Help needed please .

niyra17 · April 2017

Hi all,

Does anyone help with sorting out what is a good eating plan on here? ..
My height is 5.ft 2 inches ..
I have lost a stone and have 3 stones more to lose..
I would say that I'm not really very active , I am trying to do more walking and going on a stationary bike at home .
I lost my weight by eating 1300 calories but I always feel hungry, so would be so grateful for any help . Also I'm not that young in my early 50's..and I also have MS. I Dont know if I am eating enough , and its taken me like from Feb to last week to lose my first stone.
If I only knew how many calories would be good for me and the macros.. Any help would be appricated thanks.

meg314159 · April 2017

You're losing almost 2 pounds a week which is awesome so congratulations! I think it's on the high end of what's healthy to be losing, so you could definitely increase your calories and lose weight a little more slowly. However, I've been trying to eat about 1300 cal/day as well, and I'm someone who would naturally eat quite a bit more, so to help with the hunger, this is what I've been doing: Drinking two cups of coffee in the morning and lots of water throughout the day. Whenever I feel hungry, I take a drink of water. I've shifted my macros a bit away from carbs to aim for 50% cal from fat, 35% from carbs and 20% from protein. That means that for dinner, I cut out the starchy component most of the time and just eat a protein and veggies. Hope this helps! I'm no expert, but I've read a lot, and this is a moderate approach that seems to work for me

middlehaitch · April 2017

Put your stats in MFP to lose 1lbs a week. If that is still too low to abate your hunger change to .5 lbs a week. Slower, yes, but if it stops you from overeating it is well worth the extra time it will take to lose the weight.

You can always increase your deficit from .5-1 lbs once you are comfortable with the .5. Sometimes it takes a while to adjust to fewer calories.

MFP's macro split is pretty good to start with. You may need to look at your own data and what the macro breakdown is that makes you feel fuller, then change your macro percentages in MFP.

You should keep the protein the same, or even a bit higher, but fats and carbs you can juggle around.

Making most of your food choices nutritious will help feeling satisfied. But there is no need to restrict any food unless you feel it causes you to overeat and you would be better avoiding it for s while.

When you exercise eat back at least a portion of those calories, if not all. Start with 50 or 75% and adjust after 4-6 weeks so you are losing at your desired rate. You need the fuel for a good workout, even just walking, and so your daily activity level doesn't drop.

It would be worth having a thorough check up with your doctor.
You are in those menopause years and the change in hormones can increase the risk of illnesses that untreated may hinder weight loss, DT2, thyroid, etc.

Cheers, h.

malibu927 · April 2017

You've lost a stone in two months, which is AMAZING!

What do you have your goal set as? If you're feeling hungry you can lower the goal and get more calories (if you're at 2 pounds a week, change it to 1.5 or even 1 pound which is more ideal for you). Plus if you haven't been, you can eat back your exercise calories. As for macros, that's personal preference for the most part. I lost most of my weight working with the default percentages.

Sunna_W · April 2017

I went on a Paleo / Keto-ish meal plan (low, low sugar/carbs and high protein/fat/fiber) of about 1400 calories (since January I have lost 23 pounds). And... I am only complaint calorie wise about 75% - 80% of the time. But, by eating low carb and low sugar all of the time amazing things happened:

I don't crave sugar (I have an entire box of Charms Wild Berry Blow Pops in my file drawer that I haven't touched since November because I don't crave sugar; I once measured my stress level by how many of them i consumed in one day);

My moods are more even and I don't have blood sugar spikes and crashes; I feel better; and,

By consuming more healthy fats my joints don't hurt as much and I am more or less satiated on 1400 calories and not ravenously hungry;

I used Paleo Leap and Paleo Tribe for the recipe ideas (they have some great low calorie recipe options) but this isn't necessary. I do think preparing and eating food that I make as opposed to boxes or eating out has helped me a lot. Boxes say they are low carb (but they lots of other additives in them to make them taste good.)

niyra17 · April 2017

middlehaitch wrote: »

Put your stats in MFP to lose 1lbs a week. If that is still too low to abate your hunger change to .5 lbs a week. Slower, yes, but if it stops you from overeating it is well worth the extra time it will take to lose the weight.

You can always increase your deficit from .5-1 lbs once you are comfortable with the .5. Sometimes it takes a while to adjust to fewer calories.

MFP's macro split is pretty good to start with. You may need to look at your own data and what the macro breakdown is that makes you feel fuller, then change your macro percentages in MFP.

You should keep the protein the same, or even a bit higher, but fats and carbs you can juggle around.

Thank you . I will try and play around with the macros , so its best to keep carbs low.. Thanks

Making most of your food choices nutritious will help feeling satisfied. But there is no need to restrict any food unless you feel it causes you to overeat and you would be better avoiding it for s while.

When you exercise eat back at least a portion of those calories, if not all. Start with 50 or 75% and adjust after 4-6 weeks so you are losing at your desired rate. You need the fuel for a good workout, even just walking, and so your daily activity level doesn't drop.

