This app was mentioned in 182 comments, with an average of 22.07 upvotes
I like MyFitnessPal. I haven't found a barcode yet that isn't in its nutrition database and it syncs up with Google Fit and imports my walking exercise.
I'd like to take this opportunity to plug MyFitnessPal. It's basically an app that counts calories for you and lets you know how much to eat.
It might be overkill in your case, but you can still use MyFitnessPal. You can ignore the calorie intake but it's pretty good at scanning barcodes and add food items. Also, you can easily add an item from history by just typing the first letters.
For everyone that's just starting out:
Learn how to count calories. This app is the first step: https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=fil
Don't do crash diets (no rice diet, no dinner, no sweets etc.). Fitness is a lifestyle not a fad. You want to build a habit. Don't punish yourself, make a slow, gradual change.
Eat healthy. Very basic. You can still eat your favorite sweets but in small portions. You can still eat burgers. Again, see #1. When you know how much calories you need each day, you can eat everything as long as your daily caloric needs allow it.
Whey protein or any fucking supplements is not required. They are called supplements for a reason. If you're eating clean, you get a lot of the nutrients from natural food.
Work out at least 3x a week. Work your whole body. Muscle imbalances can cause injuries.
Cardio is a great supplement to lifting
/r/fitness have a list of basic programs for beginners in their sidebar
Gonna try and keep it simple and sweet while expanding on this:
First week: just count calories. Don't worry about eating any less. Pay attention and get in the groove of counting everything. Smartphones are great for this, MyFitnessPal {Android} {iOS} is pretty popular and well received.
Week 2 and 3: eat 80% of the average of your current caloric intake. If you overeat, don't punish yourself, just resolve to be 100% exact the next day. The day you truly fail isn't the day you fall, it's the day you don't get back up.
1 month: start looking at recommended daily intakes. For females, that's about 2,000. 1700 or 1800 is a great place to start, if that's less than your current limit. For reference, that's about one less slice of pizza. Keep tracking everything and stick to your plan.
For the next month or more: wait. That's all that's necessary. By now, you're in the groove, you've got a plan and it can work wonders for you. After a couple/few months, look into adding light exercise if you haven't already and continue to wait. Adjust your calories only if you plateau for more than a few weeks.
And participate here! There are lots more awesome tips, tricks and people here to support you!
Great idea. i find my fitness pal to be a good calorie counter program. link for the interested:
https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en
if anyone got a better app or method for counting calories, do share it.
I'd make two suggestions.
First, you mentioned he treats food like it's a competition. Maybe losing weight should be a competition? Within reason of course.
One thing that has helped a lot of people is smartphone apps like Calorie Counter - My Fitness pal. The nice thing about this one is you can manually enter items, or you can scan a bar code of what you're eating and put in the amount. The hardest part about the Calories In is you have no idea how dense moderns foods are until you carefully measure them. Which is a PITA, this makes it a lot easier.
Second, there's a really great documentry that HBO put out on Youtube called The Weight of the Nation. It helps to understand why it's so easy in this day and age to pile on the pounds and basically amounts to food pollution.
So much this. You need to ditch the r/fatlogic first OP and the read the FAQ. Download My Fitness Pal (https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en) make sure you log everything that goes into your mouth, that includes the butter on your bread and the milk on your cheerios. Calculate your TDEE and subtract 500 calories, stick to that.
Legs / knees are sore? Sit on a stationary bike and pedal for 30 mins, then do light weight exercises on the machines. Can't afford a gym? Than check out /r/bodyweightfitness/
God's speed. But seriously, read the FAQ.
> calorie management plays a major role
I agree. I used MyFitnessPal (Playstore)at one point. I did not particularly need to lose much, but just the fact that you're tracking what you eat makes you very conscious of calorie intake.
> just used to go for long walks
How many kms each day? I should start doing this. I used to be really into running, but don't feel like doing it anymore.
Myfitnesspal is free and has helped me lose 15 pounds in the first month. Being a gamer, it seems to work much better than anything else I tried. It's free!
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
Calculate your TDEE and then track your intake with an app like MyFitnessPal. You will want to set a caloric target in MFP as well as "macro" (carb/protein/fat) targets. If you want to gain weight, that "bulking" template in the TDEE link is a good place to start. If you want to maintain your weight but put on muscle, "maintenance" is what you want. If you're dropping fat, then run the "cutting" template, but realize that it's harder to add muscle on a cut. As you log what you eat, you'll find out how much protein you're getting per day. Most people under-eat protein - by measuring, you'll know how much you're short and how much you need to make up.
Many protein powders are somewhere in the neighborhood of 25g/scoop, so 2/day would get you an extra 50g of protein/day, which is good, but if you're only getting 40g from your other daily diet, you're going to end up somewhere around 80g short daily, and it's really hard for your body to synthesize muscle without the necessary fuel. 60-120g daily is honestly too little for your weight - you probably need 150+/day.
myfitnesspall pa u sustini meris pre termicke obrade, naravno da se nesto izgubi ali nije to sada toliko bitno, samo profesionalci mere u gram makronutrijente, lakse je da se meri pre. mozes da pogledas sasu lazica na yt, ima super savete i primere planova ishrane
I don't want to sound like a total shill but there have been these two apps I have been using
A Calorie Counter As the name would suggest you input what food you are eating for breakfast, lunch, dinner and snacks and it counts the nutrients in it (carbs, protein and fat) too. It will make you realize how much you eat and the source of your problems (I found out I ate 5000 calories per fucking day 5000)
Home Workout - No Equipment This is honestly optional but I think it really helped for me. This contains some basic workouts that require little to no equipment and, all you will need is willpower and space somewhere.
Yeah, I should add that I also "hacked" my metabolism by eating 5-6 pre-portioned meals a day. This helped me hit my macros and not be too ravenous. The carbs I will eat, I consume in the morning. These are usually something like whole wheat toast with PB or steel-cut oats with berries. The energy from these complex carbs carries through the day.
Use a calorie tracker like My Fitness Pal android/apple for a few months to get a sense for how you should eat to hit your macros. This is a pain in the ass for cooked-from-scratch meals since there's no nutritional data for those so you have to spend the time and weight all the ingredients and calculate your own nutritional label. I have set meals I make that I know what the macros are and I make those meals over and over.
Would be easier for people to jump to /r/keto, use the MyFitnessPal app and jump to something like YouTube for exercise vids.
This "deal" is waste.
if you use GoogleFit to track steps and activity, it can also sync with that and reflect your calorie budget for the day considering how much you move.
Calorie counters are where it's at. Log EVERYTHING you put in yourself, once you've added a lot of the regular things you eat it becomes easier to do especially since you can barcode a lot of it. Get the app to give you a target per day, then meet the target but don't put your exercise in. When you reduce it to maths and cheat yourself in the other direction the process seems easier, but the major thing is to give it time. Don't expect to see changes a week, a fortnight or even a month. Give it several months, maybe don't even re-weigh yourself until the new year: if you stick to numbers then it'll work itself out.
I really agree with this. I have had problems with weight throughout the years and it was first when I started doing proper diet control that I started losing weight. Since I have been physically ill most of the spring I live more by the rule of "calories in, calories out".
I try to eat less then my "normal" intake without actually starving myself and the upside of this is that I can technically eat whatever I want, as long as I stay below the daily limit. There are numerous calculators online and there are also many apps for most smartphones where you can get an estimate of your daily needs, and how much you need to cut down to lose weight over time.
The app I used was the MyFitnessPal (Android | iPhone) that helped me track my calories, which really surprised me with how much I actually stuffed myself with each day.
One of the most popular apps for this is MyFitnessPal. You just have to be on the lookout, because some of the foods in the database (especially the user-contributed ones) are missing the macro data and only have calories.
The 'limit' is 20g of net carbohydrates a day (though how rigid you want to be to that is up to you). What you have per serving in everything you eat should add up to 20g or less at the end of the day.
Try using an app like MyFitnessPal to keep track of what you're eating.
Obviously, if you have 20g of carbs in one serving of one thing, you're going to find it almost impossible to eat enough for the rest of the day without going over that daily carbs limit, so it's best to keep that per serving amount as low as physically possible. But for the most part, you can balance a relatively high carb-per-serving (up to about 8-10g) with extremely low carb food the rest of the day.
Yep! It's available for Android https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en_US
Perdre du poids c'est 20% exercise et 80% régime alimentaire.
Le plus important c'est connaître ta nutrition actuelle et ajuster progressivement.
Avant de commencer à faire de la musculation où aller courir, enregistre tout ce que tu manges ici :
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
Ils sont une base des données énormes de tout type de bouffe française donc très facile à mettre tes données.
Au bout d'une semaine tu sauras donc combien de fibres, sucres, protéines, glucides et lipides tu manges, et l'appli te dis combien tu devrais manger. Tu peux donc commencer a remplacer des aliments pour atteindre les niveaux idéaux des nutriments.
I don't want to sound like a total shill but there have been these two apps I have been using
A Calorie Counter As the name would suggest you input what food you are eating for breakfast, lunch, dinner and snacks and it counts the nutrients in it (carbs, protein and fat) too. It will make you realize how much you eat and the source of your problems (I found out I ate 5000 calories per fucking day 5000)
Home Workout - No Equipment This is honestly optional but I think it really helped for me. This contains some basic workouts that require little to no equipment and, all you will need is willpower and space somewhere.
