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FREE Customized Personal Weight Loss Eating Plan! (Not Spam or MLM)

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  • frau5frau5 Posts: 17Member Member Posts: 17Member Member
    Tagline:

    With the ANN PLAN - YOU CAN!!!

    Bumping this post for the newbies who are looking for the answer to weight loss.
  • AnnPT77AnnPT77 Posts: 8,862Member Member Posts: 8,862Member Member
    It's only 1/4, for heaven's sake.
  • ladyreva78ladyreva78 Posts: 3,600Member Member Posts: 3,600Member Member
    Nope. It's only 1/5 now and this is too far down page one for my liking :tongue:
  • quiksylver296quiksylver296 Posts: 21,830Member Member Posts: 21,830Member Member
    First Monday of the new year. This obviously need a bump!

    2dz8nqysjyce.gif
  • ladyreva78ladyreva78 Posts: 3,600Member Member Posts: 3,600Member Member
    First Monday of the new year. This obviously need a bump!

    2dz8nqysjyce.gif

    Still needs that obvious bump :wink:
  • PhirrgusPhirrgus Posts: 17Member Member Posts: 17Member Member
    AnnPT77 wrote: »
    This is not spam, not selling anything, no outlinks, not a sparkly unicorn. It's also not the quick, easy miracle method you've dreamed of . . . but if you follow it, it will work.

    For starters, log what you're eating right now.

    First, tweak what you're eating to hit calorie goal. Review your food log every day or two. Notice foods that "cost" too many calories for the tastiness, nutrition or satiation they bring you. Gradually reduce or eliminate those, replacing them with foods you enjoy that better meet your goals.

    If you feel weak, fatigued or have other negative health symptoms, gradually increase your calorie goal slightly to find a point where the problems subside.

    After 4-6 weeks, adjust your calorie goal based on your actual results to achieve a sensible ongoing weight loss rate. (You'll want to do this every 10-15 pounds down, as you continue).

    Next, work on your macros. Daily, strive to eat (just my opinion):

    - At least 0.6-0.8g protein per pound of healthy goal weight (approximately equivalent to 0.8-1g per pound of lean body mass). More is fine, within reason.
    - At least 0.35-0.45g fat per pound of healthy goal weight, as much of it as possible from healthy sources like olive oil, avocados, nuts, etc. More is fine, within reason.
    - An absolute minimum of 5 servings of varied, colorful fruit and veggies. 10 is even better.

    Use diary review in the same way to get there, and don't beat yourself up if you fall short sometimes. Stress, guilt, and self-recrimination burn no extra calories.

    If a sub-par day happens, think briefly about why in case you can reduce future repeats, then let it go and get back on your healthy track.

    If needed, experiment with timing of eating and what you eat (within nutritional goals) to find optimal satiation.

    Let carbs fall where they may, unless there's a problem. If your energy seems low, increase carbs to see if that helps. If cravings or hunger persist, experiment with low carb, to see if that helps.

    Once you're comfortably hitting calorie and nutritional goals, having good energy levels, and feeling satiated most of the time, work on optimizing practicality, social factors, and general happiness.

    Throughout, fit in the occasional treat. Recognize that there are no "bad foods", just bad overall ways of eating.

    Throughout, happily let yourself relax your goals occasionally, such as for true celebrations: Your birthday, major celebratory holidays, special family events.

    That's a 100% customized, personal, workable, sustainable diet program. ;)

    Thanks for taking the time to type this up! I'm a returning user who got discouraged and left, and am determined to not make the same mistakes this time around, which means asking questions.
    On this part:
    Let carbs fall where they may, unless there's a problem. If your energy seems low, increase carbs to see if that helps. If cravings or hunger persist, experiment with low carb, to see if that helps.

    Could someone please clarify "which carbs" are to be avoided? I've read about carbs, refined carbs, net carbs etc and there's some crazy and/or confusing sounding stuff out there.

