How to kick start weight loss

Limey9681

I currently eat about 900 cals and workout 3 or 4 times a week but I'm not losing weight. Does anyone know of a all natural or plant based supplement to help me lose weight

rileysowner

First, unless you are extremely small, 900 calories is not enough to meet your nutritional requirements. Second, how long have your been doing this? Third, weight loss is a result of eating at a calorie deficit over time. Supplements are at be simply ineffective and at worst potentially harmful. If you read the small print on their labels they will say something like, "along with diet."

ninerbuff

Stats? Height, weight, age?

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition

springlering62

If there were such a thing, well, move over Ozempic and that ilk.

Don’t under eat so drastically. People get the notion they have to punish themselves to lose. Unfortunately, punishment by undereating can come in the form of exhaustion, mood swings, muscle loss, hair loss (by the clump) and even heart damage (it is, after all, a muscle).

Set yourself a reasonable goal.

99.99% of members who come here discussing under-eating and over-exercising are gone in less than a week because “this doesn’t work for me”.

Don’t be that person.


If you are new to exercising- or exercising at that rate/ chances are very good you’re retaining water, especially if you are experiencing any muscle soreness.

kshama2001

At 900 calories a day, you are most definitely losing fat. However, you're retaining water, which is masking fat loss on the scale. There are a number of reasons why you'd be retaining water, but this is the one that jumps to my mind:

http://www.bodyrecomposition.com/research-review/dietary-restraint-and-cortisol-levels-research-review.html/

...a group of women who scored higher on dietary restraint scores showed elevated baseline cortisol levels. By itself this might not be problematic, but as often as not, these types of dieters are drawn to extreme approaches to dieting.

They throw in a lot of intense exercise, try to cut calories very hard (and this often backfires if disinhibition is high; when these folks break they break) and cortisol levels go through the roof. That often causes cortisol mediated water retention (there are other mechanisms for this, mind you, leptin actually inhibits cortisol release and as it drops on a diet, cortisol levels go up further). Weight and fat loss appear to have stopped or at least slowed significantly. This is compounded even further in female dieters due to the vagaries of their menstrual cycle where water balance is changing enormously week to week anyhow.

And invariably, this type of psychology responds to the stall by going even harder. They attempt to cut calories harder, they start doing more activity. The cycle continues and gets worse. Harder dieting means more cortisol means more water retention means more dieting. Which backfires (other problems come in the long-term with this approach but you’ll have to wait for the book to read about that).

When what they should do is take a day or two off (even one day off from training, at least in men, lets cortisol drop significantly). Raise calories, especially from carbohydrates. This helps cortisol to drop. More than that they need to find a way to freaking chill out. Meditation, yoga, get a massage... Get in the bath, candles, a little Enya, a glass of wine, have some you-time but please just chill.

Limey9681

I am 55yrs old I weigh 147. I have a liver disease called MASH where i have to eat low carb, low fat and low sugar. How can I get extra calories in and keep these levels low

yirara

Have you talked to a registered dietician who has knowledge on this? Based on what I read, fruit and veggies are fine, but saturated fats, refined carbs, processed and fried food and simple sugars should be avoided, but maybe you've been told different things. If you can eat all those things there's a massive amount of choice. Also, do you need to lose weight? It seems normal, not knowing your size.

Limey9681

So I have to lose another 10lbs in order to reverse the MASH disease. I have been doing all of what you said and eat fruits. Veg and avoid red meat but even those contain high sugar and carbs

wm3796

I think you may mean NASH not MASH. It’s nonalcoholic steatohepatatitis( fatty inflamed liver). Lean meats including chicken, lean beef, fish do not have sugar or carbohydrates. Also eat non starchy vegetables such as broccoli , mixed greeens, etc. . Low fat Greek yogurt with few berries, eggs.

Limey9681

That's pretty much what I eat. I'm gonna try and change my around a Lil
Thanks for the info

springlering62

If you need a “sweet” treat, Greek yogurt whipped with sugar free instant pudding mix is very good. I particularly like the lemon. It tastes like mousse.

I make a homemade ice cream with plain Greek yogurt or plain skyr whipped with sugar free pudding. You can use an old fashioned Donvier type freezer, but we invested in a Ninja Creami and enjoy ice cream every night. Last night was sugar free vanilla ice cream float with a sugar free Barq’s.

