what do you do?

kirsty2604

do you what you want but cut calories or do you eat a specific healthy eating regime?

I know I cant do 1200 cals (busy job) so I have mines set at 1650 plus eating back exercise calories.

but its my macros I am not sure about - I want to lose 70lbs - should I change my macros and subsequently my eating habits to reflect this to make the weight loss process easier?

I see a lot of people are low carb, some low fat - im not sure what I should be doing

PepperWorm

You can eat whatever you want and lose weight. Low carb/fat/sugar is not necessary.

As far as macros go, I'm not sure. Everyone is different. I don't watch my macros like I should cuz it'd make me insane.

Try the Eat, Train, Progress group. They have great advice on the subject.

As far as calories go, not bad. Just understand that MFP tends to overestimate the caloric burn. Have you looked at In Place Of A Roadmap yet?

http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013

aquarabbit

I net between 1200 and 1400 calories. I've have been trying to eat healthier, but I still have my unhealthy food too. Today is my rest day and I had a Happy Meal. I've continued to have success with weight loss if I do this, but there are other things that my macros seem to influence. I won't go into detail, but I have problems if I don't get my fiber. That's my toughest one to get enough of. And I feel sluggish if I have too much fat, and weak if I don't get enough iron. So as far as weight loss alone, my macros don't seem to make a difference. But as a whole healthy lifestyle, they influence me a lot.

BikerGirlElaine

I do this:

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Simple, understandable, and flexible.

PepperWorm

I net between 1200 and 1400 calories. I've have been trying to eat healthier, but I still have my unhealthy food too. Today is my rest day and I had a Happy Meal. I've continued to have success with weight loss if I do this, but there are other things that my macros seem to influence. I won't go into detail, but I have problems if I don't get my fiber. That's my toughest one to get enough of. And I feel sluggish if I have too much fat, and weak if I don't get enough iron. So as far as weight loss alone, my macros don't seem to make a difference. But as a whole healthy lifestyle, they influence me a lot.

I thought a couple of those were micros. Or am I wrong?

The macros that comes to mind are strictly fat, carb and protein content.

psuLemon

Here is what I would suggest. Since you have 60 lbs to lose, set your account to 1 or 1.5 lbs per week (which you are probably at) and eat 50% of your exercise calories or research TDEE and take a 20-30% cut (you can get away wit 30% now but will should drop to 20% once you hit 50 lbs from your goal). Aim for 1g of protein and .35g of fat per lb of lean body mass or take 70%-80% of your current weight and eat that in grams of protein. If you want, post your weight and we can set macro's. Generally, I set macro's for most people to 40c/30p/30f. Generally, this hits the macro's required.


The biggest suggestion, lift heavy and do some cardio for exercise. You might as well maximize strength gains and minimize muscle loss.

psuLemon

I net between 1200 and 1400 calories. I've have been trying to eat healthier, but I still have my unhealthy food too. Today is my rest day and I had a Happy Meal. I've continued to have success with weight loss if I do this, but there are other things that my macros seem to influence. I won't go into detail, but I have problems if I don't get my fiber. That's my toughest one to get enough of. And I feel sluggish if I have too much fat, and weak if I don't get enough iron. So as far as weight loss alone, my macros don't seem to make a difference. But as a whole healthy lifestyle, they influence me a lot.

I thought a couple of those were micros. Or am I wrong?

The macros that comes to mind are strictly fat, carb and protein content.

You are correct, they are micro's.

aquarabbit

Oh, whoops! You're right. Mind blank. I was thinking about the bottom of my food diary only. I also went around the house looking for my shoes while wearing them. I'm not exactly on the ball today.

PepperWorm

I net between 1200 and 1400 calories. I've have been trying to eat healthier, but I still have my unhealthy food too. Today is my rest day and I had a Happy Meal. I've continued to have success with weight loss if I do this, but there are other things that my macros seem to influence. I won't go into detail, but I have problems if I don't get my fiber. That's my toughest one to get enough of. And I feel sluggish if I have too much fat, and weak if I don't get enough iron. So as far as weight loss alone, my macros don't seem to make a difference. But as a whole healthy lifestyle, they influence me a lot.

I thought a couple of those were micros. Or am I wrong?

The macros that comes to mind are strictly fat, carb and protein content.

You are correct, they are micro's.

Yay!