    Thanks folks!
  • kimny72kimny72 Posts: 10,120Member Member Posts: 10,120Member Member
    Phirrgus wrote: »
    AnnPT77 wrote: »
    This is not spam, not selling anything, no outlinks, not a sparkly unicorn. It's also not the quick, easy miracle method you've dreamed of . . . but if you follow it, it will work.

    For starters, log what you're eating right now.

    First, tweak what you're eating to hit calorie goal. Review your food log every day or two. Notice foods that "cost" too many calories for the tastiness, nutrition or satiation they bring you. Gradually reduce or eliminate those, replacing them with foods you enjoy that better meet your goals.

    If you feel weak, fatigued or have other negative health symptoms, gradually increase your calorie goal slightly to find a point where the problems subside.

    After 4-6 weeks, adjust your calorie goal based on your actual results to achieve a sensible ongoing weight loss rate. (You'll want to do this every 10-15 pounds down, as you continue).

    Next, work on your macros. Daily, strive to eat (just my opinion):

    - At least 0.6-0.8g protein per pound of healthy goal weight (approximately equivalent to 0.8-1g per pound of lean body mass). More is fine, within reason.
    - At least 0.35-0.45g fat per pound of healthy goal weight, as much of it as possible from healthy sources like olive oil, avocados, nuts, etc. More is fine, within reason.
    - An absolute minimum of 5 servings of varied, colorful fruit and veggies. 10 is even better.

    Use diary review in the same way to get there, and don't beat yourself up if you fall short sometimes. Stress, guilt, and self-recrimination burn no extra calories.

    If a sub-par day happens, think briefly about why in case you can reduce future repeats, then let it go and get back on your healthy track.

    If needed, experiment with timing of eating and what you eat (within nutritional goals) to find optimal satiation.

    Let carbs fall where they may, unless there's a problem. If your energy seems low, increase carbs to see if that helps. If cravings or hunger persist, experiment with low carb, to see if that helps.

    Once you're comfortably hitting calorie and nutritional goals, having good energy levels, and feeling satiated most of the time, work on optimizing practicality, social factors, and general happiness.

    Throughout, fit in the occasional treat. Recognize that there are no "bad foods", just bad overall ways of eating.

    Throughout, happily let yourself relax your goals occasionally, such as for true celebrations: Your birthday, major celebratory holidays, special family events.

    That's a 100% customized, personal, workable, sustainable diet program. ;)

    Thanks for taking the time to type this up! I'm a returning user who got discouraged and left, and am determined to not make the same mistakes this time around, which means asking questions.
    On this part:
    Let carbs fall where they may, unless there's a problem. If your energy seems low, increase carbs to see if that helps. If cravings or hunger persist, experiment with low carb, to see if that helps.

    Could someone please clarify "which carbs" are to be avoided? I've read about carbs, refined carbs, net carbs etc and there's some crazy and/or confusing sounding stuff out there.

    Thanks folks!

    Just to add to Ann's awesome response, I personally find that I always fail when I get bogged down in what to "avoid". IMHO, the only reason to avoid something in your diet is if it is crowding out something you need. So I focus my goals instead on getting MORE of what I need. And I find that when I hit my protein, fat, and fiber goals there isn't much room for the types of foods others try to avoid. I can't eat way too many Oreos and stick to my calories if I first make sure my goals are met. So my advice is always to focus on getting all the good stuff you want or need, and then if you want a cookie, and it fits in your calories, have a cookie :wink:
  • PhirrgusPhirrgus Posts: 17Member Member Posts: 17Member Member
    @AnnPT77 - A simple "Thank you" just doesn't cover that response! You have covered about every question I might have. A bit more about my journey for context:My first go around I lost 24lbs to 174lbs. 59 years old, 5'9" and extremely active until a couple of surgeries and an illness took me down for a while.

    At that time I had bought into the LCHF craze, but only chose to go "Lower" carbs as opposed to nothing or as little as possible. That was difficult for me to sustain due to constant hunger/cravings - enter the first surgery, then illness, then surgery again and I was back to my old ways. Not horrible, but not great.

    Maybe in my mind I associated adding carbs back in with weight gain, From there I just...confused myself.