It helps a lot of people. MyFitnessPal has over 50 million downloads in Google Play alone. I'm an user myself and I think I will never stop using MFP or other calorie counters. I just need it to keep me in check.
It only guesses how many calories you've burned. Same with the fitbits, garmins, etc. You still have to manually add what you've eaten. I have the gear S3. But i would say no matter what you use for fitness tracking, Use My fitness pal for tracking the calories in. It connects with s health, Google health, fitbit, and I'm sure all the other fitness trackers. But is way better for tracking what you eat.
Imaš neke aplikacije u koje upišeš visinu, težinu i neku prosječnu dnevnu aktivnost i on ti izbaci kolko kalorija ti je potrebno za unijet taj dan. Možeš dodavat svu hranu koju si pojeo taj dan i aplikacija ti oduzima te kalorije iz početnog skupa (isto tako možeš vidjeti nutritivne vrijednosti te hrane), a kad uneseš da si radio neku tjelesnu aktivnost onda ti se te kalorije nadodaju pa možeš vidjeti na čemu si.
npr. ova app ima ugrađen skener pa moš skenirat barkod s nečeg što pojedeš
In that case you are better off with a Fitbit. Fitbits can track activities on there own. Certain models have HR like mine does. I have experience in using the Fitbit for runs and it works perfectly. Because of an injury I don't run anymore. Currently I am on a diet to lose weight, works wonderful (basic CICO, My Fitness Pal).
Edit: off
Swimming, cycling, running are high calorie consuming workouts. Also that order is my favourite for absolutely no reason. You'd do good with any of those.
More important than workouts you should focus on calorie counting. Weight gain or loss is governed my a simple equation: calorie in - calorie out. If calorie out > calorie in, you'd be in calorie deficit mode and would lose weight.
Now i am not saying you should monitor your workouts using expensive trackers and all but you can have a basic idea. Like for your build i think 2500 kcal is the amount suggested. So eat accordingly.
For more accurate calculations you can visit IIFYM amd get the exact amount of calories you need. Also sync with MyFitnessPal
Any reason you are targeting a low carb diet rather than something more balanced? In general, a diet should help in reducing your food costs, but as /u/bo_knows stated, that may not always be the case.
I diet on a set schedule (bulk/cut) and have always found dieting to be conducive to my FI goals as I spend less on food and get to practice delayed gratification.
I have never tried a keto based diet so I cannot comment on that, but something that works for me is counting calories using an app like MyFitnessPal.
I started 5'9", 270lbs. Currently at 262lbs after 6 weeks of imperfect dieting.
Download MyFitnessPal: https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en
Buy a food scale: https://www.amazon.com/dp/B004164SRA/ref=sr_ph_1?ie=UTF8&qid=1468332402&sr=sr-1&keywords=food+scale
Use that scale. I found out that I was underestimating the cheese I was eating by 50%, and so overshooting my goal by 100-200 kcal/day. Plus I've been drinking too much. Minor things like that can push you over your calorie limit and put you on the course for weight gain.
Cut out soda and fruit juice entirely. Watch your alcohol consumption -- alcohol has the same caloric density as sugar! Cut out candy and sweets except on special occasions, or in very small quantities. Replace them with fresh fruit, or small amounts of dark chocolate. Reduce your red meat intake, and replace it with fish, lean chicken, mushrooms, and nuts. Cut down on bread and pasta. Use vegetables to bulk out your meals; onion, celery, zucchini, peppers, they have like 0-10 kcal per serving and make you feel a lot more full. I like to buy really cheap cheese that's made with hormones, in the hope I absorb some, and eat that as a 100 kcal snack. Aim for 1600 kcal/day, +/-200
Exercise alone will not make you lose weight. But, exercise combined with diet will make you lose weight faster. Do 20-40 minutes cardio and/or calisthenics, do squats and lunges, then do weight lifting. Yes I know it sucks, and yes it might bulk you up a bit. But if you're pre-HRT then it's easier to build muscle now than it ever will be again. And more muscle increases your TDEE, so you essentially burn more calories passively, without having to work at it! Then once you get on AAs and E your muscle will start melting away like candle wax, especially if you stop lifting.
Looks like Myfitnesspal Click here if you are on Android Click here if you are on iOS
IPhone and Android App actually tracks what you eat and even scans bar codes with the camera. It has worked great for me.
My fitness pal
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
For calorie counting I use MyFitnessPal and for exercise I use Strong.
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
https://play.google.com/store/apps/details?id=io.strongapp.strong
Myfitnesspal, this is good for calorie courting. It worked for me.
Try inputing everything you eat for the next few days, alongwith your workouts.
Como já disseram aí, o segredo é o déficit calórico. Nutricionista é uma excelente opção, mas se a grana estiver curta ou preferir fazer as coisas sozinha mesmo, sugiro comprar uma balança de cozinha e baixar o app MyFitnessPal. Pese tudo que você come, jogue no app e vá adaptando conforme o resultado. Se fizer direitinho não tem erro, foi assim que eu fiz quando eu decidi perder uns quilos e foi sucesso. E aeróbico é muito importante também. Deixo aqui um vídeo do Leandro Twin sobre déficit calórico: https://www.instagram.com/p/Ce2XQrmj-R1/
MyFitnessPal, but only if you are not using Google Fit to track steps. MyPlate is good too
MyFitness Pal does this. It scans most foods in Europe, even supermarket brands. It has the bigger database of food tracking apps. It is also available in French.
You just need to be careful, as a lot of the entries, especially generic ones, are user submitted and the accuracy varies.
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
The free app is good enough for tracking. I have not needed premium, so can't have an opinion on that.
Try this app. It allows you to easily track your food. It has a huge database of barcodes you can scan that will help you to more easily track your daily calorie intake.
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
MyFitnessPal does. Just make sure you link it to your Google Fit account. It can also scan barcodes and track workouts. Not sure what you get with the subscription because I only use the free version.
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
https://www.calculator.net/tdee-calculator.html
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
Try these 2 steps above for a month. Guaranteed to lose weight.
Click on the first link to put in your age, height and weight. It will give you estimated calorie goals for either maintaining your weight or different weight loss schedules.
https://www.calculator.net/calorie-calculator.html
This second link is to the my fitness pal app which is really helpful for tracking calories!
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
Even if you don't lose the weight by the end of the year, any progress is encouraging. Counting calories has really made a difference for me.
Нечему завидовать... я честно говоря вот смотрю - вес растёт, ура, но что от этого останется, когда я солью жир с водой, поди угадай. Если что, попробуй My Fitness Pal - вбей свой вес, на сколько хочешь набрать или скинуть и эта штука сама из коробки тебе рассчитает твою норму потребления бжу на сутки. Если заморочишься, можешь сканировать продукты по штрихкодам и вносить по весу сколько чего взял на завтрак/обед/ужин. Благо база у проги большая, а если и нет в ней продукта, можешь сам просто подсчитать по весу, на упаковках всегда прописанны свойста продукта и энергетическая ценность. Я вот завидую мужикам с хорошим обменом, они на массе не сильно плывут, наращивают хорошо... даже "щепкой" быть не так плохо, им с массы слезать проще всего, если не путаю.
Download MyFitnessPal and check how many calories you should eat a day:
https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en
Also, have you noticed that you are stronger now? Or are you still about the same strength?
I would check out Calorie Counter it is fantastic and makes things easy with being able to look things up, copy from the web, insert your own recipes and figure out how many calories you should be consuming.
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
edit: also check out EatThisMuch, it builds meals around your weight loss goals.
You're exactly like me. I'm also skinny af and want to gain weight (I'm currently 6"2 and weight 64kg, 18M)
What I'm doing is calculate how many calories I need to gain weight. For me this is something between 3000 and 3300 calories. You can look up some calorie calculator online.
I've tried different methods for tracking calories, the best one for me is this app I now use. It's called MyFinessPall, really easy to use, take a look yourself.
Besides tracking calories I also train a few times a week. I've just recently started training so I can't give you too much advice on it. I do weightlifting exercises so I gain muscle, muscles are denser than fat so it's a good way to gain weight.
For me it's works the best to train full body in two days. So day 1 I'll tran chest-triceps-shoulders-abs, and the other day I'll train biceps-back-legs. I do this routine two times per week. So that's a total of training 4 times a week. (Tip now that the gyms are closed: get a pair of dumbbells and look up some YouTube vids)
(Little extra advice is a cold shower after exercise, it feels so good imo. Doesn't have anything to do with gaining weight tho, but feels much better than a hot shower after exercise)
Good luck on your journey!
Eat less, way less.
Download MyFitnessPal:
https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en
You can set how much weight you want to lose a week and then you can keep track of what you eat, that way you don't overeat.
Also, take a photo of what you look like now, front, back, back flexed and left or right side.
Do this every week in the same lighting and you can see how you change, this should motivate you.
Myfitnesspal covers 1&2, not quite sure what you mean with point 3, although it will flag high sodium/fat/sugar items when you enter them.
Nah I disagree. Your facial features are fine, your problem is the fat. If you slim down your face and chin will get thinner and more defined. Losing weight is simple but hard because you just have to stay consistent. I use this app if you have an Android https://play.google.com/store/apps/details?id=com.myfitnesspal.android
latihan + makan dengan nutrisi yang rapih dan lebih dari kebutuhan kalori kita, bisa cek apps ini .
