Learning from you all... Have I missed anything important? Thank you!
ProgressNotPerfectionIAmEnough
Posts: 78 Member
I have been learning so much from this site. Thank you to everyone who shares knowledge about healthy eating and weight loss. I am trying to take it all in and apply it to my life to change my habits and outlook.
On Monday, I weighed myself. I was 172. I have been trying to eat approximately 1200 calories a day: this is the amount MFP gave me as a target for consumption. I do not have a food scale yet. I am going to get one ASAP. I now understand that this is the most important key to tracking correctly. I understand that a calorie deficit equates to weight loss. I understand, from reading here, that "starvation mode" is not my problem.
I have increased my activity. My fitbit battery died and threw my tracking off for a bit, but I have been moving much more. I have also been drinking much more water. I am tracking everything I eat and drink using measuring cups until I obtain a food scale.
Monday is only two days away, and I am holding at 172. I am wondering if there are any suggestions of specific things I can do to assure I will see the scale go down, at least a little bit, each week. I have been drinking protein shakes. Can these interfere with weight loss?
To the best of my understanding, in trying to learn from you all, these things are true:
1. Buy a food scale, weigh, and log everything.
2. Drink enough water. There are no magic drinks.
3. Move and burn calories.
4. Eat few enough calories to create a calorie deficit.
5. We tend to underestimate calories eaten and overestimate calories burned.
I am not looking for an easy way out. I am hoping to find out if there are any important factors that I am still missing. Thank you for taking time to read and share your knowledge! I know I have a lot to learn.
On Monday, I weighed myself. I was 172. I have been trying to eat approximately 1200 calories a day: this is the amount MFP gave me as a target for consumption. I do not have a food scale yet. I am going to get one ASAP. I now understand that this is the most important key to tracking correctly. I understand that a calorie deficit equates to weight loss. I understand, from reading here, that "starvation mode" is not my problem.
I have increased my activity. My fitbit battery died and threw my tracking off for a bit, but I have been moving much more. I have also been drinking much more water. I am tracking everything I eat and drink using measuring cups until I obtain a food scale.
Monday is only two days away, and I am holding at 172. I am wondering if there are any suggestions of specific things I can do to assure I will see the scale go down, at least a little bit, each week. I have been drinking protein shakes. Can these interfere with weight loss?
To the best of my understanding, in trying to learn from you all, these things are true:
1. Buy a food scale, weigh, and log everything.
2. Drink enough water. There are no magic drinks.
3. Move and burn calories.
4. Eat few enough calories to create a calorie deficit.
5. We tend to underestimate calories eaten and overestimate calories burned.
I am not looking for an easy way out. I am hoping to find out if there are any important factors that I am still missing. Thank you for taking time to read and share your knowledge! I know I have a lot to learn.
7
Replies
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Weight loss isn't linear. Some weeks the scale will move up a bit; some there will be no change; some you will see a big drop. Watch your trend over time.10
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Thank you. I need to remember that as well. I will add it to the list.0
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Stop weighing yourself all the time! Be more patient!1
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TavistockToad wrote: »Stop weighing yourself all the time! Be more patient!
I like weighing everyday... But can do it without being fixated on the number. I watch the trend, and find it easier to follow than a weekly measurement which may miss a low day.11 -
ProgressNotPerfectionIAmEnough wrote: »I have been learning so much from this site. Thank you to everyone who shares knowledge about healthy eating and weight loss. I am trying to take it all in and apply it to my life to change my habits and outlook.
On Monday, I weighed myself. I was 172. I have been trying to eat approximately 1200 calories a day: this is the amount MFP gave me as a target for consumption. I do not have a food scale yet. I am going to get one ASAP. I now understand that this is the most important key to tracking correctly. I understand that a calorie deficit equates to weight loss. I understand, from reading here, that "starvation mode" is not my problem.
I have increased my activity. My fitbit battery died and threw my tracking off for a bit, but I have been moving much more. I have also been drinking much more water. I am tracking everything I eat and drink using measuring cups until I obtain a food scale.
Monday is only two days away, and I am holding at 172. I am wondering if there are any suggestions of specific things I can do to assure I will see the scale go down, at least a little bit, each week. I have been drinking protein shakes. Can these interfere with weight loss?
To the best of my understanding, in trying to learn from you all, these things are true:
1. Buy a food scale, weigh, and log everything.
2. Drink enough water. There are no magic drinks.
3. Move and burn calories.
4. Eat few enough calories to create a calorie deficit.
5. We tend to underestimate calories eaten and overestimate calories burned.
I am not looking for an easy way out. I am hoping to find out if there are any important factors that I am still missing. Thank you for taking time to read and share your knowledge! I know I have a lot to learn.
