Weight loss suggestions wanted

How do you measure your food? Measuring cups, food scale, eyeballing portions?

I think most people here will tell you that you have to be going over your deficit if you're not seeing a loss over time. I will say that if you're eating the same things every day it might help you to mix up your food choices a little. For someone as busy as you, it would be super easy to get into a routine with food and gradually add in a bit more than you think. Try switching things up and see if that helps.

I know you can't necessarily do anything about this but stress and a lack of sleep can definitely make things more difficult. Just something to keep in mind.

And finally, preventing further gain is not nothing! I know it's got to be incredibly frustrating to not see progress, but I just want to give you props for making your health a priority even with all of the craziness.

Find time in your week to prepackage your own single serving foods. I know this can be time consuming and you dont have much time to yourself between school and work but if u truly want to lose weight, you must make your health a priority. 1200 calories isnt much in a day. I generally eat at this level and if I eat mostly whole foods, I feel great. If I start adding in processed and fast food, I feel like poo and am hungry.

guitargirl104 wrote: »

I've been purchasing single serve portions of the meals that I've been eating (i.e. oatmeal, yogurt cups, salads, hummus with pretzels, microwaveable meals). I've never thought to purchase a scale to weigh these foods but I'm not sure if I would be able to use it consistently. I eat maybe one or two meals at home per week. The meals I eat at work and clinical are all pre-packaged or a meal from a fastfood restaurant that provides nutrition info. Do you think that these meals can be that far off from their listed calories? If so, it would suck to feel this hungry all the time for nothing.

prepackaged foods can be off by up to 20% so yeah they can be calorie bombs sometimes. even restaurants that provide nutrition info can be off. if you cant weigh while at work and eat these foods I would go with 1.25 or 1.50 servings just to over compensate a little.its better to estimate high than low. but when you are home weigh everything.

1200 is probably too little if you're on your feet all day (it's close to your BMR), and with an irregular, stressful schedule superimposed, it's particularly tough. Try reverse dieting (upping caloric intake with 100 kcal per day for a week and then another 100 extra per day for a week, etc, until you're at close to normal maintenance level of someone of your stature and activity level, you may gain weight for a while as you do this) and then maintain your weight. When your body has gotten used to this intake, you should lose weight if you eat at a moderate deficit of, say, 15 % off your TDEE. When you're at your goal weight, reverse diet again to a normal intake calculated for your new weight. I am convinced until proven otherwise that your body does reduce its metabolism if you eat too little for a long time and that reverse dieting can help get it back up to speed, but it takes a while. Don't restrict your calories too much: this is an additional stressor for your body and with your schedule adds to the risk of burnout, and make sure you get all the nutrients you need, which is more difficult at lower intake levels. If your schedule allows you can also do a bodyweight circuit or weight lifting routine 2-3 times a week to help you build muscle, improving body composition and strength. It doesn't have to take much time, you can do a bodyweight circuit or (home) weight routine in just 15-20 minutes.

Maintain similar hours everyday as much as possible. You probably know this with your background, but I'll mention it for completeness: shift work (switching between 'on' and 'off' days) gives you a jet lag which in turn makes you feel hungrier than usual and tired because your body is out of sync with its preferred routine (hormone levels rise and fall according to your circadian rhythm which is disturbed by jet lag). For example if you start a shift at 6 am and get up at 5 am 3 days a week, you're better off getting up at 5 am all days of the week than 3 on 5 am and 4 on 7 am. 100 hours a week doesn't leave a lot of time, but do try to sleep for at least 7 hours per day and make a little time for stress relief too, e.g. meditating for a just few minutes per day can help with this.

CharlieBeansmomTracey wrote: »

JeromeBarry1 wrote: »

I keep a digital scale in my desk at work. If you have any kind of private space at work, you can do it, too. Those meals are statutorily allowed to be 20% off from their nutrition labels.

My other idea was to take about 600 grams of carrots, broccoli, bok choy, cauliflower, jicama and a dill pickle to work in 2 or 3 zipper bags and consume those in intervals of 4 to 6 hours.
I know it looks hard core but you'd thrive on it.

not trying to be rude but can I ask why you also recommend jicama? you do know not everyone can get it in their area, for me its only seasonal.just curious

The flavor is sweet. The fiber is high. It is very low calorie. I was suggesting things I understand to be highly nutritious with some very low calorie density items and some flavor variety. I have no idea of the global distribution of jicama availability.

JeromeBarry1 wrote: »

CharlieBeansmomTracey wrote: »

JeromeBarry1 wrote: »

I keep a digital scale in my desk at work. If you have any kind of private space at work, you can do it, too. Those meals are statutorily allowed to be 20% off from their nutrition labels.

My other idea was to take about 600 grams of carrots, broccoli, bok choy, cauliflower, jicama and a dill pickle to work in 2 or 3 zipper bags and consume those in intervals of 4 to 6 hours.
I know it looks hard core but you'd thrive on it.

not trying to be rude but can I ask why you also recommend jicama? you do know not everyone can get it in their area, for me its only seasonal.just curious

The flavor is sweet. The fiber is high. It is very low calorie. I was suggesting things I understand to be highly nutritious with some very low calorie density items and some flavor variety. I have no idea of the global distribution of jicama availability.

yeah the fiber isnt real high though 4.9g per 100g. I have had it before its just hard finding a good one too,I do like them though.I was just curious as to why you are always promoting them lol, But I get it though