So You Want To…Lose Weight This Month

by Glennis Coursey
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So You Want To…Lose Weight This Month

You have a MyFitnessPal account and you’re feeling ready to start losing some weight? You’ve come to the right place! When you work towards a weight loss goal on MyFitnessPal, you’re part of a community of over 75 million people who have used the app to lose over 150 million pounds. Weight loss is what MyFitnessPal does best.

Here are seven ways you can start losing weight with MyFitnessPal today:

1. Get in the habit of consistent tracking. 

When you’re using MyFitnessPal to lose weight, the first thing you need to focus on is getting into the habit of tracking your food and activity. The more you track, the more you’ll learn about your eating habits—and the more likely you’ll be to reach your goals! 88% of people who track on MyFitnessPal for seven days lose weight.

2. Just keep tracking. 

Some people have no trouble hitting the ground running with consistent tracking. For others, it takes a little longer to get in the groove. The most important thing is that you don’t give up. Every single time you track—even if it’s just a cup of coffee, an apple, or an egg—you’re taking a positive step towards a healthier you.


UA ScaleAchieve your #ResolutionReset goals with the help of the Under Armour Scale! It’s the easy, seamless way to weigh-in — and it shares your weight with MyFitnessPal so you never have to manually log again. You’ll also receive 3 free months of MyFitnessPal Premium and MapMyFitness Premium so you can reach your fitness goals even faster.


3. Complete your diary at the end of each day. 

Be sure to hit the Complete Entry button at the bottom of your diary when you’re done eating for the day. You’ll get instant feedback on how your choices during the day impacted your progress towards your goals. This is a great way to stay motivated and make small adjustments to your behavior throughout the week.

4. Remember that it’s always better to track something than nothing at all. 

Don’t feel like you need to be perfect when you’re tracking. Just do a quick search for the food you ate, find the match that seems closest, track it, and move on. Don’t stress if it isn’t a 100% match. You can focus on being more accurate with tracking as time goes on.

5. Take a moment each week to reflect and plan. 

You’ll be amazed how much you’ll learn by asking yourself three simple questions at the end of each week:

  • How did last week go?
  • What’s going to be challenging the upcoming week?
  • How can I make this week a success?

6. Get in a habit of stepping on the scale. 

You should weigh yourself and enter your weight in MyFitnessPal at least once each week so you can track your progress over time. You’ll get the most accurate information if you weigh yourself on the same day, first thing in the morning, in the same clothes, before you eat or drink anything.

7. Be sure to celebrate your non-scale victories. 

That said, not all victories happen on the scale! Did you climb the stairs with ease? Skip the donuts at work? Reduce your blood pressure? Race your kids around the block? Break your 5K record? Have your ex walk past you and do a double take?

Be sure to celebrate all the ways your healthy habits are having a positive impact on your life. Stick with it and a happier, healthier you is right around the corner!


ResolutionResetSquareMORE TO HELP YOUR #RESOLUTIONRESET

The Simplest Plan for Successful Weight Loss
How to Jump Start Weight Loss With a Run/Walk Program
What’s More Important for Weight Loss: Counting Calories or Exercise?


Related

  • Georgina

    Don’t think of it as another diet think of it as a new way of life which will make you look and feel great!

  • lojoso

    Dear Glennis, Please learn the difference betwen “then” and “than.”

    • Judy B

      She didn’t use it incorrectly!

    • Jane

      Duh, you derp…

    • Jane

      Duh, you derp…

      • lojoso

        It was corrected since I posted but thanks for the feedback, derp.

        • j

          Or just learn to keep your mouth shut when is not needed. .?

    • GallowayTR

      Be kind

    • TimmyTuckerTwo

      Dear lojoso, please help me with my grammar question; is “asshole” one word or two?

  • Michael

    Be honest with yourself and the app. You cannot lose weight by counting calories and micro-nutrients unless you’re honest. That’s first and foremost. I’ve gone from 326 pounds to 239 pounds in about 175 days… IF i can do. I know you can to.

