Drop the Pop (soda) + a couple thoughts
heather240
Posts: 27 Member
I'm really struggling with making a lifestyle change. Its only been about a week and I'm trying not to beat myself up but I'm a self-defeating pessimist.. So its hard. I really do want this. Mostly for my health.
Its been 7 whole days since I've cut back on the pop. I had 20oz of pop Wednesday but I haven't had it at all in my house. I was drinking 2ltr to 3ltrs a day. Yes really. My a1c is ranging from prediabetes to diabetes and back for the last few readings. I'm suffering from a few health conditions.. How long does it take to really get over the fatigue I'm feeling? I'm drinking crystal light tea.. So I'm getting the caffeine. I hate to admit that I've caught myself a cpl time drinking from my maple syrup bottle!! (Didn't log those episodes) my first night of logging I had to go back and edit cause I downed 5 brownies. I don't really eat much "junk" food.. Cakes chips ice cream type stuff. But I don't eat healthy either. Actually I'm deficient in vit D folate and b-12.. That's the only ones they tested. I haven't truly had 3 meals a day in about 20yrs. Pop. Pop. Pop. Late massive dinner. Pop pop pop. I also feel like my digestion has taken a dive since I've cut back on the pop. Any advice would help from people who've been there. I don't want to fail again. I have so many hurdles. But I'm still trying. First the pop. Then I need diet help. Exercise is a whole other story. Thank you for reading and for any advice.
Its been 7 whole days since I've cut back on the pop. I had 20oz of pop Wednesday but I haven't had it at all in my house. I was drinking 2ltr to 3ltrs a day. Yes really. My a1c is ranging from prediabetes to diabetes and back for the last few readings. I'm suffering from a few health conditions.. How long does it take to really get over the fatigue I'm feeling? I'm drinking crystal light tea.. So I'm getting the caffeine. I hate to admit that I've caught myself a cpl time drinking from my maple syrup bottle!! (Didn't log those episodes) my first night of logging I had to go back and edit cause I downed 5 brownies. I don't really eat much "junk" food.. Cakes chips ice cream type stuff. But I don't eat healthy either. Actually I'm deficient in vit D folate and b-12.. That's the only ones they tested. I haven't truly had 3 meals a day in about 20yrs. Pop. Pop. Pop. Late massive dinner. Pop pop pop. I also feel like my digestion has taken a dive since I've cut back on the pop. Any advice would help from people who've been there. I don't want to fail again. I have so many hurdles. But I'm still trying. First the pop. Then I need diet help. Exercise is a whole other story. Thank you for reading and for any advice.
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Replies
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Log everything
Switch pop to calorie free drinks, which can include diet pop if you wish
Log everything
Your health will improve when you drop the excess weight
You drop the excess weight by eating fewer calories than you use
Everything else is just noise16 -
Start moving more ..get a pedometer (you don't need a fancy one) and walk rather than drive or take the bus ..walk around the block, walk up the stairs
And log
Exercise can come later9 -
I think focusing on eating healthier and doing things for your health, and even the overwhelmingly ambitious idea of lifestyle changes, is what's making lifestyle changes so hard. To make something stick, it has to feel good. You can't just cut out something you like without replacing it with something else you like. You need to get in more real food. Why not go back 20 years and eat three meals a day again. You know how to do that. If something about it made you stop, then just don't do that now.1
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just keep logging and make small changes that can become habits. Logging is essential for accuracy (so you know exactly where your calories are coming from and how many you are actually ingesting) and for being accountable. Its not about guilt, its more about just being honest. It is valid, useful and valuable information.
Pop packs a real bang calorie wise and it has become such a part of your life that giving it up may not be easy. If you are drinking 2 l of the stuff, obviously that has to change. Diet pop could be a go-between as you transition to better choices (like water). Maybe start with cutting back to one or two pops a day! I have the same problem with coffee, just can't let it go but I have reduced the additives (sugar and cream are limited)
Don't give up, most of us were at the same place you are and had to fight through that same temptation, falling back in a rut and thinking that you cant do this. You can.
