Day 2 ! need heIp !

rahimlj

Hey its the 2nd day & ive had a lot of water & had some veggies. Found it a bit hard last night not to eat for so long & felt a bit lightheaded. worked out quite a bit yday. cardio & also some ab exercises. feel like l have less energy today. planning to make food in a bit & work out in about 2 hours. finding it hard to stick to the diet !

ms_smartypants

Are you low carb or keto? If you are you need to up your sodium to 3000 to 5000mg daily

rahimlj

l am on a moderate carb now. l did try keto & was on low carb recently. Tnx ! i guess i should do that & up my intake quite a bit. l saw you mentioned to join the group in the other post. Wasn't sure who you were referring to.

ms_smartypants

its the low carb group on here

TavistockToad

Why are you only eating veg and drinking water?

rahimlj

alright. l meant l wasnt sure if you were referring to me joining or someone else. went back & took a look. i think i might join ! seems like it will good. tnx again ! whats your daily carb intake.

rahimlj

l am having protein aswell. But l was mostly eating vegetables and drinking water earlier on yesterday. I also did a low carb diet for a while and was mostly having shakes and having vegetables. felt like i had little energy. l increased carbs recently a bit and have been having protein but im trying to drink a lot of water more now. the other person on here told me to up my sodium so i think im going to try that out.

ms_smartypants

I am a keto'er ...5% carbs which is 20g

I have lost 101 lbs in a little over 2 years

rahimlj

Wow that is a significant amount. So even if you work out you still have roughly 20 grams ? i guess your body is in ketosis so you use fat as a energy mostly.

JeromeBarry1

I don't have a good idea what calories you had consumed in the first day, nor what calories you had burned in exercise in the first day. It's entirely possible that you went all aggressive into this and ate too little while burning too much.

For a male, you should be consuming at least 1500 calories daily. That will cause you to lose weight. Exercising drives your net calories far below 1500, and extreme exercising can lead to those feelings of having less energy the next day.

Seriously consider eating back some or all of your exercise calories. This requires you to be precise with your logging of food and exercise, but you can do it.

rahimlj

l used to do about 800 calories. Then increased it a bit. Then ended up doing way too many calories. l started doing about 1500 calories a day since yesterday. l want to try to drop a lot of weight before the summer. hmm yea maybe l should do that especially so i have more energy ! Tnx ! How much weight have you lost ? ..

jenilla1

If you want to be able to make this last long-term, it needs to be something you and your body can sustain over time. You need to eat enough to fuel your workouts and recovery, and make sure you're getting enough protein. Don't be too restrictive of calories or you'll burn out and gain everything back and more! You'll probably lose too much of your lean muscle mass along with the fat if you're too aggressive with your deficits. Plus, who wants to feel like crap all the time if they don't have to?

Low carb is great for some people, but it isn't for everyone. It makes some people feel amazing and other people feel terrible. Some people do better with moderate carb consumption - I'm one of them. If you are currently eating moderate carbs (as you say you are) you don't need to increase your sodium.

Good luck!

rahimlj

Hmm Thats true ! l guess l do need to eat more. about an hour ago l worked out and felt like l was going to pass out for about 10 mins. l had some water about 10 mins ago with some salt. lm thinking what to have with my next meal. l guess l should have some protein and stuff. l wasnt sure if i wasnt going to eat for a few hours. Ohh okay. Well l think l have been having moderate carbs on and off but yday l did start. day 2 of 90. Low carb left me feeling really crappy just like you said l guess i was too aggressive with my deficit and yea who wants to feel that way lol.

Tnx GL to you too ! What is your current goal ? ..

Theo166

I'd recommend my approach for other newbies.

First week I focused on tracking what I was eating at maintenance level ~2000 calories.
I then dialed down my calorie target twice over next 2 months. Now I'm losing 1.5-2lbs a week.

At the beginning, this allowed me to focus on meal planning and building awareness on portion sizes, and what foods worked for me. I had a rhythm in place before going to a more severe calorie deficit.

rahimlj

Hmmm thats a good idea. l might just think about trying that. l guess its easier since like you get used to it.