    • Alice Arsenault-Drake

      Wow way to go

    • gramoth

      Totally correct. It amazes me people do that and seriously who are they fooling.

    • Green Moms of NC

      Congratulations!! Wishing you a happy and healthy New Year!!!

    • Vanessa Hutcheson

      That’s most important of all. There’s no point in tracking if the tracking isn’t accurate! I never cease to be stunned by some of the ways people fudge their numbers…
      -“Eyeballing” their portions. If you’re overweight, you probably don’t have a good idea what a healthy portion is. Just weigh the food.
      -Not counting condiments or beverages. Those things add up, and some are extremely calorie-dense (mayo, peanut butter, soda).
      -Sneaking bites off friends’ plates or while cooking. You can’t count something you just stuff in your mouth on a whim.

      Someone who isn’t counting accurately isn’t really trying to lose weight. They’re creating a record of their attempt to exonerate their failure, so they can write it off as hormones or metabolism or whatever.

      • Victoria Lively Martin

        So true!!

      • Lisa Donakowski

        Very good point, you are only cheating yourself if you refuse to be honest

      • Ron

        Well, you can’t always weigh everything if you’re going out to eat, and especially if it’s not a chain, you might not find the exact item you’re eating. Better to log something close to it and do your best than anything else. Other than that I’ll point out that “sneaking bites” is not going to make a significant difference unless it’s more than an occasional bite. If you take one fry off someone’s plate, it’s not a big deal. If “taking bites” means grabbing a bunch of fries, yeah record it. That being said, I really try to weigh (or measure volume if it’s a liquid) for just about everything I eat. It’s just not always perfect, and I just hope I’m doing a reasonable job.

    • Joanna

      Nice job!

    • CathyV

      That is fantastic. Congratulations.
      I hope get back on track after a very tough December

      • Michael

        I only gained one pound from Christmas Eve through New Years Eve. And just hit my new low as of this morning…

        • Linda McCoy

          Yay!

    • Angelina

      Amazing! Great job

    • Linda McCoy

      That’s awesome! Keep it up!

    • Coleen

      You have made my day. Having an apple instead of chips. Thank you 🙂

    • Lee

      Wow Michael… that is just Great …. I am wanting to have to lose some weight my self … or why would I be hear..You have given me hope…I have tried MFP before but never stuck to it ..Now is the time … I have to this time or I really want to now… I may not lose as much as you as I am a woman but I am sure going to do it this time … Im almost 60yo and I dont want to be this big any more 220lbs and I am really hoping to lose 40 lbs to start … then I will go from there … keep up the great job.

      • Joan Brennan

        Lee, you can do it! Find a partner and work on it together. I am your age and started out at 210. I have lost over 50 pounds in 8 months. Set small goals like ten pounds at a time. We are also walking most days 2 to 3 miles. Good luck!

      • Sherry Aldrich Sineath

        You can! I’m 61 and have lost 36 pounds since February going whole foods, plant-based and using MyFitnessPal to track calories, nutrition, and exercise. It really helps. Everything you consume must be counted and you soon discover that it really adds up. It also helps me balance my ratio of carbs, fats, and protein!

        • Terri

          We are in the same age range. Thanks for sharing and inspiring. I’ve just started. Congrats on your weight loss and new life style!

    • mary

      That’s fantastic Michael!! I have 60 lbs to go! Don’t seem to be coming off fast enough!

    • katie

      I hear ya. That’s awesome.

    • Nanaof 2plus2

      Awesome job, Michael. Keep up the good work.

    • Also, if you start eating proper food, not processed junk, it will be much easier to count and you’ll be more satisfied than if you continued to eat processed crap.

    • Nydia Yataco

      Definitely agree with you Michael. I think it’s way better to over estimate your intake. Being honest with yourself and taking responsibility for what we put in our bodies is important when trying to be healthier. 🙂

    • Terri

      Awesome!

  • tasha

    It’s helped me loads not thinking about the calories I was drinking it has opened my eyes to it all really. Only weigh myself every 4 weeks but have lost 9 lb in my first 4 weeks so going good. Christmas will be the test but knowing I can still have a treat every now and then has really helped me. But most important thing is to be honest.