I wouldn't worry so much about exercise now, focus your energy on making better choices in the kitchen, planning meals, making conscious choices and building some good habits. The weight will come off. Be patient and be consistent.
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Start small and work your way up to the big stuff. As mentioned log everything you eat and drink.
As you said you are trying to cut out pop, start there but substitute it with either the diet version (nothing wrong with that if you like the taste) or something else with no sugar you like the taste of.
Replace those calories from pop with food, if it's too hard to eat at deficit then eat at maintenance calories for a while to get your head around regular meals. Then slowly reduce your intake.
If you find it hard to get to eating three meals a day it doesn't really matter as long as you stick to the calories. If you just want one large meal a day you can do that but I find a good breakfast helps with picking better options throughout the day.
You need to find what works for you without beating yourself up if you have a blip. Just start the next day afresh this is life nobody is perfect at this.
Finally, this is a marathon not a race, and is something you feel you can stick to for life, it takes at least 28 days to break or make a habit2 -
Diet soda is a great alternative to regular and is one of the recommended drinks from the American Diabetes Association.
And as a former pre-diabetic myself, just losing the extra weight by eating at the appropriate calorie deficit for my weight goals, was enough to normalize my glucose numbers. I didn't make a bunch of drastic changes to my diet or start exercising-I just stayed within my calorie parameters, became more active in my daily routine, and then focused on long term adherence. Almost 4 years into maintenance now and still consistently seeing fasting glucose numbers under 100
And I was also a regular soda fiend-switching to diet soda was one of the first things I did when I decided to lose weight, and it cut out a lot of empty calories. I now drink 4-5 cans of diet soda a day and it helps keep me on track!
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Try diet pop if you don't mind the taste - there's no good evidence against it from a health standpoint, but many of us dislike the taste. Otherwise, sparkling mineral water with ice and lemon, or tea and coffee and tisanes without sugar.
You could take vitamin supplements to help you address those deficiencies while you're getting your diet on track. Fish and eggs are good for vitamin D, most animal products for B12, pulses and leafy veg for folate. As well as long term damage, B12 and folate deficiency can cause anaemia right now, with additional symptoms, so you want to address those. The effects of vitamin D deficiency are more likely to be seen further along the line. Excess bodyfat stops your body utilising vitamin D correctly.
Log your deviations from your plan, even if you feel upset about them, like the maple syrup - that's the only way you will have the data to know where you're going wrong. When you've finished this maple syrup bottle, don't buy another.
You say you'd like to be a photographer - get out for a wee walkie with your camera each day, document the changing seasons in your neighbourhood. Being more active is helpful - it doesn't need to be exercise per se.
Don't try to do too much all at once. Incremental changes can have a huge cumulative effect. Don't get discouraged if progress isn't in a straight line, it never is. It's always two steps forward, one back, but you can still get there in the end.3 -
It is really tough out there. The pop addiction is strong, for sure. I quit smoking easily compared to quitting soda and I have been trying for many years to quit soda.
Switching to diet soda is a must if you drink it. I have done that in the past and it works. I think I need to heed my own words, lol. I have weight to lose right away due to a medical condition I currently have.
So what I have been trying is to have my 1 can of regular soda/day. The problem is I also have to quit the sugar and so this strategy is failing because I will have 2 or 3 cans on some days. It is NOT working.
I can't do Crystal Light, tea, etc. due to reflux. So if that is working for you, you are lucky.
Bottom line always is to LOG every morsel of food and drinks. That does help you tweak your diet. Good luck.
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LOG LOG LOG......TELL THE TRUTH TO YOURSELF!5
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Did you go cold turkey? It can be so so hard to break a habit like that! Good on you for getting to a week- that's an awesome accomplishment. I agree with others about adding in diet soda if you are really jonesing. Keep it in moderation and slowly wean yourself off that (or keep the diet soda if you like it! No harm if it fits your daily calorie and food goals)
I can tell you that I'm on the other side. I dropped the soda a few years ago and it was hard at the time. Now that it's gone I do Not miss it at all! I will occasionally treat myself to a tap root beer at a restaurant, but otherwise it just doesn't appeal to me any longer. You can do it and you'll be glad you did!0 -
I think I worded my post wrong.
