to My Fitness Pal users

[justonesherryformedicinalpurpo]

Just wondering if you have lost weight eating healthy calories or if you have managed to lose weight by having the odd treat? By odd this could be once a week or even something daily!

I find it really hard to find a balance so always fall of the wagon and binge so I thought MFP might be the answer. It would be nice to fit in a chocolate bar and not feel guilty because it's within my calorie allowance.

So generally if you don't mind sharing, what's your daily calorie allowance, what kind of foods do usually eat within this allowance and how much have you lost so far?

I plan to start this when I feel ready once DD2 arrives and I will be exclusively breastfeeding. Any tips on how I should incorporate this into MFP calorie allowance? I.e. perhaps just add an extra 300 calories?

Thanks all for any tips. And do share everything regarding your losses, a typical day of food for you etc. as I find it really interesting and encouraging!

[AprilLady]

Hi. I have been using MFP since the start of the year. I aim to eat 1200 calories per day. My start weight was a massive 17st 2lb, and I am now 12st 6lb, so have successfully lost around 4.5st since the start of the year. My goal is to get under 10st.

I have deliberately NOT banned any food groups from my diet. I don't think carbs are evil in any event, and the occasional chocolate or sweet is fine. From a weight loss point of view, it is ultimately calories that matter.

However, that said, if you are going to eat as little as 1200 calories a day for an extended period of time, you do need to make sure what you are eating is generally nutritious and well balanced. So I do aim to eat mostly lots of vegetables, some fruit, lean protein, complex carbs like whole grains, some milk products for calcium etc. For me, avoiding sugar highs and lows is also very important to avoid cravings, which means avoiding high GI foods. But as I said, nothing is banned and I do fit treats into my calorie allowance - eg. On one day a couple of weeks ago I had a small (200 cal) breakfast, and then "spent" 1200 cal on an indulgent afternoon tea with a friend. Next day I had 1000 calls rather than 1200, so for the two days had still managed to stick to plan.

In summary, my experience is that yes, provided you factor them in properly and on the whole eat healthily, some treats are absolutely possible while still steadily losing weight.

[justonesherryformedicinalpurpo]

Wow april your weight loss is INCREDIBLE!

Did you ban anything at the start and gradually allow it back in? Wondering if this is something I should do to help try and gain control of my sugar cravings..

Thank you for your informative and extremely helpful and encouraging response; I'm excited to get started!

[justonesherryformedicinalpurpo]

Any more?

[Soon2bC]

my calorie goal is 1380 per day, I have put that i want to lose 1lb per week. I have been doing it for 2 weeks and have managed to cut out most snacking. It helps me to focus on what I am eating and I let myself have anything as long as it is in my allowance. I went to the rugby on Friday and had 2 beers!!! thought I would go over calories but only did so by about 40kcal.
I am a daily weigher (I know its bad but I cant stop) and I seem to have lost 7lb!!!! I expect that to slow right down though.
Tomorrow I am going to a concert and will be eating out and I will log my food, if I go over then I go over and I will start again on Saturday.
As for adding calories, have a play around with your activity levels and see if you can gain some to take into account the breast feeding.

[PassTheSatsumas]

I think it's great that you are planning ahead :) I had s phase of thinking about a diet before I started - and one suggestion might be to start logging your food on mfp now so you can see what you are consuming now vs if weight going up/down 'naturally' - it's an eye opener

[PassTheSatsumas]

I've been doing mfp for 7 weeks, lost a stone, and aiming to lose another which will get me to a bmi of 26/7 (I am big boned and curvy so think that is reasonable)

I have my calories at 1460 and do NOT eat back exercise calories in most days
To make it more manageable - I might eat 1700-2000 calories 1 day per week (social life!) and sometimes have a lighter day after of 1000-1300 cals (If I am less hungry after a big day of eating, not mathematical 'balancing')
I have easily lost 2 pounds a week doing this, walking 10k steps daily and reasonable exercise (30 min on rower, a 45 min swim or jog around 4x week)

Managing hunger is the issue : what makes IT doable is high protein/low GI to stabilise blood sugar (and so hunger). Filling up on veg, and eating 4 times a day (afternoon snack usually a banana, greek yogurt and nuts)
I do have some treats - some wine, a chocolate here and there but very little compared to previous as I can see how they are 'empty' calories and slow down weight loss vs what I get out of them
Most Goid not worth it, alcohol with friends rarely, wine with bf - more worth the splurge :)

Good luck and hope for an update from you!

