If you would please...

peggymdellinger

I am a 32 yr old female, 5' 5", 238 lbs... I currently exercise by walking the dog semi-daily, lift weights 2x per week, and have a generally lightly active lifestyle other than that (I have a job cleaning part time, take care of my home, and 4 yr old twins). I am also about to start RI30. I've ordered a food scale, I use a fitbit, and a HRM when I exercise. I would be grateful if someone more knowledgeable than I could take a look at my diary to see if they have any advice to give. I'm not doing poorly, but I am learning, so any input would be appreciated!

AnitraSoto

Your food choices certainly look good to me - lots of healthy fresh choices there :-)

Some questions that might make it easier for us to help you more:

What do you have your macros set at?

Dieting history?

When did you start EM2WL?

Your BMR and TDEE?

Current calorie goals/cut%

Feel free to add me if you would like support along the way ...

Anitra

peggymdellinger

Your food choices certainly look good to me - lots of healthy fresh choices there :-)

Some questions that might make it easier for us to help you more:

What do you have your macros set at?

Dieting history?

When did you start EM2WL?

Your BMR and TDEE?

Current calorie goals/cut%

Feel free to add me if you would like support along the way ...

Anitra

My macros are at 45/30/25, I've dieted off an on all my life, I started EM2WL about 2 weeks ago and before that had about 4 weeks of eating at 1440 +/-, prior to that there was no dieting for the past 4 years, I'm currently at TDEE-30 which I rounded to 1750, my TDEE average from 3 online calculators is 2,550 and BMR is 1,814 (though I'm not sure of these as it seems that when we get higher in weight from fat the estimates aren't as accurate, from what I've read). I am currently using my fitbit to get a better estimate. I'll also recalculate in just 4 more lbs. (down to 236 as of this morning) Thanks!

AnitraSoto

EM2WL recommends setting your macros at:

Carbohydrates 40%
Protein 30%
Fat 30%

and

Fiber 30
Sodium 2500

This forces you to eat more protein, which is important for maintaining and building muscle.

Also, EM2WL generally recommends a 15% cut (or 20% max). By doing such a steep 30% cut, you are really still under eating. Remember, the goal is to continue to eat as much as possible, while still losing weight. You want to keep your metabolism revved up.

I would try a 15 or 20% cut. Stay there for a couple months, and then take a diet break and eat at TDEE for a week or so before going back to your cut. You don't want your metabolism to get used to that cut - keep reminding it of what your true TDEE is.

Here is a great quote from the EatMore2WeighLess website:

Quote:
"Starting your journey with higher cals, when you are heavier, gives you much more wiggle room when plateaus come (which are almost guaranteed with longer journeys). If you go straight to the minimum cals, you have no where to go when you hit a plateau? In addition, the less you weigh, the less your TDEE is, so if you’re eating according to your personal numbers, then your calorie levels required will drop naturally every 5lbs or so. No need to take them down before that time."