I've only had 1 20oz bottle of soda in 7 days.
I'm drinking crystal light tea with lemon. Also 1 glass of cranberry juice/day.
However I feel so horribly tired that I'm almost convincing myself to buy some just to feel better. Its that bad. I'm not even craving it. Mentally. But it seems as if my body is.
@kommodevaran i stopped eating breakfast and lunch in school because I was embarrassed to look like a pig in front of ppl. Now I have severe allergies that cause nausea in the first few hours of waking. And I'm sleeping so much that I'm bypassing all but dinner.
@riffraff2112 I'm trying and I don't want to give up. Ty for the encouragement. I don't care for diet pop or plain water. Juice won't help my sugar. So CL it is. Its tolerable
@Duchy82 ty as well for the advice. I'm going to try yogurt in the mornings. I've tolerated it well in the past and maybe a banana.Can you elaborate on deficit and maintenance? I forget what my goal is 12-1300. And I don't quite get the macros yet1 -
heather240 wrote: »I think I worded my post wrong.
I've only had 1 20oz bottle of soda in 7 days.
I'm drinking crystal light tea with lemon. Also 1 glass of cranberry juice/day.
However I feel so horribly tired that I'm almost convincing myself to buy some just to feel better. Its that bad. I'm not even craving it. Mentally. But it seems as if my body is.
@kommodevaran i stopped eating breakfast and lunch in school because I was embarrassed to look like a pig in front of ppl. Now I have severe allergies that cause nausea in the first few hours of waking. And I'm sleeping so much that I'm bypassing all but dinner.
@riffraff2112 I'm trying and I don't want to give up. Ty for the encouragement. I don't care for diet pop or plain water. Juice won't help my sugar. So CL it is. Its tolerable
@Duchy82 ty as well for the advice. I'm going to try yogurt in the mornings. I've tolerated it well in the past and maybe a banana.Can you elaborate on deficit and maintenance? I forget what my goal is 12-1300. And I don't quite get the macros yet
I think you're missing the point though ...why would your goal be so low? What's your height and weight?
Your crystal light is 5 calories a glass...log it
Your cranberry juice, dependent on quantity is 110 calories (8 fluid ounces, but you're probably drinking more) ...log it
If you're excessively tired ..get more sleep, up your activity level, eat sufficient calories, balance your electrolytes
You don't have to eat in the morning if you don't care to
You do have a distorted image of how other people perceive you. I would warrant that nobody would notice if you were eating or not. Perhaps you could get some help to work on those feelings7 -
I stopped drinking pop well before deciding to lose weight. At the time I was drinking six to ten cans of Pepsi each day.
It helped me to change my frame of reference. That is instead of thinking of them as a refreshing beverage I looked at them in terms of sugar content.
It broke down as follows;
41 grams of sugar per 12oz. can of Pepsi
÷ 4 grams of sugar equals a teaspoon
= 10.25 teaspoons of sugar per can
x 8 cans per day
= 82 teaspoons of sugar per day
÷ 16 waking hours per day
= 5.125 teaspoons per waking hour
= 1.28 teaspoons per 15 waking minutes
No one thinks twice about a person almost constantly sipping on a can of Pepsi but imagine someone pulling out a baggie of sugar and eating a teaspoon of it every few minutes. Insane.