Jujur kalau lu mahasiswa sibuk, bakal sulit bulking dengan rapih e.g. makan gak teratur dan asal-asalan, gak ada jadwal latihan, stress, begadang
Honestly bud, this the wrong place to ask as 80% of these guys haven't been in a gym. But I'll answer your questions. First off, there's no need to diet. Keto, paleo, whole 30. They're all fucking stupid. Just cut the bullshit out of your diet, stick to lean proteins, fruits, vegetables, unsaturated fats, and good sources of carbs. Use this https://www.myshreddedlifestyle.com/en/tdee-calculator/ to find out how many calories you need to cut. Use this https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en&referrer=utm_source%3Dgoogle%26utm_medium%3Dorganic%26utm_term%3Dmyfitnesspal&pcampaignid=APPU_1_WdhSXvr9HeTO0PEP-qytKA to track your calories. And you'll be good to go. Try intermittent fasting, it's a good tool but it's not for everyone. And include some form of cardio, don't overdo it tho.
Losing fat/cutting is stupid fucking simple, it's a quick process as well. But it's difficult for alot of people, if it wasn't then no one would be fat. You probably will mess up on your cut, everyone does. But if you do SHUT THE FUCK UP, STOP FEELING SORRY FOR YOURSELF GET BACK ON THE HORSE AND KEEP MOVING FORWARDS.
Good luck man.
If you are trying to lose fat don't decrease your caloric intake below what your body needs, I would suggest using this app for that purpose https://play.google.com/store/apps/details?id=com.myfitnesspal.android You're going to want to increase your calories burned through exercise in order to create a calorie deficit to have your body user fat stores.
foi assim que fiz meu pai perder peso. Ele já perdeu uns 6 kg já.
Sempre tentou dieta: low-carb, dieta dos pontos, cortar gordura, etc...
Mas, como você mesmo disse, pra ele era punição e logo o efeito sanfona voltava e ele engordava.
Daí, como eu curto treinar e aprender coisas por conta, fui fuçando e aprendi a calcular TDEE (+- calorias necessárias pra manter teu peso estabilizado) e daí eu aprendi que uns deficits calóricos de -200 ~ -400 pra ele ia ser bom.
Dito e feito. Meu pai, que já é idoso, continua a se alimentar do mesmo jeito e descobriu que o culpado não era a carne nem o eventual cálice de vinho, mas sim os exagerados fios de azeite que ele jogava em cima de toda refeição. Foi cortar isso e diminuir a quantidade de comidas, poof, perdeu 6 kg.
Ele usa o app do Myfitnesspal para saber quantas calorias ele pode comer... Como ele já vem fazendo isso há bastante tempo, hoje ele já não depende tanto do app, já tem uma noção boa do quanto está exagerando.
A melhor coisa de controlar as calorias consumidas num dia é que elas não mentem... Daí você vai aprendendo pouco a pouco que tipo de comida que é "pesada" caloricamente ou não, e vai reduzindo o consumo delas.
Posso ir no Mcdonald's, mas não vou pedir um combo de Big Mac + batata grande + milkshake. Pede 2 McChicken (McFish) e já era. São essas coisas que você aprende ao controlar suas calorias.
First of all, you have to remind yourself that you can do it over and over again but also be realistic and remind yourself that anything worthwhile takes hard work and time. Side note: You are still at a very good weight range and have nothing to worry about but getting healthier won't hurt.
First, I understand how you feel cause I was overweight for most of my teenage life and I remember feeling hopeless and like everything I tried didn't work. That mentally is rooted in expecting results instantly. This will seriously screw your motivation and drive to be consistent and determined because it takes long to SAFELY lose weight.
So you need to start of by setting realistic standards. Let's be honest, you won't lose those 4 kgs by February and that is completely fine because being fit and healthy is a lifestyle and life will continue after prom.
To stay consistent and stay fit in the long run you need to take things slow first. Start joining a gym and go for those 2 days in a week you're able to. It's true that going to the gym twice a week isn't very effective when it comes to building muscle but this is about forming a habit. Once you've consistently gone to the gym for a couple of weeks this is when I'd tell you to start tracking your calories. To accurately do this get the MyFitnessPal app and a food scale. The app will help you accurately track your calories to lose weight at fast or slow as possible. I'd advice starting off by losing weight slowly so you minimize the side effects of being in a caloric deficit like hunger. Being slow and methodical is what will make sure these habits stick for the test of your life and keep you fit year round all the time. All the best.
I've been using Android's MyFitnessApp app to easily keep track of calorie intake, I'm not too worried about macros and fats and whatnot for the time being as I don't want to start confusing myself and loosing motivation (but I have started noticing patterns in those areas as a happy coincidence)
I was just under 140lbs when I started and as of yesterday, I'm 33,6'2,150.8lbs
Don't confuse yourself with all the details, just make sure your calories are up and you're excercising, let the rest fall into place naturally as you learn.
Heres the link for that app. If you have iphone it's just called my fitness pal.
I like MyFitnessPal, I think you will like it too. https://play.google.com/store/apps/details?id=com.myfitnesspal.android
You probably already have it covered but make sure you also eat as healthy as you can consistently manage. I found the my fitness app to be very useful for tracking calories. https://play.google.com/store/apps/details?id=com.myfitnesspal.android
You can just scan barcodes and not have to enter things Manually which takes out a lot of the headache That normally keeps me from properly tracking things. It also has a large database of other people's entries and it remembers entries that you put in. There are plenty of alternatives if that 1 aggravates you. However you choose to be healthy the most important thing is that you are consistent and persistent. Also sleeping Properly goes a long way. That's probably that my biggest struggle.
I personally use MyFitnessPal, recently I came across Yazio which is a lot sleaker, but has as major disadvantage that you have to pay ~ 20 euro a year for it. (or get driven mad by all the go premium limits)
https://play.google.com/store/apps/details?id=com.myfitnesspal.android https://play.google.com/store/apps/details?id=com.yazio.android
If you want to lose weight, what you have to do is eat less. Yeah, exercising helps and it's faster this way. But it's not totally necessarily as long as you eat less calories.
And how many calories do you need to eat to lose weight? Here you can check that out! This calculator will ask you your height, weight, age, sex, goal weight, and activity level. This info is needed to find out how many calories you need to eat. If you eat more calories than what you need, you gain weight. If you eat less calories than what you need, you lose weight.
And how are you going to tell how many calories you're actually consuming? Here's an app that tracks how many calories you've eaten through the day. Trust me. Counting calories is REALLY helpful.
Hope this helps you a bit to start changing your life. You aren't changing your lifestyle because of others but yourself. If you need to talk to someone, your family and friends are there for you! If there's no one there for a talk, feel free to send me a PM. I ain't a therapist, but I've been where you are.
These 2 are some of the best app in my opinion.
Calorie Counter- MyFitnessPal Link: https://play.google.com/store/apps/details?id=com.myfitnesspal.android
Lifesum Link:https://play.google.com/store/apps/details?id=com.sillens.shapeupclub
The best thing I did for losing weight was to download the myfitnesspal app. Try it for a week and see where all your calories are coming from. https://play.google.com/store/apps/details?id=com.myfitnesspal.android
First off, congratulations on deciding to make that change! It's cliche, but committing to healthier lifestyle and working out really is the hardest part. Once you start going, it's like a snowball: easy to maintain.
That being said, have you take a look at the wiki yet? there's a lot of great resources there!
I can offer some specific tips though. If your goal is to lose weight, the kitchen is actually the place you wanna go hardest. I'd recommend using a TDEE calculator (can find a bunch on the app store, or just websites online) to figure out what your daily calorie intake is, and then from there it'll give you range to eat to lose weight. If you're anything like me, you might think "I don't need to count calories." well, you'd be wrong, just like I was. It's so incredibly helpful, and not really all that tedious once you get the hang of it. Just focus on eating less calories than you consume and you're on your way to weight loss! (if you really want to get technical, you can track specifically how much protein vs fats vs carbs you're eating, to try to maximize the amount of fat you lose, but start easy)
As for Apps, I know a lot of people use and recommend MyFitnessPal although I've never used it so I can't comment.
For specific cardio routines and such, I'd again recomend the wiki, but I'm sure you can find some really good ones online.
Best of luck friend!
It seems that your comment contains 1 or more links that are hard to tap for mobile users. I will extend those so they're easier for our sausage fingers to click!
Here is link number 1 - Previous text "mfp"
^Please ^PM ^/u/eganwall ^with ^issues ^or ^feedback! ^| ^Delete
MFP https://play.google.com/store/apps/details?id=com.myfitnesspal.android
I need help! I've been depressed and hopeless since getting laid off. I've been eating over my calories. Sometimes not even tracking. Instead of losing weight I'm gaining. I don't really know how to turn around.
The My Fitness Pal app is great for this. Helps to track calories, exercise, and has other features to keep you motivated. Walking is one of the easiest ways to stay in shape. If I don't feel motivated to walk, I take off back a step and say "Well, I'll just get DRESSED to go walking, and just focus on the getting dressed part and avoid thinking about the actual walking. By the time I'm dressed, I have enough momentum built up, so it's way easier to get out the door and start a walk. https://play.google.com/store/apps/details?id=com.myfitnesspal.android
Only way to find out is to try. I started using this app : https://play.google.com/store/apps/details?id=com.myfitnesspal.android
To count calories and it has been a really helpful tool for me. It's hard to kick some food habits, but being able to see number of calories and how much i can eat in one day helps. Hope everything works out for you. (huehue, works out :P)
Thanks another app I have been trying is myfitnesspal. It will sync nutrition stats https://play.google.com/store/apps/details?id=com.myfitnesspal.android Gives you fat, carb protien ratio of what you eat along with other fitness features.