You've got this nailed! Don't worry about a steady weekly loss, that can go up and down depending on water retention, bowel habits and tom. Let yourself relax, and be confidant that you're on the right path!
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livingleanlivingclean wrote: »TavistockToad wrote: »Stop weighing yourself all the time! Be more patient!
I like weighing everyday... But can do it without being fixated on the number. I watch the trend, and find it easier to follow than a weekly measurement which may miss a low day.
Sorry, should have said 'stop weighing all the time if you don't understand fluctuations and will drive yourself crazy if the number doesn't move'3 -
Only weigh once a week. That helps me keep from getting frustrated, because really, how much weight are we really going to lose in one day? I've lost 10 pounds in 13 weeks and one of those weeks I gained 2 pounds while only going over 1300 calories a day once. But the next week I was back down again. I blame water weight. It takes a long time to lose a significant amount of weight, so just stick to it.1
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I like weighing everyday... But can do it without being fixated on the number. I watch the trend, and find it easier to follow than a weekly measurement which may miss a low day.[/quote]
I definitely do too, but when you watch the trend for awhile you realize what your individual pattern is. Mine is hang in there at one weight for sometimes 10 days-2 weeks and then all of a sudden I'm down three or four pounds. I'm learning that this is the way I am and trying not to let it make me crazy!
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Do not fixate on daily numbers. Weight loss isn't linear. Watch for trends. I will take this all to heart. Thank you!2
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And be patient. Sounds like you have a handle on it.1
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Yes. Patience. (My username is more of a goal than an established mindset.
) 1 -
So let's get this straight.
You've searched the forums. You've read relevant posts. You've come up with a plan based on CICO. You haven't mentioned apple cider vinegar or rubbing onions on your head. You haven't said you're going to eat "clean" or "healthfully" because sugar.
Are you some sort of freak?41 -
lol I suppose so. I'm seeking facts, balance, and a reasonable, sustainable lifestyle. Shhhhh don't tell anyone. 14
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ProgressNotPerfectionIAmEnough wrote: »Do not fixate on daily numbers. Weight loss isn't linear. Watch for trends. I will take this all to heart. Thank you!
Also remember what you are really trying to do: lose fat. That will help to remind you that: 1) weight loss isn't linear, but fat loss can be close - though you might not be able to detect that because of fluctuations, and it depends on your consistency. 2) Losing fat will also help you to be able to do more stuff, which should also be a part of your goal.2 -
Yes. I have fibromyalgia and a bulging disk that presses on my sciatic. One of my main goals is to lose fat and lighten up to alleviate some pressure and pain so that I can do more and be more active. This is definitely important. Thank you for taking time to read and comment.2
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shadow2soul wrote: »Weight loss isn't linear. Some weeks the scale will move up a bit; some there will be no change; some you will see a big drop. Watch your trend over time.
This. I have around 5 years of weigh-in data at this point and it's all over the place, but throughout the up and downs there was a downward trend during my weight loss phase and now during maintenance an overall trend that stays steady month to month But, my weight can fluctuate up to 5lbs a day due to all sorts of things so sometimes my data looks like a roller coaster ride lol. 1 -
Five years is a nice amount of experience! It is challenging not to be impatient when I see 37 pounds to lose. I am making a conscious effort to focus on steady, sustainable long-term results. Thank you for the encouragement!2
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You seem to have a great outlook. A couple more items:
With 37 lbs to lose it is recommended to target 1 lb per week loss. Too fast of a loss will result in loss of more muscle, rather than mostly fat.
There are things you can do to achieve weight loss, but you cannot "assure" a steady loss each & every week. The reasons have been mentioned above.
Just set a plan, follow it, and develop good habits!2 -
Getting plenty of sleep is super important too.1
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Thank you lorrpb. I appreciate your mention of target weight loss in relation to the amount of weight to lose. I still don't quite understand if the amount to lose relative to the speed in which it is lost matters. I need to research this more. Thank you for bringing it to my attention. 0
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Thank you, nowine4me. I do not sleep enough due to back issues. I will try to find ways to improve this.0
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A rule that works for me: if something isn't working you don't need to stay married to it. It's okay to experiment with different approaches to find strategies that make things easier, but if after giving it a fair chance you find it makes things harder it's simply not for you, no matter how much others rave about it.