Good Luck
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It's nice that you've decided to start changing your life--it's not easy. Your pop habit is hard to kick, but keep at it. I read your profile and it says you drank alot of Coke. That has alot of caffenine. That's why it's harder. The first two weeks will be the worst--you're thru half, so keep going. That's also why you're tired, the caffeine kept you perked up. This will also pass. If you like coffee, have a little of that now and again. As Sue said, log everything. That way you can study what you really eat and drink, and then try adding some new things so you can get those vitamins. I also think supplements are a good thing until you get stabilized. After 2 weeks, if you're still tired you might want to see your doctor. You have gotten great advice from the above posters. Please don't give up now. You can be a success.2
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heather240...I've been where you are. Give yourself two weeks and the headache/tiredness will dissipate. You may find you need a little more sleep too. My first two weeks were really difficult but I pushed through. I started drinking water, though I too never had a taste for it but its good for your health so I did it. When I get up in the morning I drink 10 oz of water, right down, lol, followed pretty closely by to more glasses. I do that so I can get all 64 oz. of water in a day. That way the rest of the day is manageable for me. Then I come to MFP and read and log, then breakfast. I do find that I have to stay busy doing things. I always find something to do. This week I'm going thru my closet, I think I stored everything and its time to say goodbye to it. Later I will take a walk. I am up to a minimum of 1 mile per day, on my bad knees. You can do this. You will find you must change your ways, you need to eat breakfast, lunch n dinner. I never did, I just ate over loaded portions in late afternoon when I was hungry. Now I'm understanding why many healthy people eat 3 meals. I also have a snack or two which I save for late afternoon and evening. Honestly there are still days here and there where I get that tired out feeling so I take a nap then telling myself I'm burning fat so its ok. Kind of a mind game. I also keep some halo tangerines, in the house..sweet and like 80 cal. for 2. Sorry for long post I feel your pain, for me I've been eating better for 3 months and there are now now I feel so great. By the way I'm 65 and arthritic so I was pretty sedentary before. Its like I'm getting my life back. Good luck and feel free to friend me if you want support.3
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heather240 wrote: »I think I worded my post wrong.
I've only had 1 20oz bottle of soda in 7 days.
I'm drinking crystal light tea with lemon. Also 1 glass of cranberry juice/day.
However I feel so horribly tired that I'm almost convincing myself to buy some just to feel better. Its that bad. I'm not even craving it. Mentally. But it seems as if my body is.
@kommodevaran i stopped eating breakfast and lunch in school because I was embarrassed to look like a pig in front of ppl. Now I have severe allergies that cause nausea in the first few hours of waking. And I'm sleeping so much that I'm bypassing all but dinner.
@riffraff2112 I'm trying and I don't want to give up. Ty for the encouragement. I don't care for diet pop or plain water. Juice won't help my sugar. So CL it is. Its tolerable
@Duchy82 ty as well for the advice. I'm going to try yogurt in the mornings. I've tolerated it well in the past and maybe a banana.Can you elaborate on deficit and maintenance? I forget what my goal is 12-1300. And I don't quite get the macros yet
No, you did not word yourself wrong, we get it, totally 100%. BTDT and still going.
You have to make changes and it is not easy. The psychological term for refusing to make those changes is called "cognitive rigidity".
Knowing a thing, can give you power over it. If you know that you are rigid then inform yourself of ways to break rigidity. (We are working on this in my home.)
You mention you are not eating breakfast or lunch, you have to change that. You do not have to eat upon waking but you can plan small snacks at first. Even if you take 1 bite it is a success. Habit formation can take time to change.
All in all, you seem to be on the right path. Log everything. I use a food scale and log grams as often as I can. I have to be really accurate.
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SwankyTomato wrote: »heather240 wrote: »I think I worded my post wrong.
I've only had 1 20oz bottle of soda in 7 days.
I'm drinking crystal light tea with lemon. Also 1 glass of cranberry juice/day.
However I feel so horribly tired that I'm almost convincing myself to buy some just to feel better. Its that bad. I'm not even craving it. Mentally. But it seems as if my body is.
@kommodevaran i stopped eating breakfast and lunch in school because I was embarrassed to look like a pig in front of ppl. Now I have severe allergies that cause nausea in the first few hours of waking. And I'm sleeping so much that I'm bypassing all but dinner.
@riffraff2112 I'm trying and I don't want to give up. Ty for the encouragement. I don't care for diet pop or plain water. Juice won't help my sugar. So CL it is. Its tolerable
@Duchy82 ty as well for the advice. I'm going to try yogurt in the mornings. I've tolerated it well in the past and maybe a banana.Can you elaborate on deficit and maintenance? I forget what my goal is 12-1300. And I don't quite get the macros yet
No, you did not word yourself wrong, we get it, totally 100%. BTDT and still going.
