Im pretty new and have a few questions

hey- Im pretty new here and I've been reading all the posts so I'm sorry if I am asking questions that everyone has seen/answered 100 times already.

1) Leading a sedentary lifestyle the site says that I naturally expend 2500 calories (I have about 130 lbs. to lose) so is it unhealthy to be eating 1200 calories and having a 1300 calorie defecit?

2) Telling family members and the like- this is where I just need some advice. I've been on and off the diet wagon 100 times and I am hesitant to tell my friends and family because well because I've told them that "this is it" a million times before and the last thing I need to start out is them doubting me- I live by myself but I do come home a lot.

3) Going out with friends- most of my friends live in the suburbs and really the only thing to do is go out and drink, eat, get coffee, etc... what are things that you guys do instead? My friends are supportive and would understand if I was going to change things but I don't want to cut myself off from them and the activities we've all been doing together for years

4) I'm a habitual binge eater and I could use some advice on how to change these habits that I just cannot seem to shake.

I don't know if I'm posting in the right forum or asking too many questions but any help on any of these things would be very much appreciated.

Thanks!

Helloooooo and Welcome to the wonderful world of CC

1) Yes, it is unhealthy... You should aim for around a 500 calorie deficit (Which for you would mean eating 2000 calories a day)... Yes, it takes longer... But it's better on your body...

2) I've been in this boat many a time (Except never with dieting... For me it was with relationships... But that's another story...) My advice would be to only to them if you need to tell them (ie: if you're having dinner at their house) That's just what I would do... It may be more motivating for you to tell them, though... If you can find a way to explain to them that this is something you want to do, and that you're going to need their support... Hopefully they'll help you along the way (I'm assuming you DON'T have crappy relatives)

3) Go out and have fun... But don't go crazy... There's no reason why you can't go out and have a good time with your buds... But if you're going to go out to the club, limit your alcoholic beverages... If you're going out to eat, try and have a salad with a water or something light.... And there's nothing wrong with Coffee if you can go easy on the cream/sugar... It may help you if you ask your friends before hand to try and help you stay on the right track... If you've got good friends that can help you without hurting your feelings (For example they should say "Are you sure you should eat that on your diet?" as opposed to "Hey fat ass, drop the Twinky!")

4) I'm pretty bad on the binge eating as well... The easiest way to stop is to distance yourself from the food you binge on... Don't buy boxes of doughnuts or cakes or cartons of ice cream... If you want to treat yourself, get an individual serving somewhere so you don't go overboard... Also, try drinking a lot of water whenever you get hunger pangs...

Hope this helps :)

As far as telling family and friends goes: rather than tell them you are "on a diet" (again), just tell them when it comes up, that you're trying to eat smarter and healthier, which you are!

And welcome! :-)

My suggestion: if you are going to an event where there will be food, particularly food that you like...

1. Don't go hungry--have some veggies, fruit or 1 oz. of nuts to take the edge off your appetite
2. Pick wisely--or as wisely as the selection permits from the food on offer. For example, if you are going to a buffet, put a bunch of low-cal stuff on your plate then take very small helpings of a few things that you enjoy.

If it's something that a friend has prepared, admire how it looks and smells and take a tiny portion.

Good luck! You can do it!

Hi Beautiful

Please realize this is not a "diet" it is a lifestle change.

I completly agree with hybrid and  you could even start out cutting 100 or so calories for a week and then increasing it 100 cal. a week untill you reach the 500 cal deficite then it would not be such a shock physically or emotionaly

 Also for binges I find its been best for me to learn my triggers and avoid them if at all possible. For me if I let myself get hungry than when I finally do eats its way too much so I eat all through out the day every 2 hours or so if I never feel hungry I never eat too much.

There are some binge threads around that seem supportive so you might want to look for them.

Cheers the healthier you :)

Welcome:)

2) beleive me, I understand this one completely. The best way to tell them is to show them. Just start living the lifestyle and making different choices. I wouldn't exclaim "this is it" because the whole thing is bigger than that, there will be ups and downs and hard days and AWESOME days, so just take it one day at a time. YOU CAN DO IT..

3) Go out and have fun with your friends, maybe you can go walking together.. Find something active you all like to do, go to the mall, take one lap around and then browse some stores..take another lap around... stop for some coffee.. Just do the things you have always done  but throw in some excercise on your own or make it a group outing....

 You can DO this... One day at a time...

Hello uglybeautiful! That name ....why not just beautiful?