  • habib

    Its obe the best app ihave ever used. If you follow this religiously you are accurate at lossing weight….

  • Denise

    keeping a food diary doesn’t help me at all. regardless if i have a good day or bad. writing it down doesn’t make me feel guilty or motivate me to eat healthier, I know I shouldn’t eat that brownie and I do anyway.

    • Ireland

      Same here. I’ve been using this app for almost a month and I still honestly don’t get the point. Plus it’s a little annoying when I have something really healthy like an organic protein shake and it chastises me for the amount of sugar in it. I thought it would do more like alarms to remind you to exercise or something. Are people really so unaware of the calories in the food they eat? I have yet to be surprised by anything I’ve entered. Not impressed.

      • Yes people are incredibly unaware and unmindful of the calories and nutritional values of the things they eat. I’ve been to nutritionists and personal trainers and structured weight loss support groups. The one habit they all encourage is food logging. It is the single most effective weight loss strategy by far. I’ve lost 70 pounds now. 60 pounds of that I’ve maintained for over two years. What I’ve observed along the way is that when my friends and I monitor, that’s when we experience the greatest success and consistency.
        A couple tips. There are reminders you can set to help you remember to log. And you can turn off those live nutritional tips if they aren’t helpful. Good luck! I know it can be frustrating but the sugar count is a hugely important. More and more research shows that sugar is a really problematic, even dangerous part of our diet so the healthy shake that has a lot of sugar probably isn’t so healthy.

      • Juliana

        Denise and Ireland – If you don’t find the calorie counting to be working, take advantage of the community or fitness tracker. There are very nice people to get support from on MyFitnessPal that may motivate you more than just counting calories. The app does remind you when to put in your food/eat – it is under “reminders”. I find the most annoying that fruits count against you with sugar content – obviously both processed and unprocessed sugar make you gain weight but I’m not going to say no to the fruit! If I did I would never eat fruit cause it doesn’t fit into my daily “sugar requirements” – now I just don’t add them to my diary so it doesn’t bother me. My point: Don’t take it too literally – if you are eating healthy and exercising you shouldn’t worry too much about the sugar/carb content in your protein shake or anything grown naturally.

      • Leigh Baxter

        To be fair. I certainly never watched calories etc as a kid, even now honestly i dont know bugger all about whats healthy and what isnt (aside from the obvious fatty and greasy foods like chips/burgers etc). EG, i never knew bananas had so much sugar in them and its advised to avoid. Pity I had been giving my partner them by the dozen as he loves them, now i wonder why he’s obese.

        Some people have never had to worry about their weight or care, now as life gets on they’re suddenly seeing pounds gaining and thinking “dammit where have i gone wrong!?”

        Just because it doesnt work for some, doesnt mean it doesnt for others.

    • Deb

      Keeping a food diary won’t help unless you see the value in keeping it. For me, nothing tastes as good as a size 6 feels so it’s not a problem to turn down that unhealthy brownie. First and foremost, you’ve gotta want it. Good luck!

    • Heidi J

      I’m in same boat Denise. I know what to eat, what not to, but I eat pretty much what I want anyway knowing it won’t help me lose weight. I think part of it is that for most of my life I’ve never had to diet until mid-life hit. I mentally still think of myself as a thin person, almost not believing the mirror and scale! The key for me will be getting into a regular exercise program and starting to see results that motivate me. I want to do this, just have to actually make it happen!

      • marci3968

        Heidi,
        I can relate! Always been thin as an adult and now, at 54, going through menopause, the scale isn’t as forgiving as it used to be. I don’t eat a lot and know I should include exercise, but work full-time at a sedentary job doesn’t help. I know I should work out in the morning, but have to get up at 5:30 as it is and am not a morning person. Wish I had a personal trainer to drag me out of bed at 5:00 and MAKE me do it!

