Advice for a newbie

[df2822]

Hi all!

I have had my fitbit for 4 days now, and am loving it already. I have about 22kg to lose and am wondering whether the more experienced users have any tips for me. 

I'm trying to hit 10,000 steps every day, of course, and to stay within my calorie range. At the moment I don't have time to go to the gym much but I'm hoping to get there in a couple of months.

At my current projection, I won't meet my weight goal until October of 2016, and I'm finding that very depressing. Does anyone have any tips to speed it up in a healthy and sustainable way?

Thanks in advance for your tips!

[I-train-hard]

Depressing?

How many years took you to get the 22kg?

Magic only happens in movies…

[df2822]

To be fair, it has taken me about 3 years. I know it will take time and hard work, but I was hoping for some advice on how to speed up weight loss sustainably!

[I-train-hard]

I know only one - surgery. 

[df2822]

Thanks. Other replies very welcome!

[awood08]

Every body is going to be different and the rate in which you loose will depend solely upon you. If you are in good health, no issues, no chronic problems, as long as you work hard you should be able to lose that 22kg before October 2016. Not sure what your deficit is set to but 22kg comes out to just under 49 lbs if my calculation is right. That's 4 lbs lost per month. Are you very obese or just a little overweight? That will also play a big factor in your weight loss. I started out at 235 pounds in June of this year and i'm down to 189 now. That's 46 pounds lost, but I also was considered in the severely obese category. If you are wanting to drop vanity pounds you are going to have a tougher time.

My suggestion, find out your BMR (Basal Metabolic Rate), set up your calorie intake/deficit from there. Make sure you are mixing up your workouts day to day, cardio here, lift weights there, keep active. If you go grocery shopping park further back in the lot. Take your lunch breaks at work to walk. It's hard to give you some pointers with not alot of background.

[df2822]

Thanks for your tips awood08! It’s not quite vanity pounds but I’m not sure what counts as severely obese either. I am 5 foot 5, and weigh about 195 pounds. Before I started putting this weight on three years ago I was around 150lbs - not small for my weight by any means but reasonable. I mainly miss being able to fit into my clothes!
According to a website I just found, my BMR is 1681. Is 4lb per month loss a lot or a little? What is reasonable to aim for?
Thanks again!

[I-train-hard]

I wouldn’t do more than 3 lbs. a month but steady. That should eliminate all the problems with skin and would have motivation to do it.

Keep in mind, the first pounds goes easy. Be patient.  

[mlaccs]

Here is my plan.  I am 5' 7" and started at 230.  Losing between 1-2 lbs a week with some weeks being more and some less do to the magic of scales, hydration and the easter bunny.......

I track EVERYTING I eat using MyFitnessPal.  Everyone who has figured this weight\diet thing out even a little bit seems  to agree that the food is 70\80% of the battle and we simply cannot make workout changes that solve the food problem.

Tracking all food and then using FitBit has been the great combo.  I do all the little things people talk about.  Walk around the house as much as possible.  Park further away.  Get my steps and stairs in no matter what else is going on.   I tend to exceed my "goals" by a bunch on a weekly basis but allow myself to have a "bad day" where I may only get 7-9k steps in.   The next day I am back to 20k and move on.  

The key is to track it ALL and then find the balance you can live with forever. 

[I-train-hard]

Nicely done.

[awood08]

@df2822 

I'm 5'3 and started at 235 so I had alot more to lose than you do since you are taller and weigh alot less than I did. As @I-train-hard said, the first pounds will come off alot easier than the remaining. I can tell you I started out very strict, I completely quit smoking cold turkey, cut out all soda, juice, sweet tea, only water to drink, went low carb and high protein and allowed myself 1200 calories a day. It was very hard, but doable. I currently lose about 1-2 pounds per week, and I eat 1500-1800 calories a day and burn about 2200-2500 per day. I work out at the gym 3-4 times a week, run 3 miles every other day. I push myself harder. But my doctor has advised and approved my plans. Your body may not have the same results mine did, I was over 50% body fat and I'm down to 31% now. Your muscle to fat ratio may be different. Honestly, if you have a doctor or dietician you can see, do that and see what they can suggest for you. You can do it on your own but if you want to lose safely, healthy, and at a good rate for your own body they will be the most helpful 🙂

If you have any questions you are welcome to contact me!

[I-train-hard]

Awesome job you did!

You planed in advance, very smart move.

[mlaccs]

What to aim for?  Seems the general opinion from just about everywhere other than the nutcases is 1-2 pounds a week.  More than that can be very bad for you and it not sustainable. 

BUT it is still 70-80% in the eating.  If we are good with food and focus on our goals then the tools like FitBit and MFP are great and will work.   For most people we need to run a mile or walk 1/2 an hour for a snickers bar.   Seems a lot easier to have an apple AND take the walk.