"healthy eating" is such a baffling concept!!!!
Bekarington
Posts: 85 Member
Hello!
I'm 314lbs, I want to eat healthily and lose weight, but there are so many different ideas of "healthy eating" out there, I hardly know where to start!
I was told that protein fills you so I made mini egg and bacon muffins for my breakfast, but then someone else told me I should be having carbs on a morning, so I switched to porridge.
For lunch I had salads, then low calorie sandwiches (with thins instead of bread), but I've been told I should eat a big meal!
One min people tell you to cut out carbs, next they say not too, then I should reduce my fat, but shouldnt eat reduced fat food.
I try and only eat 1300 calories a day, but people I know (who are slimmer than me) say I should be eating more than that if I'm going to the gym, but eating that amount seems to help drop the pounds.
I JUST WANT TO EAT WELL AND LOSE WEIGHT! but it's a minefield of advice!!!!
on top of that, people see me going to the gym keep talking about pre and post workout snacks/drinks!? it's all baffling!
I'm 314lbs, I want to eat healthily and lose weight, but there are so many different ideas of "healthy eating" out there, I hardly know where to start!
I was told that protein fills you so I made mini egg and bacon muffins for my breakfast, but then someone else told me I should be having carbs on a morning, so I switched to porridge.
For lunch I had salads, then low calorie sandwiches (with thins instead of bread), but I've been told I should eat a big meal!
One min people tell you to cut out carbs, next they say not too, then I should reduce my fat, but shouldnt eat reduced fat food.
I try and only eat 1300 calories a day, but people I know (who are slimmer than me) say I should be eating more than that if I'm going to the gym, but eating that amount seems to help drop the pounds.
I JUST WANT TO EAT WELL AND LOSE WEIGHT! but it's a minefield of advice!!!!
on top of that, people see me going to the gym keep talking about pre and post workout snacks/drinks!? it's all baffling!
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Replies
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Pick a reasonable macro allocation and calorie deficit. Take into account any medical conditions. Then eat stuff you like, when you like, how you like, to meet that allocation and deficit. Be patient. Win.0
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The one thing that is a certainty is that you need to eat less than you burn to lose weight.
If you have no medical issues to take into consideration then EVERYTHING else is preference.
Generally speaking protein and fat will fill you up, but you don't have to 'cut carbs' to enable you to get enough fat and protein.
Meal timing and size is preference - do whatever fits your daily routine best, be that 1 or 17 meals per day.
MFP works. Set it to lose 2lb per week, do a bit of regular exercise and you WILL lose weight.0 -
eat what you want, stay in a deficit and lose weight.
It is that simple...no set of rules to follow except what you make for yourself.0 -
DeguelloTex wrote: »Pick a reasonable macro allocation and calorie deficit. Take into account any medical conditions. Then eat stuff you like, when you like, how you like, to meet that allocation and deficit. Be patient. Win.
Agree. Many people have different goals so you get differing opinions. Find a reasonable calorie goal and the items you like to eat. If it is not satisfying enough, add more fiber and protein and remember to drink water/low calorie liquids.
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This. There are no rules to follow. Different people feel full eating different things. Try different eating habits and see what works for you. I personally end up skipping breakfast because it helps me stay in my calorie goal later in the day. Should you do that? Only if eating breakfast makes you ravenous an hour later, and leads to you over eating throughout the day.DeguelloTex wrote: »Pick a reasonable macro allocation and calorie deficit. Take into account any medical conditions. Then eat stuff you like, when you like, how you like, to meet that allocation. Be patient. Win.
Many people claim they've found "the one true way" to weight loss. It all boils down to eating less than you burn. Try different methods, but for the most part, you should have a good idea of the kinds of food you enjoy eating as well as what types of food make you hungrier.
As for "healthy", consider your overall diet, and I would suggest mostly whole, nutrient dense foods, and smaller portions of foods that are more calorie dense. I also found prelogging my day really helps me stay within my goal.0 -
spittingpink wrote: »I was told...then someone else told me.... I've been told I should...people tell you...next they say...then I should... but shouldnt...people I know ...say I should...people see me...
Your weight loss is about YOU not them. Advice that works for someone else is in no way guaranteed to work for you especially if they've never been obese. If you're confused about how many calories is a good starting point or what kind of fat/carb/protien balance makes sense for you, seek advice from professionals and people who have been where you are now and have succeeded.0 -
There are a lot of ideas about nutrition out there. Most approaches to weight loss will work, but ONLY because those approaches create a calorie deficit. Meaning you eat fewer calories than what you burn (daily living burn, not just exercise).