Thats a decent amount of weight that youre losing a week. What is your goal ? ...

jenilla1

rahimlj wrote: »

Hmm Thats true ! l guess l do need to eat more. about an hour ago l worked out and felt like l was going to pass out for about 10 mins. l had some water about 10 mins ago with some salt. lm thinking what to have with my next meal. l guess l should have some protein and stuff. l wasnt sure if i wasnt going to eat for a few hours. Ohh okay. Well l think l have been having moderate carbs on and off but yday l did start. day 2 of 90. Low carb left me feeling really crappy just like you said l guess i was too aggressive with my deficit and yea who wants to feel that way lol.

Tnx GL to you too ! What is your current goal ? ..

I've been maintaining at my goal for over 5 years now. I've been here on MFP for 6 years. I lost the weight using CICO and tracking it here on MFP. I didn't starve myself and I kept eating all my favorite foods within calorie limits, so I never felt like it was very challenging or it was a punishment. It was just more of a fun game to me. It was a slow, steady process that ended in complete success.

I felt no rush to lose quickly (since I have the rest of my life to get this right) and wanted to do it in a healthy, sustainable manner so I could keep it off forever. This is not a temporary diet for me. It's a permanent lifestyle change. It's really easy and a habit to me, now. My current goal is just to keep maintaining my weight for the rest of my life, to increase my lean mass, and to improve my fitness/athletic performance: I run, hike, strength train and mountain bike for fun!

rahimlj

Wow that is quite a long time. Haha l guess thats a good way to look at it.

It is so much safer to do it that way ! Those are good goals haha. lol strength training is good. l need to get a bike so l can ride around & go on trails. lose some weight that way.

You know l honestly was sitting yesterday and thinking like i need to start eating healthy again. Like instead of yoyo dieting and like l was thinking should l make an account on MFP or make one in like july... lol

Theo166

rahimlj wrote: »

Hmmm thats a good idea. l might just think about trying that. l guess its easier since like you get used to it.

Thats a decent amount of weight that youre losing a week. What is your goal ? ...

My goal is to drop 100 lbs in 2017.
To use an analogy, my approach was to focus on technique first before trying to do max weight. You might not need much time but it took me a couple weeks.

rahimlj

That is amazing ! Mine is at least 45 lbs this year.
That makes sense. How much water do you usually have. Ive started having about a gallon a day.

Theo166

rahimlj wrote: »

That is amazing ! Mine is at least 45 lbs this year.
That makes sense. How much water do you usually have. Ive started having about a gallon a day.

Are you targeting 1.5 lbs a week? It is getting harder the more I lose.


I drink more to stay full, maybe 80-100 oz a day of all liquids

This video is worth watching
https://www.youtube.com/watch?v=OWASUMMQjj8

rahimlj

thats good !

Haha l saw it. Thats crazy how many athletes have died from hypotremia.

Hm you know yesterday l was like tired of this yo yo dieting like .. several people have motivated me today including you.

l was thinking if i should make an account here on mfp yday & then l was like hm should l not & just wait until july or something. l wasnt sure if i should have made an account yday. l was thinking what lf i find it really hard to stick to eating healthy this time.

Theo166

rahimlj wrote: »

thats good !

Haha l saw it. Thats crazy how many athletes have died from hypotremia.

Hm you know yesterday l was like tired of this yo yo dieting like .. several people have motivated me today including you.

l was thinking if i should make an account here on mfp yday & then l was like hm should l not & just wait until july or something. l wasnt sure if i should have made an account yday. l was thinking what lf i find it really hard to stick to eating healthy this time.

Yea, MFP is a great resource. First I used just the tracker and then I discovered the forums. For added motivation, spend some time reading threads in http://community.myfitnesspal.com/en/categories/success-stories

rahimlj

Oh true. So you have been on it for a while.. yea i honestly was thinking if i shouldve waited until july to make an account and start tracking.. instead of making it yesterday. l was thinking what if i dont follow through.