    • Patty

      It’s not about feeling guilty. It’s about looking at our eating habits more intelligently. When we eat mindlessly, we often have no idea what we are doing to our bodies or why we are gaining weight or how some foods may affect us (food sensitivities and allergies). When we write it down, we can look at our eating habits honestly. It’s a way of looking at food and how we treat our bodies. Then it’s up to us to decide if we want to change.

    • Barbara R

      It’s true that tracking won’t help you if you don’t use the information to modify what you eat. If you eat too much, you still won’t lose weight even if you track it. Tracking helps by making you conscious and teaching you to shoot for a goal (calorie goal, etc.).

  • Jessica

    Take each step one day at a time.Even the smallest thing makes a difference,there is no right or wrong,just helps you be more aware.I have been using my fitness pal for going on 3yrs now and it really has helped me and I love it!

  • Jessica

    Take each step one day at a time.Even the smallest thing makes a difference,there is no right or wrong,just helps you be more aware.I have been using my fitness pal for going on 3yrs now and it really has helped me and I love it!

  • krisc

    This is the most helpful app I hv ever used. Lost almost 50 lbs since June of this year by countinig calories, exercising & staying focused. If I can do it so can u! 🙂

  • Brittney

    I have a really crazy. Question so I am losing weight BUT, in order for me to lose more or whatever I have to meet my calories needs? So I’m suppose to have 1800 calories a day, so ima literally suppose to meet that goal???

    • j

      Don’t have to meet them just stay at or under them always try to burn at least 500 calories a day.

    • bb

      I do 1400, some days I meet it, some days I’m below it. You should try to meet them more often than not. But I try to burn at least 500-1000 calories a day. I’ve lost almost 70 pounds so far doing just this. And it’s okay to have cheat days, you’re only human.

  • Ms. Wright

    A lot of you have some excellent comments and observations. I find that tracking my calories, my exercise, and my weight put me in complete control. In the past, I may have been able to guestimate what I consumed and hope for the best. Now, I can know befor dinner that I can have 400 more calories for the day and plan my evening accordingly. That is so empowering. AND I have lost 20 pounds in six weeks!

  • Bianca

    I’d love to see the 5 week weight prediction return to the app when you complete for the day. Nothing more rewarding and motivating than to visualised the future you if you keep up the progress.

    • ksneums

      My predictions still show up every day! Maybe this is an option in settings? I’m New to Fitness Pal so haven’t altered it yet but the feature is there!

  • istabbarbies

    So I’ll eat like 1110 calories or like 1200 and then I exercise but when I check out for the day it’ll be like you’re probably not eating enough and I can’t help it like I’m not about to eat more unless I’m hungry : /

    • adf

      1110 is not enough. Never go below 1200 or you’ll put your body into starvation mode.

  • Jilly

    For me, it works by upping my protein to 40% and relying on less processed food and bread. I always check the pie chart ratio in nutrition every day, and plan each meal before I eat it. That way, I can tweak the food amounts, re balance the menu, and each week I click the bar chart and scan over the advanced nutrition goals to see any big shortfalls. Low Zinc usually gets me to the butchers for some liver, and I have reduced my daily fat and sugar goals by half. Lost 25 pounds in three months, and am so glad I don’t have to rely on someone else to tell me what to eat! Am full on 1200 cals, stay away from most grains and added sugar and feel great. Love my food, but have found those which have been giving me excema, fatigue and cellulite by using this great app. With practice, this takes me just 5 minutes a day.

    • eliza

      Which foods have been causing cellulite?

    • ddana

      Do you mind sharing which foods were giving you excema? I’ve had it all my life and would love to know.

      • Nat

        This is probably stress related.. not food..

      • Najoua

        Grains in general are related to allergies in some people and Asthma, Eczema …

        • ddana

          Thanks. I’m experimenting with giving up grains right now.

          • ssauve

            Yeast is a big trigger for my eczema and can be for many ppl. Mine is always worse if I’m eating too much bread

          • Patio

            I’ve had the same issues with yeast affecting my eczema as well as dandruff. Sugar promotes yeast, so I’m trying to limit that as well.

      • Sking51

        Most foods containing wheat will give both me and my partner horrible itchy psoriatic lesions on the elbows and for me also on my thighs. We tolerate spelt and Durham semolina fine, but not whole wheat, white flour or anything with added wheat gluten.

