New and I don't know where to start!

sineadwb
sineadwb Posts: 3
in Health and Weight Loss
Over the past five months I have put on a considerable amount of weight, I have gone from 119 pounds to 168 pounds. I was aware of my weight gain, but I didn't realise how drastic my weight gain was until I saw some recent photographs of myself. I checked my BMI and for my height (5'1) I am in the obese category, this is when I decided to get heathier and loose the weight I have gained.

I was wondering what would be the best way for me to lose weight gradually? I was thinking of joining Zumba to ease me in to a fitness regime and then eventually adding strength training. I plan on going to Zumba as many times as I can during the week.
I am struggling on what to eat though, I have no idea what I should be eating and what I shouldn't be.

I am sorry this is so vague but I am so new to this and I haven't a clue where to start!

Thanks in advance.

Replies

  • coconutbuNZ
    coconutbuNZ Posts: 578 Member
    This will explain everything about food:
    http://www.nowloss.com/how-to-lose-weight-keep-it-off-permanently.htm

    Zumba is a great start! Even better if you enjoy it. Walking is good too. Make small gradual changes every week e.g. it is my own self challenge to do without added sugar for the next three weeks (I read somewhere in here that it takes 3 weeks to get rid of a craving and I am hoping to get rid of my sweet tooth!). I won't give it up forever though. The occasional piece of cake but at least I'm not having excessive amounts of sugar every day like before. Try not to let it be all or nothing. Don't go mad the first week and then 2nd week find it too difficult or exhausting. Build up your level of fitness, starting with easy to moderate exercise then intensifying those workouts after a few months or whenever you're ready.

    Good luck to you. Hope this helps.
  • ajschust23
    ajschust23 Posts: 9
    Don't worry about the BMI. That is pretty much a computer guess. Each person is different for that. Easiest way to lose weight is to start off small. Try watching what you eat, walking more, light exercise, etc. Zumba would be a good thing to try. Don't be embarrassed if you don't connect in the beginning. Everyone had to start off where you are at. Add me as a friend and I can help you with choosing what to eat.
  • taso42
    taso42 Posts: 8,980 Member
    We all started somewhere. Start logging your food, even if you make no changes to your diet just yet. It's very eye opening to see how what we eat adds up. I'm glad you specifically said you want to lose weight gradually. This tells me you're being realistic and therefore likely to succeed in the long run. If you stick to this calorie counting stuff, all you really need to do is set a moderate deficit, somewhere around 500-1000 calories per day. Basically MFP sets this up for you. Eat what fits into your calorie and nutrient goals in a way that satiates you. Many people feel more full eating protein and fiber, so it's not a bad idea to always lean toward those sorts of options. The protein target MFP sets up is very low, so feel free to go above that. Way above that.

    As far as exercise, do whatever sounds fun and whatever you enjoy. Go ahead and try that Zumba class. I've heard great things. You can also simply walk, or start jogging. Over time you may gravitate toward certain things. Once you get into the swing of things, I encourage you to look into strength training. Strength training is key to getting our bodies looking not only leaner, but healthy and strong.

    Best of luck to you!
  • led6777
    led6777 Posts: 268
    My #1 piece of advice: DON'T STARVE YOURSELF!!

    http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less
  • coconutbuNZ
    coconutbuNZ Posts: 578 Member
    My #1 piece of advice: DON'T STARVE YOURSELF!!

    http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less

    That is excellent advice. I've lost count of how many times I'd lose weight one week and the week straight after that had gained it all back on! Soooooooooo disappointing. What was I thinking?! Oh that's right. I didn't. I just followed the fad diets. It was either feast or famine.
  • Lozze
    Lozze Posts: 1,917 Member
    We all started somewhere. Start logging your food, even if you make no changes to your diet just yet

    Just coming here to post that.

    OP what has changed in the past five months? That's quite a gain. I would also recommend going to your doctor and getting a check up.
  • iceqieen
    iceqieen Posts: 862 Member
    #1 be honest with yourself
    #2 love yourself how ever you look
    #3 focus on fitness and tape measurements and not the scale
    #4 eat anything you want IN MODERATION

    Log everything you eat, over time you will learn what has the biggest impacts. Eat different kinds of food, mix veggies, fruits, meat, etc. ofcourse depending on your taste. If you are always eating the same 3-4 meals, then look into if they have all the nutrients you need.

    Choose the right daily activity settings in MFP and log any extra exercise.

    For weight loss: Eat the right amount of calories.
    #1 Learn about BMR, TDEE (total daily energy expenditure), and calorie deficit.
    #2 Listen to your body, learn the difference between Want and Need feeling
    #3 In general don't eat less than your BMR and as long as you eat less than your TDEE you will loose weight.

