Some tips - may or may not help

Someone messaged me and asked for help with some tips as to how I met my goal (twice) and lost 60lbs (27kgs) in 6 months so I thought since I had to write it for them I may as well share some of my ....uh ... wisdom :huh:



Everyone is different and what worked for me may not work for you but good luck in your journey ... this is what I did.

1) Set my MFP at losing 2lbs a week to start with and then every 2-3 months bring it back first to 1.5 then to 1 and finally to .5. You will know when to bring it back because you will have a couple of weeks at a constant weight.

2) Cut out all alcohol, sodas, and sweets such as doughnuts and chocolate anything high fats or sugar. Once you get things moving you can introduce them in VERY small amounts as long as they stay under your macros in MFP - I found that I have little desire to do this mostly as I don't want to spoil the results. I still eat takeaway and enjoy an occasional beer but in small amounts and only when I have earned it through a heavy gym session or a run.

3) Eat all your calories and most of your exercise calories (I usually leave 200-300 odd exercise calories as a buffer). Measure and weigh all your food .... you will always under estimate calories eaten and over estimate calories burned. Dont stress if you go over by a small amount one day every now and then -- just dont do it often.

4) Drink water .... drink lots of water .... then drink some more. I drink at least 3 litres a day and sometimes 5 or more. This helps flush sodium, makes you feel full and hydrates you.

5) Exercise .... I started out with short slow walks 1-2kms for around 20-30 minutes.... then got faster and further when I walk now I usually do around 5kms in 40-45 minutes. As I got fitter and healthier I started to run. Now I do three days of running a week, 1 day of walking.

6) Lift things .... while the walking was good to get me into a routine by itself is not a total workout plan. Join a gym or get a trainer to work out a program for you of weights. My initial program focused on thighs, butt, back and chest as well as the core and then 30 minutes of cardio to finish. Muscles help to burn fat and you will also tighten up better and avoid having saggy skin. Three days of gym a week combined with my running and walk gives me a 7 day exercise program at around 30mins to an hour a day

7) Mix it up - when my weight stopped dropping I changed the routine, added a walk, ate something totally different for breakfast ....or *gasp* went for a run instead of a walk.

8) Read everything on these boards - believe less than half of it ... and realise that even what is true and correct may not work for you. Listen to your body - take days off from exercise when you REALLY need them (not just because you are feeling lazy) - reduce your food intake on these days to stay under your calories.

9) Log everything - not just food and exercise but also record your weight and measurements. It is he weight and measurement numbers that will help to keep you motivated. Take photos - try and take them in a place and pose than you can revisit every couple of weeks/month.

10) Best of all get a group of supportive people on your MFP friendslist - log in every day and record all your food and exercise - remember it is a lifestyle change not a diet

Good luck and wishes for every success.