 You know you want to lose weight and you know what keeps you from attaining your goal but did you know that you are in full control of what your body looks like? The first thing you have to do is to start in your mind.

Everything you have is first created in your mind. That's right--it all starts with a thought and then that thought turns into action and because you are in control of your thoughts you can control your actions!

I know this sounds silly but you really have to believe that you will do it, you'll really lose the weight. Nevermind all the other times, they are in the past. The biggest factor that determines whether someone will succeed or fail at something is whether or not they really truly believe they could do it. Focusing in on failures of the past is not going to help so forget the past starting now!

You mentioned you're a binge eater and you know that's a huge problem if you really want to lose weight. Try to figure out why you binge eat...are you bored or unhappy? Once you know why you do it it will be easier to change. But change your language and the way you speak about yourself too. Try "I'm not a binge eater, binge eating makes me sick". Try taking 10-20 deep breaths before reaching for foods and focus in on the image in your mind of how you want to look. The urge to binge will pass, reach for ice tea or water instead! And of course don't set yourself up for a failure by buying any potential binge foods.

You have the power to look the way you want to look and only you can control that. How much and how fast you want to lose the weight is totally in your power and only in your control.

 Everyday repeat 400times I weigh *insert your ideal weight* NEVER EVER Say "I WANT." to the subconcious mind hearing I want and I wish means I lack so you never get it because it will always be something you want and nothing you have.

 Just speak as though it is already real. visualize everyday what you will look like and write down why you want to reach this goal. Write out every reason you could think of. It takes about 3 weeks of doing this everyday before it works but you have to create strong visual images of the slim you and use the power of your mind to make it a reality.

Hope it all works out for you and you reach your weight loss goals very soon!!

These folks seem to know what they're talking about regarding weight loss.  I'd recommend paying attention on a weekly basis to your weight/measurements so that you can see if you're making progress or if you need to adjust your habits.  Once you have a good idea of what you're eating, you can adjust a hundred calories or so to better accomplish your goal.  It's also motivational to get a grade on your eating habits.

Do try to eat healthier foods.  Pay attention to the total deficit you have as well as the food grade you get. Don't starve yourself or deprive yourself as you'll just make it worse.  If you like going out for coffee, order an Americano, it has very few calories but is still a treat.  Get a refill and use non-fat milk and some splenda.  If you're getting a muffin or pastry, go for the reduced fat items...I had a cream cheese pastry that was over 700 calories the other day because they don't post the calories when you buy.  Go online and see what your coffee shop has that you consider edible and reasonable on the calories.  If they don't have anything, bring your own snack.

The activity counts seem to be a little high to me, so I usually cut 10-20 minutes off my workouts when I'm tracking them.

My favorite snacks: 

Trader Joe's: Cut grapefruit, organic bananas, peppered chicken breasts, low carb tortillas (spread with organic peanut butter and sugar-free jam or a drizzle of honey), pumpkin seeds,

Costco: Freshly sliced pineapple, edamame, almonds, gum, apples

Slurpees (Crystal Light, these have about 5 calories/oz. which is much less than a regular slurpee, are a nice treat, and your body has to expend calories to convert the slush to water).  With the zero calorie diet pepsi slurpees which I cannot find, you would have a net loss of roughly 1 calorie per ounce, with Crystal light slurpees, you'll have a gain of roughly 4 calories per oz.

Quick Meals:

Trader Joe's:  Frozen brocolli and mini pizza; frozen rasperries & steel cut oatmeal (use a rice cooker to make the oatmeal ahead of time and refrigerate the portion); frozen chicken enchilladas; premade salads;, salad mix with nuts, cheese & chicken breasts; add 1/2 cup brown or wild rice to any meal.  1/2 BBQ Chicken Pizza

Thanks to everyone for their replies...they helped more than you can know and trust me I'm sure I'll have a million more questions as I go.

Hello :)

Obviously, many of the responses here have covered a vast majority of your questions!  I'll just simply add a few tidbits of input here and there (my apologies if I repeat something, I didn't have time to read through everything posted above me)

1) Aim for a 500-750 cal deficit, and as others said, start slowly.  It's hard to mentally and physically handle a huge drop in the fuel level that your body is used to. 1200 is just a guide, every body needs different amounts of calories

2) If you don't have to tell your family right away, and you don't feel comfortable yet, don't tell them.  Perhaps lose a few lbs and then mention it, and show how it's working :)

3) The only things my friends and I have to do often times is also going for dinner and such things.  What I've found I enjoy doing is going to this little diner, and we get coffee (low calorie in itself, and I use half of the little creamer things, and 2 packets of a no-calorie sweetener).  And if I'm hungry, they have a lovely salad bar, so I get a salad, a dinner roll, and some soup.  Makes for a lovely evening out too!