> Calorie Counter & Diet Tracker
No, the one you're mentioning is a different product but I'm sure they work the same. I can only vouch for MyFitnessPal as that's the one I've used. This is how it looks in the Google Play store. But the one you mentioned is probably fine so if you're already using it and like it there is no reason to move over.
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
My fitness pal is a great app for you phone otherwise, counting calories all the time is tedious, but be super into it for a week or two and you'll atleast learn how much you're eating, and then you can wing it on your own afterwards.
Yeah, I'd strongly recommend some kind of program or app for anyone who's trying to lose weight. I've been using MyFitnessPal (there's a website as well as an app) for the last month, and I think it's similar to what you're talking about.
It helps you figure out whether or not you're eating the right amount, but it's also really helpful with the commitment aspect of dieting. It's nice to have clear goals to commit to. I basically just tell myself "I will log everything I eat, and I will stay under my calorie goal every day". It makes it really simple and it takes practically zero effort, and you always know when you've messed up for a day, so it's not like you can gradual revert back to your old habits.
MyFitnessPal - great with motivating me to workout. Lost 25 pounds in 5 months, not much, but still improvement!
Minute Journal. This one may not seem like much, but its basically a journal you write happy thoughts into. Great way to start and end the day.
Two great apps for tracking macros if you're interested:
My Macros+ (Apple): https://itunes.apple.com/us/app/my-macros+-diet-weight-calorie/id475249619
My Fitness Pal (Apple or Android): https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en
Just so you know, a lot of people view it as kind of a douchy thing to say that you don't want to get too big. You're here asking for advice on how to bulk, which means that it isn't an easy thing to do. Lots of people spend years of their life trying to get massive, and get insulted when people think it just happens. Obviously if it was easy you wouldn't be here asking for advice on how to do it.
Other than that, count calories. This is what I use: https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en It's really easy to use. Just give it your goals and info and it will automatically calculate how many calories to eat and what your macros are. For lifting, focus on lifts that use multiple muscles (in other words, don't turn into a curl bro). Deadlifts are fantastic. Give any program a few months, results don't happen immediately. Figure out what works and doesn't and switch it up. Once you start, you'll learn what works and doesn't for your specific goals.
edit: /r/Fitness
Unfortunately the way the body works is that you can do one or the other, fat loss or muscle gain. So what you're gonna have to do is eat a deficit of about 500 a day, keep your proteins at about 30% of your diet and try to keep fat down to about 20 or 25%. MyFitnessPal is a great way of tracking your calories and macros
Yeah, MFP is awesome. It also has features like a database of foods you can look up and add (many of which have not just a calorie-count but a macronutrient breakdown), but if you don't want to do that you can just manually add a calorie amount too.
Also syncs to desktop.
Also, your link is localized for the UK. Unlocalized: https://play.google.com/store/apps/details?id=com.myfitnesspal.android
My fitness pal
It's an app where you can count your calories.
Android link: https://play.google.com/store/apps/details?id=com.myfitnesspal.android
iOS (Apple) link: https://itunes.apple.com/ca/artist/myfitnesspal.com/id341232721#
Great! I only have a couple right now, If you have the time would you be able to do:
and
Flappy Bird (I know it's lame but it's good for killing time :P)
Thought I had more but looking at what you've already done I can't think of anymore haha. Thanks and good job again with the icons!
Buy clothes that fit well; as rule of thumb just a little slimmer than you think you need is usually just right.
Work on walking without looking at the ground, shoulders slightly back and slightly down.
General hygiene. Pay attention to your hair, use a repairing lotion on your skin / face, wear something that smells good without needing a reason, brush your teeth.
Make eye contact with people talking to you
In the spirit of New Years, it also wouldn't be terrible to pick up a gym membership and check out your meal portions on occasion.
To expand on the last point and for anybody who recently picked up a gym membership as part of a resolution here are some tips on making your time commitment effective.
Stop considering it a resolution and start considering it just how you live now. Fitness never really stops, diets never really stop. It's about changing who you are rather than "trying something out". To that end you should ease yourself into whatever you do. Don't suddenly go from 3,000 cal/day to 1400 cal/day because some website told you. Drop down 250 cal/day each week (wk1 - 2750 cal/day, wk2 - 2500 cal/day, ect.) from whatever you eat now into something more appropriate and you won't feel like you're sapped of your mortal energy.
On the topic of food, there's a common phrase "You'll never outrun your calories" that's absolutely true. The only way to lose weight is to take in less calories than you use. Anybody who has ever used a treadmill for 20 minutes just to find it reports they've only burned 180 calories knows you'll never "run off that milkshake". The only real way to use more than you eat is to eat less. Drink LOTS of water, eat calorie efficient foods (see: veggies), and avoid calorie dense things like butter, 2% / Whole milk, certain types of bread, pasta (there seems to be some confusion here. I'm not saying your diet itself is to avoid those foods. I'm saying those foods will use up a lot of your calorie budget without making you feel full / satisfied at the end of the day. They are absolutely fine to eat, you just may find it difficult to stay within' budget). Trust me, diets only suck for the first week until your stomach contracts to suit your new intake. You'll stop being hungry, and it'll make you feel good.
The gym by and large is for building muscle / structure (edit: changed from "toning" which is to ambiguous), not losing weight. When coupled with a diet it can be insanely effective but it should never feel like a "job" or "chore". Pick a certain time of day, pick certain days of the week, and do them like clockwork. You'll find it much much easier to fall into a schedule than you will to sporadically go when it's convenient. Make the gym a kind of club you attend. Make friends there, be a regular, chat it up with the girl at the check in counter, be courteous. Be the kind of person you'd want to meet at the gym.
Weigh yourself at regular intervals (edit: previously said everyday but that's more what works for me and not always good advice for everybody), and track that shit no matter how ugly it might get. You need to see the positives, and you need to see the negatives. You need something to look back on to recognize patterns in your habits. I'd suggest either MyFitnessPal or LoseIt!
MOST IMPORTANTLY you're there for nobody other than yourself. It doesn't matter what weight the guy 2 benches down is putting up, you don't know his story and couldn't possibly compare your experiences. All that matters is you, where you started, and where you are now. Nobody but you looks at that scale every morning, nobody but you plans out your meals, and nobody but you feels the benefits of your actions. You deserve it, you've got a stud / babe inside you waiting to get out, and nobody but you can carve that marble.
Edit - Helping others and offering advice is one of my true passions in life. I love seeing people happy with themselves and feeling the excitement inherent to making progress. I've long since had to stop responding to comments in this thread, but if you want advice, or simply to shoot the shit about a healthy lifestyle please don't hesitate to PM me. Have a great start to your 2016 everybody!
Further to u/Gravuerc 's explanation, I wanted to share some really helpful tips and resources that helped me when I started focusing on CICO. Standard disclaimer that I'm not a PT, nutritionalist or specialist, but I just want to share the knowledge I have in case it helps you too as it sounds like you might be fairly new to CICO.
A few good-to-know terms:
BMR - Basic Metabolic Rate. This is the number of calories that your body needs just to survive. If you stayed in bed all day and didn't lift a finger, you'd burn this many calories.
TDEE - Total Daily Energy Expenditure. This is how many calories your body burns on an average day. This factors in how active you are (desk job vs. labourer, how often you actively exercise) and tells you how many calories you need to consume to maintain your current wait.
There are loads of calculators to help figure out your TDEE, but I use IIFYM (If It Fits Your Macros).
To lose weight through CICO, you need to consuming fewer calories than your TDEE. You need to create a deficit (or overdrawn position) of 3,500 calories to burn 1lb of fat, so being 500 calories below your TDEE each day should average around 1lb a week.
As you lose weight, your TDEE will reduce (because your body needs fewer calories to exist), so it's good to constantly reassess your TDEE as you progress through your weight loss journey.
To use Gravuerc's bank example: You have a direct debit coming out of your bank account every day - this is your TDEE. You need to pay in (eat/drink) less than your direct debit to make sure your account remains overdrawn. Paying in 500 pounds less than your TDEE Direct Debit will see you racking up a pretty steady overdraft.
Apps like MyFitnessPal ( iOS | Android ) help track the calories you consume. MFP already has a great built in library of existing food information that you can access via search or by barcode scanning. You can create and save regular recipes to keep from manually entering each food for meals you make often, and you can enter your own food items if you can't find what you're looking for. MFP is one of the most commonly-used calorie tracking apps.
Recommendation from my current trainer is to just log what you eat for a week or two. Don't make a conscious decision to change your habits; just track what you eat as you eat it and see where you're starting from. Then start knocking this figure down.
Average out your weekly habit and take 500 calories off it - boom, daily target. Even if it's above your TDEE at this stage, that's okay, because you need to retrain your body to expect less food and you need to learn how to manage and deal with hunger. Once you're comfortable with this, trim a little extra off your daily goal until you're 500 calories under your TDEE.
Another great trick I've found is to have a daily goal and a weekly target. So for example, I aim to eat less than 2,000 calories daily and less than 14,000 calories weekly. This means that if I have a special occasion I can eat less on the run up to a big meal (or, if I have a bad day, I can eat less on the days after) and even that out to come under my weekly goal, even though I'll have exceeded my daily goal.
