New and i have a few questions...

cyberkitten44

HI everyone. I started MFP this past monday. My goal is to lose 20 lbs within 8 weeks..and another 20 by Sept..anything more would be a bonus. I should add that I had Bariatric Gastric Bypass 9 yrs ago and lost 150 lbs with it. I did well in keeping it off until these past 2 yrs. My knee is shot and i need total knee replacement but because im only 44 they wont consider doing it (not until im 50)..so in the past 2 yrs some of my weight has crept back on.

Ok..so i started MFP monday..and even tho I said i wasnt going to weigh myself until the 7 day point, i did weigh myself today and i've lost 2.4 lbs (im sure water weight lol)

What im struggling with is the caloric intake. MFP suggested a daily calorie intake of 1900..that just seems WAYYYY too high so I decided to drop it myself to 1500. The problem I'm having is I'm barely able to get to 1000 every day. I'm eating healthy. Visulus protein shake for breakfast..healthy salad at lunch (with protein added) and a reasonable meal at supper (baked chicken/fish with veggies) I'm hungry at the end of the day..but i think its because nightime snacking was my BIGGEST downfall so I'm missing that. Every night when I finish my daily totals I get the message saying "you're not reaching your daily caloric intake....this could result in starvation mode which can slow down weight loss" Ok, i get that..but what the heck can I do to get more calories into me? I'm always under my goal in every section (fat, carbs, sugars, ete etc)? I'm afraid if i start adding other things it's going to mess the rest of the totals up.

My next question..that little *pie* breakdown they have of carbs, fat, protein. How bad is it if u go over the goal in one area? I've been doing reasonably good but a couple times I've gone over (like today..i thought i made healthy choices but my fat was 37% when my goal is 30%) I'm so confused The goals that have been set for me are Carbs 50% Fat 30% Protein 20%...wouldn't it make more sense to need HIGHER protein if u're actively exercising?

I've been going to the gym everyday..45 mins on the treadmill (at a heart rate of 144 and over)..then i do strength training for about 50 mins. (this is coming from someone who's barely exercised a day in her life!) I dont input the exercise part because i have no idea how many calories I'm burning during my gym activities. The treadmill is set on the Cardio setting so it doesnt give me calories burned and i have no idea what im burning doing strength training. \

Any Advice???

diannethegeek

Basic advice for increasing your calories is to look for more calorie dense foods. Nuts, nut butter, full fat dairy, cheese, Greek yogurt, ice cream, avocado, olive oil, coconut oil, etc. These increase your calories without adding a large amount of food to your diet.

Don't be afraid to go over on your macros (fat, protein, carbs). Calories are what matter for weight loss. Protein helps keep you full and preserves your lean muscle mass. Fats help with vitamin absorption, cell health, satiety, healthy skin and nails, etc. Carbs give you energy. A lot of us think that MFP sets their protein goals too low anyway, but going over in one or two of these won't halt your weight loss. Finding the right balance will depend on you, your routine, and your overall goals.

stanvoodoo

You need to set the Proteins, etc.... to your needs.

I would say at least 80gr of protein per day.

Carbs and sugar should be extremly limited esp given your surgery.

Lots of exercises you can do without the knee and elipitcals are easy on the knee as well. Chair exercises another great option.

But you need to at least get up to 1200 or you will continue to have problems losing!!! You have to feed the body!!!

Focus on your goals and it will happen!!

knra_grl

So you started on Monday and lost 1 kg - that's great - MFP originally set your calorie intake at 1900 but you dropped it to 1500 and you are starving? MFP already sets your calories at a deficit to lose weight so dropping it even more doubled your deficit and that might seem the right thing to do but can you sustain that?

Anyway figure out what works for you - I like protein and go over on it all the time - but it keeps me feeling satisfied longer so that's what I like - most days I don't meet my carbs and some days I am over on my fats - those numbers don't mean much to me right now but probably will later on - I try to meet my calorie number or as close to it as I can. If I go a bit over a bit I don't sweat it.

If I were you I would increase my cals a bit because that starving feeling is telling you something. If you go WAY over on carbs, fat, protein, sodium, etc look at what you ate and figure out why it was so much over but small amounts over I wouldn't worry about.

Figure out what works for you but don't deprive your body of the fuel it needs.

cyberkitten44

thank u both so much! that helps alot! and WOW..kudos to both of u for your amazing weight losses!

cyberkitten44

thanks to u as well knra_grl I wouldnt say im starving at all..but im certainly hungry come mealtimes! But u know what? after poor eating habits all my life..i think i'm finally learning what it feels like to REALLY be hungry. Im hungry late at night..but not starving..and again..i think it's because i'm so used to eating late at night (toast etc) I'm going to try to bump up my calories to at least 1200. On the daily intake page..my totals at the bottom of each column r always less than my goal which is great (i'm more concerned about going over those) That *pie* thingy tho really shattered my confidence because they were sometimes going over. Im trying to at least keep my carbs and fat less than the goal..the protein im not as concerned about since i AM being wayyyy more active than i've EVER been in my life! I guess I'll just go along with this..if my weight loss stops I'll have to make adjustments somewhere (in other words I'll likely freak out and come back in here pleading for help lol)

Take care ladies! and Keep up the great work!