What is/was your plan?
NovusDies
Posts: 8,940 Member
This is a place to discuss your recipe for success. If your plan is still under construction this may be a place to get ideas or bounce what you might be thinking off of other people. You may also see something you want to try for yourself to see how it fits.
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I have found making small changes, leads to better results, I feel less restricted, I find them easier to stick to long term and in the words of Tesco - Every Little Helps.
This is something I posted in another thread today, which illustrates how you can eat pretty much the same meals and shave calories off and improve nutrition:
Getting a food scale and genuinely logging what your normal diet is for a couple of days can help you find ways to make small changes to your diet, for example if my calorie goal for 1lb weight loss per week is 1850 (putting my maintenance at 2350) and I've been gaining on what I normally eat over recent months/years:Normal Diet - 2585 calories
Breakfast
300ml Glass Orange Juice 140 cals
70g Cornflakes 265 cals
100ml Whole Milk 65 cals
470 calories
Lunch
Tuna Sandwich 530 cals
(2 Slices of Thick Sliced White Bread (100g)- 240 Cals)
(1 Tin Tuna (112g Drained) -110 cals)
(25g Real Mayonnaise - 180 cals)
35g Bag of Cheese & Onion Crisps - 180 cals
51g Mars Bar - 230 cals
940 calories
Dinner
200g Sirloin Steak 340 cals
20ml Olive Oil 165 cals
300g Deep Fried Chips 670 cals
1175 caloriesTweaked Lower Calorie Diet - 1844 cals
Breakfast
150ml Glass Orange Juice 70 cals - slightly smaller portion size
50g Cornflakes 190 cals - slightly smaller portion size
100ml Low Fat Milk 45 cals - reduces calories from milk
305 calories Saves 165 cals
Lunch
Tuna Sandwich - 383 cals
(2 Slices of Medium Sliced White Bread (80g)- 185 Cals) - thinner bread slices
(1 Tin Tuna (112g Drained) -110 cals)
(25g Light Mayonnaise - 65 cals) - reduced calories from mayo
(40g Red Onion - 15 cals) - more fibre and nutrients which can help with feeling fuller longer
(40g Cucumber - 8 cals) - more fibre and nutrients which can help with feeling fuller longer
16g Bag of Quavers- 86 cals - swap from higher calorie snack to lower calorie
18g Treat SizeMars Bar - 80 cals - smaller portion size
549 calories Saves 361 cals
Dinner
200g Sirloin Steak 340 cals
5 x 1 Cal Oil Spray to stop steak sticking to pan 5 cals - reduces amount of oil used for pan frying
190g Potato used to make baked chips 150 cals - baking rather than deep frying reduces amount of oil used.
10 x 1 cal spray to help stick seasoning/crisp up chips 10 cals
160g Broccoli 60 cals - more fibre and nutrients which can help with feeling fuller longer
100g Asparagus 20 cals - more fibre and nutrients which can help with feeling fuller longer
585 calories Saves 590 cals
Snacks
30g Cheddar - 125 cals
4 Crackers - 100 cals
50g Protein Bar 180 cals
405 cals
There's not a huge change to what I am eating but just enough small changes to make a difference to my calorie intake without making me hungry and I've even managed to include some extra snacks.5 -
I don't think most people would enjoy doing my food plan. I have kind of an odd set-up for myself because I don't eat breakfast, my biggest meal is lunch, and I eat a really light dinner. It is very high volume at lunch. I don't do it because I have to do it I do it because it makes everything easier for me. I also do not indulge in treat food as much from Mon-Thurs because I just don't care as much. I bank calories during those days for Fri-Sat when I actually do want more treat food and I eat my maintenance calories each Sunday.
My plan also consists of little things for myself like getting a hair cut more often because I really hate it long and getting pedicures. I don't need to feel frustrated with little things while I am losing weight anymore than absolutely necessary. I am all about making my life easier right now.
