Low Sodium and Cheat Days

ath459
ath459 Posts: 10
in Health and Weight Loss
Hey Everyone,
I just want to say that this resource is great! I'm at 216 pounds now, trying to get to around 180 before I head back to Moscow in July.

I eat 1400 calories a day (sometimes wayyy less) and run 3 miles a day, 5 times a week. I posted on here a few weeks ago about water weight, so I've since cut my sodium intake in half. On a typical day, I have about a 600-700 calorie deficit. Sometimes at the end of the day I indulge in some red wine and sometimes bourbon on the rocks (just one glass usually). I also have the habit of eating 15-20 cashews at night before bed or seaweed sheets.

Anyway, since I started the second week of may, I've dropped 4 pounds. Sometimes that's up, sometimes its down, which I always assume to be food/water weight.

This past weekend I had some friends from my hometown up and it was the first weekend where I took it easy on myself, or, as some say my first cheat days. I had some specialty beer (micro brews), house salads at restaurants, lentils, and most importantly, bread. I cut bread out of my diet when I started this, so eating bread and lentils has since made me feel like I've cheated too much.

Is it possible to compromise the 4 pounds weight loss by eating lentils and bread like that? I'd say a cup of lentils, but I'm not sure how they are for you in relation to, say, rice for example.

I think I just need a word of encouragement.

More importantly, is cutting sodium in half a good idea? and how realistic does everything think 30 pounds in a little over a month is with the current calories and distance I run?

Replies

  • ThePinkPanda
    ThePinkPanda Posts: 208 Member
    30 pounds over a month isn't going to happen, simply put. it won't. that's a pound a day more or less. the average person loses a pound or two a week.

    lentils are actually pretty good for you. depends how they were prepared i guess. and i am not sure why you'd cut out bread. short answer- unless you at e 14000 calories over your maintenance, you won't gain those 4 pounds back in one weekend.

    is this 6-700 calories less than 1400 (i.e. netting 7-800 calories)? or are you netting 1400? because you should be netting 1400 calories when all is said and done. you're doing yourself a disservice by eating "wayyyy less" than that. 1400 calories is already well below your maintenance, i'm sure (i'm 4'10 and 155 lbs and my maintenance pre-exercise is close to 1900 calories.)
  • ath459
    ath459 Posts: 10
    I eat 1400 a day but exercise a lot off. Anywhere from 500-700 a day, 5 times a week.

    Bread is empty carbs to me, as is beer and alcohol. I stick to veggies, fruit, beans and nuts. I'm also vegan which makes maintaining that 1400 easy when I cut processed foods.

    I figured 30 in a month is impossible. Perhaps 20 is a more realistic hope?
  • ThePinkPanda
    ThePinkPanda Posts: 208 Member
    honestly, i'd aim for 10 lbs but be happy with anything over 5 :p this is coming from personal experience and the experiences of others i've observed. you can aim for more but i have a feeling you'd be disappointed.

    ok, so the calorie thing, there's some disagreement over how to handle it. here's my take: 1400 is the amount of calories mfp tells you you need to lose weight BEFORE exercise. so if you ate that and didn't exercise, you'd lose. so, if you exercise on top of that, you should be eating back at least some of the exercise calories burned (maybe not all because mfp is notorious for over estimating burn). your body needs fuel to perform at its best and also just to take care of normal daily functions. eating super far below that won't speed up your loss in any healthy way. hope that helps.
  • ath459
    ath459 Posts: 10
    Thats very helpful. My general rule is that if I feel full and satisfied then I've done good (without getting the bloated-type of full). I'll aim for 10 but wish for 20! thanks again.

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