And lastly, the other thing that I do is that I do not log my exercise in MFP. When you log your exercise, MFP adds this on to your daily target and will allow you to eat back the calories you burn. This does not help me, as I will eat back those calories and will have no deficit from the exercise. I also turn off step logging, which can also add calories to your daily target. This way I know that my daily target is always (currently) 2,000 and anything I burn on top is a bonus.
This comment is a lot longer than I expected it to be, but I hope that you'll find this information useful. Best of luck!
You can start first by downloading an app called MyFitnessPal Android | iPhone. With this app, you can count how many calories you eat and your macros, which are important to nutrition. Start checking nutrition labels, especially serving sizes.
For example, 1 serving of regular Oreos is 3 cookies which contain 160 calories. It doesn't sound like a lot, because it isn't. Cookies, candy, chips, etc basically all junk food have extremely tiny portion sizes which makes it very easy to accidentally overeat. Sugar is a bastard, it really is.
Egg breakfasts are awesome because eggs are powerhouses. They have lots of protein which keep you full for a while so you won't be hankering for a snack before lunch, if you even feel hungry at lunch! I notice with me that I can have an omelet at like 9am and not get hungry again until dinner, but that's just me. Egg breakfasts can be anything: you can make an omelet (this requires a bit of ~mediocre~ flipping skills), scrambled eggs, sunny side up eggs (dip toast in them YUSSSSSS), eggs in a basket. Eggs are awesome.
For snacks, stick to healthy over sweets. Buy some packaged baby carrots and munch on those. Eat a banana and smear peanut butter on it. Have a bowl of high-fiber cereal. Some berries are in season right now and grocery stores have sales! I got a package of blackberries for free with a purchase of a package of blueberries! I'm in MA, though.
A great sub to go to is /r/EatCheapAndHealthy. Also, if you lack the time, try /r/slowcooking to get in to the art of slowcooking! Both communities are just wonderful. Especialy ECAH.
I also very religiously read a website called Eat This, Not That! In fact, I got in to eating peanut butter and trying new things after I began reading that. It's a very interesting site. And you can learn about the healthiest thing served at restaurants from there, which is just damn awesome. It tells you how to be healthy at Taco Bell and I'm a damn addict.
I just start and am using this app
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
I'm down 3 pounds!
It can definitely be difficult to ensure you are getting enough calories when you haven't got a hearty appetite, but it's very important to make sure you are fueling your body for healthy growth.
At your age and height you should be getting around 1500-1800 calories a day. 1000 is a low, low number, especially for a growing person. (edit: Here is a link to a calorie counting app called MyFitnessPal. Here is one called Cronometer which is more in depth.)
Try adding some nuts and seeds to your diet. They're little calorie boosters that will not make you feel full. As an example: have almond butter toast with banana and sprinkle hemp and chia seeds on top. Coconut yogurt with granola, dried cranberries, blueberries, pumpkin seeds and almonds. (edit: here is a link to hemp seeds you can buy at Rexall or Costco in Canada.)
Cook your food in healthy fats like olive oil, sunflower oil, and avocado oil.
I recommend seeing your doctor for sure as there can be serious consequences to not getting enough calories - but don't fret too much! This is a common issue with lots of easy fixes. You're young and pursuing a healthy diet, so you'll be fine. :)
Absolutely, it doesn't even have to be an ongoing thing (people tend to find it annoying to do this long term).
I would highly recommend anyone who wants to lose weight to track their calories in My Fitness Pal for at least a month. A big part of being healthier and losing weight is simply looking at exactly what you put in your body. Spending a month tracking and thinking about what you eat is a good way to gain that knowledge. So many people who eat unhealthily aren't really aware of what is healthy/unhealthy.
Links below:
There you go (ba dum tss)
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
MyFitnessPal app- makes keeping track of calorie intake much easier.
My friend swears by MyFitnessPal. Not sure if it does everything you want but worth checking out.
https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en_GB
Targeting fat loss in specific areas, also known as "spot reduction", is not possible.
The best you can do is minimize your calorie intake (diet), and maximize your calorie usage (exercise), and your genetics is what dictates which fats will go first.
Like how your genetics is also what dictates which places fats go to first when you start building them up, which is why some get it all in their belly, while some women get it all in their chest and butt, etc.
I suggest installing the app MyFitnessPal if you have a smartphone.
You can literally track each and every calorie you eat there. You can search for entries like "Lucky Me Pancit Canton BIG", or "1pc KFC chicken (thigh)", and you will get accurate measurements.
Or if you get a scale like this one (pretty cheap at 287 pesos), you can even weigh everything, like the real fitness pros do.
Put your plate on it, press "TARE" (to reset it to ZERO), put some rice, it will show you the grams added, press "TARE" again, then put on your ulam, and it will show you the exact grams of your ulam.
And MyFitnessPal has virtually complete entries, you can search for things like adobong baboy, chicken curry, sinigang na bangus, Century Tuna Hot-and-spicy etc. on it, and you will usually find an entry that you can set to the exact number of grams you are about to eat. Even local snacks, like "Piattos", "Chippy", etc. should all have entries in it.
Also, you can put in the exact repetitions of each exercise you do, and it will give you the amount of "calories burned".
The best part is you can put your target weight and MyFitnessPal will calculate the MAX number of calories you can eat per day.
This calorie counting thing might seem "overkill", but with that app it is EXTREMELY SIMPLE, and everyone over at /r/fitness highly recommends calorie counting (even personal trainers do so).
It gives you realistic goals and feels like your diet and exercise are actually making real progress and working towards a goal, instead of just blindly doing it and hoping for the best every time you face the weighing scale.
Okay uh, this sounds dangerous as hell. You shouldn't dive right into water fasting or a keto diet with 30 push ups every 2 hours. This is NOT healthy. Weight loss isn't like a quick 7 day fast then you drop 22% bodyfat. No. It's a long and disappointing journey. That's the hard truth. Losing weight is NOT about working out, it's all about the diet. And your diet is fucked. Stop everything. I don't care what you've heard about keto or stuff, stop right now.
First step, go to a TDEE calculator online and enter the needed info. You would get your TDEE. Then subtract 500 calories from it. You should be left with a number. Eat with that number in mind. You wanna do keto you do keto, if you don't you don't. Just eat and make sure that it's hitting that number. If you want to know how many calories foods have, you can download MyFitnessPal either on Apple or Android, or you could just go on Google and search for '[food name] calories'. Forget about fasting, just stick with it for now. Then maybe after a month or two you could start fasting little by little.
I know that you want to lose weight, you wanna get a six pack or whatever your goals are, but this isn't the best way to reach your goals. This is not healthy.
Photo one: August 2015 Photo two: August 2016
(Bit of an essay, read it if you want to)
(This is an expost from my personal Facebook, it’s a bit informal and was written on a smartphone at early hours in the morning so give me a break on the SPAG etc)
Hi all, this is a bit of a rare post from me as reddit isn't really my thing but my friend wanted me to post it here.
I have lost a bit of weight over the last 11 months.
In this post [essay] I'm going to go over a few things about my weight loss which may interest a few of you.
Starting weight: 15 stone 7lbs/215lbs/99kg (ish, this is my highest logged weight on Google fit. The weight was probably much higher than this as I weighed myself rarely due to low self esteem.)
Current Weight: 9st 13lbs/139lbs/63kg
What made me do it: pretty funny story to be honest, only about 5 people know the story before posting this but ah well ��. At the start of sixth form (School in the UK from 16 to 18 years old where you need a suit every day) I needed to buy trousers to go along with my blazer, I was a 38 waist, so I bought 38 inch(96.52 cm) waist trousers to go along with my blazer and brought them back home to try on, the trousers fit alright, a bit snug but okay. I showed my Mum to get her opinion on the trousers, her words exactly 'they're too small, you'll have to get a 40 inch(101.6cm) pair'. I don't know why, but this comment sparked fury in my mind and it's what made be realise that I needed to do something after being completely oblivious before hand (like I knew I was a big lad, but for some reason I didn't know that I had a problem). I'm a thirty inch(76.2cm) waist now.
Reflections: Here are a couple of things that I wish I did/things that I’m happy that I did (this is the part where I probably sound arrogant but whatever). The only regret I had about my weight loss was not taking a topless picture of myself just to have a comparison to now (not saying I have a good body now or anything, but it'd be nice to see raw progression if you get me). Things I'm happy that I did: I'm happy that I kept it more or less to myself, strange I know. There is a certain type of person out there (these people are closer than you think) who doesn't want you to feel success and happiness, perhaps its jealousy I don't know, but they'll take the piss so much when you're trying to do it, thankfully I was only exposed to one or two of these types of people, but if I was completely public with my weight loss efforts, I wouldn't have been able to do it because these people are extremely common and being exposed to loads of them wouldn't have allowed me to do it. An example of what these kinds of people will say: why's he trying, he'll always be a fat c**t etc etc etc. Having the determination to prove these people wrong is an extremely difficult skill to have, but proving people wrong is the best feeling that anyone can have, it's genuine euphoria. Success is the greatest revenge, let them watch you win over and over again.
Read this bit if you want to lose weight (Extremely basic as it was initially directed at Facebook friends who need stuff simplified unlike you lot at r/progresspics)
How I did it and why I believe anyone can do it*: the reason why I believe anyone can do it is because the theory of losing weight is so simple and easy to do (yes I did just say it was easy). The reason why people put on weight is because they exceed the amount of energy [calories] they eat per day. You eat too much, you get fat, simple right.