I do not force myself to lose weight each and every day of the year. I do not deal well with feeling deprived. I eat maintenance or more on diet breaks, vacations, holidays, special occasions, really bad days, and sometimes just for fun. I lose weight the overwhelming majority of time and that is enough for me. There is no point in being in a hurry because weight loss takes a long time. I went back and looked at it and I realized I could have lost about 8 more pounds my first year if I had stayed in a deficit the whole time but I seriously doubt I would have made it an entire year so the 158 pounds I did lose is plenty good enough.6 -
I cut out sweets and calorie dense junk food. I typically eat around 1800 calories per day, and it seems to be working for me so far.
I've also pushed myself to be more active. Started just walking more, parking further and further from work. Recently I've added bicycling, and have worked my way up from 3 mile rides to 11-12 mile rides over the past couple weeks.2 -
I cut out sweets and calorie dense junk food. I typically eat around 1800 calories per day, and it seems to be working for me so far.
I've also pushed myself to be more active. Started just walking more, parking further and further from work. Recently I've added bicycling, and have worked my way up from 3 mile rides to 11-12 mile rides over the past couple weeks.
I am very envious of you riding. I am unable to do it at the moment because of a physical limitation but it may not be much longer!
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I hear ya. I tried to start the Couch to 5K program about a month and a half ago, but I was sore for a week. Decided to take smaller steps toward it, doing lower impact biking instead until I lose a bit more weight.2
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I hear ya. I tried to start the Couch to 5K program about a month and a half ago, but I was sore for a week. Decided to take smaller steps toward it, doing lower impact biking instead until I lose a bit more weight.
I have heard good things about the couch 5k program.
I am almost light enough to have the surgery I need to unlock more activity. I have already started looking at different bike options because I am so excited to do it again.1 -
It's pretty great, I did the program in 2009 and it helped me lose the 100 lbs I lost back then. I didn't start running until I was maybe 275lbs back then... I was just being impatient now I guess
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I cant remember the last time I ran, I did go out this week buy a basketball and went to the park to shoot a little. I used to love basketball, it was nice to shoot around, I am gonna try to keep doing it2
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I cant remember the last time I ran, I did go out this week buy a basketball and went to the park to shoot a little. I used to love basketball, it was nice to shoot around, I am gonna try to keep doing it
That is funny because I was eyeballing the goal that came with the house just yesterday. Unfortunately, like many home basketball goals it is not in a great position and when I miss it will be kind of annoying to keep chasing the ball into the neighbor's yard. While that will create a lot of opportunity for movement it will get pretty old pretty fast. Still, like you, I once loved to play so maybe I need to find a different place.
I do think there is value in chipping away at things we want to do.0 -
I cant remember the last time I ran, I did go out this week buy a basketball and went to the park to shoot a little. I used to love basketball, it was nice to shoot around, I am gonna try to keep doing it
That is funny because I was eyeballing the goal that came with the house just yesterday. Unfortunately, like many home basketball goals it is not in a great position and when I miss it will be kind of annoying to keep chasing the ball into the neighbor's yard. While that will create a lot of opportunity for movement it will get pretty old pretty fast. Still, like you, I once loved to play so maybe I need to find a different place.
I do think there is value in chipping away at things we want to do.
I don't know if it is an option but they make those attachments that will guide the ball back to you.
https://www.walmart.com/ip/Spalding-NBA-Ball-Return-Yellow/3874951?wmlspartner=wlpa&selectedSellerId=0&adid=22222222228009674843&wl0=&wl1=g&wl2=m&wl3=40837242512&wl4=aud-481962823846:pla-78214337727&wl5=9051602&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=online&wl12=3874951&veh=sem&gclid=CjwKCAjw98rpBRAuEiwALmo-ykd_wZ91mS75RKxyABqyMnqOIbHvk1iU4zftRRqqq58jAWXtTN3G7BoCoCwQAvD_BwE
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Wow that is a long link lol0
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That is a long link. That would be helpful when I make a basket. I am assuming since I have not tried in a billion years I will be doing good to hit the backboard 30 percent of the time.0
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@TwinThompson
You mentioned struggling with protein as a vegetarian in "Getting Started". Here is a link to a thread with protein sources for all 3 categories:
https://community.myfitnesspal.com/en/discussion/926789/protein-sources/p11 -
@NovusDies that’s champion!! Few surprises on the veggie list there1
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I've let myself get a bit more lax with my calories after I started running. Where I was aiming for 1800 for intake, I'm now landing around 2000 on average. My progress has slowed and I'm not super happy with it, so I'm going to try something else.