[teaandcake789]

My calorie goal is 1000 but I do use my "exercise" calories to eat more so usually eat 1200-1400 a day.
I don't restrict any food groups and eat what I usually ate just smaller portions and a lot less snacking. However, using MFP has helped me make better and healthier food choices as healthy food tends to have fewer calories. So if I'm peckish in the evenings I can have one Maryland cookie for 53 calories or 10 green olives for 22 calories. And I'd rather have 10 things to pick at then just one. Same for dinners, decreasing the carbs and unceasing the veg means my plate looks full but has less calories.

[justonesherryformedicinalpurpo]

soon2bc I understand, I've been known to weigh daily too! Even in early months of pregnancy! Hopefully this is something we'll slip out of as we become happier with our weight etc.! Thanks for tips re: breastfeeding. I've had a look and think I can add it as exercise.

Thanks for all the info passthe that's really helpful!

Eventually I'll take jogging up as I did this before with proven success along with a good diet and I plan to not eat back the calories either, majority of the time anyway although I'm sure they'll come in handy when I fancy some Ben & Jerry's ice cream!
Although I will add a breastfeeding "exercise" to gain more calories and will alow them. I think that's the easiest route anyway..

I like how you manage your calories also, I never thought to do it like that (i.e. balance it out rather than stick to same number every day - I think that will also help with getting back into things after a bad day rather than falling off the wagon and taking weeks to get back on it!).

Thanks teaandcake I've started to eat salads with most dimmers to up on the nutrition but also to eat less of the carby stuff and I agree, I find food high in volume more mentally satisfying than something else which I can eat in one bite!

Thanks for all tips and comments so far, I really appreciate it. And a big genuine congrats on your losses!

[53rdAndBird]

I have lost 18lbs so far. Definitely isn't all healthy food! My 'budget' according to MFP is around 1350 cals/day, but I eat back some of my exercise calories too.

One of the best bits of advice I heard is that any diet which makes you miserable probably won't work. Either you'll snap and give up on it, or you'll lose the weight but put it back on again once you've stopped. You're trying to keep the weight off for the long term, after all. So you need to build in room to be flexible - which for me means chocolate sometimes, as an occasional treat, but not a daily thing and not a delicious forbidden luxury I can never touch again.

Also I do weigh daily - it isn't always bad! Some people find it suits us better, so you really just need to find what way works best for you.

[Perfectlypurple]

I eat 1400 calories a day, but I have a personal trainer so do lots of cardio and weights so I need to eat a decent amount because of that. Portion size is the key. It is amazing how little dry pasta is in a portion when you start weighing it. I weigh absolutely everything, so if I am having Mayo with a salad it is exact. I also pick higher protein foods so I am full up. For lunch I generally have a vegetarian sausage frittata. I find that is a lot more filling then a sandwich. I also snack on carrot and cucumber sticks and chopped up apple. Sometimes I will have almonds or a couple of babybels. I plan ahead, so work out what I am having for breakfast, lunch and tea. Log that and then work out my snacks after that. I prepare it all in advance too. I have already got the whole days food prepared for today. When I am a day shift I prepare it all the night before. For me that is the only way to stick to it. If I want something that isn't particularly healthy I will have it, but adjust the rest of the day.

I also don't eat back my exercise calories. I know I can have something extra if I am hungry but by making the right choices I don't tend to need to even though I do exercise a lot.

Well done to those who have lost so much weight. I have lost a stone. It has been slow as I had to adjust my calories and I went on holiday so it stalled a bit.

[Badgoushk]

I'm breastfeeding (baby is now 10 months), I eat 2000 kcal a day and aim for 35-40% carbs. I exercise 3 times a week (40 minute swim). I've lost nearly 4 stone!!!! Started at 16.8 in January, currently 12.11. I'm 5ft 8.

My tip is start out on a high number of kcal and see what happens. I have lost 2.5-3 lb a week on 2000 and never had to drop. I don't 'eat' the exercise calories.

I should add that I avoid sugar, alcohol and refined carbs and I cook everything from scratch.

Good luck! Happy to answer more questions!

[Badgoushk]

I weigh everything and never feel hungry. I started off having breakfast, morning snack, lunch, afternoon snack, dinner and evening snack. I soon dropped the morning snack. Occasionally I drop the evening snack.