help me make it work- please!

babymaddux

3 months of trying this so far has resulted in a total loss of 2.4lbs. i've been eating primally but finding it hard to eat as much fat as they want, and as little fruit.
so i've sat and thought about things today - had a tooth taken out yesterday so i've had plenty of time to think about what i eat while not actually eating it. i've had nothing but mashed potato and gravy for 2 days

my numbers are as follows:
age: 33
weight: 217
height: 5'5
bmr: 1692
tdee: 2031 (sedentary)

i try to walk 3.5 miles 5 evenings a week with my dog (roughly 3.25 miles an hour), though i cry off when it's stupidly cold outside. i also try to swim 2 or more miles a week. i do this as a training swim, breaking down the strokes to arms or legs only for at least half the distance, while still trying to better 40 mins for a mile. i count this as fast swimming for exercise purposes.
i'm going to add back whole grains. home made whole wheat pasta, home made bread. low/no sugar whole grain cereals with low fat dairy. i don't plan on eating processed foods often, no artificial sweeteners or sugars other than honey.

i need an idea of what my calorie goals should be, and where i should set my macros. they are currently set to paleo goals (60% fat, 25% protein and 15% carbs) but this clearly isn't working for me...

Railr0aderTony

Here is good info:
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

stephv38

You didnt mention if you have been eating within your BMR? Your exercise sounds like a nice starting point. The macros many people swear by are the "Zone" with 40/30/30 (carb, pro and fat).

shinkalork

Everybody talks about Whole wheat etc...CARBS ain't good if you want to lose weight.
Raise your protein.

STILL... you need carbs (the good ones) but not too much.

Go in your goals and change it to 40-30-30 (carbs,protein,fat)

See if it helps...I've lost a lot that way.
Keep on walking and moving...more you do cardio,more you'll burn.

Hope I could help.

ripemango

i am not one to advise you on the best macros for you.

however, I did notice something in your post that may be beneficial. You seem to like homemade items, as do I. For your cereal, make homemade granola and use it as your cereal. I find it to be much MUCH more filling and stays w me throughout the morning. It's also a lot cheaper than store bought cereal. It is kind of the difference between grabbing a loaf of bread off the shelf and one that you bake at home...there is just no comparison!

i'm going to add back whole grains. home made whole wheat pasta, home made bread. low/no sugar whole grain cereals with low fat dairy.

AnvilHead

Here's a thread with solid, sensible advice on setting your macros:

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

LishieFruit89

Honestly I struggling losing weight, but two weeks ago my wife being a nurse encouraged me to try something she learned about and offers her patients. It is called Take Shape for Life and I eat 6 small meals a day, keeping my metabolism going all the time. 5 meals are prepackaged... and they don't taste bad. 1 meal is called lean and green, I eat meat and vegetables and or salad. I feel full most of the time because I eat often and because the prepackaged food, 70 to choose from, is high in protein. This is the web site for it... swansonhealth.tsfl.com if interested?

I have been on it for 14 days and have last weight under a doctors supervision with this program. It has been around and used by doctors for 30+ years but I never heard of it.

Blessings,
adam

In another thread, you said it was from your doctor, not your wife.


OP, if you're not liking how high of a fat goal you have and how little fruit you can eat, don't follow primal.
Eat what you want! Just stay within your calories goal & try to come close to your macros - which you'll probably have to adjust from the primal ratios.

You've got the right idea staying away from the processed stuff.
I would tweak your macros and try it for a month, see where you are weight wise & measurement wise, then continue to adjust

babymaddux

You didnt mention if you have been eating within your BMR? Your exercise sounds like a nice starting point. The macros many people swear by are the "Zone" with 40/30/30 (carb, pro and fat).

for the most part yes. on a few days i've eaten back the exercise calories and i've had maybe 2 blowouts of 2200 cals in the 3 months. i'm usually within 50 calories of my bmr though

babymaddux

i am not one to advise you on the best macros for you.

however, I did notice something in your post that may be beneficial. You seem to like homemade items, as do I. For your cereal, make homemade granola and use it as your cereal. I find it to be much MUCH more filling and stays w me throughout the morning. It's also a lot cheaper than store bought cereal. It is kind of the difference between grabbing a loaf of bread off the shelf and one that you bake at home...there is just no comparison!

thanks, i'll look into that! i prefer knowing what's in what i eat, so if i make it, i can be pretty sure i know what i'm swallowing.