Starting today, I'm going to start 16:8 IF (intermittent fasting) with a calorie goal somewhere between 1700-1800 per day. I've been doing IF on the weekends for a few months now and that has helped me control my calories when I do it.
Essentially I'm cutting out one of my guilty pleasures -- my morning sausage egg and cheese on a bagel sandwich. I can do without it and hopefully it'll be what I need to see a better weight loss pace.2 -
I try to eat a very light breakfast unless I am extremely hungry....I like my bigger meals and snacks later in the day...let us know how it goes for you1
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I used to feel like I had to have breakfast, and snacks, and generally was eating whenever I felt a tiny bit hungry or bored.
this summer I started biking to work, and also tried out what I'll call lazy intermittent fasting. basically, I started sipping breakfast, because I found I wasn't actually hungry until 10a, 11a, or even noon. it also meant not having a large bagel with cream cheese every morning, so saved a bunch of energy points there. then I'd eat within an 8-9 hour window, which helped me cut off snacking after dinner.
that all helped me establish my weekly routine of a smallish lunch (450), a snack or two (150 per), then a big dinner, which is nice because I don't have to worry much about cutting back on that meal. weekends are often less rigorous, but it helps that Mondays start right back up again. I also stick to maintenance level as needed. it's been great, and best of all it hasn't been *difficult* since I'm mostly eating all the same things, just less
I don't worry about protein levels much, even as a vegetarian, because I figure my cells make what they need for the most part. average daily intake is 50/30/20 carb/fat/protein.
last thing: for me success has come down to keeping it simple. I eat my regular food types, while monitoring energy/cal intake. and biking has been amazing my because--if I'm honest--I'm pretty lazy about going somewhere to specifically work out (a gym), but my bike is always just right there for me to hop on and get outside!3 -
I think the difference in my "plan" this time around was making smaller changes. I still eat all the same things I always have I just eat less of them or eat them less often (looking at you Oreos).
But overall I think the biggest change in my "plan" was that I stopped caring how long it would take me. I didn't worry about if it would take 6 months or 1 year or 5 years. The time was going to pass anyways and putting it off was just delaying the inevitable.
Even now. I may not be actively seeking weightloss but I know that my strength goals are going to take me years to achieve. and there will always be another goal, another thing I want to achieve.6 -
After reading @NovusDies responses to my data I'm going to do a couple of things. 1. I'm putting away my scale (don't panic, not my food scale!) for a month and not weighing myself
2. Tightening up my my logging and double-checking all my entries
3. Focussing on how I'm feeling not what I weigh
Hopefully in a month I will have broken through this plateau. Also in a month life will be much less stressful work-wise and that may be having an impact.5 -
My plan short and long term is to keep doing what I am doing!...4
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If you aren’t already, keep revisiting the reasons behind your plan, all the things you want and desire in life, and all the things you have and are grateful for here and now. You are doing great. Be your amazing future self today!conniewilkins56 wrote: »My plan short and long term is to keep doing what I am doing!...
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1. Clean eating( real food, nothing artificial or processed)
2. Exercising regularly with activities I like that are sustainable
3. Trying out new things so I don’t get bored-recipes, exercise classes
4. Avoiding sugar- cannot handle it. Finally came to terms with the fact that moderation with sugar does not work for me.
5. Batch cooking and meal planning
6. Journaling daily
7. Getting adequate sleep
8. Making concerted effort to drink lots of water (I do well during the week but struggle on weekends)
9. Establish sustainable, good habits (picking better options at restaurants, packing gym bag and lunch the night before, following a gym schedule, not eating when I’m not actually hungry-this is still a work in progress).