    • Margaret Kyle

      Jilly, I am trying to be full on 1200 calories a day and have at least 90 grams of protein. I am struggling to stay under the fat %, even though I have little grains and sugar. Can I please access your diary to get ideas of what you are eating? I haven’t done that for anyone before, but I know it is possible. Thanks and Congratulations!!

      • Terri

        Margaret Kyle, I don’t get full on 1200 calories either. Sometimes I eat so many little things that I am better off eating something I really enjoy and then not eating little things the rest of the night.

  • Appleeee800

    Just a question, when you excercise and it takes away the calories and adds it to the food part do you have to eat them as well?

    • ljkl

      No you shouldn’t eat them- not if you’re trying to lose weight.

    • Deedra Hovey

      Yes, you can absolutely eat your exercise calories and still lose weight. I don’t always eat all of them back, but I nearly always eat some of them back. I’ve set my calorie goal to lose 2 pounds a week, save a few of my exercise calories every day and I’ve been consistently losing 2.5 pounds a week. If I want to eat more than my budgeted calories I have to earn them; it’s that easy. If I’m over for the day I hop on the stationary bike and work them off before bed.

    • Rose

      I do eat some of those exercise calories. I can say that I have been logging on the app since September and have lost 30 pounds which is just under a 17% weight loss. I have found that, at least for me, it works best each week if I don’t have too many calories left at he end of the day. On the weeks that I exercise really hard and eat really well with lots of extra calories left over I don’t lose as much as the weeks when I have between 150-300 calories left each day. Like I said I think it varies for everyone but it is my first weight loss effort ever that has worked this well. Be faithful and honest with yourself and he app and I promise you will see great results in no time!

  • kekwa

    Before this I have problem with stairs.. climbing 1 stories is enough to make me out of breath.. by dieting, even my weight loss are slow in progress, but i feel healthier.. 3 stories stair climbing is no problem.. go smile to healthier life!!!!!

  • Monica

    I have been using this for about two weeks. My question is when i enter my cardio…like for ex. Stationary bike it gives you calories burned. How do you calculate calories burned in weight training?

    • PCirame

      You don’t burn a lot of calories lifting weights but you can log weight lifting in to your activity tracker and keep in mind that weight lifting IS doing you a lot of good even if not burning a lot of calories during, you burn more all day repairing and maintaining that muscle. I add a few minutes of HIIT on the end of my lifting to get the higher calories burn.

  • denise

    Love the app. Each time I use it consistently I lose weight. Easy and user friendly.

  • denise

    I completely agree with the suggestions in the article. Now to follow them. I am such a stress eater. When I am home for vacation, I do so much better. Weather has been bad so walking is out but I did find some yoga videos. I plan to get them dusted off and continue my get healthy regime.

  • Drew

    18 months and 35 lbs heavier post divorce and too many excuses. So here I am at day one. Reading the success stories is encouraging.

    • Rosielyn

      too many excuses! I have none and I’m still fat! I’m starting today as well, so good luck.

    • Kers

      Hi Drew, I totally understand where you’re coming from. i went through the same but i was able to lose the weight with some supplements. Doesnt work for everyone but it did for me. It was a process though, not a miracle definitely. Let me know if you’re interested.

    • Kers

      Hi Drew, I totally understand where you’re coming from. i went through the same but i was able to lose the weight with some supplements. Doesnt work for everyone but it did for me. It was a process though, not a miracle definitely. Let me know if you’re interested.

  • Jo

    I think the whole “lose weight” market is a cash cow. Its extremely hard to navigate what is real, what’s bs and what are just fads. This app takes real world food and gives you the info. Plain and simple. I used the app for a month eating what I wanted, just to see what I was actually doing to my body. Then, I slowly made better choices. Carrots instead of chips for a snack. Eating breakfast. More protein, less carbs. Easy simple mindless choices. I’ve lost 15 lbs, with very little effort. I spend almost a third less on food a month. This app takes out all the gimmicks, effort and hype.

