Upped my calories and NOW I'm starving?
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I have my goals set to only 1lb/wk and I lift heavy 3 times a week. I also go for a walk or do a little aerobic activity, something pretty well every day even if just for 15 or 20 minutes. Tons of free vids to do on Youtube. It's pretty easy to get another hundred here or there in a day. With my current activity level, I try to stay between 1600-1800 a day which is like TDEE minus 20-30% depending on the calculator used, but I often go a bit over. I'm 5'3" and when TOM goes will be around 190lb. I get something like 1490 to start with at sedentary, so only about 120 higher than you.
Doing this will take me longer to get to my goal weight I guess, but the scale number is no longer my driving force. I'm not dieting and don't foresee an end point really. I'm reclaiming my life. I've lost and regained plus a little more for my troubles too many times in my life. I've been dieting since I was about 12 years old. My end results were approximately an extra 10lb each year. So I refuse to do it anymore.
As I come up on my 1 year mark, I'll only be down about 80lbs instead of the 100+ I could have struggling at 1200 a day, but OMG, that's 80lb for very little effort. Best of all, for me at least, it's sustainable long term.
Check my diary for today. Its at 1471. It includes a full breakfast, pizza and even my current favorite treat. Most items are made from scratch. MFP's recipe builder is great for tweaking recipes. I eat Hamburger Helper and mac and cheese sometimes too, I just health it up a little, which incidentally also stretches the food budget. Try adding a couple cans of veggies or beans to it. Cheeseburger Mac with a can of corn and a can of kidney beans or diced tomatoes is great. You get more servings and they have better nutritional stats. Leave out the butter and use a leaner meat. Add frozen broccoli or mixed veggies to things. Swap oatmeal for crackers in your meatloaf. Seriously, check the labels at your local grocery and go a day before sell by on the meats and buy it marked down. I'll likely do something active today because we're snowed in and its boring, so maybe a dance workout with the kids. I'm going to bake as well, so will probably be adding in at least another 200 calories or so. The 1470 though is set at sedentary, so could just veg on the couch all day if I wanted.
A vegetable garden is big on the to do list for this year because of finances, but there are a lot of ways to up the nutritional value without really upping the price. A site called hillbillyhousewife.com helped me years ago in extremely lean times and I learned quite a bit. I don't visit it as much anymore, but there is a lot of good info and recipes there.
Sorry, rambled a bit. If you see any recipes you want, let me know.0 -
I have my goals set to only 1lb/wk and I lift heavy 3 times a week. I also go for a walk or do a little aerobic activity, something pretty well every day even if just for 15 or 20 minutes. Tons of free vids to do on Youtube. It's pretty easy to get another hundred here or there in a day. With my current activity level, I try to stay between 1600-1800 a day which is like TDEE minus 20-30% depending on the calculator used, but I often go a bit over. I'm 5'3" and when TOM goes will be around 190lb. I get something like 1490 to start with at sedentary, so only about 120 higher than you.
Doing this will take me longer to get to my goal weight I guess, but the scale number is no longer my driving force. I'm not dieting and don't foresee an end point really. I'm reclaiming my life. I've lost and regained plus a little more for my troubles too many times in my life. I've been dieting since I was about 12 years old. My end results were approximately an extra 10lb each year. So I refuse to do it anymore.
As I come up on my 1 year mark, I'll only be down about 80lbs instead of the 100+ I could have struggling at 1200 a day, but OMG, that's 80lb for very little effort. Best of all, for me at least, it's sustainable long term.
Check my diary for today. Its at 1471. It includes a full breakfast, pizza and even my current favorite treat. Most items are made from scratch. MFP's recipe builder is great for tweaking recipes. I eat Hamburger Helper and mac and cheese sometimes too, I just health it up a little, which incidentally also stretches the food budget. Try adding a couple cans of veggies or beans to it. Cheeseburger Mac with a can of corn and a can of kidney beans or diced tomatoes is great. You get more servings and they have better nutritional stats. Leave out the butter and use a leaner meat. Add frozen broccoli or mixed veggies to things. Swap oatmeal for crackers in your meatloaf. Seriously, check the labels at your local grocery and go a day before sell by on the meats and buy it marked down. I'll likely do something active today because we're snowed in and its boring, so maybe a dance workout with the kids. I'm going to bake as well, so will probably be adding in at least another 200 calories or so. The 1470 though is set at sedentary, so could just veg on the couch all day if I wanted.
