So far so good....

twright5658

Back in March I committed to a healthier lifestyle thru management of calories and a more conscious effort on macros. MFP has been a great tool to track and hold me accountable but mainly to give me a plan. So far I'm down from 246lbs to 222lbs but here is where I feel I can improve: seems more often than not I'm falling short on protein. I eat a lot of chicken and fish but still have trouble hitting the mark. Also I do well during the day but struggle the most with late night cravings. All that being said what would the communities' thoughts be on supplementing with a protein shake a couple of hours before bed? Appreciate any feedback. Just trying to educate myself. Thanks again!

kommodevaran

"a more conscious effort on macros" "falling short on protein" "eat a lot of chicken and fish but still have trouble hitting the mark" "do well during the day but struggle the most with late night cravings"...

makes me wonder if your healthier lifestyle is neither healthy nor a lifestyle?

Your weight loss rate doesn't amount to undereating, and that is good; you're getting in sufficient calories. But if those cravings come from eating too little during the day and lead to wiping out a lot of your deficit, you're spinning your wheels. The quality of the calories you take in has to be top notch if you want this to last - to continue to lose weight and stay at a healthy weight.

If you do eat a lot of chicken and fish, chances are you are getting in enough protein. What is your protein goal? And your calorie goal? And your height?

But it may be that you're falling short on other nutrients. Do you eat other sources of protein? Eggs, beans, wheat, dairy, nuts, red meat? A wide variety of fruit and vegetables?

Have you cut out foods you like? Cravings often come from the feeling of deprivation - you can eat perfectly nutrition-wise and still have cravings. You will most likely have cravings even when you don't feel restricted, but it's easier to not act on them when you feel in charge.

I would investigate all these things before any further considerations of protein shakes.

twright5658

Starting weight 246. Goal weight 195. Based on that MFP set me up on 2200 cpd. 50/20/30 breakdown regarding carbs/fat/protein. I kill me some fruit. Could do better on veggies. Honestly very little dairy. Maybe you're right and I need to look into this. This is the first time in my life I've actually cared what I'm putting in body and I'm not naive enough to realize I need to educate myself on better options.

kommodevaran

MFP calculates your personal calorie goal based on your sex, age, height, weight - all factors that are pretty straightforward - but also your perceived activity level and your desired weight loss rate, which are more tricky and could do with some guidance. In addition to this, you're supposed to eat back a portion, but not all, of your exercise calories.

As you lose weight, your calorie burn decreases. This means that your calorie need decreases, and your weight loss slows down. You may need to readjust your calorie goal a few times during your weightloss phase. 1% of total body weight is a good, steady weekly weight loss goal, but it won't show up like that on the scales even if you do everything right, because your body weight is more than just fat, and some of those things are present in varying degree from day to day (water, waste).

If you're still reading, you're starting to see that you'll need a lot of patience. And to be able to muster enough, you have to have a lifestyle you can life happily with. This means that your diet has to be based on your preferences, values, medical history, schedule, work and social life. MFP's default macro split is 50C 30F 20P, and that is in line with most national guidelines and many normal dietary patterns. Unless you have a real need to change it, or just prefer to eat differently, you can let it be like it is.

Nutrition for healthy adults isn't very complicated, but it's extremely complex. A few things are agreed upon, but much is opinion. A good diet is balanced and varied, in my opinon; enough of all the nutrition you need every day, but not too much of anything over time. But a good relationship with food is also important. Food isn't just fuel, it's pleasure, it's social glue. A relaxed attitude while at the same time taking some care to eat properly, would be optimal. Finding a balance between what you need and what you want isn't easy, and sifting through misinformation takes time. But it will feel great when you do find it and sort things out. If you can cook, you'll have an advantage, but it isn't necessary. If you like a lot of different foods, likewise.

Old_Cat_Lady

I drink a glass of milk before bed. It actually helps me sleep.