  • minu

    Thanx to myfitnesspal i have lost 12k.

  • Alice Arsenault-Drake

    For awhile after I quit my job to be a stay at home mom I stopped using my app and I gained 10 pounds. I have since gone back to using the app and I have a goal to go from a size 18-20 to a 10-12 by next year 2016 and I know with this app I can do it lost 35 pounds on it before.

  • Norma

    Yes true this has worked for me lost 78 pounds. …

  • Debra

    I love how my fitnesspal is not only great for tracking food but exercise too! Stick to original daily calories & try not to eat the excess calories you just burned. Your sure to lose weight! Oh, & it’s compatible with fitbit! Love it!

  • glendawaters7

    I’ve lost 85 pounds and could not have done it without the help of myfitnesspal. Thanks

  • Marilyn

    Last year at the end of June I set a goal to lose 40 lbs. For my daughter’s Roth birthday at the end of October. About a week before her birthday I stepped on the scale at the gym and saw I had realized my goal. I literally broke down and cried throughout my workout…towel in hand. I was overwhelmed because I knew what it had taken to get there…dogged determination and consistent focus on my goal. I am 63 and look about 50. Its changed my life for the best in ways I could never have imagined.

  • Kathy Maloney Applebee

    Don’t rely on others recognizing, and commenting on your weight loss. I worked sooo hard to lose 15 pounds, and nobody noticed–even when I ASKED, people said they did not see a difference. I STUPIDLY gave up, and re-gained 13 pounds!! I must have a really BIG ego. I’m starting over, and don’t plan on ANYBODY giving me positive feedback—except here!!! And I’d LOVE some new friends here too!!! Please add me if you’d like!!

    • rachel

      This might help: It takes 4 weeks for you to see your body changing. It takes 8 weeks for friends and family and it takes 12 weeks for the rest of the world. Be patient… wait for it… the compliments are just down the road.

      • Patty

        Thank you! I needed this! I only have 20 pounds to lose, and it is coming off veryyyyyy slow….

    • Rose

      Keep your head up and focus on the finish line. I have recently hit 30 lbs and only now do people really start to notice. Hang in there and remember that we do this for ourselves and not others. You can do it girl!!

  • James Adams

    Been over a year…lost only 52 pounds…yes, glad, but should be at least double that in this amount of time.

    • lion

      52 pounds is an amazing achievement. That’s nearly 3 and a half stone!!! that’s like 5 sized small dogs!! I bet you feel much better! keep at it mate 🙂

      • James Adams

        Kind words. Thanks. I just feel so much better, yes…but disappointed that the two pounds a week thing hasn’t been true! I hit wayyyy too many plateaus…want to lose 30 more then sustain….

  • Robin

    Wtg

  • Robin

    I am having a hard time getting startef

  • Loretta

    Michael-I am inspired by your post. I was curious what program you did or was it completely on your own? My favorite quote is “it is never too late to be what you might have been”

  • Katy – Australia

    My successful strategy (30kilos+) has been to use the app as a daily ‘bank balance’. I exercise first thing using ‘map my walk’, which imports the data to MFP. Then I know hat I have to “spend” on food for the day. Some days I blow the budget, but most days I save!

  • kc

    This is just terrible advice when the first 4 steps are all tracking using the app!

  • glenna klaassen

    Well I also have the fit it flex that tracks everything and I do jillian 2 times a week and curvesmart 3 times a week I am a curves owner.

  • Chelan

    Walk more and drink plenty of water….take it one day at a time.

  • Deena

    What exercises are good for people with arthritis-particularly for the lower body.

    • livinbygrac

      Recumbent bike and stretching. I have RA and that is what my doctor suggested.

  • Nessie197

    My tip is – if you fall off the plan one day, don’t feel guilty or think that’s the end of your diet, just get up the next day and get back on track

  • Joy Shenk

    The non-scale victories are very important! I’m not losing as much weight as I would like but I can now hike with my family without taking a lot or any breaks. I can ride mountain bike with my husband for over an hour with very short breaks. Finally my bmi is now in the normal range! Lost 10.75 inches since October but only 3.25 lbs. so I have to celebrate the non-scale victories!

