So hard

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  • sllm1
    sllm1 Posts: 2,114 Member
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    Make sure your goals are not so high (trying to lose weight fast) so that your calorie goal is too low. Keeping a reasonable goal will help you to succeed in the long run so that you can keep it up and don't "fall off the wagon."

    Figure out what "treats" you can handle that don't set you off on a binge - enjoy those treats so that you don't feel deprived. For example, I can handle a piece of dark chocolate or a small serving of ice cream and feel satisfied. Give me a sugar cookie, and I will want to eat 12 more.

    Watch your protein goal and keep it up. Protein will satisfy you longer.
  • jasonforrester995
    jasonforrester995 Posts: 12 Member
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    Thanks for all the support not sure what are the correct levels of protein carbs etc for a day does anyone know how to work that out?
  • ninerbuff
    ninerbuff Posts: 48,714 Member
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    jasonforrester995 wrote: »
    I'm finding it so hard
    If it were easy, we likely wouldn't have an issue of obesity on the rise.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • ninerbuff
    ninerbuff Posts: 48,714 Member
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    Godsgirl42 wrote: »
    jasonforrester995 wrote: »
    I hope so it's the cravings that drive me mad but I am determined

    I see a specialist in San Francisco that has been published in the AM journal many times..so super smart guy...he told me that whatever I crave, I'm basically allergic to. So I quit eating the things I crave and I have no more cravings. Hope this helps.
    What? So if you crave sugar you're allergic to it? That wouldn't make any sense at all since the body uses sugar exclusively for energy for physical activity of any type.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • ninerbuff
    ninerbuff Posts: 48,714 Member
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    Atchmon wrote: »
    Grilled chicken salads keep me from feeling hungry most of the day. They take up 1/3 of my calories for the day, but at least I wont binge on something sweet later.
    That doesn't negate someone from binging though. Binging usually happens because of depravation. Calories in/out is why weight loss happens. One can have something sweet, they just need to habitually learn how to control how much they consume.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • kommodevaran
    kommodevaran Posts: 17,890 Member
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    jasonforrester995 wrote: »
    not sure what are the correct levels of protein carbs etc for a day does anyone know how to work that out?
    kommodevaran wrote: »
    set your protein goal to 0.8 grams and fat goal to 0.5 grams per pound of bodyweight at your normal/goal weight. Regard these numbers as minimums, but don't be afraid of carbs. Eat to hit your calorie goal.

    This means that you take your goal weight (let's say it's 180 pounds) and multiply that with 0.8 - this is 144, so you set your protein goal to the 5 percent increment that is closest to this number. Do the same with fat - 0.5 times 180 is 90 - set your fat goal to the 5 percent increment that is closest to this number. The rest will be carbs to get to 100%. But the most important thing is to set an appropriate calorie goal, and log correctly. Details like macros won't mean *kitten* if you don't have the big things in place and you don't know what you are doing.
  • jasonforrester995
    jasonforrester995 Posts: 12 Member
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    What is the 5% increment number?
  • kommodevaran
    kommodevaran Posts: 17,890 Member
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    jasonforrester995 wrote: »
    What is the 5% increment number?

    When you have set your calories right, go here, using the web version, not the app, if the functionality isn't implemented in the app:
    http://www.myfitnesspal.com/account/my_goals/daily_nutrition_goals
    Macronutrients will already have the default values set by MFP. You CAN use them. If you want to change them, open the drop-down menu for each of them in turn. You will see that the alternatives are in 5% increments. Since you can't set your goals in grams (without paying for Premium or installing a free addon), you have to pick a percentage; pick whatever get the number of grams of each macronutrient closest to the number you calculated. Then click "save changes".
  • jasonforrester995
    jasonforrester995 Posts: 12 Member
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    Thanks
  • brittanyistreble
    brittanyistreble Posts: 18 Member
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    I wish there was a way to block out cravings. I have to trick myself into making good choices. It's a pain.
  • jasonforrester995
    jasonforrester995 Posts: 12 Member
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    Glad it's not just me I really really struggle
  • kommodevaran
    kommodevaran Posts: 17,890 Member
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    How are things going, Jason?
  • jasonforrester995
    jasonforrester995 Posts: 12 Member
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    Pretty good at the moment thanks
  • kommodevaran
    kommodevaran Posts: 17,890 Member
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    Good to hear. Struggling with food is a pain.

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