You have to make changes and it is not easy. The psychological term for refusing to make those changes is called "cognitive rigidity".
Knowing a thing, can give you power over it. If you know that you are rigid then inform yourself of ways to break rigidity. (We are working on this in my home.)
You mention you are not eating breakfast or lunch, you have to change that. You do not have to eat upon waking but you can plan small snacks at first. Even if you take 1 bite it is a success. Habit formation can take time to change.
All in all, you seem to be on the right path. Log everything. I use a food scale and log grams as often as I can. I have to be really accurate.
She doesn't have to change how often she eats unless she want to. If she finds it easy to just eat one meal a day that's fine, so long as she gets her calories and nutritional minimums in that window of time
It's called intermittent fasting
Meal timing won't affect her unless she wishes to change her way of eating
Amount of calories will9 -
SwankyTomato wrote: »heather240 wrote: »I think I worded my post wrong.
I've only had 1 20oz bottle of soda in 7 days.
I'm drinking crystal light tea with lemon. Also 1 glass of cranberry juice/day.
However I feel so horribly tired that I'm almost convincing myself to buy some just to feel better. Its that bad. I'm not even craving it. Mentally. But it seems as if my body is.
@kommodevaran i stopped eating breakfast and lunch in school because I was embarrassed to look like a pig in front of ppl. Now I have severe allergies that cause nausea in the first few hours of waking. And I'm sleeping so much that I'm bypassing all but dinner.
@riffraff2112 I'm trying and I don't want to give up. Ty for the encouragement. I don't care for diet pop or plain water. Juice won't help my sugar. So CL it is. Its tolerable
@Duchy82 ty as well for the advice. I'm going to try yogurt in the mornings. I've tolerated it well in the past and maybe a banana.Can you elaborate on deficit and maintenance? I forget what my goal is 12-1300. And I don't quite get the macros yet
No, you did not word yourself wrong, we get it, totally 100%. BTDT and still going.
You have to make changes and it is not easy. The psychological term for refusing to make those changes is called "cognitive rigidity".
Knowing a thing, can give you power over it. If you know that you are rigid then inform yourself of ways to break rigidity. (We are working on this in my home.)
You mention you are not eating breakfast or lunch, you have to change that. You do not have to eat upon waking but you can plan small snacks at first. Even if you take 1 bite it is a success. Habit formation can take time to change.
All in all, you seem to be on the right path. Log everything. I use a food scale and log grams as often as I can. I have to be really accurate.
She doesn't have to change how often she eats unless she want to. If she finds it easy to just eat one meal a day that's fine, so long as she gets her calories and nutritional minimums in that window of time
It's called intermittent fasting
Meal timing won't affect her unless she wishes to change her way of eating
Amount of calories will
Oh yes.
I was assuming she was drinking the 2Liters at work instead of eating. If that is the case you have to replace those calories.1 -
I agree 100% with Sued0nim...
You don't have to change what you eat right now just HOW MUCH. Keep it within your calorie goal. Eventually you will figure out what keeps you satisfied longer and whats worth eating only occasionally.
You will eventually learn to play with your macros to find that sweet spot that keeps you satisfied...for me I found a carb, protein and fat with every meal helps.
When you eat your meals doesn't matter. Some like to eat every 2-3 hrs (I could never do) others eat 2 meals with 2 snacks (me most of the time). Others still eat only once a day. You'll just need to find what works for you.
All that matters is that you stay in a calorie deficit right now and you'll figure out the rest as you go.
Read the forums there is a ton on information, I've learned so much here.
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Reasons you may be tired:
Inadequate sleep -- is that a chronic problem? It can make dieting much harder, so if so I'd work on that.
Less caffeine than you were getting with the soda. If so, you will adjust, and with the CL I assume you aren't going cold turkey (not sure how much caffeine is in CL, as I've never tried it). Another option is trying some black coffee or tea.
You were relying on the caffeine and sugar to keep you energized given the absence of food. I think this is quite likely, and some people have trouble with fasting until dinner even though it works well for others. Given the number of calories the soda was giving you, you aren't experienced with fasting, so I'd recommend trying getting in some calories earlier in the day. If it doesn't help, no harm from trying it.