  • truefeelings2003

    I was told nursing were not fat its.program in my head to stay a certain size.After nursing school I gain 60 pounds because of stress,long hours and school. I usually go to work and get off the next day and go straight to class at eight and get ready at school get out of class go to sleep for 5 minutes and back to school I have lost 30 pounds but with grad school and interning and working as a nurse often and working out 3 hours a say whewwww my weigh is coming off it self. Life

  • SRiv

    It annoys me that, when I finish logging for the day, the only feedback I get is that I should be eating more calories. The whole point is to eat fewer calories to lose the weight I want to lose. Only when I eat more calories than MyFitnessPal calculated does it give me any usable information. Not helpful.

    • Rose

      I can tell you from my experience, I have been logging since the beginning of September, that I lose less weight when I eat less. The catch to that is what type of calories you are taking in. I have read articles that say your body goes into starvation mode and stores food when you don’t eat enough. So I am not saying to eat tons of whatever to make up your calories but some veggies work great. Hope that helps and good luck!

    • val352

      If I am under, and want to see that encouraging message of what I could weigh in 5 weeks, I just go manually override the calorie goal say down to 1000 then complete entry again. Then I go set it back when I’m done

  • Kitty

    I am now 30 days as a non smoker, I had already gained about 15 lbs over the last year and a half, and just in the last 30 days I have gained 10 more pounds. I think it has stopped now (praying) and now I need to reverse it……..if Michael can lose that much weight…..”Congratulations Michael”, then I have faith that I can lose the 30 pounds that I need to 🙂

  • Kleila

    I try to enter my calories for each meal and have taken off about 20 lbs. I have learned how to eat properly; stay away from prepackaged foods and cook differently. I feel great!

  • Bella

    How can I log in my strength training without entering every rep. I do P90X

  • hqmpest

    I’ve only just started this current health regime (early days) so I may be getting ahead of myself but as with smoking that I gave up 30 years ago cold turkey (after a number of failed attempts) for me it just feels right this time (after a number of failed attempts also) and at last “I get it”. Yes I’m counting calories and started to exercise but more importantly I have just discovered the will and energy to just say “No”. That’s NO to all junk foods, alcohol and anything I feel has got anything other than the minimum of sugar or salt in it. I have never had this sense of drive and control over what I have been putting into my mouth before as the temptation has been too great and my will too little; but this time I genuinely believe I have grasped the whole lifestyle ethos and will only go forward from here. Watch this space………….

  • Sara

    Remember you won’t be eating perfectly, you’re going to have tough days and its ok. Every day that you stick with it will get easier and easier, like exercise. Do not give up!

  • mary

    I agree with Michael, honesty to oneself first is the key and to believe you are worth the effort and time.; is the key element to a losing and keeping off the unneeded weight.

  • Peggy

    I did my best tracking in the last 6 months of 2014 and I had lost 20 lbs., but gained about 4 back over the holidays. I know the tracking helps me stay on track, so I will start again and my goal is to lose 15 more. “Lose 15 in 15!”

  • Sarah

    Does anyone know how to enter your weight on my fitness plan ☺

  • Bob Rusanov

    Hi Glennis .Would you please give me advise which kind of exercise can I do,because I have an arthritis on the knees.

  • Brenda

    Using MyFitnessPal helps me plan – by entering what I think I will be eating and drinking for the day, I can see if it is too much or too little and make adjustments on the meals where that is easiest or change my activity. If you miss a day or have a bad day, just move on to the next and don’t let it get you down.

  • Dianna

    I’m just starting this week and already feel like a can’t do it then I read what you posted. Thank you Michael for sharing!

  • Linda McCoy

    I lost 37 pounds in about 6 months and when I quick tracking I put 20 pounds back on!! Now I am starting again, knowing that this really does work! Wish me luck! =)

  • lisa

    You’re awesome Michael. Keep it up!