But anyway. I'm not trying to put down the other user, and that is cool if she can determine the cause of her lack of energy through micronutrients. More power to ya!

mrmagee3

Here is what I would suggest. Since you have 60 lbs to lose, set your account to 1 or 1.5 lbs per week (which you are probably at) and eat 50% of your exercise calories or research TDEE and take a 20-30% cut (you can get away wit 30% now but will should drop to 20% once you hit 50 lbs from your goal). Aim for 1g of protein and .35g of fat per lb of lean body mass or take 70%-80% of your current weight and eat that in grams of protein. If you want, post your weight and we can set macro's. Generally, I set macro's for most people to 40c/30p/20f. Generally, this hits the macro's required.


The biggest suggestion, lift heavy and do some cardio for exercise. You might as well maximize strength gains and minimize muscle loss.

What about the other 10?

agggie550

I'm a creature of habit, it is easier for me to eat a very regimented planned out food spread. I eat the same thing for breakfast for a whole week, then find a new recipe, I do the same thing for lunch, and just recently me and my girlfriend decided with out busy schedules it would be way easier to just make something in the crock pot or some sort of casserole and just portion it out for dinner during the week. It sounds boring but if you do all the work on Sunday, I have all my meals planned out and don't feel inclined to stray or impulse eat because I have no food ready to eat. As far as macros and TDEE go, that is a giant gray area of scientific mystery. Its a good theory, but life is not as simple as calories in calories out. Everything you eat is a pretty educated guess on calories, and all the exercise you do is and educated guess of a burn. And just because you only ate 3 cheese burgers and your under your calories doesn't mean it doesn't have other sodium and healthy ramifications you need to consider. So stay the course, make good food choices, because eating whatever you want but in moderation is a very slippery slope for me.

kirsty2604

Here is what I would suggest. Since you have 60 lbs to lose, set your account to 1 or 1.5 lbs per week (which you are probably at) and eat 50% of your exercise calories or research TDEE and take a 20-30% cut (you can get away wit 30% now but will should drop to 20% once you hit 50 lbs from your goal). Aim for 1g of protein and .35g of fat per lb of lean body mass or take 70%-80% of your current weight and eat that in grams of protein. If you want, post your weight and we can set macro's. Generally, I set macro's for most people to 40c/30p/20f. Generally, this hits the macro's required.


The biggest suggestion, lift heavy and do some cardio for exercise. You might as well maximize strength gains and minimize muscle loss.

that would be fantastic - my weight is 210lbs

amsipub

I work on getting more veggies, fruits and protein in when I eat, but I don't deny myself anything. I've just learned through my journey what's worth it and what's not worth putting into my mouth. I try to make each meal and snack count and be worth the calories to eat. I find that when I eat a high protein and veggie breakfast I'm not hungry until lunch. Depending on my activity I vary between 1200 and 1500 cal/day. I find that I'm less tired when I've exercised the night before (I'm not able nor ever will be able to work out in the morning ... but I do workout if not during lunch break then in the evening). I just have a better night's rest which is great.

I still have on occasion ice cream, cookies and such, but it's not every day. I'm a sweets person usually. I'll have one square of chocolate and not the whole bar. I have to pay more for those things because I don't allow them in the house and if I'm going to buy ice cream I get the kiddie size. I have that size and drink water and wait. That's usually all that I needed was a taste. But again, if I do go over that, I'm not going to beat myself up over it. I just get back on track as soon as possible (that moment I realize what I did usually bring me right back).

kirsty2604

I am also starting turbo fire today - so I need to eat right or I will die of exhaustion lol x

psuLemon

Here is what I would suggest. Since you have 60 lbs to lose, set your account to 1 or 1.5 lbs per week (which you are probably at) and eat 50% of your exercise calories or research TDEE and take a 20-30% cut (you can get away wit 30% now but will should drop to 20% once you hit 50 lbs from your goal). Aim for 1g of protein and .35g of fat per lb of lean body mass or take 70%-80% of your current weight and eat that in grams of protein. If you want, post your weight and we can set macro's. Generally, I set macro's for most people to 40c/30p/20f. Generally, this hits the macro's required.


The biggest suggestion, lift heavy and do some cardio for exercise. You might as well maximize strength gains and minimize muscle loss.

