy.

3) Eliminate temptation. If you are an emotional eater, don't keep junk food around. If it isn't available, you're less likely to binge on it.

4) Indulge cravings... sensibly. If you are dying for chocolate, have some, BUT... try to find the healthiest option (for example, one small square of dark chocolate, or make some hot cocoa with some milk or almond milk, cocoa powder, and stevia, which is a natural no-calorie sweetener) and keep the portion small. If you completely deprive yourself, you're going to binge. If you are sensible about things, you won't feel deprived.

5) Drink lots of water. It helps in so many areas. Yes, it does help with weight loss, but it also helps your body function better, flushes out excess sodium, keeps you feeling full longer, and the list goes on and on.

6) Don't skip meals! Eat breakfast in the morning to fuel your body and get your metabolism going. Have a mid morning snack (fruit or nuts are good, or maybe some yogurt). Have a sensible lunch. Have a mid-afternoon snack (I am a huge fan of baby carrots and will eat several servings a day - they are so crunchy that they are really satisfying). Eat a nutritious dinner in a sensible portion. Don't go for seconds. Have a glass of water before and after and then wait 20 minutes after you are done eating. If you are still hungry, have a piece of fruit or some extra veggies.

7) Don't give up! If you stumble or mess up one meal, one day, or even for a whole week, just start over.

8) Listen to MFP. If it gives you a calorie goal that is a lot higher than other people's - LET IT! A heavier body requires more calories to function and MFP will give you the deficit you need to lose weight steadily and in a healthy manner (not more than 2 lbs/week). Don't try to eat 1200 calories if MFP recommends more (including at least a decent chunk of your exercise calories) unless specifically advised (and monitored) by a doctor. That isn't enough for most people and you can't get adequate nutrition on it.

9) This is the motto I go by:
EVERY CHOICE YOU MAKE ABOUT WHAT YOU PUT IN YOUR BODY AND HOW YOU MOVE YOUR BODY WILL EITHER PUT YOU ONE STEP CLOSER TO GOOD HEALTH OR ONE STEP FURTHER AWAY.

I hope this helps and I wish you tons of success on your way!

DO NOT BE OVERWHELMED. You are letting the huge number mess with your head.<

---

trying not to sound rude, but motivating.


Take it one-pound-at-a-time. One week at a time. Get educated and get absolutely shredded.

I know, I've done it. It takes time to change your physique. I've answered many questions via PM and in my forum thread, which can be found here: http://www.myfitnesspal.com/topics/show/403233-lost-96lbs-and-made-top-10-in-physique-contest

And feel free to add me. Everyone needs support and to support others.

Every day will present new challenges and every choice you make can be one toward success. I've done this and you can to. Set a goal, make a plan and go for it.

http://www.myfitnesspal.com/blog/msjamartin

I have about 70 lbs. more to lose, but I only set my goal for 10 - 20 lbs. at a time. It's a psychological tactic to make it seem less daunting, plus I have noticed that those mini-goals really DO make a difference. A 20 lb. loss can mean another size down, or just simply feeling better walking and getting around.

When I joined here in October, my eating habits were SCARY! I ate almost continuously from 7 pm to 2 am. Some of my food choices weren't awful, but others were making me pack on the pounds. I still have insomnia some nights that makes it hard to not eat for all those hours, but something clicked, and I would say other than an occasional binge, my eating is controlled.

I know the fear and despair. I know you think you will be starving all the time. But, every journey starts with a single step. Set a goal, set a reasonable rate of weight loss (maybe a pound a week), and get started. Also, get some friends here to support you, and start supporting them. Add me if you like.

Alli,
I'm so proud you have taken the first step toward healthy eating by joining MFP! As others have said, mini goals are the way to go. You CAN do this!!!

I admit that I don't have far to go but just keeping track of what you are eating will make a huge difference. You can do it!!!

First, Give yourself a big hug for starting this Journey...You are worth it.

Do not let the number overwhelm you...Start by making some SMART goals; You can find out how to write this on YouTube

Next, find all the inspirational people on MFP you can and send some Friend Requests

Being that you are an emotional-compulsive eater (i.e. binges) read all you can about the subject especially anything written by Geneen Roth (I am one myself...!)

There is a common thought out there that once you are thin you will be happy, but it is actually the other way around...

Everyday drink water, exercise (something you like!) and Journal, Journal, Journal.

Do NOT compare yourself to others, just think and act like the person YOU want to be

You CAN do this

Good luck!

E xo

I know what you are feeling....I too have about 130lbs to lose. I have struggled for the last 25 yrs - I tell my husband that I'm twice the woman he married. lol I am really excited about this app - it really makes tracking your foods, exercise easy Hang in there & keep tracking your foods - I was amazed at how much I was eating. I'm on my 3 day & can tell a little difference already (not as bloated or stuffed). We didn't put the weight on overnight and it won't come off overnight but YOU CAN do this! We CAN do this! Do not tell yourself anything different. I agree with VergingOnVega...Set a goal, set a reasonable rate of weight loss (maybe a pound a week), and get started. Also, get some friends here to support you, and start supporting them. Add me if you like too.

Also, I will tell you that this is what I eat - while I was losing, and now that I'm maintaining (and forever, thanks to food allergies...):
Clean, lean meat (I'll eat higher fat cuts when I know they come from clean sources, otherwise, I stick to lean)
Veggies (the more, the better)
Fruit (especially fruit with lots of fiber, like berries, oranges and apples)
Some potatoes (mostly sweet potatoes and yams)
Some corn (maybe 3 times a week)
Some beans (less than twice a week)
Very little added sugar
Nuts (about an ounce a day)


I also eat a little artificial sweetener, but I would recommend cutting that out if you can!

CoryIda..............I have similar issues as this young lady. I thank you for all the suggestions. You sound like a very smart woman. This was very helpful and I hope everyone reads and goes by your advice . Thank you so very much!

Just take it slow, one day at a time. Log everything, even days when you're not your best, and try to exercise as much as possible, even just go for a walk. Don't expect instant results, but as long as you're consistent, the weight will eventually come off (but you will have those frustrating times where you're not losing as much as you want, or you plateau) - power through it. Also try to plan out meals and snacks as much as possible!

you can do this...you will do this!

It won't happen overnight, but since this is a lifelong committment, it doesn't have to. If you work hard, you can lose 100 lbs by Christmas.