A vegetable garden is big on the to do list for this year because of finances, but there are a lot of ways to up the nutritional value without really upping the price. A site called hillbillyhousewife.com helped me years ago in extremely lean times and I learned quite a bit. I don't visit it as much anymore, but there is a lot of good info and recipes there.
Sorry, rambled a bit. If you see any recipes you want, let me know.
I also have mine set for only a pound a week. It's set at sedentary, because even when I exercise, it's only for a few minutes and doesn't burn many calories at all. I use dancing videos I found when browsing OnDemand on cable. My toddler is very clingy, so I have to do it when she takes her nap. How old are you? I think perhaps our age difference is why my calories are set lower than yours. I started out at 200 pounds. I'm 39 years old. I get the idea that you change your fitness goals based on what you plan to do each day, like whether you plan to exercise or not. Do I have this correct or am I confused again? Lol.
Yes, like you, I don't want to diet anymore. I want to eat in a healthy way for the rest of my life. I want to be an example for my family and live long enough to see my daughter graduate high school. No end point here, either.
I looked at your diary earlier and noticed that your calorie values for each meal appear to be much the same as mine on a normal day,. The weekends are not my normal days..lol. I LOVE the recipe builder. I use it all the time because most of what I make is from scratch, too. I'm weird about not doing stuff like mixing the veggies in the mac and cheese.. only because I won't know then exactly how much of the food on my plate is veggie and how much is mac-n-cheese, and I really don't want to go over on my calories. It's hard to stay in that little window (from 1200 - 1360 cals/day). I can stay under 1360 or above 1200, but it's hard for me to do both at the same time..lol. I've been doing it, though, for the past few days, so maybe there's hope for me. Grocery shopping now takes about an hour longer than it used to because I read the labels like they were the Holy Grail. Mostly checking for calorie and sodium content. I'm borderline hypertensive and trying to get that under control, too. I would love, love, love to have a vegetable garden!! That would be awesome eating and a wonderful exercise, too! I live in apartments in a big city and that's a no-go here, though.
When summer comes, shopping for produce will be cheaper because I can go to the Farmer's Market. They are only open through the summer on the weekends, though. Grrr. I'm going to check out the site you mentioned, hillbillyhousewife.com. I'm also following a thread on here about how to eat healthy on a budget, too. Thanks for all your help! 0 -
OMG.. I just read on that site about how to drain and rinse ground beef after it's cooked to rid it of a lot of the fat. Genius information on that site! Thank you so much! Bookmarking!0
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I'll be 38 next month. I started last year at 260lbs.
I have MFP set without exercise, but I recalculate my TDEE about every 10lbs lost or so for both lightly and moderately active. I always get my lifting in. It's only 25 minutes 3x a week, so no really good excuses to get out of it. I enjoy it anyways. I've had busier times, extended out of town and illnesses/injuries where I totally sloughed off though, so I like knowing where I stand if I really want/need to sit around all day and still progress. In the beginning, it also really helped me to see that going out to eat, cake at a party, whatever wasn't the end of the world, I might as well give up, total fail that it might have been without that knowledge. Pretty much any day 2000 or under is a total win for me and I can do a lot with 2000 calories. I'm a much nicer person too than at 1200 or less.
Try some container gardening this year. You can do leaf lettuce, cherry tomatoes, bell peppers, cucumbers.....all kinds of stuff. Just google "container gardening". Every little bit helps. Also try shopping around. Braum's (a fast food chain) and a smaller grocery chain here have produce about half of what Wal-mart or another bigger chain has it for. Hillbillyhousewife used to have emergency menus including the shopping list for like $45/wk & $65/wk for a family of 4 with all made from scratch/ nutritious foods. I don't see it anymore, but I've never been able to navigate the current site as well as the old. In the shopping link, there is a lot of good info, so be sure to check that out.
When you make any recipe, you will get varying amounts of the ingredients per serving. Every slice of pizza isn't going to have the exact same number of mushrooms nor is every serving of HH going to have the same amount of pasta. I don't think it's relevant nor will it hurt your progress, but you can separate individual portions of ingredients for yourself and then mix in a separate bowl if it truly bothers you.
