fdlewenstein wrote: »
I just started a program in August and it takes al lot of work and dedication. I would recommend a good scale and weigh yourself everyday. I purchased a feelfit scale, but I'm sure there are many to choose from. Be sure it is calibrated correctly. I also just started using the app happy scale hoping to see trends in my weight loss. I would not change your eating habits for a week and log everything you eat and I mean everything. I weight and measure anything I put in my mouth. Use a food scale and measuring spoons and cups. Be diligent. After a week see where you can adjust. I can't say how much fat, carbs, and protein you should have because it is unique to each person. I had genetic testing and am following a diet specifically for me. Start with small changes, like no soda. Drink half your body weight in water each day. I think this is the best habit you can start. Also, incorporate exercise. I walk 6-7 days a week.
Good luck and stay positive. A positive mindset can go a long way. If you don't have support at home find it else where.
BlackBartBlues wrote: »
I feel you. I was 365 lbs a year earlier, and today am 190lbs. I hate tracking (although I religiously did it). So the best thing to do is:
a) Be consistent - with what you eat and your workout.
b) Keep things simple - eat the same things everyday, so you dont have to track, and you dont have to overwhelm youself.
The best diet thing that worked for me is:
High fiber food (Fruits (in moderation), Greens, cruciferous veggies, tofu etc, low carb multigrain, wholegrain or protein bread, brown rice, quinoa), high protein (lean proteins such as eggs (preferrably egg whites), chicken breast, fish, turkey but no red meat), low carb, low sodium (nothing processed and nothing out of a can even if healthy), low sugar (no dairy, sugars, desserts etc) and moderate fats (eat healthy fats such as avocados, extra virgin olive oil, coconut oil. No butter, ghee, cheese etc).
My menu daily was (with intermittent fasting):
Breakfast - Fasting + Decaf black coffee (no sugar or dairy but with Truly Zero keto sucralose drops)
Lunch - 2 slices ezekiel bread or protein bread, veggies and 5 oz chicken
Dinner - veggies adn 5 oz chicken.
I ate a pound of veggies and 10 oz of chicken a day. And now and then included fruits.
freda78 wrote: »
Personally, I find tracking what I eat is pretty key, and it does get easier and quicker as time passes and you become more proficient.
It means you then get a good idea what foods are calorie dense and what you can eat more of and this I find leads to being able to adjust portion sizes so you can still get a good plateful of food while consuming a few less of those pesky calories.
I also find logging before I eat hugely helpful rather than after the deed is done.
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