4) As for the binge eating, I can't give too much advice.  I'm of a healthy weight (5'3" and 128lbs) but living in a small dorm that serves as a bedroom, workstation, and kitchen all w/in arms reach, makes avoiding a binge rather difficult.  I just try to stay out of the room as much as possible!

Hope that helps a bit :)  goodluck

I found that I didn't tell anyone and I didn't have the stress of what if I fail I just let it happen. I used to be a binge eater and know that I plan my meals ahead I am prepared and I have lost 25 pounds since feb 1/07 plan plan plan it really does help write it down if that helps I kept a jpurnal for about 2 months and exercise stick with it and don't forget to treat yourself now and then. goodluck!!!!!

Im really great with writing everything down but I can't plan ahead because I've found that then i feel trapped with it. But it sounds like you are doing great!!!! I guess I just need to keep charging ahead. thanks!

Beautiful!

Welcome!  I'm rather new here too!

Since I've been logging into CC, I feel more motivated than ever, everyone here is a source of knowledge in one way or another.  We're all a great big source of support and encouragement. 

Telling friends and family - a friend of mine recently took a nutrition class and suggested I start a food journal - I mentioned I was tracking my calorie intake and that was it.  I never said "diet" and refuse to use the word "diet" this is a new lifestyle for me.   I'm done with "dieting" - to much yo-yo'ing for me. :)  Like some others have suggested, don't mention it until you feel ready, until you've maybe dropped that first pant/dress size.  Especially if you've done the "dieting" on and off (trust me, been there, done that).

Good luck and take care!  *hugs*

Welcome beautiful!  I really don't see the need to make any sort of proclaimation to your family, actions speak louder than words.  If you're having dinner with them, just try to keep it healthy, no need to say, "I can't eat that" or "That's not on my diet."  If something is being offered to you that you think is not part of a healthy nutrition lifestyle, just say, "No thanks."  You don't owe anyone an explantion.

Get active....Start with just walking.  It doesn't have to be far to start...go down the street and back...Park further away from the store or workplace...Gradually you'll be able to do more.

Binging is easy to control...Just don't buy the crap in the first place...You can't eat what you don't have.  I personally am addicted to peanut M & M's, cookies, and ice cream, anything chocolate...So, I don't have any around!  I have not had even 1 M & M since New Year's Eve!  I cannot be trusted to eat in moderation...

Going out with friends:  just use you're head, you'll know what you should and shouldn't do...Keep your eye on the prize..

Lastly, just have fun with it...take joy in knowing you're doing the right things for your body that could save your life!

Keep coming to this site...lots of support here!

Welcome!

I'm new too, but a few things my friends do is go bowling or putt-putt golfing. It may be a silly idea at first, but its alot of fun all around plus it keeps you moving!

This site is helpful and a good way to keep you motivated!

I don't know if anyone is still reading this post- but I heard that 1-2 lbs a week is a healthy weightloss. So wouldn't 1000 calories a day be a healthy deficit? I don't know its just tough because every post I read people keep talking about different numbers and I guess I am going to have to wait and see what is healthy for me- but is 1000 calories bad?

According to the American Dietetic Association, The Obesity Society, and the National Heart, Lung, and Blood Institute allrecommend a maximum daily calorie deficit of 500-1000 calories. However, women should consume no fewer than 1000-1200 calories a day, and men no fewer than 1200-1600, without medical supervision. (Source)

According to this, 1000 calories is still within a reasonable limit... But definately don't try to cut any more than 1000 per day... If you try to do to much, you may become overwhelmed and wind up binging...

 Greeting to you all, I to , am new with CC. Have been working at counting the cals for approx. 3 weeks. I'm tring to stay under 2000 cals a day. Which has been going good, but I haven't lost much, only  6 lbs. with tons to go. I'm a big girl! Really!!   So I hope some one out there will be rooting me on with this weight lose thing that I gave up on 15 years ago because I dieted myself into Obesity, going from 155lbs to 300 plus. My next step is to get moving. I need to excerise! Were all in this together. I'll be thinking of you!