Protein does help to fill you up, but some people prefer carbs in the morning. It should be solely based on your preference. I don't eat breakfast at all, because I'm not hungry enough to want to use up my calories in the morning. People often say that skipping breakfast will hinder weight loss; I'm evidence that is not true. If you want to eat breakfast, you should eat what you want that helps to fill you up.
I eat a smaller lunch also, usually, because I really like going into my evening with about 800-900 calories leftover. I enjoy a big dinner with room for snacking/dessert in front of the TV. It's common nutritional "knowledge" that you aren't supposed to eat a big dinner or eat after 6pm. I do both of these things and have lost about 30 lbs and am very healthy.
On reduced fat - I only choose reduced fat when it helps me buy a lower calorie option of something. I don't buy reduced fat because of the fat content itself.
Meal timing doesn't matter to weight loss or health. How much protein, carbs, or fat you eat in a meal does not matter to weight loss or health. Your health is determined by your overall diet and lifestyle.
As far as your calorie intake of 1300 - if that is sustainable for you, you are eating enough, and you are properly fueling your body, then there is no reason you need to increase that. If you want to add more calories and accept a slower weight loss, that is perfectly fine too. I don't know your stats, so I can't really comment further on what your appropriate calorie goal would be. I don't use pre/post workout snacks or drinks because I have not found that I need them. Again, personal preference.
It's said often on these forums and it's true: the only thing that matters to weight loss is calories in vs calories out. There are many examples of people who went on all-Twinkie diets or McDonalds diets and lost weight by staying in a calorie deficit. If your goal is to also be healthy, as it seems to be in your case, then you want to make sure you're getting adequate nutrition from your overall diet. You also want to incorporate exercise for fitness.
Just don't let what works for others dictate how you approach your own weight loss and health. You'll be much saner and happier if you find what works for you.
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I have already lost over 40lbs (in fact last year lost 75lbs, but put some back on when I learned to drive), and I did that by eating no more than 1300cals per day and doing lots of works outs at home and walking.
This time, I'm going to the gym 3 times a week and burning around 1000cals per session (have a fitbit HR which calculates burn by heart rate), so on the gym days, I wonder if it is safe for me to still eat 1300? should I be eating more? if so, what foods are best?
People say it's easy, yes, it is really easy to lose weight, however, knowing that you are giving your body the right mix of what it needs and the right amount is more difficult to judge!0 -
It's unlikely that you're burning 1000 calories per session unless you're doing a lot of steady state cardio. A lot. A heart rate monitor likely isn't accurate for anything else.
You don't necessarily need a "right mix." You need enough protein to maintain muscle and enough fat to allow your body to do its thing. Beyond that, it's what you like and what works for you. It's nowhere near as complicated as the people around you make it sound.0 -
DeguelloTex wrote: »It's unlikely that you're burning 1000 calories per session unless you're doing a lot of steady state cardio. A lot. A heart rate monitor likely isn't accurate for anything else.
You don't necessarily need a "right mix." You need enough protein to maintain muscle and enough fat to allow your body to do its thing. Beyond that, it's what you like and what works for you. It's nowhere near as complicated as the people around you make it sound.
All of this is very true!0 -
You think the eating advice is complicated, wait'll you ask about cardio vs. weight lifting! (Kidding.)
Just stay under that calorie goal. Lose the weight slowly so that your new habits & portions can take hold. Eat foods that you enjoy. Always be learning, but think for yourself.0 -
spittingpink wrote: »I have already lost over 40lbs (in fact last year lost 75lbs, but put some back on when I learned to drive), and I did that by eating no more than 1300cals per day and doing lots of works outs at home and walking.
This time, I'm going to the gym 3 times a week and burning around 1000cals per session (have a fitbit HR which calculates burn by heart rate), so on the gym days, I wonder if it is safe for me to still eat 1300? should I be eating more? if so, what foods are best?
People say it's easy, yes, it is really easy to lose weight, however, knowing that you are giving your body the right mix of what it needs and the right amount is more difficult to judge!
If you are feeling like you need to eat more on those gym days, eat more but don't eat back all of those calories because they could be wrong.
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Eating "healthy" is different for everybody. Just remember that you are not making a big change in your life, you are making a series of small changes that will last for the rest of your life.