What about the other 10?

haha, drink it is sugar alcohol's. I just updated it to reflect 30f's. Nice catch

psuLemon

I am also starting turbo fire today - so I need to eat right or I will die of exhaustion lol x

Good luck. I would highly suggest reading all the literature for that program and follow their caloric recommendations. I love beachbody programs (currently doing a hybrid of P90X2 and Body Beast). But the key is following their plan. But you don't need to cut our food groups or anything.

BreakingUpWithObesity2013

I eat whatever I want as long as I stay under my cal goal. I dont eat back exercise cals.

kirsty2604

I am also starting turbo fire today - so I need to eat right or I will die of exhaustion lol x

Good luck. I would highly suggest reading all the literature for that program and follow their caloric recommendations. I love beachbody programs (currently doing a hybrid of P90X2 and Body Beast). But the key is following their plan. But you don't need to cut our food groups or anything.

thanks I had tried to use their calorie recommendation but I got so confused filling it out!

psuLemon

I am also starting turbo fire today - so I need to eat right or I will die of exhaustion lol x

Good luck. I would highly suggest reading all the literature for that program and follow their caloric recommendations. I love beachbody programs (currently doing a hybrid of P90X2 and Body Beast). But the key is following their plan. But you don't need to cut our food groups or anything.

thanks I had tried to use their calorie recommendation but I got so confused filling it out!

how tall are you? And what kind of job do you have? I can run the numbers?

ahclay

I think it's really important to eat actual food. Unprocessed. Produce, whole grains (and that does not mean whole grain flour--I mean the whole grain, intact), lots of water. Avoid juices and other caloric drinks. I stay away from 'Diet' foods. They're full of chemicals and not at all satisfying.

You can try an elimination diet. Some people have had great success going without dairy or wheat or sugar. If you go back to a bland plan and then add in one type of food once a week, you can tell if your body is sensitive to things. I know I can't eat cold cereal. It's a trigger food for me. Same with bread. If I do eat those I try to eat them last thing in the day, and in a small portion.

kirsty2604

5ft 5in, I work as a nurse (about 8000/10000 steps according to my fitbit)

psuLemon

5ft 5in, I work as a nurse (about 8000/10000 steps according to my fitbit)

1950 calories daily (30% cut from approximate TDEE)

30% carbs, 40% protein and 30% fats.


Do not eat back exercise calories, as it's figured into the equation. After a 4-6 weeks report back and we can look at your true TDEE.

kirsty2604

5ft 5in, I work as a nurse (about 8000/10000 steps according to my fitbit)

1950 calories daily (30% cut from approximate TDEE)

30% carbs, 40% protein and 30% fats.


Do not eat back exercise calories, as it's figured into the equation. After a 4-6 weeks report back and we can look at your true TDEE.

that's fantastic thank you

jennifer_417

The only thing I track is calories, I don't track macros at all.

mrmagee3

Here is what I would suggest. Since you have 60 lbs to lose, set your account to 1 or 1.5 lbs per week (which you are probably at) and eat 50% of your exercise calories or research TDEE and take a 20-30% cut (you can get away wit 30% now but will should drop to 20% once you hit 50 lbs from your goal). Aim for 1g of protein and .35g of fat per lb of lean body mass or take 70%-80% of your current weight and eat that in grams of protein. If you want, post your weight and we can set macro's. Generally, I set macro's for most people to 40c/30p/20f. Generally, this hits the macro's required.


The biggest suggestion, lift heavy and do some cardio for exercise. You might as well maximize strength gains and minimize muscle loss.

What about the other 10?

haha, drink it is sugar alcohol's. I just updated it to reflect 30f's. Nice catch

I was thinking -- that's where BOOZE comes in! I like your diet.

SJVZEE

do you what you want but cut calories or do you eat a specific healthy eating regime?

I know I cant do 1200 cals (busy job) so I have mines set at 1650 plus eating back exercise calories.

but its my macros I am not sure about - I want to lose 70lbs - should I change my macros and subsequently my eating habits to reflect this to make the weight loss process easier?

I see a lot of people are low carb, some low fat - im not sure what I should be doing

I lost the majority of my weight doing alternate day IF and did it with the typical SAD diet (lots of fast food, frozen dinners, sugary snacks etc. This is what I was eating before I started losing weight and it was great, not having to make any big changes, all at once!). Just doing this, without any exercise, I lost almost 50lbs and hit goal several months ago. So, for weight loss-it was about calories/restricting them for me.