Often people who are tired have been using quick carbs (sugar or refined flour) to perk them up, which then tends to lead to a crash and need to repeat. As soda is pure sugar, this could be you. I have found that getting in more mixed macros (protein and fat and carbs, often higher fiber carbs) works a lot better and leads to more lasting energy. I understand eating in the morning isn't great for you, so a couple of thoughts: try drinking something with calories (smoothie with a protein powder, perhaps, or with greek yogurt) or prepare something and eat it when you are hungry. Make sure whatever it is has protein and fiber and some fat, not just carbs. We all differ, but I know for me getting protein earlier in the day really helps with energy.3 -
It sounds as though you have a sweet tooth, and hence you reach for the pop or maple syrup or brownies when you're feeling low.
Could you sidetrack those cravings with, say, a satsuma or kiwifruit, which is sweet, and does contain natural sugars, but only about 30-40 calories, and will give you fibre and vitamins?
If you are trying to eat at a very low calorie intake, you are more likely to feel terrible and to reach for the pop and syrup in desperation, whereas you'd do better just eating slightly more in the first place, on a balanced diet. You might need to juggle a bit in the first few weeks to find what works best for you.
Everybody has an opinion on what they personally found sustainable, but you haven't failed if you don't find the same approach works for you, you just have to keep tinkering till you find something that does.
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I agree with everything @Sued0nim posted regarding the calories, diet soda...well, everything, really!
Listen to her! 2 -
heather240 wrote: »I'm really struggling with making a lifestyle change. Its only been about a week and I'm trying not to beat myself up but I'm a self-defeating pessimist.. So its hard. I really do want this. Mostly for my health.
Its been 7 whole days since I've cut back on the pop. I had 20oz of pop Wednesday but I haven't had it at all in my house. I was drinking 2ltr to 3ltrs a day. Yes really. My a1c is ranging from prediabetes to diabetes and back for the last few readings. I'm suffering from a few health conditions.. How long does it take to really get over the fatigue I'm feeling? I'm drinking crystal light tea.. So I'm getting the caffeine. I hate to admit that I've caught myself a cpl time drinking from my maple syrup bottle!! (Didn't log those episodes) my first night of logging I had to go back and edit cause I downed 5 brownies. I don't really eat much "junk" food.. Cakes chips ice cream type stuff. But I don't eat healthy either. Actually I'm deficient in vit D folate and b-12.. That's the only ones they tested. I haven't truly had 3 meals a day in about 20yrs. Pop. Pop. Pop. Late massive dinner. Pop pop pop. I also feel like my digestion has taken a dive since I've cut back on the pop. Any advice would help from people who've been there. I don't want to fail again. I have so many hurdles. But I'm still trying. First the pop. Then I need diet help. Exercise is a whole other story. Thank you for reading and for any advice.
It's good that you are admitting this is a great problem for you, so good start. You really must log everything food and drink everyday. If you fail one day don't let that become a failed week and month and so on. You really can do this. Surround yourself with mutually supportive friends on MFP be honest, open your diary and let us support you. If we know your troubles we know where to support you. Take one change at a time, that dependency feeling will go off but it will take time, mealtime routines are good too. Can you pre plan your food diary for the day first thing in the morning. Any restricted foods shoul not be in the house. Lastly good luck, if we can help let us know. Good luck1 -
Water. Your answer is water. I, too, used to drink the equivalent of 2+ liters of soda or "insert sweet drink here" a day. I focused on trying to drink 8 oz of water every hour and ignored all other beverages. What happened was my desire and cravings for sweets dropped dramatically. Now, I may drink maybe a 12 oz coke once in a few weeks and that is only if I'm in the mood for one. I look at soda and sweets as a dessert rather than a drink.
