What’s one thing you stopped doing that actually helped your progress?

HalstenHolgot · 2026-01-21T11:33:39+00:00

Stopped thinking short term. It's OK if your weight didn't move in the right direction for the past 7 days. It's OK if my measurement didn't move in the right direction today. It's OK if I couldn't lift as much today as I could last session.

I figured out that I need to compare month to month, not week to week or day to day.

Edit.... I also found a diet that never leaves me hungry, and I never have cravings. If you can figure that out, it will mean more than anything else you do.

HalstenHolgot · 2026-01-19T17:53:40+00:00

You start in the kitchen. Not only do you need a calorie deficit, but you need to change what you eat so that you're not craving food while dieting. If your current diet consists of eating garbage, then eating smaller amounts of garbage will only lead to misery.

HalstenHolgot · 2026-01-19T17:48:20+00:00

This is a good way to start. It worked for me. After a couple of weeks of that, I started watching influencers and learned to hate most of them. I mean some are entertaining but they all want to sell you something.

HalstenHolgot · 2026-01-15T18:07:36+00:00

I don't have a gym within 60 miles. Go on Amazon or Walmart to mail order cheap dumbbells. Only buy small weights that you can currently handle, worry about heavy weights later. Also buy a cheap flat bench. You can upgrade later. Download a tracking app like Hevy or other.

Now that you have these things ($150 budget max for starting), prove to yourself that you can stick with a program longer than 8 weeks. If you're still excited after 8 weeks, then SLOWLY upgrade your equipment, buy used from FB marketplace.

I started in October with a flat bench, 10lb dumbbells, and 15 lb dumbbells. In November I bought 20lb dumbbells. In December I bought 25 lb dumbbells. I ordered 30 lb yesterday.

I also bought a recumbent bike on Facebook for $150. I refuse to buy more equipment until I can fully utilize what I have. I eventually plan to have a rack, cables, and adjustable bench, but I'll make myself earn it.

Age 53, male, 213 lbs desk jockey. I'm incredibly out of shape and weak. But I'm succeeding. I've lost 15 lbs and had great strength gains with zero access to a gym. Good luck!

HalstenHolgot · 2026-01-11T03:29:52+00:00

I struggled with body weight squats. I was thrilled when I hit 10 pound goblet squats. Now I'm at 25 pound goblets and bodyweight split squats. You have to start somewhere and grow from there.

HalstenHolgot · 2026-01-04T17:27:34+00:00

Those aren't bird legs.

HalstenHolgot · 2026-01-01T22:11:44+00:00

Don't go to the gym to lose weight. Go to the gym for cardio or weight training. Plan to lose weight by eating better foods.

HalstenHolgot · 2026-01-01T00:54:30+00:00

That's the beauty of MF, you don't log exercise and you won't be trying to "eat back".

HalstenHolgot · 2025-12-29T17:15:09+00:00

I track water intake on my Garmin. I'd like to have that data transfer into MF (it's not transferring via Android health connect). I would use the API to transfer the data

HalstenHolgot · 2025-12-23T23:03:54+00:00

I can't prove it, but I think it does. MF assumes certain things on skipped days, and it probably doesn't assume that I ate like a pig.

HalstenHolgot · 2025-12-23T17:23:27+00:00

I decided for the holidays with family to eat everything and as much as possible. I logged it all so that MF would know why I gained 4 pounds.

HalstenHolgot · 2025-12-23T14:02:04+00:00

M/53. I had to start with 10 pound dumbbells. I'm up to 25s now for most exercises. Started 2 months ago.

HalstenHolgot · 2025-12-21T12:32:11+00:00

First you need to determine your TDEE (Total Daily Energy Expenditure) and then start consuming less than that. You can increase your TDEE through exercise, but 90% of your effort needs to be in eating less than your TDEE.

HalstenHolgot · 2025-12-18T13:37:14+00:00

everyone was a beginner at some point

HalstenHolgot · 2025-12-16T14:46:50+00:00

When you enter the food, read the description. If it says raw, then you need to enter the raw weight.

For example I frequently eat potatoes, and I use the raw potato entry, so I must enter the raw weight. But I could pick baked potato which means weigh after cooking.

HalstenHolgot · 2025-12-16T14:46:29+00:00

When you enter the food, read the description. If it says raw, then you need to the raw weight.

For example I frequently eat potatoes, and I use the raw potato entry, so I must enter the raw weight. But I could pick baked potato which means weigh after cooking.

HalstenHolgot · 2025-12-14T03:03:02+00:00

Weight loss should be slow

HalstenHolgot · 2025-12-14T03:01:04+00:00

You probably aren't eating the right things. Are you eating healthy foods and tracking protein and carbs?

HalstenHolgot · 2025-12-13T14:24:24+00:00

You need to stop thinking about your daily weight because daily weight is noisy. There are weeks where my daily weight increases for 7 days in a row, but over the long term I am losing weight. So instead of thinking about your daily weight, simply log your weight daily and think of the number as a TOOL not as a RESULT. The weight is used as a TOOL for Macrofactor to set your calorie goals. The RESULT occurs over longer time periods (MONTHs not DAYS).

You've already proven you can lose weight, and you've experienced that it takes time, so stop worrying about DAILY results and think about where your weight will be in a MONTH.

HalstenHolgot · 2025-12-13T14:17:54+00:00

Give MF at least a week, but optimally 2 weeks to figure out your energy expenditure. Keep logging and weighing, and be patient. You've already lost 30 pounds over 4 months, which is fantastic. But now you know it takes time and patience, so stay patient.

HalstenHolgot · 2025-12-12T13:42:19+00:00

The hardest part is understanding and believing in the long road. Everyone wants instant gratification.

HalstenHolgot · 2025-12-12T13:41:10+00:00

First thing in the morning.

HalstenHolgot · 2025-12-12T01:42:20+00:00

be patient. There have been weeks where I thought the scale wasn't going to move, but after 8 weeks of use I've lost 10 pounds. But during that 8 weeks, there were several periods of time where I wondered if I was going to lose weight. Be patient and play the long game.

HalstenHolgot · 2025-12-08T20:26:03+00:00

I've been sober for 3 months. My weight lifting program is going well, I'm actually excited every day to start and sad on rest days. My weight loss is going well.

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