I started out by just making sure I was eating regular meals made from nutrient dense foods: lean meat, veggies, fruit, eggs, dairy, whole grain breads, etc. After six weeks of that, I had already lost a decent amount of weight so I started counting calories (I found MFP at this time) but didn't worry about the macros. A few weeks later, I started watching my macros to make sure I got the right balance FOR ME of protein, fat, carbs.
As you progress, you will figure out what works for you. If you have any medical conditions (like diabetes where you need to lower your carbs or kidney issues where you may need to lower your protein, or high blood pressure where you may need to watch the sodium) adjust your macros for that, otherwise let your definition of "healthy eating" fit what makes you happy, satisfied, and gives you enough energy for the day. Listen you your body, it will tell you what makes you the healthiest.
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spittingpink wrote: »I have already lost over 40lbs (in fact last year lost 75lbs, but put some back on when I learned to drive), and I did that by eating no more than 1300cals per day and doing lots of works outs at home and walking.
This time, I'm going to the gym 3 times a week and burning around 1000cals per session (have a fitbit HR which calculates burn by heart rate), so on the gym days, I wonder if it is safe for me to still eat 1300? should I be eating more? if so, what foods are best?
People say it's easy, yes, it is really easy to lose weight, however, knowing that you are giving your body the right mix of what it needs and the right amount is more difficult to judge!
As far as 'healthy' goes I just think along the lines of a few portions of fruit and veg a day and some decent quality meat that looks like what it is - so a chicken breast over a chicken Kiev, pork chop over a sausage etc etc. do that 80% of the time, eat Ice cream and cakes the rest, and you won't go far wrong.0 -
I think, for you, you'll need to experiment with what works. What makes you fuller longer? I have those mini egg quiches every day for work, then an egg sandwich at the weekends with those sandwich thins. The protein in both make it so I can make it to lunch without wanting to eat my arm. Oatmeal (or porridge) made it so I was hungry by 10am. Lunch's are typically salads with meat or soup (broth based, lots of veggies and protein added) that I make at home on Sundays. Dinners are a protein (about 4-6 oz serving), a vegetable, and SOMETIMES a potato or rice. I say sometimes because it's maybe 2-3 days a week that I'll bother with it. Then before bed I'll have cereal or popcorn.
I'm 5'11 and 150 and eat 1500 to lose 1/2 lb a week, so I feel at your size you could eat MUCH more than 1300 calories if you are working out.
You don't necessarily NEED to eat healthy to lose weight. You just need to find what kinds of food fit into your day better than others. My daily routine took years of trail and error. Weighing/measuring your food is essential for success. I know for me, portion size was a HUGE issue for me. It wasn't what I was eating, it was how much and how often.0 -
DeguelloTex wrote: »It's unlikely that you're burning 1000 calories per session unless you're doing a lot of steady state cardio. A lot. A heart rate monitor likely isn't accurate for anything else.
I weigh over 300lbs and do over an hour of cardio. my understanding is the bigger you are the harder your heart has to work, hence burning more calories.
I know that as I've lost weight, that number drops and that friends who a much lighter than me get no where near that figure.
THough I realise that like logging food here, the calories burned isn't an exact figure, the fitbit takes into account my BMR, the activity recorded by it and my heart rate, which I figure is gonna be as accurate as I can get.
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I started watching my macros to make sure I got the right balance FOR ME of protein, fat, carbs.
Can I ask how people know that? I have no idea what is the right about for me? the only health concern is gallstones but they only bother me if I eat take away food, which isn't an issue with my healthy eating now. other than that I have a clean bill of health, I'm just too fat! lol
With that in mind, how do I go about understanding what macros balance is right for me?0 -
spittingpink wrote: »
on top of that, people see me going to the gym keep talking about pre and post workout snacks/drinks!? it's all baffling!
For elite athletes, pre and post workout foods and drinks are essential. Most of us are not elite athletes so we don't need to think about this. Make sure you are staying hydrated, especially if you sweat, but sports drinks are not even necessary for that for the average person. Otherwise, eat when you want. I have a protein bar mid afternoon for a snack, whether I am going to work out or not. On workout days, I go to the pool and swim for 1.25 miles, then take an hour water aerobics class right afterwards. It is a really good workout but I never feel like I need to eat right after. In fact, I don't WANT to eat right after, especially if I decide to walk to the gym which is a 4 mile round trip.
