"healthy eating" is such a baffling concept!!!!

spittingpink wrote: »

earlnabby 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.

I agree with you. I was almost your weight when I started (311 lb) and I was forced to start learning because of a diagnosis of severe anemia. During all of the testing, I was also found to be T2dm. Don't over think this and don't overcomplicate it. Unless you have a specific reason to watch certain foods, just play around with different combinations and different aspects of when to eat. Face it, at the weight you are and I used to be, we are nowhere close to being elite athletes and so the fancy science is more than we need to think about. We just need to make sure we are getting a good balance of nutritious foods with a few treats worked in to keep us sane and happy.

spittingpink wrote: »

Azexas wrote: »

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.

I NEVER use MFP to track calories burned as it's basically just guess work and doesn't factor in how much effort you make.

I bought a Fitbit Charge HR so that I could track my effort based on heart rate, steps and my bmr as I figured that would be closer to accurate.

Whoops- I must have missed that further up thread- my apologies.

I have found the Fitbits to be more accurate for my calories burned for the day. And the more you wear it, the more accurate it becomes.

spittingpink wrote: »

once I've dropped enough to not scare children in a swimsuit (and after my wedding when I'll not be as skint!) I'll join a gym with a pool and have another fun thing to

The hardest thing I had to do was squeeze my almost 300 lb. body into a swimsuit to take a water aerobics class. I could not walk even a half block because of back problems so I needed to do something, and this class was designed for people with back problems. After the first class, I realized NOBODY CARED! Don't let the desire to be slimmer first keep you out of the pool if that is something you want to do. Remember, people of all shapes and sizes are walking around in shiny lycra wearing condoms on their heads. Nobody is going to look at you.

I'm going to throw this out there, but if you were really only eating 1300 calories, you would be losing 5 pounds a week or something at your size. I think you're underestimating how much you are eating.

So before changing anything, start logging accurately.

Other than that, it's whatever works for you. Some people like breakfast, some don't, some eat more at night, some don't, some will be full with toast for breakfast, some need protein and fat... Typically, protein, fat, and fiber is what helps keep you full.

But to eat 'healthy'? Meet your protein, fat, and fiber macros, and have at least 5 servings of fruit and veggies a day.

lmjohnson110 wrote: »

Make sure that everything you eat is high protein, high fiber. Get at least 40 grams of fiber every day, start with at least .6 grams of protein per pound (I eat closer to 1 gram per pound, but it's a lot). Eat healthy fats like nuts or avocados. I make a ton of fresh guacamole and eat it on everything. Don't eat back all your exercise calories, especially if you're using FitBit. Get a HRM with a strap, and even then don't eat all the calories back. Weigh EVERYTHING. Train with weights (and use the ones you can't lift more than 10x).

This is the kind of stuff you can mostly ignore. Maybe you hate guacamole (crazy talk) or nuts. Doesn't matter. Just because those food ideas work for one poster doesn't mean they'll work for you. Be concerned with what works for you.

lmjohnson110 wrote: »

Make sure that everything you eat is high protein, high fiber. Get at least 40 grams of fiber every day, start with at least .6 grams of protein per pound (I eat closer to 1 gram per pound, but it's a lot). Eat healthy fats like nuts or avocados. I make a ton of fresh guacamole and eat it on everything. Don't eat back all your exercise calories, especially if you're using FitBit. Get a HRM with a strap, and even then don't eat all the calories back. Weigh EVERYTHING. Train with weights (and use the ones you can't lift more than 10x).

While protein and fiber are both important for health, there is no reason why EVERYTHING we eat has to contain high levels of protein and fiber. Even avocados don't have that much protein, so recommending them directly contradicts your first piece of advice.

spittingpink wrote: »

Francl27 wrote: »

I'm going to throw this out there, but if you were really only eating 1300 calories, you would be losing 5 pounds a week or something at your size. I think you're underestimating how much you are eating.

So before changing anything, start logging accurately.