The way to lose weight is to eat under one's daily energy [caloric] needs. This is what every single hyped up diet will make you do but won't tell you (you'll lose the weight because they're making you eat in a caloric deficit) without you realising that this is all they do. The reasons why these fad diets don't work for people is because they're unsustainable, like who can live a life on a restricted diet -nobody, that's why these diets don't work. [TRIGGERED MANY REDDIT USERS, just my opinion lol don’t kill me]
This is why calorie counting is the most effective way of losing weight (If I wanted to I could go out and eat a big Mac meal and not even care, it's 850 calories ish with water and I can eat 1600 calories in a day without putting on weight [the way to find out the number of calories one can eat is in a TDEE (total daily energy expenditure) calculator, linked at the bottom], it depends on height and weight, mine is low because I’m short gene and weigh a relatively low weight for a male). There is a simple way to count calories too; a mobile app named MyFitnessPal, I deeply appreciate this app and recommend it to anyone, it has more or less every single food under the sun on it and the amount of calories for each portion of food. So if you log the food that you eat on MyFitnessPal and its under your amount of calories that you need to eat for the day(TDEE) even by 100 calories then you'll lose weight.
Pointers for anyone who wants to do it: -Weigh yourself every day in the morning after going toilet and completely naked so that it's a fair test. -if you have a sweet tooth and always drink fizzy drinks, swap it for sugar free squash, it's got so little calories in it and is much easier to drink at first instead of water. -Weight loss doesn't have to be plain and boring like eating salad every day, in the 11 months that I've lost 5 and a half stone, I haven't eaten one salad as a meal [my nutrition is good don’t worry reddit]. The reason for this is because if you eat in a caloric deficit, you'll lose weight, there's no need to make the long process boring. - Log your weight into an app, I personally used Google Fit (linked below) to do it which is android only, but you can use any other app like Apple health. The reason why I believe that this is important is because you can see how much you've progressed over a certain amount of time, I'll attach a screenshot of my weight loss over time below, it really helped me persevere when times were tough.
The most important pointers: -It isn't a race, if you mess up completely one day you have to know that you still have many more days, weeks, months, years to achieve your goals. -You’re the only person that it matters, don't do it to prove anything to someone else, doing it for yourself and your health is all that matters. - learn what hunger truly is; like if you've eaten in the morning but think you need to eat again because of old habits. You probably don't need to eat again, you're not in the position where you're starving like someone in a third world country who hasn't eaten in two days because they can't, you've eaten earlier on in the day, you're not going to die if you don't snack on that chocolate bar or that bag of crisps. Take this bit with a pinch of salt, if you're hungry, of course you need to eat something, but it’s about learning when you're truly hungry rather than snacking unnecessarily. - You will 100% be a much happier person who has a lot more self-confidence if you do it. Like it gives you the confidence to do things that you wouldn't have been able to do when bigger.
Of course, leave a comment I’ll try to answer them all. If I manage to make even one person change/feel inspired to do something great I'll be happy.
Essay over.
LINKS: TDEE calculator: http://www.1percentedge.com/ifcalc/ TDEE calculator for mobile: http://mytdee.com/
MyFitnessPal for Android: https://play.google.com/store/apps/details?id=com.myfitnesspal.android MyFitnessPal for iPhone: https://itunes.apple.com/gb/app/calorie-counter-diet-tracker/id341232718?mt=8
Google Fit for Android: https://play.google.com/store/apps/details?id=com.google.android.apps.fitness
Вот, вбей свои вес, рост и чего добиться хочешь. Покажет расчёт по ккал и можно трекинг устроить, внося сожраное.
Start tracking all of your calories. https://play.google.com/store/apps/details?id=com.myfitnesspal.android is a good app for it
Thank you. I will do just that.
MyFitneesPal comes to mind as well as Bodyweight Fitness
While not an app, http://cronometer.com is worth checking out.
In it's most simplest form, it's all about eating less and moving more. However you do it is up to you though really.
Here's how I've lost 58kg since March, might not work for you, but it's a good starting point.
Start tracking your calories. Try to log everything you eat, when you're at home use a food scale to weigh out what you eat and be as honest as possible with what you're logging.
After you've logged your calories for a week or two to get a feel of how much you're eating, have a look at how much your body is burning per day. Use this calculator and look at the Basic Metabolic Rate. That'll tell you how many calories you'd burn if you were in a coma, doing nothing at all all day.
Now the hard part, pick a number of calories under that Basic Metabolic Rate, and stick to it each day. The bigger the deficit, the faster the weight will come off. I've been aiming at a 1200 calorie limit each day, and while you're bigger you can handle a larger deficit without too much trouble. I wouldn't advise going below 1200 though.
... That's about it, try to increase your exercise at the same time, walk to/from work and so on. Every little bit helps. In terms of what you eat, to start off it doesn't really matter all that much, as you move further through you will want to start looking at what you're eating. You'll very quickly work out what's worth eating and what isn't worth the calories. I wouldn't advise going full on clean eating, I have fairly regular pizza.
That's probably enough to get you going, you can PM me if you have any questions, or ask me here or whatever.
MyFitnessPal is one of the most popular calorie counters right now. If you’re using a fitness tracking device, MyFitnessPal can likely sync with it and then include the data in the exercise log. MyFitnessPal’s nutrition database is huge, containing over five million foods. You can also create custom foods and dishes, or download recipes from the internet. It even saves your favorite meals, so you can log those quickly. Additionally, the MyFitnessPal app has a barcode scanner, so you can instantly enter the nutrition information of some packaged foods.
AppStore: Available
Google Play Store: https://play.google.com/store/apps/details?id=com.myfitnesspal.android
apk: http://choilieng.com/apk-on-pc/com.myfitnesspal.android.apk
Lose It! is another health tracker that includes an easy-to-use food diary and exercise log. You can also connect a pedometer or other fitness device. Based on your weight, height, age and goals, Lose It! provides a personalized recommendation for calorie intake. It then tracks your calories on the homepage. It has a comprehensive food database, and an icon representing each food entry. The food diary is simple, user-friendly and it is very easy to add new foods. Additionally, the Lose It! app has a barcode scanner for packaged foods. Commonly eaten foods are saved for quick entry later on.
Pros:
Lose It! has a food database complete with popular restaurants, grocery stores and brand name foods, all of which are verified by their team of experts.
The app lets you set reminders to log your meals and snacks.
Cons:
It is hard to log home-cooked meals and calculate their nutritional value. The app can be hard to navigate.
FatSecret is a free calorie counter. It includes a food diary, nutrition database, healthy recipes, exercise log, weight chart and journal. A barcode scanner is also included to help track packaged foods.
Pros:
The food database is comprehensive and also includes many supermarket and restaurant foods.
Foods submitted by other users are highlighted, so users can verify if the information is accurate.
FatSecret can present “net” carbs, which may be very handy for low-carb dieters.
Cons:
The interface is rather cluttered and confusing.
Google Play: https://play.google.com/store/apps/details?id=com.fatsecret.android
apk: http://choilieng.com/apk-on-pc/com.fatsecret.android.apk
Sparkpeople is another full-featured calorie counter that tracks nutrition, activities, goals and progress. The food diary is relatively easy to use. If you tend to eat the same thing often, you can copy and paste that entry into multiple days. At the bottom of each day’s entry, you can see the total calories, carbs, fats and protein. There is also an option to view the data as a pie chart.
Pros:
The website is full of resources on a variety of topics.
Cons:
The site may be overwhelming for new users since it contains so much information.
The content is spread over several apps, which are based on different forums, for example one for pregnant women and another for recipes.
Users sometimes have trouble logging foods in the app.
Play Store: https://play.google.com/store/apps/details?id=com.sparkpeople.androidtracker
apk: http://choilieng.com/apk-on-pc/com.sparkpeople.androidtracker.apk
You can use MyFitnessPal https://play.google.com/store/apps/details?id=com.myfitnesspal.android
Counting calories with your TDEE in mind has been the most reliable method for me. You don't have to eat at a giant deficit, or even eat at a deficit every day. Just make sure your average calorie intake daily is below your TDEE by ~200+ cals. In addition, sugar is the devil. Whenever I eat a really sugary meal I find myself wanting more the next day or the day after. I would stress using some form of electronic means of counting calories, logging essentially everything you eat. This will keep you honest to yourself.
What types of food to eat: less-processed foods. Meats, veggies, soup, cold cut sandwiches, (non sugar added) yoghurt, etc. The rule I use is if it's mostly protien, mostly carbs, or mostly fat, it's ok to eat. Avoid white breads, bleached flour, etc. This advice is given mostly because these foods are more filling, while containing less calories. It's okay to have sweets now and again, but don't let them break your routine. Don't think of this as a diet, think of this as the new way that you eat.
Gym or no gym?: If you go to the gym, you will lose weight faster. Short, less intense cardio sessions (20 mins jogging, 10 mins walking, etc.) will do very little to speed your progress. so called Interval training will allow you to burn more calories in a shorter time. Lifting weights (scary, I know) will allow you to burn more calories over time, and if you're eating at a deficit in calories compared to TDEE, you will not gain bulky muscle. (as a side note, women generally do not gain large amounts of muscle from lifting, unless they follow a bodybuilding diet and program.)