I would bet you are burning more calories than you think when you exercise. Just taking a walk on a level surface nets over 100 calories per mile for my height/weight/age.0 -
OMG.. I just read on that site about how to drain and rinse ground beef after it's cooked to rid it of a lot of the fat. Genius information on that site! Thank you so much! Bookmarking!
omg...no. :laugh:
And what's wrong with fat? Are you going over that much every week and not meeting your other macros?0 -
Nothing wrong with fat at all. We were discussing ways to pack in more food with less calories though. I often buy a better quality of ground beef and sometimes use poultry products like turkey bacon or turkey sausage when I want more calories to splurge on other things later. No different than adding in some egg whites vs whole eggs or using stevia instead of sugar in your coffee. I can't say I've ever rinsed the fat off ground beef, but it really wouldn't hurt going into something like a casserole with a lot of other ingredients and seasonings I wouldn't think. I have hidden ground turkey or venison many times in recipes without anyone remarking upon it. No idea how you would log it though.
It all depends on what I have, what numbers I have to work with and what else I want to do with my day. If we're doing Pizza Hut, I'm going to eat 3-4 slices. So trim 20 calories here, 30 there. A big favorite here is sausage and cabbage. I don't even drain the fat before tossing in the cabbage. Its fantastic stuff with spicy mustard. I'm usually well over on my fat those days.
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OMG.. I just read on that site about how to drain and rinse ground beef after it's cooked to rid it of a lot of the fat. Genius information on that site! Thank you so much! Bookmarking!
omg...no. :laugh:
And what's wrong with fat? Are you going over that much every week and not meeting your other macros?
Spoken like someone who hasn't actually read the thread, but no, I'm not going over that much every week and not meeting other macros. Nothing wrong with the fat in my diet that I can tell just yet. My concern is the calorie count in fattier ground beef. Did you have any better suggestions or just came here to laugh?0 -
OMG.. I just read on that site about how to drain and rinse ground beef after it's cooked to rid it of a lot of the fat. Genius information on that site! Thank you so much! Bookmarking!
omg...no. :laugh:
Seriously--I usually drain it so it doesn't taste greasy but I never heard of rinsing it til I got on here. Bleh.
I had never heard of it, either, and at first glance, kinda was turned off by the idea. However, after reading the full article's directions, I don't see how it would change the taste one bit if you are returning the crumbled ground beef to the same greasy pan you cooked it in and adding other ingredients. I'll try it and if I don't like it, I won't try it again.0 -
I looked at your diary for yesterday (Sunday) and maybe you should cut out some snacks and eat something for dinner. Like a lean protien and some veggies. Just a suggestion.0
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Nothing wrong with fat at all. We were discussing ways to pack in more food with less calories though. I often buy a better quality of ground beef and sometimes use poultry products like turkey bacon or turkey sausage when I want more calories to splurge on other things later. No different than adding in some egg whites vs whole eggs or using stevia instead of sugar in your coffee. I can't say I've ever rinsed the fat off ground beef, but it really wouldn't hurt going into something like a casserole with a lot of other ingredients and seasonings I wouldn't think. I have hidden ground turkey or venison many times in recipes without anyone remarking upon it. No idea how you would log it though.
It all depends on what I have, what numbers I have to work with and what else I want to do with my day. If we're doing Pizza Hut, I'm going to eat 3-4 slices. So trim 20 calories here, 30 there. A big favorite here is sausage and cabbage. I don't even drain the fat before tossing in the cabbage. Its fantastic stuff with spicy mustard. I'm usually well over on my fat those days.
She has the calorie counts on that site listed for before and after rinsing. I'm not quite sure how accurate that is, though. Hmm. You gotta good point there.
We eat cabbage with sausage quite often. I've swapped out the sausage for ground beef and onions and it's fabulous that way, too. Thanks for your help and for not making me feel stupid for coming to the forums to ask a question. It's much appreciated.0 -
I looked at your diary for yesterday (Sunday) and maybe you should cut out some snacks and eat something for dinner. Like a lean protien and some veggies. Just a suggestion.
Saturdays and Sundays are not a good representation of what a normal day looks like for me. That's my time off from the kitchen and our time away from the house as a family. Mondays-Fridays you will find a dinner listed for every single night. Great suggestion, though. Thank you. 0 -
YW.
