How should I eat?

VeryKatie

To address your question of "how should I eat?":

I recommend using any of the following: your hands, fork, knife, spoon, chopsticks, etc. to lift food vertically off your plate or bowl. After that, I recommend opening your mouth and moving your hands or utensil towards your face, placing the food inside your mouth on your tongue. Close your lips around the utensil gently (or in the case of large items such as burgers or pizza - bite a piece off with your teeth, avoiding contact with your fingers) and remove the utensil from your mouth, and moving it back toward your plate. Chew your food thoroughly and then swallow. Repeat until food is gone.

Tips for eating:

-When eating liquids out of a spoon, avoid slurping or taking big breaths right before putting the spoon in your mouth. The sounds annoy people around you.
- When chewing, attempt to chew relatively quietly.
- When chewing, keep your lips closed to prevent spilling, spitting as well as unappealing sights and sounds for people around you.

After you're done eating, it is recommended to wash your dishes and put any leftovers in an appropriate container and into a fridge.

(I hope this made you giggle - remember to not stress about food too much - it helps, I promise).

UltimateTrashBae

dbmata wrote: »

I already told you what TDEE means.

You don't need a scale for that, but you do need data points. I'd suggest if resources are not an issue, a bodpod or DEXA scan, but I like precise and accurate data for analysis. If resources are an issue, see if you can get a trained individual at your college to do a body fat test with calipers. Once you know your body fat % and your weight, you can determine how much actual fat you need to lose. You may find that 30# is actually 18# or 35#. Depends on fat.

So if your TDEE is 1775, if you were to say, cut 275 off that, and aim for 1500 calories daily, paired with some cardio and weight lifting, you'll lose weight at a moderate rate, while increasing fitness and preserving lean mass, which is bone, muscle, organs.

Now how do you get those 1500 calories? Up to you, but a good rule of thumb is around 0.6 to 1 gram of protein per pound of lean body mass, and then the rest of the caloric need split between fat and carb. Stick with whole foods, minimize items that are caloric dense but nutritionally lacking, and you're well on your way.

I just meant that I didn't know what it means for me. Like what changes I should be making. But you've clarified that. Thanks again!

Sabine_Stroehm

If you want A LOT of guidance as to what to eat:

https://www.eatthismuch.com

start with "anything" or "mediterranean" (both good starting points for beginners). And it will tell you. Then move on from there.

dbmata

macedinthedick wrote: »

dbmata wrote: »

I already told you what TDEE means.

You don't need a scale for that, but you do need data points. I'd suggest if resources are not an issue, a bodpod or DEXA scan, but I like precise and accurate data for analysis. If resources are an issue, see if you can get a trained individual at your college to do a body fat test with calipers. Once you know your body fat % and your weight, you can determine how much actual fat you need to lose. You may find that 30# is actually 18# or 35#. Depends on fat.

So if your TDEE is 1775, if you were to say, cut 275 off that, and aim for 1500 calories daily, paired with some cardio and weight lifting, you'll lose weight at a moderate rate, while increasing fitness and preserving lean mass, which is bone, muscle, organs.

Now how do you get those 1500 calories? Up to you, but a good rule of thumb is around 0.6 to 1 gram of protein per pound of lean body mass, and then the rest of the caloric need split between fat and carb. Stick with whole foods, minimize items that are caloric dense but nutritionally lacking, and you're well on your way.

I just meant that I didn't know what it means for me. Like what changes I should be making. But you've clarified that. Thanks again!

Just keep in mind, it's a process. You won't nail it down day one, it will take time. So invest that time in yourself.