  • Marlene

    Honestly I have found that, along with exercizing at least 3 days a week (I run most of 3.2 miles those days), I do not eliminate anything from my diet. Some things I have in moderation but I don’t cut anything out totally or I set myself up for failure. I stay within 1200-1400 calories a day weekdays and then don’t worry as much on the weekends. I don’t gorge myself but I am less strict and I can still lose anywhere from 1-3 lbs. a week and for me I feel that’s awesome. I medically had to eliminate all sweets and almost all fruits for around 5 years and I was so misérable!! Won’t put myself through that again unless its for medical reasons. Moderation is the key.

  • Peggy

    I need to gain weight.

  • Mary White Keelan

    I can’t say enough about the importance of tracking food intake & exercise. I’ve been working at this most of my life & the one thing that makes the difference is tracking. My Fitness Pal makes it easy, as it saves anything you put in it so you don’t have to figure it all out again the next time you make the same thing.

  • sallyj

    I am trying to lose some weight, Last week I ate better, exercised 4 days with Leslie , wrote everything down, I gained almost three pounds, Why?

    • just a thought

      Dont forget tgat womens bodies are slightly more mercurial than mens due to menstruation and such. Womens bodies do different things at different loints through their cycle. Dont give up!

    • Patty

      I also gain weight when I exercise:( Try just cutting down on your calories for a few weeks.

  • Julie

    congrats!!! Loosing weight is do hard 🙁

  • Marilyn Wikerson

    Keep a n

  • Susanne

    Being accurate with your log isn’t about being “good” on your diet. Not logging something just because it will put you over your goal isn’t the same as not eating it. Eat it. Log it. MFP is an awesome tool to be more mindful of what you eat. I believe being aware of where your calories are coming from is important in not only losing weight but in not gaining it back.

  • stacey

    You are only hurting yourself when you lie about your calories and exercise then wonder why you aren’t losing weight.

  • Kathy

    Get a good food scales and weigh out what a 4, 6, 8 ounce portion of meat, poultry, fish, etc. look like. You can weigh so many other things on a good scales to get a great visual of what a proper portion/serving size should be. Also measuring cups are a great tool for as far as visual portion control mechanisms go! I use both of these tools all the time to keep myself under realistic control. I purchased my scales at Target.

  • Maritza

    Remember we are not perfect if you fall don’t quit lift yourself up and keep going I been here for almost 7 months I lost 28 pounds I have up and downs but I keep fighting,and to celebrate victories don’t reward yourself with food that is the worst thing and the wrong thing to do….

  • Arosa Grant

    I’ve been overweight for 10 years and tried so many things. Different things work for different people and I was lucky enough to find one that worked for me. I lost 21 pounds in one month with a medication from Dr. Shaba and it’s been a life changer. I’m a little embarrassed to post my before and after photos here but if anyone actually cares to hear what I’ve been doing then I’d be happy to help in any way. i want you to contact weightloserflowers@gmail.com today and have a comfortable life, I’ll show you my before and after photos, and tell you about how things are going for me with the stuff I’ve tried. I wish someone would have helped me out when I was struggling to find a solution so if I can help you then it would make my day. contact weightloserflowers@gmail.com today and lose your weight.

  • Esther

    My problem is I don’t know what to eat or how To count calories I’m lost

  • Morgan

    Hit the nail on the head with this article. Just remember that whatever you eat (even if it’s junk), try to log it as closely as you can. Be honest with yourself to become a healthier you! And if you mess up, there’s always tomorrow. Good luck in the new year everyone!

  • I am concentrating on clean eating (whole foods and good carbs, no processed foods, and choosing organic and farm raised whenever possible), walking and interval training using burpees, planks, basics. I am just beginning and will set a goal to track and journal. I want to lose 40 lbs.

  • Maria

    This sounds good. I’m 15 years old and I weigh 175 pounds. I’m sick of the teasing and low self esteem. Maybe this will help me. Has anyone else around my age done this successfully? I would like to hear your stories.

  • Meme

    Obviously you lose fast some don’t doesn’t mean they’re not working hard at losing weight
    No one should compare themselves to others weightloss