Something else that occurred to me...I don't know when or how it happened exactly, but I've basically switched to having my coffee black. I know I switched to stevia and skim milk at some point and then to unsweetened vanilla almond milk. When I started watching my protein intake more, I started making flavored creamer basically with a scoop of vanilla protein powder, almond milk, stevia and sugar free flavored coffee syrups if I wanted something like say caramel. I don't remember the exact measurements of each, but I seem to remember always having an even 12oz. Then I would add say 3oz to each coffee or tea I drank. If I had 4 cups a day, I would get an extra 30g of protein in my day for around 200 calories.
If you're having 2 cups a day, you could potentially reduce your morning coffee entry by 25 calories and gain 15g of protein in the process. Swap for Greek yogurt and a different protein bar and you would gain an extra 30g of protein a day for approximately 25 less calories. That protein will help you feel a lot fuller.
As to the ground meat, my DH is a PITA eater. He can't stand any poultry or venison. We were dirt poor and I could get ground turkey for $0.69/lb. This was before dieters started using it en-mass and they jacked up the prices. He would have never eaten it if he had known. I also slip a lot of veggies into things and now even protein powder or Greek yogurt or cottage cheese to alter the nutrition without ruining the taste. If you are the primary shopper and chef, you can do a lot to improve your families nutrition that they will never even know about if you don't say anything. Rinsing the fat off lesser quality beef before combining it into your dish, they aren't going to notice. If you gain another 20 or so calories from it, terrific. I don't control what my DH eats outside of the home and I'm 100% positive no one in my household is having any problems meeting our fat requirements for the day. lol
Oh, also for adding some exercise/strength training, how about doing something with your little one. Mine are older now and into aerobic stuff, so I can't give any good titles to look for, but I'm sure some exist. I've seen footage of women doing squats and such holding their little ones for added weight. You could do tummy raspberries into presses. Sling that 20-40lbs and make it work for you. 0 -
YW.
Something else that occurred to me...I don't know when or how it happened exactly, but I've basically switched to having my coffee black. I know I switched to stevia and skim milk at some point and then to unsweetened vanilla almond milk. When I started watching my protein intake more, I started making flavored creamer basically with a scoop of vanilla protein powder, almond milk, stevia and sugar free flavored coffee syrups if I wanted something like say caramel. I don't remember the exact measurements of each, but I seem to remember always having an even 12oz. Then I would add say 3oz to each coffee or tea I drank. If I had 4 cups a day, I would get an extra 30g of protein in my day for around 200 calories.
If you're having 2 cups a day, you could potentially reduce your morning coffee entry by 25 calories and gain 15g of protein in the process. Swap for Greek yogurt and a different protein bar and you would gain an extra 30g of protein a day for approximately 25 less calories. That protein will help you feel a lot fuller.
As to the ground meat, my DH is a PITA eater. He can't stand any poultry or venison. We were dirt poor and I could get ground turkey for $0.69/lb. This was before dieters started using it en-mass and they jacked up the prices. He would have never eaten it if he had known. I also slip a lot of veggies into things and now even protein powder or Greek yogurt or cottage cheese to alter the nutrition without ruining the taste. If you are the primary shopper and chef, you can do a lot to improve your families nutrition that they will never even know about if you don't say anything. Rinsing the fat off lesser quality beef before combining it into your dish, they aren't going to notice. If you gain another 20 or so calories from it, terrific. I don't control what my DH eats outside of the home and I'm 100% positive no one in my household is having any problems meeting our fat requirements for the day. lol
Oh, also for adding some exercise/strength training, how about doing something with your little one. Mine are older now and into aerobic stuff, so I can't give any good titles to look for, but I'm sure some exist. I've seen footage of women doing squats and such holding their little ones for added weight. You could do tummy raspberries into presses. Sling that 20-40lbs and make it work for you.
That's a good idea about the coffee. I generally only drink 1 cup a day. My partner goes with me to the grocery store because he pays for the food, but I'm the one that make out the meal plans and grocery lists. He pretty much goes along with whatever I want to do there, and he's certainly not complaining. He's lost about 15 pounds in the past month, also.
I just try to be responsible and not get over what I know we can afford.
This morning I had an egg white omelette with spinach, tomato, onion, and feta cheese. It was delicious and I feel WAY fuller than I did on that little protein bar I was having. So I definitely think you are right on the money with telling me to add more protein. I had a lot of protein yesterday and felt full all day, too. You have no idea how incredibly happy this makes me to know I don't have to feel like I'm starving through the day.