Drinking lots of water will also make you less hungry as you won't confuse hunger for dehydration.3 -
If you are deficient in B-12 that can cause extreme fatigue. I take monthly B-12 shots, but when I was first diagnosed I had to take daily injections for a while, then bi-weekly, then weekly and then monthly once I got my levels up to normal. If your body doesn't absorb the B-12 then an oral supplement may help. If you are a vegan or vegetarian then it may be that you just don't get enough from your diet and an oral supplement should help. As for the soda, you have already gotten a lot of good advice. You don't have to go cold turkey. You might try diet soda if you don't mind the taste of the artificial sweeteners. And log everything.0
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heather240 wrote: »I think I worded my post wrong.
I've only had 1 20oz bottle of soda in 7 days.
I'm drinking crystal light tea with lemon. Also 1 glass of cranberry juice/day.
However I feel so horribly tired that I'm almost convincing myself to buy some just to feel better. Its that bad. I'm not even craving it. Mentally. But it seems as if my body is.
@kommodevaran i stopped eating breakfast and lunch in school because I was embarrassed to look like a pig in front of ppl. Now I have severe allergies that cause nausea in the first few hours of waking. And I'm sleeping so much that I'm bypassing all but dinner.
@riffraff2112 I'm trying and I don't want to give up. Ty for the encouragement. I don't care for diet pop or plain water. Juice won't help my sugar. So CL it is. Its tolerable
@Duchy82 ty as well for the advice. I'm going to try yogurt in the mornings. I've tolerated it well in the past and maybe a banana.Can you elaborate on deficit and maintenance? I forget what my goal is 12-1300. And I don't quite get the macros yet
Deficit basically means you're eating fewer calories than you need to maintain your weight ergo weightloss, maintenance would be eating the number of calories you would need to maintain the weight you are on now.
You can simply tell mfp you wait to maintain your weight and it will give you the calories you can eat in the same way you have set it to lose weight and I'm guessing you have opted for 2 lbs a week, 1200-1300cal is tough and may explain the sugar splurges maybe start slightly less agressive. It could be an idea to start at maintenance calories and slowly reduce from there you can manually alter you calorie allowance to whatever number you like that is the great thing with mfp you are in control.
Forget about the macros for now that can come later, getting a decent eating pattern/ healthier relationship with food is more important right now. Breakfast can be eaten later on it doesn't need to be straight away and you know, if it doesn't work for you then start with lunch instead. The low vit D and B12 are probably what are making you so tired it may be worth having iron checked too, anaemia is also exhausting. It may be worth supplementing the vit D and B12 for the time being.1 -
You're probably not getting the same amount of caffeine between the soda and the Crystal Light tea. Some of water flavors that aren't tea are also caffeinated, you might look into some of those, or diet soda.
The low levels of B-12 could also be contributing to the fatigue. The good news is, you can get a supplement inexpensively at your local Wal-Mart (or whatever version of big-box story is near you.)1 -
Your body needs nutrition and hydration. Food and water is fine. You are not feeling fine because you are getting in insufficient nutrition and/or hydration.heather240 wrote: »I think I worded my post wrong.
I've only had 1 20oz bottle of soda in 7 days.
I'm drinking crystal light tea with lemon. Also 1 glass of cranberry juice/day.
However I feel so horribly tired that I'm almost convincing myself to buy some just to feel better. Its that bad. I'm not even craving it. Mentally. But it seems as if my body is.
You are not a pig. What other people think about you is something 1) you can't control, 2) you don't have to worry about, 3) doesn't matter. What you think other people think of you is even less important and useful, but that's something you can change. What is important is that you eat well. How many meals you eat per day, is not that important, but it's easier to eat well when you're splitting your intake sensibly. 2-6 meals per day is normal.@kommodevaran i stopped eating breakfast and lunch in school because I was embarrassed to look like a pig in front of ppl.
If those thoughts are just flying thoughts that you just think because you haven't thought it through, you just have to stop thinking like that and structure your eating better. If you really believe those thoughts and you can't tidy up your eating pattern alone, get professional help.
When you start eating better, you'll feel more energized and awake. Maybe it will improve your allergies as well. If you get in all your food at dinner, you won't have room for breakfast. Too large meals can also make you sleepy and tired. Try to eat at least two good meals per day.Now I have severe allergies that cause nausea in the first few hours of waking. And I'm sleeping so much that I'm bypassing all but dinner.
