I keep trying and trying to follow my caloric intake. Especially sugars. I love drinking water.

Dawnmb2016
Dawnmb2016 Posts: 7 Member
edited November 2024 in Getting Started
I drink lots of water. I'm trying to keep sugars down and carbs. I had an emergency hysterectomy at 38, neck surgery at 45, a major back surgery at 45 3 months after the neck surgery. The back problem took 6 years until I got a second opinion. During those years I kept trying to walk and hike but always ended up laid out the next day. During the years from hysterectomy to neck surgery I also quit smoking and put on weight. Now still in pain and possible neck surgery in my future. I'm not a big eater. I usually eat healthy compared to the house. I went through my fiancé killing himself in our bedroom with his gun and I got to him first since his dad, our son and I were just downstairs. I have ptsd, depression and ongoing problems with my nerves due to how severely bad my back was it permanently damaged my nerves near my SI joint and permanent sciatic damage. I'm on meds for everything. How do I get myself closer to following my caloric intake? I'm worried about diabetes also because both parents have it. Help. Please

Replies

  • sugaraddict4321
    sugaraddict4321 Posts: 15,898 MFP Moderator
    Wow, that's a lot to go through in a relatively short time. I can't imagine.

    The best way to start is to make sure you're weighing and logging all your foods and drinks accurately. Only then can you know how you're doing at meeting your calorie and macro goals. It can be a daunting task when you start, but take it a step at a time.

    First, weigh all your solids in grams and measure all your liquids in millileters or ounces. Include every pat of butter, every drop of oil, every sprinkle of sugar. Enter the info here on MFP, trying to use the most accurate entries there are. Most of those will have a green check mark by them. If you're in the U.S. you can look for the USDA entries. After a few weeks you will see your eating patterns and can identify changes that need to be made.

    One of the easiest ways to get control of your diet is to stop eating processed/fast foods. If you're making everything yourself, you know what's in it and you can adjust recipes based on your nutritional needs.

    I've found I need carbs in order to feel full and have energy. Instead of eliminating them I try to reduce how much I eat and then add in vegetables for bulk and fiber. I try not to add sugar to anything, but I do love honey in my tea and I love dark chocolate. I try to get most of my sugar from fruits.

    As for exercise, with your neck and back problems I recommend asking your doctor and/or physical therapist for suggestions. You need to take care of those joints and don't want to cause further damage. There's a saying we see a lot here on MFP - Weight loss is in the kitchen, fitness is in the gym. If you want to focus on weight loss first, then getting control of your calories and macros is the way to start.

    Good luck!
  • jemhh
    jemhh Posts: 14,261 Member
    That is a huge amount of stuff to have gone through and still be going through. I am very sorry that you have had to deal with it all.

    My top question is--what calorie level are you aiming at? We get a lot of people who aim at a fast rate of loss (2 lbs a week) because they want the weight gone, pronto. While using a slower rate does mean cutting calories longer, it often makes the process more sustainable from a health and hunger perspective, as well as a general enjoyment of life perspective. I'm wondering if upping your calorie goal could make it easier to stick with.
  • zorander6
    zorander6 Posts: 2,713 Member
    Start with a .5 lb ratio and measure what you eat. Exercise is optional but as suggested above talk to a physical therapist and your doc to see what exercises you can do. Sitting and swinging your legs burns a few calories. Find things that are not painful for you to do long term.

    With as much as you have going on I'd also recommend talking to a counselor/psychologist as they may also have suggestions. Particularly for the PTSD and depression (completely understandable but needs to be treated.) Do not under any circumstances avoid this advice. Getting your head "right" will help everything else. If you have a bad day dieting don't stress it just keep moving.
  • Dawnmb2016
    Dawnmb2016 Posts: 7 Member
    Wow, that's a lot to go through in a relatively short time. I can't imagine.

    The best way to start is to make sure you're weighing and logging all your foods and drinks accurately. Only then can you know how you're doing at meeting your calorie and macro goals. It can be a daunting task when you start, but take it a step at a time.

    First, weigh all your solids in grams and measure all your liquids in millileters or ounces. Include every pat of butter, every drop of oil, every sprinkle of sugar. Enter the info here on MFP, trying to use the most accurate entries there are. Most of those will have a green check mark by them. If you're in the U.S. you can look for the USDA entries. After a few weeks you will see your eating patterns and can identify changes that need to be made.

    One of the easiest ways to get control of your diet is to stop eating processed/fast foods. If you're making everything yourself, you know what's in it and you can adjust recipes based on your nutritional needs.

    I've found I need carbs in order to feel full and have energy. Instead of eliminating them I try to reduce how much I eat and then add in vegetables for bulk and fiber. I try not to add sugar to anything, but I do love honey in my tea and I love dark chocolate. I try to get most of my sugar from fruits.

    As for exercise, with your neck and back problems I recommend asking your doctor and/or physical therapist for suggestions. You need to take care of those joints and don't want to cause further damage. There's a saying we see a lot here on MFP - Weight loss is in the kitchen, fitness is in the gym. If you want to focus on weight loss first, then getting control of your calories and macros is the way to start.

    Good luck!

  • Dawnmb2016
    Dawnmb2016 Posts: 7 Member
    Thank you for your ideas. I'm aiming for 1.5lbs a week. I'm not a sugar junkie. My coffee I drink black honey in tea. I use cinnamon to also flavor tea or coffee. I don't have anything to weigh my foods. I do have the 21 day fix containers and video. Dr made me stop the video and only walk. I prepare all food at home. I walk my Great Pyrenees and also I train him. I do yard work and housework including cooking. So from this what would you recommend. How long did it take everyone to lose their weight and how much weight were you trying to lose if you don't mind my asking? Also do you find this app to be the best one you used while losing or did you use more than one app?
    Tyia
  • Orphia
    Orphia Posts: 7,097 Member
    If you have 75+ lbs to lose 2 lbs/week is ideal
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal
    If you have 25-40 lbs to lose 1 lbs/week is ideal
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal

    I lost 80 lbs in 12 months using the above as a guide. I've maintained my goal weight since April.

    I ate whatever I felt like, within my calorie limit. I used My Fitness Pal, logging everything, and weighing the foods high in calories.

    I ate back 50-75% of my exercise calories while I was losing weight.

    In maintenance for 7 months, I've been eating back 100% of my exercise calories (calculated by my Fitbit Charge HR).

    I did a lot of walking, then fell in love with running at age 48. I'm the happiest and healthiest I've ever been.
  • Dawnmb2016
    Dawnmb2016 Posts: 7 Member
    Very helpful. Thank you
This discussion has been closed.