I dance with the Wiggles with my little girl quite often, but I don't log it because there are breaks in the show,. I do carry her around when I do that (26 pounds). I really do need to do some strength training as well. I had a hernia repair done last year and I'm a little reluctant, but the docs didn't tell me NOT to do it, so I guess I should be okay.
Yeah, when I try the ground beef rinsing, I am NOT going to tell my partner..lol. Good call on that one! 0 -
Um yep, the Wiggles Workout is a real thing that mom's have been doing for a long time. Fruit salad, yummy, yummy... :blushing: The Wiggles even have a set of exercises called the Wiggly Workout. http://www.wiggletime.com/public/medibank.aspx?ReturnTo=http://www.wiggletime.com/parent/medibank.aspx There's a book too, but I've not seen it. Not sure what the show is, but has a girl named Bobo our something and there's all sorts of jumping and running in place type of thing to "give her energy" to complete some task. My kids always liked it when mom did the silly stuff too. When I was in high school, I used to babysit for this one little guy who loved the Little Mermaid cd. We would dance and dance to it for 30-40 minutes at a stretch. Maybe try a cd of his/her favs and just have a dance party.
Here are some moves using the little one as your weights. http://voices.yahoo.com/strength-train-toddler-exercises-incorporate-11190548.html http://voices.yahoo.com/reclaim-pre-baby-figure-exercising-baby-160759.html?cat=51 My eldest currently lifts with me while my youngest uses the small fractional weights to do her own thing.
Here's a good beginner body weight strength routine. http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
Glad to hear the protein is helping. Just a heads up, it's normal for weight loss to stall or go up a little when starting a new exercise regimen, especially if strength training is involved. Stick with it and you will be happy you did. I'm wearing anywhere from a 10-14 depending on the brand, which is something I haven't been able to do since high school. I'm a good 40lbs heavier than I was then too. I lost 40lbs with MFP and cardio and no one noticed. I couldn't even see or feel a difference. I started lifting, the scale stopped moving, but my clothes started hanging and people everywhere were stopping me to ask what I was doing. Good luck. 0 -
Um yep, the Wiggles Workout is a real thing that mom's have been doing for a long time. Fruit salad, yummy, yummy... :blushing: The Wiggles even have a set of exercises called the Wiggly Workout. http://www.wiggletime.com/public/medibank.aspx?ReturnTo=http://www.wiggletime.com/parent/medibank.aspx There's a book too, but I've not seen it. Not sure what the show is, but has a girl named Bobo our something and there's all sorts of jumping and running in place type of thing to "give her energy" to complete some task. My kids always liked it when mom did the silly stuff too. When I was in high school, I used to babysit for this one little guy who loved the Little Mermaid cd. We would dance and dance to it for 30-40 minutes at a stretch. Maybe try a cd of his/her favs and just have a dance party.
Here are some moves using the little one as your weights. http://voices.yahoo.com/strength-train-toddler-exercises-incorporate-11190548.html http://voices.yahoo.com/reclaim-pre-baby-figure-exercising-baby-160759.html?cat=51 My eldest currently lifts with me while my youngest uses the small fractional weights to do her own thing.
Here's a good beginner body weight strength routine. http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
Glad to hear the protein is helping. Just a heads up, it's normal for weight loss to stall or go up a little when starting a new exercise regimen, especially if strength training is involved. Stick with it and you will be happy you did. I'm wearing anywhere from a 10-14 depending on the brand, which is something I haven't been able to do since high school. I'm a good 40lbs heavier than I was then too. I lost 40lbs with MFP and cardio and no one noticed. I couldn't even see or feel a difference. I started lifting, the scale stopped moving, but my clothes started hanging and people everywhere were stopping me to ask what I was doing. Good luck.
Too cool! I had no idea it was an actual workout..lol. Thank you for the links! I'm going to check those out today. It's nice to lose weight and all, but when I jump, my tummy flaps and makes a disgusting sound, and I'd really like to tone that up as I go. Thank you for sharing your experience with strength training. I'll be on the lookout for the things you mentioned. Yeah, I would probably freak out if I didn't know that building muscle can make you stall or see a gain. Lol 0
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