Hey! Let’s discuss How to do healthy weightloss♥️

karthika473

I'm new to myfitnesspal, just 3 days now!
I decided to start my weight-loss journey for the benefit of leading a healthy-Happy-Life♥️

Help me with suggestions as you pass through the discussion.

Q1. Do you think sticking to 3 meals per day is good(less intake, considering Calorie) or 5 meals per day with calorie consideration??

sollyn23l2

It varies by individuals. I stick to 2 large or 3 smaller meals per day with absolutely no snacking. If you're more of a snacker/grazer then 5 meals might work well for you. But keep in mind, at 5 meals, they would really only be the size of a snack.

springlering62

https://community.myfitnesspal.com/en/discussion/10941780/hey-let-s-discuss-how-to-do-healthy-weightloss-%EF%B8%8F

welcome to MFP!

it’s really a personal choice. I pre-log three meals a day, and generally 5-7 snacks. Today is a particularly active, high burn day, so I’ve got 8 snacks pre-planned. I ate one between a cardio class and some lap swimming, will eat a light lunch in a minute and then space out three tasty snacks before a class at 5:30.

I know that, for me, spacing the three snacks out about every hour versus gobbling them all at once means I won’t get potentially embarrassing gas (thanks, popcorn!) during that particularly hot, challenging and twisty class.

Same that I’ve learned to drink a lot at breakfast, but not afterwards, so I’m well hydrated and ….errrrr….fully pee’d out before I get in the pool.

Nothing worse than a gassy yoga practice or having to haul my wet self out of the pool for a quick potty break. Ugh. Pulling up a wet bathing sucks.

All said to say, you are the best judge of you and your own, very personal needs.

Stop and think about your habits, your hunger cues, your work and workouts. Do you have small children that you need to incorporate their needs and schedule? Pets? My dog expects at least a mile immediately after breakfast to relieve himself. (City dweller, no yard.)

Maybe take notes: oh I was hungry at this time of day. That protein shake did/didn’t hold me for very long. Wow I was really full for several hours this time, maybe due to a large chicken ceasar salad. Hmmm I need to slip a preplanned snack in this part of my day to keep me from pantry-diving.

After a while you’ll learn patterns, and what works best for you

A lot of people hurl themselves into intermittent fasting, and quit super fast because they can’t keep it up, while you may find it’s just what you need. No way could I ever do that I know I need a steady trickle of food to keep me satisfied. Prelogging helps me know when and what I’ve got to look forward to But it works for lots of folks here. Again, how do you fare? Experimenting is fine, if you’re smart enough to realize something doesn’t work and move on

I do most my workouts before noon. I typically spend a lotta calories on breakfast to fuel me through, go lighter on lunch, and then catch up with afternoon snacks before a dinner that’s typically 25-33% of my daily total.

I wind the day down with a couple of sweets (typically a low cal meringue and some homemade fruit sorbet), and the last couple of weeks I’ve been topping off with a few crackers and a bit of good quality cheese, sliced thin. I’m finding lately that ending my day with a bit of fat and something savory helps.

I’m always watching and willing to change it up. It’s an ongoing process, for sure!

Corina1143

I've eaten 4 meals a day for as long as I can remember. Through gaining, losing, maintaining.

I really think 4 is the best answer, FOR ME.

SandSaltSun

I eat 2-3 meals (usually no breakfast) and often have a small afternoon snack, usually some turkey or other quick protein. I don’t snack after dinner. This works best for me.

yirara

It doesn't matter how often you eat, serious medical conditions aside. All that counts is calories. To lose weight you need to be in a calorie deficit. If you chose a too big one there's a big change you crash, burn and give up. Moderation is key.

rms62003

Agree with yirara - I know that MFP just posted a blog about time restricted eating (16 hrs fasting, 8hrs eating) and how it benefits weight loss. But, if you really read that article, it was calorie restriction, not the eating window that makes the difference!

I usually do 3 meals, sometimes with one snack. I DON'T do well with IF. You need to find the best eating plan for you. As long as you track and stay in your goals, then go for it.

Also, look at the quality of what you eat - that is important. Whole foods, high fiber, high protein foods will make you feel full and satisfied for longer. The more processed, the less nutrients and the faster you get hungry!

age_is_just_a_number

Welcome to the MFP community. We are a great group of supportive people who like to swap ideas, share successes and do our best to respond to questions like yours. The other replies already answered your specific question.

I recommend to all newcomers the following:

1. track your food for 2 weeks . This is just data, don’t make any changes, just get into the habit of tracking. 
2. after that, review the data. Look for patterns and one small change that you could make to reduce the calories you consume. 
3. Make the one small change, continue to track. Every few weeks make another small change.

In terms of what you eat, that is really up to you. Generally speaking, in this community we advocate for Whole Foods, fresh fruit and vegetables, lean protein, complex carbohydrates, whole grains drink plenty of water.

Generally speaking, I’d target a 0.5lb loss per week. Slow and steady is the sustainable way to go. Building great eating habits, will set you up for a healthy life long term. 

In terms of exercise, that is for building and maintaining muscle. Do what you enjoy doing and stay active. 

Take care

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rsccore

Ultimately it depends on the individual. I did fine with the same basic 3 meals a day just smaller meals. At the same time I started to ramp up the exercise, walking at first, to get back into shape. There are two stages to this thing, losing the weight and keeping the weight off, and they are different. In the first stage you must maintain a deficit long enough to lose the weight, and if you are starting with a significant amount to lose, that extra fat can actually help with maintaining a deficit because the body uses it for energy. But as you lose that fat, you can start to feel the hunger more. After the fat is gone, it is the exercise that is more important. As you lose the weight your TDEE drops and to keep the weight off you will find yourself having to overly restrict your intake. Being more physically active raises your TDEE and allows you to eat more and ideally you find that balance where you are satieated without restriction and without gaining weight.

In any event, getting through that deficit phase is generally harder and you try whatever seems to work best for you. After that, being more active and being able to just eat again seems to be the ideal spot to land.

ddsb1111

I eat one meal a day, but meal timing and how many meals you eat don’t really matter. What matters is finding what keeps you on track and fits your lifestyle.

csplatt

I like to eat only 3x because I get more full. Other people prefer to eat more often but a little less each time, more like grazing. Total personal preference.