Pattymac5000

Springlering62 what is your full recipe for the greek yogurt/pudding ice cream? Are those the only ingredients?

kshama2001

Pattymac5000 wrote: »

Springlering62 what is your full recipe for the greek yogurt/pudding ice cream? Are those the only ingredients?

Here's a Ninja Creami thread with a link to another thread with recipes:

https://community.myfitnesspal.com/en/discussion/10888771/ninja-creami

kshama2001

Limey9681 wrote: »

So I have to lose another 10lbs in order to reverse the MASH disease. I have been doing all of what you said and eat fruits. Veg and avoid red meat but even those contain high sugar and carbs

Do ask your doctor for a referral to a registered dietitian.

This article indicates that for your condition, it's not carbs and sugar per se that is important, but that you eat foods with low glycemic index, such as most fruits, vegetables, and whole grains.

https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash/eating-diet-nutrition

Here's another NASH diet article. Again, it doesn't suggest you limit carbs per se, but foods with added sugar or that are highly processed, and again limit or avoid white bread and white rice. Many of the foods recommended are high carb vegetables, fruits, and whole grains.

https://www.medicalnewstoday.com/articles/nash-diet

kshama2001

Limey9681 wrote: »

So I have to lose another 10lbs in order to reverse the MASH disease. I have been doing all of what you said and eat fruits. Veg and avoid red meat but even those contain high sugar and carbs

Go here: https://www.myfitnesspal.com/account/change-goals-guided or More > Goals in app.

1. Put in your stats.
2. normal daily activities refers to your job.
3. Ignore How many times a week do you plan on exercising? - that does not get included in the equation.
4. Select Lose 0.5 pound per week.

The resulting calories is your daily calorie budget. It's normal to go a little over or under, but since weight loss is already included in these calories, you don't want to intentionally go hundreds of calories under.

With this little to lose, it's going to be slow, and should be slow, as you do not have the fat stores to support a more aggressive rate of loss. I suggest using a weight trend app, such as Happy Scale for iphone or Libra for Android.

MacLowCarbing

Limey9681 wrote: »

I am 55yrs old I weigh 147. I have a liver disease called MASH where i have to eat low carb, low fat and low sugar. How can I get extra calories in and keep these levels low

Not a dr. or nutritionist here but I would think the way to go with lean meats like chicken/turkey breast, lower-fat fish (tilapia, flounder, cod), and lots of veggies (esp. greens-- kale, broccoli, spinach, Brussel's sprouts, cabbage, asparagus, etc.).

Lildarlinz

Hiiii

I’ve read somewhere that eating 900 calories is only recommended by a doctor or with a nutritional professional like a dietician and that would only be if you were Obese xx

900 calories is not sustainable.I did it before and put the weight back on and got severe headaches and felt very lethargic

Maybe speak to your doctor regarding losing weight and see what he can advise you to do

I’ve been doing 1200 calories, and my weight hasn’t budged for a few weeks..somebody mentioned maybe upping your calorie intake a little they then starting seeing results x

springlering62

Pattymac5000 wrote: »

Springlering62 what is your full recipe for the greek yogurt/pudding ice cream? Are those the only ingredients?

For pudding, it’s simply a serving of Greek yogurt, about half a box of sugar free pudding mix of your choice, and (if desired) a little bit of ice water. I whip it with an egg beater.

It tastes like a nice mousse. The best tasting has been Royal brand, but it’s not available here, so I ordered it off Amazon. Jello brand is more expensive and also often hard to find since the Pandemic, so we usually use Kroger brand.

I also, courtesy of @Noreenmarie1234 make a pumpkin version:
Serving of Greek yogurt
Can of pumpkin purée
3/4c cold water
Box of vanilla sugar free
Cinnamon
Pumpkin pie spice to taste
Whip well and chill for at least 15 minutes
You can also add a little Jordan’s zero cal Skinny Syrup to taste, too. Simple syrup or salted caramel work well. I’m not a fan of their pumpkin spice flavors

Makes three large servings.

BTW if sugar is an issue for you, try some Vietnamese or Saigon cinnamon. It’s much stronger than grocery store cinnamons and provides a very sweet taste to coffee, chai, ice cream with no sugar. The Saigon is different than “regular” cinnamon and in large quantities can affect people with kidney (?)issues so clear it with your doctor. You’d be pretty hard pressed to use it in those quantities though. Frontier Coop brand is terrific. I buy a pound every year or two.

neanderthin

Nash basically reverses as does fatty liver on low carb or ketogenic diet.