1200 is way too aggressive. Set your calories to 1500. Hit it every day. But lose some of the junk and replace it with more food (you can get a lot more food than junk for the same amount of calories). Focus on that. Don't worry about macros.I forget what my goal is 12-1300. And I don't quite get the macros yet1 -
So many helpful responses.. Ty!
I screwed up Saturday and yesterday. I drank soda 3cans and ate take out at my bros. Yesterday I had a small amount of McDonalds and another bottle of pop. I did grab skim milk (yuck) and applesauce as an attempt for breakfast. Also for the first time in years my urine was CLEAR! ..... And I wasn't fasting
I do take scripts for the b12 d and folate
I do agree with those saying I need breakfast and lunch.. Mostly from a diabetes standpoint.. Its prolly not wise for me to go on a glucose coaster ride. So I'm trying to nibble until I can get there!
@ShammersPink no more syrup! I will try to get out for pics at least 3x a week. I have such a fear of people judging me exercising.. Walking up the road.. At least I can take pics when a car is passing to not feel awkward
@SwankyTomato I've tried weaning. If I have it in my house and I drink one can.. I can't control myself and I don't like the diet stuff at all. And yes I was living on pop all day until super late dinner
@SuperNerd42 it was cold turkey. I made mistakes last 2 days but I didn't even enjoy it. My body had very negative reactions to it
@U2R2 great job quitting.. And wonderful analysis and perspective.. Esp when taking the sugar out of its liquid form. Insane and eye opening!!
@snowflake954 I've been logging away. All but the syrup. Ty so much. Encouraging and I'm not giving up!!
@ming1951 it appears we have a lot in common. I will send request. Ty. I'm happy you're getting your life back! I plan to do the same!
@lemurcat12 its a combo of issues I believe.. I'm trying se of your suggestions
@dejavuohlala Ty for advice and luck! I need it!
@_Justinian_ I just may be dehydrated too! I was only consuming 16oz cranberry juice upon waking.. Then late at night when I realize I haven't had anything else I was chugging the 2 bottles of CLight. I'm gonna shoot for smaller amounts every hour. I pretty much drank pop all day. Glass empty.. Fill it back up. Congrats on getting rid of it!1 -
@kgirlhart they wouldn't do the shots! A script is all they'd give me. I think I suffer from major malabsorption of some sort. I have major bowel issues with "D" for 10+yes. multiple medical problems with my stomach lining and large intestine. I think the drs don't believe my D is as sever as I say because I'm obese!! But BUN levels don't lie and they've been low for years (blood urea nitrogen) its frustrating
@Duchy82 I will request iron again. It was normal when the checked it about a year ago. Ty for calorie explanation. I may try the protein powder. Just afraid of wasting money and not liking it. Goal for next week
@kommodevaran very insightful. I am a chronic overthinker. Spent most of my life thinking about what I was going to do yet not doing it!! Gets you nowhere. Then I beat myself up for not doing what I planned to do. Ugh. Self doubt and insecurity take over.. Yada yada. So I guess it is projection in a way.. I feel like a pig and disgust myself so I assume everyone thinks the same way about me. BUT let's be honest we all have the friends that went to a beach and came home with stories about the whales they saw.. And it wasn't shamu. Or the snickers and looks obese people get if they go to a buffet. Sometimes even fat people at the gym.. And they're trying! People do judge. And I'm an introvert always have been. I even took up photography as a hobby so I'd never be IN the picture.. Lol. It's not really funny.. But its me.
Goal this week
****I will make a personal goal to start eating 3meals even if only a few bites and nasty gross skim milk. I will also walk or something 15-20 min at least 3x this week
Goal next week
****next week I will increase to 1500. Unless I try the protein powder before then. Also increase walking to 30min 3x.. Or 15min 6x
Does that sound reasonable?
Oh and I took dreaded before pics and I'm scared to death to post. My son took them and told me how kids on the bus say I'm fat. I said "I am fat" we laughed really hard. But as soon as he fell asleep I broke down
Sorry so long. Have a great day!0
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