It would be worth having a thorough check up with your doctor.
You are in those menopause years and the change in hormones can increase the risk of illnesses that untreated may hinder weight loss, DT2, thyroid, etc.

Cheers, h.

niyra17 · April 2017

What Im going to try is 30 carbs 40 protein and 30 fats. And have 1400 cals and have put to lose 1.5 pound a week.. Hope this works..what do you think.

middlehaitch · April 2017

Try it, see what you think of your macro split. You may find it hard to get in all that protein. The general thought is that .8-1g to 1lbs of your ideal bodyweight (about the middle of the BMI scale) works well.

I am 102 lbs and aim for 80-100g- day. That works out to about 30% of my calories.

I have my fat at 30%, again around .35g per lbs of ideal bodyweight is good.

The carbs take up the slack. I am not hard and fast on these numbers, I just aim for that ballpark.

1.5 is a little aggressive with only 42 lbs (3st) to lose. You can try it for a few weeks, but I would recommend switching to 1lbs a week once you are at the 35lbs mark. The body can only burn so much fat in a day before it resorts to using more muscle than needed- that is why it is advised to drop your rate of loss as you get closer to your goal.

Give your numbers a go- they are not see in stone so if it isn't working for you, change them.

Cheers, h.

Oh as well as trying to get some cardio in, see if you can do some resistance work. It will help with muscle retention.
ETA: I am not sure of your particular MS restrictions but if you could do a gentle yoga class (not video), bodyweight exercises, light weights used slowly (as though you are really moving a lot heavier weight ), or light exercise bands you would benefit. h.

Sunna_W · April 2017

I never make my protein goal -- but I am usually good with fiber and fat; I am always a little over on the low sugar / carbs -- but still under for a "low carb/sugar" diet based on my calories. peanut butter and hot tea with a bit of half and half and I am good to go. I'll friend request you and you can see my food diary.

Server is down...

kimny72 · April 2017

Anything I was going to say, @middlehaitch pretty much already said. Your goal is aggressive, that's why you're hungry. I'm 130 lbs, and if I eat less than 1500 cals I'm starving!

Also wanted to second that that's a lot of protein, I don't think I could do it. I aim for 100 g and don't usually make it, but as long as I get @ 80g or more it helps me feel full. That, and fiber.

niyra17 · April 2017

middlehaitch wrote: »

Try it, see what you think of your macro split. You may find it hard to get in all that protein. The general thought is that .8-1g to 1lbs of your ideal bodyweight (about the middle of the BMI scale) works well.

I am 102 lbs and aim for 80-100g- day. That works out to about 30% of my calories.

I have my fat at 30%, again around .35g per lbs of ideal bodyweight is good.

The carbs take up the slack. I am not hard and fast on these numbers, I just aim for that ballpark.

1.5 is a little aggressive with only 42 lbs (3st) to lose. You can try it for a few weeks, but I would recommend switching to 1lbs a week once you are at the 35lbs mark. The body can only burn so much fat in a day before it resorts to using more muscle than needed- that is why it is advised to drop your rate of loss as you get closer to your goal.

Give your numbers a go- they are not see in stone so if it isn't working for you, change them.

Cheers, h.

Oh as well as trying to get some cardio in, see if you can do some resistance work. It will help with muscle retention.

Thank you so much, it's a lot to take in as ..I am new to all this .. But wow it's all good. Thanks

niyra17 · April 2017

Sunna_W wrote: »

I never make my protein goal -- but I am usually good with fiber and fat; I am always a little over on the low sugar / carbs -- but still under for a "low carb/sugar" diet based on my calories. peanut butter and hot tea with a bit of half and half and I am good to go. I'll friend request you and you can see my food diary.

Server is down...

That will be cool thanks

middlehaitch · April 2017

Just take it slow. Get into logging using a food scale in grams for everything. Spoons and cups for liquids.

If it goes in your mouth; it goes on the scale first.

A lot of foods are enters by users, double check by looking at the label or use USDA in your search. ie: chicken breast, skinless, boneless, USDA.

Once you have your logging down pat start looking at working with your macros.
Once you have your macros and calorie intake good and are losing at your expected rate, start to look at your exercise. And don't forget to eat those calories too.

Baby steps, they really stop the frustration that makes some quit.

Cheers, h.

niyra17 · April 2017

middlehaitch wrote: »

Just take it slow. Get into logging using a food scale in grams for everything. Spoons and cups for liquids.

If it goes in your mouth; it goes on the scale first.

A lot of foods are enters by users, double check by looking at the label or use USDA in your search. ie: chicken breast, skinless, boneless, USDA.

Once you have your logging down pat start looking at working with your macros.
Once you have your macros and calorie intake good and are losing at your expected rate, start to look at your exercise. And don't forget to eat those calories too.

Baby steps, they really stop the frustration that makes some quit.

Cheers, h.

Thank you, I do weigh everything I eat..family are fedup of me weighing everything haha...its going to take time I guess but I have changed things around and will see if I Dont get so hungry as I have been feeling ..thank you for your advice .

Help needed please .

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