Doing it gradually : Don't try to go straight to 1.200 Kcal or something, because you won't be able to stick to it, you'll damage your health, and you'll most likely binge so bad it will ruin everything. Compute your TDEE (Total Daily Energy Expenditure) here or there, and try to aim for 200-500 Kcal less depending on how much weight you have got to lose.
Being HONEST with yourself, and tracking your macros : Use MyFitnessPal to track your macros. It's really useful, you can set a daily goal for calories and macros, and once you get used to it, it really just takes 2 minutes to track a day's worth of food. If you binge, write it down in the app. Just be honest with the quantities too.
Being more active : Try to hit the gym at least twice a week, or more if you have time. Weight lifting will help you increase your muscle mass, making you healthier, and helping you lose weight faster. It might sound stupid, but the time you spend at the gym is time you won't spend eating. Besides, after all this effort, it will be much easier to resist the temptation of bad food, because you don't want to ruin your efforts.
Allowing yourself treats here and there : Do not completely cut out bad foods. You won't become a health nut overnight, especially if your habits are pretty bad. Still tracking your macros, leave yourself 200-300 Kcal for a small treat everyday if you like it. If you can do without it, by alll means, do without it! You will quickly realize that for this amount of calories, you can have a plate of rice instead of a chocolate bar, and the rice will keep you fuller than the chocolate bar.
Then, it's just about having the right mentality. Do you want this pint of ice cream more than you want to fit into nice clothes and not be tired all the time? Do you value your health less than you value the sugary taste of this litre of cola? One day at a time. Every morning you'll wake up happy that you have managed to stick to your diet the previous day, and it will make you want to do it again. After a few weeks, the first results will be visible, and it will be much easier from there. Good luck!
Can of Tuna: 157 Calories
Glass of Milk: 103 Calories
Apple: 95 Calories
Hot Pocket: ~300 Calories
Baked Chicken Breast: ~130 Calories
Baked potato: 161 Calories assuming no toppings.
Veggies: ~100 Calories give or take.
Total daily Calories: 1046! I'm guessing you probably top the potato, but that probably won't add more than 500 Calories if you're really heavy with the cheese and sour cream.
That's absurdly low. It's also somewhere in the neighborhood of 60-70g protein which isn't bad, but probably not as much as you need to build muscle. Going off of your posted numbers, your BMR is 2000 and if you're working out 40 minutes a day five days a week your TDEE is 2700! So either you're miscalculating how much you're eating, or you're dangerously under eating. Like, anorexia levels of under eating.
I'd recommend calculating your TDEE here, then getting a food tracking app like MyFitnessPal (available for free here for Android and here for iOS) to tailor your diet to within about 500-1000 Calories/day under your bodies needs. That's about as much as you can safely lose without health problems. I'd also recommend getting more protein. Tuna and chicken are both great starting points, consider adding greek yogurt or protein powder to supplement it, maybe some salmon or beef if you can afford them.
Edit: Also, your weight gain could easily be water retention. Your body stores energy as glycogen based on your activity level. If your activity level goes up, the glycogen stores go up (unless you're on a ketogenic diet, but those do weird things to the body). For every gram of glycogen stored, the body stores another 3 grams of water, plus your body also retains water for repairing microtears in the muscle caused by exercise. When I started lifting, I gained 8 lbs of water weight. I don't know if it goes away, I just kept with the diet and exercise until the weight went away. Just have to stick with it, in a healthy way.
I'm not trying to be harsh here or even.. nah. Ok, that's straight up stupid advice. Your friend doesn't know what they're talking about but atleast you've the sense to ask about it. Good.
Here's what you can do;
Diet -> Work out your TDEE. Use iifymcalculator, tdeecalculator, and mytdee.
Your TDEE is essentially the amount of calories your body burns through the day (24hrs). Now these calculators will try to give you a a good idea on your TDEE. Get a result for all three and then try to find a good middle ground. That middle ground will be your tdee (for now).
To lose weight, you gotta eat under your TDEE. That's how you lose weight. Less Calories in than Calories Out. Working out (lifting, cardio) does indeed help but I'll touch on that later.
Track what you're eating on a daily basis and make it a habit until you're able to eye-ball how many calories a food has. Though that won't be for a while. It takes practice. Use MyFitnessPal (MFP) to do this.
[MyFitnessPal Website](myfitnesspal.com)
One other thing, you're 15 and I'm guessing you've got examinations coming up? Ensure you're eating under your TDEE (1500 really does sound too small) but enough that you're able to function efficiently.
Workout - Cardio, Lifting etc etc
Read the wiki. There's a ton Plans and Templates you can use here
You have to decide what you want to do. Don't be in a rush to make that decision. You're 15. You've your whole life ahead of you.
I wish you luck and feel free to pop me a quick PM if you need any help :)
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
I've used this in the past and had great results
I think you've gotten help and advice to where I can't offer anything new, but I want to highly recommend you get MyFitnessPal. You basically enter your height and weight at first, and it asks you your activity level and how fast you want to lose weight and then log what you eat. You can search the huge database of food, or scan the Barcode on the food with your phone, or make your own food entry and set custom values for the nutrition values. It's way too easy to use and helpful. It comes as an app and you can use its website. Since you have to make an account, they all stay in sync, but I always use the app only anyways.
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
https://itunes.apple.com/us/app/calorie-counter-diet-tracker/id341232718?mt=8
Use myfitnesspal. It helped me a lot!
MyFitnessPal (Play Store link) seems to be the most common recommendation, and I think it's very spiffy.
you seems like a person to like count calories of everything, i recommend this app :), i think you could enjoy it.
Great job. Realizing you want to improve upon yourself and taking the initiative to start is the second hardest step in the journey. The actual hardest step is actually sticking to it, but there's a few techniques you can use to make that a bit easier on yourself.
First thing you'll need is a solid routine, something that gives you the foundational knowledge to start developing yourself and outlines a route for you to follow as you progress. Now, seeing as how you can't access a gym and lack any meaningful exercise equipment, your alternatives for working out are mainly going to consist of running and calisthenics.
Running is good for cardio (breathing, heart-rate) and losing weight. Personally, I'm not much of a runner, but one of my family member does marathons and she's greatly talked up Nike's 5k training plan as a starting point. I can't vouch for it myself, but reading over it, it looks legit. If any of our comrades that actually run would like to provide input, I'd profoundly appreciate it.
For calisthenics, which are more useful for building strength and equilibrium, I cannot recommend Hybrid Calisthenics enough. He's a Youtuber who teaches bodyweight exercises with a great emphasis on health and methodical progression. If you can't reliably do a pushup/situp/squat/pullup, he has guides on how to work your way up to them and what to do once they're not challenging enough for you anymore. He has a fitness routine on his website, which I've been doing this past month. You can find it here.
For losing weight, you'll also want to focus on your diet. Calories in, calories out is the name of the game, and don't let anyone tell you otherwise: Things like metabolism and hormones matter, yeah, but they're factors in the equation, not the end all be all.
You'll want to track how much on average you eat in a day, apps like MyFitnessPal can be useful for this. Very importantly, BE THROUGH: Don't guesstimate portion sizes or skip tracking snacks in-between meals. Everything you eat gets written down, this is important so you can actually determine if you're at a caloric deficit. In terms of nutrition, I'd recommend sticking to basics: Lean meats, simple carbohydrates and lots of veggies. Don't get caught up in trendy crash-diets, those are rarely sustainable, in the rare cases where they do work.
Additional tip: Track your workouts, how much you do and what your goals are for each session. I've been working out for years but hadn't started doing this until recently. It does wonders for motivating you to push yourself and keep progressing. Journaling, excel spreadsheets, whiteboards, whatever you prefer, just keep track of your progress, it really helps.
Woah, that came out way longer than I'd intended. I hope some of that was useful. Please feel free to shoot me a message if you have any doubts or something you'd like me to clarify. Good luck and happy gains!
Try going to the direct link https://play.google.com/store/apps/details?id=com.myfitnesspal.android
I was able to reinstall the app. Not sure if you have Android or iOS, but here is the direct link for the Google Play Store.
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
Calorie Counter - MyFitnessPal - 4.4 rating - Free with IAP - Search manually
iNote - iOS Notes, iPhone style Notes - 4.8 rating - Free with IAP - Search manually
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I use a combination of the website and app.
site: myfitnesspal.com
app: https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en_CA&gl=US
Chrome extensions to allow you to bypass havinig to pay to do things:
https://foodfastfit.com/myfitnesspal-x-foodfastfit/#/howdy
I use the MFP macro settings app in chrome. Works like a charm.
My fitness pal app on Android or iPhone.
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
Download MyFitnessPal:
https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en
It depends how tall you are and how much you currently weigh.
Download MyFitnessPal to calculate it:
https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en
MFP [Android] [iOS] + ζυγαριά τροφίμων και θα είσαι κομπλέ! Πριν 2-3 χρόνια είχα χάσει 30 κιλά έτσι. Πρόσφατα πήρα 4-5 και είχα ήδη ξεκινήσει να τα διώχνω ξανά έτσι, και με το lockdown απλά μου έγινε πιο εύκολο γιατί πλέον δε βγαίνω για φαγητό/ποτό έξω.
Download MyFitnessPal:
https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
MyFitnessPal lets you share some activity levels. Or the Fitbit app.
Nå har jeg iphone, men om det finnes myfitnesspal til android, så har den norske :)
edit:
https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en_US
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
It's not about weight. It's about proper nutrition to meet your goals.