Again, don't listen to others. Listen to your body and what it is telling you it wants. I appreciate that you want to do everything right. The problem is that there is no one right way to do everything. you just have to figure out what is right for you.
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I weighed 335 when I started. It's very, very unlikely you're burning 1000 calories per session in anything close to one hour.spittingpink wrote: »DeguelloTex wrote: »It's unlikely that you're burning 1000 calories per session unless you're doing a lot of steady state cardio. A lot. A heart rate monitor likely isn't accurate for anything else.
I weigh over 300lbs and do over an hour of cardio. my understanding is the bigger you are the harder your heart has to work, hence burning more calories.
I know that as I've lost weight, that number drops and that friends who a much lighter than me get no where near that figure.
THough I realise that like logging food here, the calories burned isn't an exact figure, the fitbit takes into account my BMR, the activity recorded by it and my heart rate, which I figure is gonna be as accurate as I can get.
ETA: If I'd really been able to lose 1000 calories from an hour of cardio, my weight loss would have been outrageously faster than it was.
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spittingpink wrote: »I started watching my macros to make sure I got the right balance FOR ME of protein, fat, carbs.
Can I ask how people know that? I have no idea what is the right about for me? the only health concern is gallstones but they only bother me if I eat take away food, which isn't an issue with my healthy eating now. other than that I have a clean bill of health, I'm just too fat! lol
With that in mind, how do I go about understanding what macros balance is right for me?
Start off with the MFP defaults. They are a great average for most people. As time goes on, you may want to play with them a little. Maybe drop your carbs 5-10% and add to protein and/or fat. Or drop your protein a little if you find you need more energy. Each change should be done for a couple of weeks to see how it makes you feel.
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You could start with someone like .6g of protein per pound of lean body mass, 25% of calories from fat, and the rest from carbs. Adjust as you like.spittingpink wrote: »I started watching my macros to make sure I got the right balance FOR ME of protein, fat, carbs.
Can I ask how people know that? I have no idea what is the right about for me? the only health concern is gallstones but they only bother me if I eat take away food, which isn't an issue with my healthy eating now. other than that I have a clean bill of health, I'm just too fat! lol
With that in mind, how do I go about understanding what macros balance is right for me?
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For elite athletes, pre and post workout foods and drinks are essential. Most of us are not elite athletes so we don't need to think about this.
thank you earlnabby! that is kinda what my gut feeling was! I mean I'm all up for it it it keeps me for being too sore if I've really pushed myself, but I just didn't feel like this trend of ramping myself up with chemicals was necessary!
Think as a bigger person it's hard to listen to your body as you've spent so long ignoring it, or taking the message the wrong way.0 -
DeguelloTex wrote: »
I weighed 335 when I started. It's very, very unlikely you're burning 1000 calories per session in anything close to one hour.spittingpink wrote: »DeguelloTex wrote: »It's unlikely that you're burning 1000 calories per session unless you're doing a lot of steady state cardio. A lot. A heart rate monitor likely isn't accurate for anything else.
I weigh over 300lbs and do over an hour of cardio. my understanding is the bigger you are the harder your heart has to work, hence burning more calories.
I know that as I've lost weight, that number drops and that friends who a much lighter than me get no where near that figure.
THough I realise that like logging food here, the calories burned isn't an exact figure, the fitbit takes into account my BMR, the activity recorded by it and my heart rate, which I figure is gonna be as accurate as I can get.
Agreed. I was close to 300lb. when I started my water aerobics and I was burning around 700 calories per hour of fairly vigorous activity (according to the MFP database which overestimates the burn which means I was burning closer to 400-500)
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If you don't have any medical conditions eat what you want. If I were you I would be more concerned about why I gained weight back after last year's loss. No body wants to be dieting forever. So there is no point in losing weight if you're going to gain it back. Find a regular eating routine that you can do forever. Stop thinking of it as a diet or a short term thing. You're never going to be able to go back to the way you ate before. From now on you are ALWAYS going to be eating less. So eat the foods you like and simply train yourself what smaller portions look like until it becomes second nature. And honestly it's the same thing when it comes to working out. During that time you gained the weight back...did you stop working out. If you did stop then I would put less emphasis on it this time around. Instead find a simple routine that you don't mind doing that just gets you more active.
My point is you don't want to make extreme changes that you can't stick to forever. Otherwise if that was why you lose weight you'll simply gain it back when you grow tired of it. Find a way of eating and an activity level that you enjoy. You are in this for the long haul.0 -
DeguelloTex wrote: »I weighed 335 when I started. It's very, very unlikely you're burning 1000 calories per session in anything close to one hour.