10. Establish goals. These keep me motivated and interested in the process.
I’m 123lbs down, have lowered my BP, am no longer pre-diabetic, and no longer have heartburn. I am still trying to reverse my NAFLD but otherwise my health is pretty good as is my bloodwork. On Friday, for the first time in a very long time my weight went from obese to overweight according to BMI.8 -
My plan was to survive Thanksgiving without eating everything in sight!...the fact is I DID eat all sorts of things I should have left alone and I gained weight....so back to plan A. And I am going to lose weight the month of December!1
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conniewilkins56 wrote: »My plan was to survive Thanksgiving without eating everything in sight!...the fact is I DID eat all sorts of things I should have left alone and I gained weight....so back to plan A. And I am going to lose weight the month of December!
I also ate way more than I should have during the Thanksgiving holiday. It is ok though, a couple of bad days will not wreck everything. According to the scale I gained almost 10 lbs, I know most of that is "water weight" and in a week or so I will be back down to where I "should" be. Get back on track, we are all still better off than we were last Thanksgiving.1 -
I'm just glad we don't have Thanksgiving over here! It's the end of the school year for us and we've had dinners, lunches, morning teas for what seems like weeks. I have avoided all the sweet treats, and eaten 1 small club sandwich each time. I've been having plant-based dinners which has resulted in lower calories at night. I feel like I've been avoiding treats forever...but I know if I have one brownie I'll have three!
My plan for Christmas is to cook a salmon on the BBQ and have one slice of pavlova for dessert.
I've discovered I'm a volume eater and vegetarian is the way to go as much as possible for me. Fish and vegetables. I'm not missing the meat. Never thought I'd find that out about myself! It's summer over here so there's a plethora of fresh vegetables around and a great variety. Beans, lentils, barley and chickpeas for protein. I'm learning to like tofu, especially silken tofu in soup.1 -
1. Clean eating( real food, nothing artificial or processed)
2. Exercising regularly with activities I like that are sustainable
3. Trying out new things so I don’t get bored-recipes, exercise classes
4. Avoiding sugar- cannot handle it. Finally came to terms with the fact that moderation with sugar does not work for me.
5. Batch cooking and meal planning
6. Journaling daily
7. Getting adequate sleep
8. Making concerted effort to drink lots of water (I do well during the week but struggle on weekends)
9. Establish sustainable, good habits (picking better options at restaurants, packing gym bag and lunch the night before, following a gym schedule, not eating when I’m not actually hungry-this is still a work in progress).
10. Establish goals. These keep me motivated and interested in the process.
I’m 123lbs down, have lowered my BP, am no longer pre-diabetic, and no longer have heartburn. I am still trying to reverse my NAFLD but otherwise my health is pretty good as is my bloodwork. On Friday, for the first time in a very long time my weight went from obese to overweight according to BMI.
Awesomeness within!1 -
Thinking about joining the gym. Trying to determine if I'll use it enough to justify the cost. It has a private endless pool you can book which is appealing because my knee is really bothering me at the moment and swimming might help. Unfortunately I get wicked eczema from chlorine so it will definitely affect me. But I can do strength training as well. Going on past behavior I'll be obsessed for two or three months then stop going. I will have to make sacrifices to afford it so I need to make sure it's the right thing to do. It has a yoga class that suits me time-wise but although I've been doing it at home I'm not sure I'm ready to do it in public!2
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I found the idea of a gym pretty intimidating at first, but I got over that pretty quickly once I started attending. Then again, I still won't swim in public... ha.1
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I found the idea of a gym pretty intimidating at first, but I got over that pretty quickly once I started attending. Then again, I still won't swim in public... ha.
My love for the water has never made my weight keep me out of the pool!...if I see someone looking at me I ask them to look at my face please!...I guess the years our daughter did competitive swimming and synchronized swimming just made me love the water more!...a lot of guys wear water shirts in the pool...you are really missing out on a wonderful exercise!1 -
I used to spend a lot of time in the gym, mostly weight training but did cardio a few days a week too. I have to say I've never really noticed anyone else and I think that's more normal than not from my experience. Most of the regulars were there for themselves, selfish but true, and the interaction between regulars was mostly limited to 'hey'. Only one time I noticed an extremely large person but that was because she asked me about a treadmill setting as I was just getting off of a nearby one. If she didn't reach out to me for input I'd never have noticed she was there.
Point is, don't let your worries hold you back.1