ETA: as for rate of weight loss relative to how much extra you're carrying, the smaller and closer you are to your target the lower your calories would need to be to achieve a high rate of weight loss, leading to some physical and mental risks because you would essentially need to undereat and/or over-exercise.3 -
I go by the scale once a week at the same time, altho I do weigh daily just cuz I have a scale & I'm a bit ocd, it does go up to 5lbs during the day sometime, normal. The more I lose, the lower calories mfp gives me so the past couple weeks I clanged my loss rate to .5 lb/wk just so I can eat a little more & still lose. I'm here for the long term so have to make it doable1
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Thank you both!0
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Will you adopt me?4
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amusedmonkey wrote: »A rule that works for me: if something isn't working you don't need to stay married to it. It's okay to experiment with different approaches to find strategies that make things easier, but if after giving it a fair chance you find it makes things harder it's simply not for you, no matter how much others rave about it.
ETA: as for rate of weight loss relative to how much extra you're carrying, the smaller and closer you are to your target the lower your calories would need to be to achieve a high rate of weight loss, leading to some physical and mental risks because you would essentially need to undereat and/or over-exercise.
Just to add to the ETA.
The body can only burn a particular amount of fat per lbs of fat the body is holding (sorry I can't remember the numbers) then it starts using lbm in a higher ratio than normal. This will lead to a loss of muscle, and if the deficit is high enough health problems. (As above)
If one is obese one has enough fat to lose 2 lbs a week, if one is of normal body weight (as per BMI) the amount of body fat is usually too low to lose 2 lbs without potentially causing problems that is why .5 lbs a week is recommended. (1lbs if overweight/close to normal weight)
Cheers, h.
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How about - it doesn't matter WHEN you eat (meal timing) or WHAT you eat (for weight loss, not necessarily health) as long as calories in are less than calories out. Do what works for you!2
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ProgressNotPerfectionIAmEnough wrote: »Thank you lorrpb. I appreciate your mention of target weight loss in relation to the amount of weight to lose. I still don't quite understand if the amount to lose relative to the speed in which it is lost matters. I need to research this more. Thank you for bringing it to my attention.
When you do that research, keep in mind the reason lorrpb gave -- not that your weight loss will necessarily be more sustainable if you lose slowly, which is a frequently repeated statement with at best conflicting data to support it, as well as something that seems like it would show great variability across individuals, since it is affected by psychology and behavioral traits.
Lorrpb said that you will improve the ratio of fat loss to lean mass loss by losing more slowly. Hopefully there are some well-designed studies examining that, but I fear there may not be, as lately studies all seem to be about whether some specific food group or specific macro allotment will offer some minor advantage in weight loss. Also, sadly, there doesn't seem to be a lot of incentive in academia to do studies that attempt to confirm or replicate other studies -- everyone's chasing some novel finding. But without replication of studies, you're missing some of the steps that make science science.
Until we get those well-designed, replicated studies, I'm relying on logic and large pools of anecdotal evidence (which is what you're stuck with without science) as supporting "slow loss = more fat loss, less muscle loss." (It's not as bad as it sounds -- an awful lot of "everybody knows" woo about weight loss and nutrition falls apart completely with just the slightest application of logic, not to mention comparison to observed data, even if the data wasn't gathered in a well-designed study with a control group and subjected to statistical analysis. It's still empirical data, which beats relying on appeals to authority stating that your humors are out of whack.)1 -
I appreciate all these comments. JeromeBarry1, you made me laugh! I actually selected a name from the adopt a noob list, hoping to be adopted myself. I contacted the individual to see if they might be able to point me in the right direction, but I never heard back. I'm thinking with all those posts you've probably figured everything out and then some. Middlehaitch, thank you for that information. I am not sure what ibm stands for, but I will look it up and find out. Thank you buffalogal42. I have a lot of family telling me that I need to stop eating past _oclock. I'm also hearing lots about the evils concerning anything white and how they will destroy my body forever if I eat them. lynn_glenmont, I have encountered so much conflicting information. It certainly is a process of weeding through the fads and fiction. Thank you again for all the words of wisdom! 1
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You could be eating too few calories. Maybe 1200 isn't a good calorie goal for you. It will definitely stall your weight loss if you aren't eating enough. I know that MFP sets a calorie range based on rate of weight loss but there are so many more things that MFP doesn't factor in. It's meant to be used as a guideline and not a strict rule. I had success sticking to 1200 calories a day. However, I was hungry often, struggled a lot of days to not overeat, and was pretty unhappy.. not sustainable for me. I am now eating 1600 calories a day; same rate of weight loss and I never feel hungry. I think I have more energy; therefore I feel like being more active. Sometimes it takes weeks/months of making tweaks to our plan in order to see the greatest results and what works for one doesn't work for the other. You have definitely done your research and if you stick with it you will see results. P.S. I love having a food scale; it's the most accurate way to measure food and I do much better when I weigh food consistently. Good luck!1
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