What is an accurate way of measuring calories burned?
I really like the idea of calories in vs calories out, as I know it means that if there is the odd time I want to indulge, I can put in extra effort to mean it doesn't make too much of a dent in my progress.
I strongly believe that for me, for this to be sustainable long term, I can't just cut out all the bad things I like, but if I can have a little treat, every now and then and put extra effort in then that will help me stick at this for life!0 -
spittingpink wrote: »DeguelloTex wrote: »I weighed 335 when I started. It's very, very unlikely you're burning 1000 calories per session in anything close to one hour.
What is an accurate way of measuring calories burned?
I really like the idea of calories in vs calories out, as I know it means that if there is the odd time I want to indulge, I can put in extra effort to mean it doesn't make too much of a dent in my progress.
I strongly believe that for me, for this to be sustainable long term, I can't just cut out all the bad things I like, but if I can have a little treat, every now and then and put extra effort in then that will help me stick at this for life!
Many people have been successful using fitbit. Don't over complicate it right now. You already have a lot going on. If you find that you are not losing weight, then drop your calorie goal and let fitbit continue to feed the calories.0 -
spittingpink wrote: »DeguelloTex wrote: »I weighed 335 when I started. It's very, very unlikely you're burning 1000 calories per session in anything close to one hour.
What is an accurate way of measuring calories burned?
I really like the idea of calories in vs calories out, as I know it means that if there is the odd time I want to indulge, I can put in extra effort to mean it doesn't make too much of a dent in my progress.
I strongly believe that for me, for this to be sustainable long term, I can't just cut out all the bad things I like, but if I can have a little treat, every now and then and put extra effort in then that will help me stick at this for life!
For non step based activities, I log them and use the MFP database but only log half the time I did it because MFP overstates the burn. Some log all of the time but only eat back 1/2 of the calories earned. I have an activity tracker that is pretty close to accurate for my walking calories burned so I don't log any step based activity.
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spittingpink wrote: »For elite athletes, pre and post workout foods and drinks are essential. Most of us are not elite athletes so we don't need to think about this.
thank you earlnabby! that is kinda what my gut feeling was! I mean I'm all up for it it it keeps me for being too sore if I've really pushed myself, but I just didn't feel like this trend of ramping myself up with chemicals was necessary!
Think as a bigger person it's hard to listen to your body as you've spent so long ignoring it, or taking the message the wrong way.
Pre and post workout nutrients can help you burn more calories, help with recovery to burn more calories in next session. I personally don't use the but I will say they do have a place in someones' routine.0 -
Realistically, I'd suggest starting with figuring that your actual burn is half of the reported burn. As you progress, you'll start to see whether eating back half of the reported calories keeps you on track, makes you lose too quickly, or makes you lose too slowly. Then adjust what you eat to compensate.spittingpink wrote: »DeguelloTex wrote: »I weighed 335 when I started. It's very, very unlikely you're burning 1000 calories per session in anything close to one hour.
What is an accurate way of measuring calories burned?
I really like the idea of calories in vs calories out, as I know it means that if there is the odd time I want to indulge, I can put in extra effort to mean it doesn't make too much of a dent in my progress.
I strongly believe that for me, for this to be sustainable long term, I can't just cut out all the bad things I like, but if I can have a little treat, every now and then and put extra effort in then that will help me stick at this for life!
All online calculators, all activity bands, all lists of exercises, are pretty generic starting points. Some might be less inaccurate than others, but the ultimate arbiter for you is your body and your results. The calculators, etc. are reasonable starting points, but they aren't gospel. Your particular results are.
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spittingpink wrote: »DeguelloTex wrote: »I weighed 335 when I started. It's very, very unlikely you're burning 1000 calories per session in anything close to one hour.
What is an accurate way of measuring calories burned?
I really like the idea of calories in vs calories out, as I know it means that if there is the odd time I want to indulge, I can put in extra effort to mean it doesn't make too much of a dent in my progress.
I strongly believe that for me, for this to be sustainable long term, I can't just cut out all the bad things I like, but if I can have a little treat, every now and then and put extra effort in then that will help me stick at this for life!
If you enter your numbers into MFP, I would log 1/2 of what the burn estimate was. If you are doing constant cardio as your exercise of choice, you can invest in a HRM, but just keep in the back of your mind that those are still estimates.0
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