I think I log very accurately, I weigh almost everything and check packaging rather than trusting what MFP says as some of them are inaccurate.

I lost 6.8 last week and previously have lost between 3-6lbs a week, yes this is rapid, however, I will only lose weight at this rate for a short time, from previous experience, once I get down to the 270lbs mark it slows and as I fear saggy skin, I will slow down my rate as soon as I see that happen, as I know that is often attributed to rapid weight loss.

I would recommend slowing down to 2 lb a week right now (3 at the most). You are laying the foundation for the future and, while it can be frustrating to be losing slowly, it is the best thing for long term success.

spittingpink wrote: »

earlnabby wrote: »

I would recommend slowing down to 2 lb a week right now (3 at the most). You are laying the foundation for the future and, while it can be frustrating to be losing slowly, it is the best thing for long term success.

You're probably right, but it's a nice boost to start from and part of me is REALLY keen to get back down to my lowest point and start from there, like if I can shift the 40lbs I put back on, I can start a more regular routine, probably up my calories a little. I'll see how I go, it might be that I don't drop that much this week or the next, just have to keep figuring it out! lol

OK. I won't nag but just be aware of the potential pitfalls. I understand where you are coming from and you are young enough that you can do a few more things that we old farts should not do.

spittingpink wrote: »

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!

Don't make it too complicated.

Losing weight is about eating less than you burn (mostly just from living) in a day. MFP is really good at finding that number, so I'd start by giving MFP your information (as I assume you have) and following the calorie goal you get.

MFP also gives some nice, basic macro guidelines (this is protein, fat, carbs). There's a wide range of what works here, so don't go nuts trying to follow it (if you try to meet any of them, focus on getting at least that much protein). What often works better is to understand your own diet and when you are feeling satisfied and when hungry and then looking at stuff like protein, fat, and carb grams and adjusting.

As for eating healthy, it's really simple and people just try to make it more complicated in either (a) a search for tricks and a way to cheat the system and lose without worrying about calories or find a scapegoat (this does not work), or (b) to scare you into thinking you need to pay for some diet plan.

Think about what you knew as a grade schooler. A balanced meal involves some protein, some vegetables, and maybe something else (like a starch, such as potatoes, or legumes (beans) or some fruit or more vegetables). The something else is about making the meal extra satisfying and enjoyable to you and about energy. Generally, you want enough protein (found in meat, eggs, dairy, as well as legumes and grains to a lesser degree), and a good many vegetables, with fruit also good. Fiber is good, so if you like them try to switch from more processed to whole grains--they are more filling for many. Eat high calorie, lower nutrient extras (like chips or sweets) in smaller amounts and when they fit in your calories. Stuff like that.

You also might want to think about including some leaner proteins, although a wide range are fine, since that's an easy way to get enough protein without jacking up calories. It kind of depends on your preferences and how you currently eat.

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.

It really doesn't matter--experiment with different things and see what keeps you most full. I usually eat a lower carb breakfast (mostly eggs and veggies), but on occasion eat oatmeal, and I find both equally filling.

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!

No, what you ate was fine, if you felt full enough. Meal timing doesn't really matter except to how it helps you stick with it.

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.

Yeah, try to block out all this. SOME people are less hungry if they eat fewer carbs, but others need carbs to feel satiated or are less hungry if they get lots of fiber (generally from carbs). Don't overthink it, but keep with your original plan and then see how you are feeling after a week. Are you generally satisfied and hitting your calories? Or are you feeling hungry at certain times or overeating? If the latter, you change some things up -- having the log makes that really easy and kind of fun.

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.

What does MFP tell you? The MFP plan is to eat your goal if you don't exercise and then add more calories back in if you do exercise. You will want to eat probably 50% of the MFP calorie estimates for exercise at first, though, as they can be high, especially if you are new to exercise.

Ignore the pre- and post-workout drinks stuff. That's like more of an advanced thing (and unnecessary even then).