    This time around a friend who lost 85lbs using mfp suggested I just eat normally for 3-4 weeks, then begin to refine a few meals here and there until I was where I needed to be and I believe you just gave me the perfect formula for doing that :)

    Thank you so much :)
  • PhirrgusPhirrgus Posts: 17Member Member Posts: 17Member Member
    kimny72 wrote: »
    Phirrgus wrote: »
    AnnPT77 wrote: »
    This is not spam, not selling anything, no outlinks, not a sparkly unicorn. It's also not the quick, easy miracle method you've dreamed of . . . but if you follow it, it will work.

    For starters, log what you're eating right now.

    First, tweak what you're eating to hit calorie goal. Review your food log every day or two. Notice foods that "cost" too many calories for the tastiness, nutrition or satiation they bring you. Gradually reduce or eliminate those, replacing them with foods you enjoy that better meet your goals.

    If you feel weak, fatigued or have other negative health symptoms, gradually increase your calorie goal slightly to find a point where the problems subside.

    After 4-6 weeks, adjust your calorie goal based on your actual results to achieve a sensible ongoing weight loss rate. (You'll want to do this every 10-15 pounds down, as you continue).

    Next, work on your macros. Daily, strive to eat (just my opinion):

    - At least 0.6-0.8g protein per pound of healthy goal weight (approximately equivalent to 0.8-1g per pound of lean body mass). More is fine, within reason.
    - At least 0.35-0.45g fat per pound of healthy goal weight, as much of it as possible from healthy sources like olive oil, avocados, nuts, etc. More is fine, within reason.
    - An absolute minimum of 5 servings of varied, colorful fruit and veggies. 10 is even better.

    Use diary review in the same way to get there, and don't beat yourself up if you fall short sometimes. Stress, guilt, and self-recrimination burn no extra calories.

    If a sub-par day happens, think briefly about why in case you can reduce future repeats, then let it go and get back on your healthy track.

    If needed, experiment with timing of eating and what you eat (within nutritional goals) to find optimal satiation.

    Let carbs fall where they may, unless there's a problem. If your energy seems low, increase carbs to see if that helps. If cravings or hunger persist, experiment with low carb, to see if that helps.

    Once you're comfortably hitting calorie and nutritional goals, having good energy levels, and feeling satiated most of the time, work on optimizing practicality, social factors, and general happiness.

    Throughout, fit in the occasional treat. Recognize that there are no "bad foods", just bad overall ways of eating.

    Throughout, happily let yourself relax your goals occasionally, such as for true celebrations: Your birthday, major celebratory holidays, special family events.

    That's a 100% customized, personal, workable, sustainable diet program. ;)

    Thanks for taking the time to type this up! I'm a returning user who got discouraged and left, and am determined to not make the same mistakes this time around, which means asking questions.
    On this part:
    Let carbs fall where they may, unless there's a problem. If your energy seems low, increase carbs to see if that helps. If cravings or hunger persist, experiment with low carb, to see if that helps.

    Could someone please clarify "which carbs" are to be avoided? I've read about carbs, refined carbs, net carbs etc and there's some crazy and/or confusing sounding stuff out there.

    Thanks folks!

    Just to add to Ann's awesome response, I personally find that I always fail when I get bogged down in what to "avoid". IMHO, the only reason to avoid something in your diet is if it is crowding out something you need. So I focus my goals instead on getting MORE of what I need. And I find that when I hit my protein, fat, and fiber goals there isn't much room for the types of foods others try to avoid. I can't eat way too many Oreos and stick to my calories if I first make sure my goals are met. So my advice is always to focus on getting all the good stuff you want or need, and then if you want a cookie, and it fits in your calories, have a cookie :wink:

    First off - I LOVE Oreos :D I like how you view that, hitting the macros (generally speaking) first and seeing what's left.

    Thank you so much for the input @kimny72 :)
  • cmartelli1985cmartelli1985 Posts: 32Member Member Posts: 32Member Member
    Thank you great post 👍
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