Now I'm in maintenance and have transitioned to a whole foods, plant based diet, because I feel that for me, it's better for my health. This was a gradual shift of mindset and I've gotten to this point naturally, over the course of several months. I now eat until full, don't count calories, don't really mess with macros etc. And I'm now losing weight again-last week was .5lb and this week I'm down another pound, for another new low I'm still figuring out my maintenance sweet spot, someday I'll get there

For you-I'd just spend some time and look over your different options-there's a ton out there! You can do MFP's plan, the TDEE method, or any of the other weight loss plans out there. The important thing is to find something that clicks with you're lifestyle and you can do long term.

kirsty2604

do you what you want but cut calories or do you eat a specific healthy eating regime?

I know I cant do 1200 cals (busy job) so I have mines set at 1650 plus eating back exercise calories.

but its my macros I am not sure about - I want to lose 70lbs - should I change my macros and subsequently my eating habits to reflect this to make the weight loss process easier?

I see a lot of people are low carb, some low fat - im not sure what I should be doing

I lost the majority of my weight doing alternate day IF and did it with the typical SAD diet (lots of fast food, frozen dinners, sugary snacks etc. This is what I was eating before I started losing weight and it was great, not having to make any big changes, all at once!). Just doing this, without any exercise, I lost almost 50lbs and hit goal several months ago. So, for weight loss-it was about calories/restricting them for me.

Now I'm in maintenance and have transitioned to a whole foods, plant based diet, because I feel that for me, it's better for my health. This was a gradual shift of mindset and I've gotten to this point naturally, over the course of several months. I now eat until full, don't count calories, don't really mess with macros etc. And I'm now losing weight again-last week was .5lb and this week I'm down another pound, for another new low I'm still figuring out my maintenance sweet spot, someday I'll get there

For you-I'd just spend some time and look over your different options-there's a ton out there! You can do MFP's plan, the TDEE method, or any of the other weight loss plans out there. The important thing is to find something that clicks with you're lifestyle and you can do long term.

I really want to try and eat as clean as possible but I am not willing to give up my milk lol

SJVZEE

do you what you want but cut calories or do you eat a specific healthy eating regime?

I know I cant do 1200 cals (busy job) so I have mines set at 1650 plus eating back exercise calories.

but its my macros I am not sure about - I want to lose 70lbs - should I change my macros and subsequently my eating habits to reflect this to make the weight loss process easier?

I see a lot of people are low carb, some low fat - im not sure what I should be doing

I lost the majority of my weight doing alternate day IF and did it with the typical SAD diet (lots of fast food, frozen dinners, sugary snacks etc. This is what I was eating before I started losing weight and it was great, not having to make any big changes, all at once!). Just doing this, without any exercise, I lost almost 50lbs and hit goal several months ago. So, for weight loss-it was about calories/restricting them for me.

Now I'm in maintenance and have transitioned to a whole foods, plant based diet, because I feel that for me, it's better for my health. This was a gradual shift of mindset and I've gotten to this point naturally, over the course of several months. I now eat until full, don't count calories, don't really mess with macros etc. And I'm now losing weight again-last week was .5lb and this week I'm down another pound, for another new low I'm still figuring out my maintenance sweet spot, someday I'll get there

For you-I'd just spend some time and look over your different options-there's a ton out there! You can do MFP's plan, the TDEE method, or any of the other weight loss plans out there. The important thing is to find something that clicks with you're lifestyle and you can do long term.

I really want to try and eat as clean as possible but I am not willing to give up my milk lol

'Clean' eating is such a subjective term-if you want to have milk everyday then there's nothing wrong with that

kirsty2604

very true - I think trying to stop all the rubbish over processed foods may be the best place for me to start

cebreisch

A nutritionist once told me that if you focus on lean healthy proteins, the fats/carbs will take care of themselves. I've found that to be relatively true. Still have to pay some attention to fats, but the carbs have decreased a lot in doing things this way.

I've also noticed that the healthier the food, the more of it you can have. I've gone over on calories some weeks and ate "better quality foods" (not a big fan of the term "clean eating" - don't know why - just not a fan) and still lost decently even with going over some.

psuLemon

very true - I think trying to stop all the rubbish over processed foods may be the best place for me to start

Good for you, because I am not giving up my klondike bars or candy or daily mt dews...