( Although the app has emphasis on weight loss )
I can do a quick write-up then.
I started by doing my best to figure out my TDEE, favorite site for that so far was been Sailrabbit, because you can choose multiple formulas and do the average if you choose so, and it also includes a calorie deficit calculator, i prefer to use a low activity level, because i find people largely overestimate their calorie expenditure, specially steps or walking, it doesn't burn nearly as many calories as most apps say they do.
As for 'gear' this is what i would recommend:
As for macros, since i workout, i try to keep a minimum of 1g per pound of weight, but if you like to eat more meat, up the protein and lower the fat and carbs, or if you want to lose water weight, feel less bloated low carb intake, <25g NET CARBS, works wonders but might be difficult to manage in a normal day to day basics.
If you want to try a quick, low calorie meal that can keep you full, right now i have been cooking this.
Ingredients:
Instructions:
This will produce 4 meals each with around 550 Kcal each with 47g carbs, 55g protein and 14g fat, you can play with the spices, and add onions for different flavours.
This takes around 1 hour, but you wont be in the kitchen for 45 minutes of it, and you will have food for 2 days.
Good luck!
mfp suppongo
Excellent advice u/Mehi304
If you're unsure of what your total daily energy expenditure (TDEE) and/or your target macro-nutrients are, use a calculator to give you your stats.
There already is. It's called calorie counting.
Here is a link to an app:
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
Well deserved. Out of the curious](https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en)
There are several apps for Android that do similar things. I use a few in tandem but my biggest struggle is remembering to enter the data if you don't have a compatible device (like a scale with blutooth).
I have:
and specific to habit forming - Fabulous
Die App myFitnesspal hilft auch gut beim Kalorienzählen. Da kannste auch direkt nach Gerichten suchen. https://play.google.com/store/apps/details?id=com.myfitnesspal.android
Simple... search for a food or scan a barcode to add it.
https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en_GB
Well, if you choose to go the keto route you could use a tool like this calculator and combine it with an app like myfitnesspal (iOS & android) to help you track what you eat.
Even if you choose a different diet (and there are plenty of options - low fat, south beach,paleo, vegan etc), the keto calculator should at least help you figure out how many calories you should eat daily. And it does work(at least for me)!
That being said, consulting with a nutrition expert is always a good idea. If nothing else, it adds extra motivation to keep to one's diet and helps avoid mistakes! And , of course, exercise is important, not so much for the weight loss itself but to stay healthy!
But, perhaps the most important thing is finding a form of diet that allows you to eat the kind of foods you like. I'm a bit of a carnivore :) so keto is great for me! I can continue doing it for years, if I need to! If you are the sort of person who really likes their carbs (pasta, bread, rice), perhaps you can explore other options that will allow you to eat some more of them. Or you can just eat whatever you want but in smaller quantities (this is where calorie tracking is critical, at least in the first stages).
Whatever you choose to do, best of luck!
P.S. there are plenty of subreddits that can help you plan meals(e.g. Ketorecipes, paleorecipes, general healthy food, vegetarian ), choose what form of diet to use, keep motivated etc.
There's two main ones,
MFP - has a better and larger 'libary' of foods. (aka verified calories for foods) but I experienced they're prone to DDoS attacks and have maintenance often.
LoseIt - Has fever verified foods so you have to sometimes doublecheck if one slice of watermelon really is 500 calories (lolwut) anyone can submit food to the library. But they're more stable. A lot of 'basic' features are locked behind a paywall however. I've been using this one since sometimes I would forget to log the foods during MyFitnessPal's downtime.
and we are talking about this MFP? https://play.google.com/store/apps/details?id=com.myfitnesspal.android&rdid=com.myfitnesspal.android
Calorie tracking app
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Exercise tracker - Runkeeper is a multi-functional free app that's entry level and doesn't require connective devices, but has options for pairing.
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Weight Tracker (I personally like this app because it allows me to keep track of my BMI and graphs my weight loss. Simple user interface and you can save data on multiple users profiles.)
///
Abs are mostly a product of low bodyfat. Of course you have to train them, but for them to become visible is a result of having a low body fat percentage. I recommend you read up on basic metabolism stuff on the human body.
Changing your eating habits is vital to your progress, no doubt. I even go as far as counting calories (that's right, I'm one of those guys that actually weigh their meals). That might sound a little extreme, but for me it's easy and makes me worry less about my diet. To count my calories and to check my macros (fat, carbs and proteins) I use MyFitnessPal, they also have an app (Android, iOS).
Now...for that last part. I, of course, strongly recommend that you quit smoking for good. Why even bother when it's "just 1 ciggy a day".
As for sugars (and I'm guessing you're talking about refined sugars like in sodas and sweets): They absolutely can be addictive, as they trigger our reward system in the brain.
I don't know what you mean by "feeling weird", but if it's because of a low blood sugar, you may want to check your eating habits, especially your schedule. You should eat about every 4-5 hours.
If "feeling weird" means you feel like you need the sugar: try to limit it to as little as possible or just quit it altogether (i.e. stop buying sweets and soda!), that's how I did it. Also, try to replace it. I know everyone's saying it, but bananas, raspberries, strawberries, honey, ... there are countless natural sweeteners. Try them.
Other than that, congrats on week four! Keep pushing and you will see results!
MyFitnessPale and C25K
Your mom sounds like she has a lot of stress rather than resentment. You don't need to hit up the gym everyday to start losing weight. It's the little changes that help get it started. You'd be surprised at how much progress you can achieve when you simply start eating less.
Here's what you do, you calculate your daily calorie intake. Your calorie intake is simply how many calories your body burns each day. The less physical activity you do, the less you burn and vice-versa. So for example, let's take a look at me. I'm a 24 year old man, I weigh 227 and I'm 6 feet tall. If I sat around and did nothing all day, I'd burn 2,060 calories per day. I can still lose some weight if I eat less than 2,060 calories. It's that simple. Of course, I'd lose much more weight if I exercised but it's still progress if I just ate less than 2,060 calories.
Keep in mind that you should eat based on your activity level or else you can suffer health problems. For example, I actually exercise 5 times per week so I can eat 3,012 if I wanted to maintain my weight or I can eat 2,410 calories per day if I want to lose weight. I should not eat less than 1,816 or else I can become anemic or something.
How many calories you burn per day and how much you can eat depends on every person. It depends on the person's weight, age, height, and gender. I really encourage you to calculate your daily caloric needs by using this awesome calculator.
You may wonder, "how the fuck do I track my calories?" It's also simple. You read labels on the packaging of your food or you can use a wide variety of apps to do it for you. I use MyFitnessPal which works really great. You simply scan the bar code of the packaging of your food, the app will find it for you, you indicate how much you had to eat, and it saves it all for you. MyFitnessPal will even tell you how much you have to eat to lose weight.
MyFitnessPal works really great but you can chose what works for you. Download it for Android or iOS.
Important warnings
Now that you see it isn't so complicated, you may feel motivated to make radical changes. Do not make radical changes or else you'll fail. One of my biggest mistakes I made was changing too much too fast. I immediately stopped drinking soda, I cut my calorie intake by half, and I tried to exercise everyday. A week later I'd drink soda by the litre, I pigged out like it was my last meal, and sat in the couch. I would lose weight but because it was so hard and I craved my old habits so bad, I gained double of what I lost. So don't make the same mistake.
What you should do is make small changes and gradually work your way up. If you love soda and drink it on the daily, don't immediately stop drinking it. Instead, drink slightly less. So if you drink soda twice per day, start by drinking once per day. Then gradually work your way up by having soda once every two days and eventually stop.
The same goes for eating. Instead of immediately cutting your caloric intake by half, start by logging your calories. Don't change your eating habits but log everything you eat for at least a week. After a week you should start cutting but don't cut too much. You can start by cutting 200 calories and gradually work your way up.
Also, don't start running or lifting immediately. If you're going to start exercising, start by going on short walks and listen to your body. You don't want to exert yourself too fast or else you'll hate it so much that you'll never exercise again. When you think you're ready to step it up, talk to your doctor about implementing exercise. You'll be surprised at how many obese people started to exercise too hard too soon and have died. Don't die, talk to your doctor. Even when your doctor says it's okay to begin exercising more vigorously, start small; there are so many exercise programs for beginners at /r/Fitness.
As always, best of luck to you and your mom. I will be checking up on you, /u/dancingspiders. You can do it, man!
Download this app and give it a try. its pretty fun.
https://play.google.com/store/apps/details?id=com.myfitnesspal.android
Just use this. Simple. http://iifym.com/iifym-calculator/ And then download my fitness pal. https://play.google.com/store/apps/details?id=com.myfitnesspal.android
As someone who did a similar thing, please allow me to caution you: this is a very, very difficult way to go about things. You'll find yourself making excuses to not stick to your diet, and excuses to cheat on the limits you set yourself.
I recommend MyFitnessPal, which lets you input your target calories per day, and daily calorie intake, and then track the difference. I've gone from eating salads and hating it, to eating slightly less of the foods that I actually enjoy and losing weight. My advice: definitely worth it. It's less about what you eat, and way, way more about how much of it you eat.
myfitnesspal
android - https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en
ios - https://itunes.apple.com/en/app/calorie-counter-diet-tracker/id341232718?mt=8
if disciplined ka, magandang app yan :)
There is no premium version of MyFitnessPal. This is the only version there is https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en