    There's weight lifting - a good group to ask questions is : http://www.myfitnesspal.com/groups/home/771-women-strength-training

    There's calorie counting - but be carefull with not going too under. Listen to your body and learn about TDEE, BMR and calorie deficit
    http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing
    http://www.myfitnesspal.com/topics/show/567092--read-this-figuring-out-your-calorie-goals

    Eating back exercise calories - http://www.shouldieatmyexercisecalories.com/
  • LFiestan
    LFiestan Posts: 175 Member
    #1 be honest with yourself
    #2 love yourself how ever you look
    #3 focus on fitness and tape measurements and not the scale
    #4 eat anything you want IN MODERATION

    Log everything you eat, over time you will learn what has the biggest impacts. Eat different kinds of food, mix veggies, fruits, meat, etc. ofcourse depending on your taste. If you are always eating the same 3-4 meals, then look into if they have all the nutrients you need.

    Choose the right daily activity settings in MFP and log any extra exercise.

    For weight loss: Eat the right amount of calories.
    #1 Learn about BMR, TDEE (total daily energy expenditure), and calorie deficit.
    #2 Listen to your body, learn the difference between Want and Need feeling
    #3 In general don't eat less than your BMR and as long as you eat less than your TDEE you will loose weight.

    There's weight lifting - a good group to ask questions is : http://www.myfitnesspal.com/groups/home/771-women-strength-training

    There's calorie counting - but be carefull with not going too under. Listen to your body and learn about TDEE, BMR and calorie deficit
    http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing
    http://www.myfitnesspal.com/topics/show/567092--read-this-figuring-out-your-calorie-goals

    Eating back exercise calories - http://www.shouldieatmyexercisecalories.com/

    THIS ONES HELPFUL...should bump this :)
  • sineadwb
    sineadwb Posts: 3
    I lost my job and just delved in to comfort eating, I wasn't leaving the house for days on end. I have been to see a doctor, every thing is fine but he advised that I become more active for the good of my health, he also ran a lot of blood tests ect.
    I like my food, a lot, and I've always been able to eat what I want because I've always been active at work, what with being on my feet for 11 hours a day but with not doing any thing the weight has piled on.
  • megsmom2
    megsmom2 Posts: 2,362 Member
    Welcome! Those other folks are right...we all start somewhere. Make sure you log what you're eating, and find an exercise mode that you enjoy...Zumba is fun, but so are walking or rollerskating, Just do SOMETHING, and it will be fine.
    If you're into technical stuff, all the TDEE and BMR stuff can be interesting and useful, but if you're like me that just brings on "screen-saver face" and a glazed expression. Use MFP to help you set your calorie requirements. Don't set it for too many pounds a week, not eating enough is as bad as eating too much, healthwise, in the long run. Eat a varied, healthy diet, don't restrict yourself too much...nothing should be off limits in planned, reasonable amounts. Even ice cream.
    Most of all...be gentle with yourself, but require a lot of yourself, too. You're worth it! You can do this!
  • Lightbulb1088
    Lightbulb1088 Posts: 189 Member
    I just started logging in my food and it can be surprising in good ways and you get to see what is not so good to eat. It helps you learn what to eat. Exercise of any kind is a plus in taking weight off. Cardio is the best to burn cals.
    Good Luck! :)
  • daves160
    daves160 Posts: 600
    I just started logging in my food and it can be surprising in good ways and you get to see what is not so good to eat. It helps you learn what to eat. Exercise of any kind is a plus in taking weight off. Cardio is the best to burn cals.
    Good Luck! :)
    This^^^^

    You already started by using MFP! You will learn what foods are good, and not so good. Look at people food diaries. And.. make sure you log accurately.

    Be sure to make exercise part of your lifestyle as well
  • lornathewizzard
    lornathewizzard Posts: 165 Member
    Hi! Logging what you are currently eating may be the best place to start, so you know what you are dealing with. Knowledge and awareness is the key in terms of calories, and I'm a firm believer in everything in moderation! There's no point constantly denying yourself that ice cream, you'll just end up bingeing on it in a couple of days. I would suggest to eat above your BMR, and make sure you're getting a good whack of fruit and veg too.
    In terms of exercise, I could not recommend Zumba highly enough, it really kick started my exercise regime and it's great fun. Try to go to a class if you can rather than DVDs or games. Bokwa is awesome too, and just plain old walking and jogging are great too!
    Most importantly, what you want to do to do this properly is make this a lifestyle change. Beating yourself up about having a bad day is not the right idea, sometimes life gets in the way! Doing it gradually is the best way because you are genuinely changing your habits. Log in everyday and log everything, good or bad.
    Feel free to add me for support. And good luck!

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