What really works?

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Replies

  • Lounmoun
    Lounmoun Posts: 8,423 Member
    purelush wrote: »
    Thanks for all your replies! Buying a food scale tomorrow! Eek!

    I think you'll find it really helpful to use a food scale.
    Check that the entries you log are correct as well. I used an entry that was too low calorie for months.
  • frogmommy
    frogmommy Posts: 151 Member
    https://www.youtube.com/watch?v=bnnpUYmr0OM
  • 100_PROOF_
    100_PROOF_ Posts: 1,168 Member
    purelush wrote: »
    Hi... been trying to get a macros to follow but getting conflicting results?

    Current weight 156lbs
    Goal weight is 140lbs
    Female
    41yrs
    5ft 4in
    Work out x 3 a week
    Sedentary - work in office

    Told i should aim 1340 calories for weight loss just need to figure out macros breakdown?

    Appreciate any help

    My macros are set at 40p/ 30c / 30 f
    Hope that helps.
  • hesn92
    hesn92 Posts: 5,966 Member
    If you’re not losing weight you’re eating too much. I agree you need to tighten up on your food logging! Good luck
  • hroderick
    hroderick Posts: 756 Member
    motivation + action = success

    you are going to be surprised how many calories are in some things
    log everything you eat every day, even weekends
  • SusanMcMc
    SusanMcMc Posts: 252 Member
    Good job on getting the food scale! You aren’t that far off from your goal weight so little slips really count because there is less wiggle room. I know that weighing food was a major eye opener for me. I don’t know where you are but in the US almost no one really understands what healthy portions look like. Restaurant portions are often 3 and 4 times an appropriate meal. Even “healthy” options like salads from Panera are HUGE.

    Also I have been stung in the past by letting myself have as much as I wanted of so called healthy foods. Almonds are great but a handful is too much. Full fat milk and yogurt is ok, but only in moderation. I love smoked salmon but I can’t just have as much as I want without consequences.
  • ninerbuff
    ninerbuff Posts: 49,026 Member
    CONSISTENT, moderate calorie deficit for weight loss. Vice versa for weight gain.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • h1udd
    h1udd Posts: 623 Member
    cheese .. I used to love a bit of cheese with an apple or a packet of potato chips .. turns out that bit of cheese was 400kcal !!!! .... when I finally weight the cheese and realised that 25g is 100kcal, I just didnt bother eating it any more ... 25g ? its just not worth it :cry:
  • bilylusk347
    bilylusk347 Posts: 7 Member
    Your treats can be bad depending on how much you have. Low fat popcorn? Very little dark chocolate?
  • Machka9
    Machka9 Posts: 25,690 Member
    toxikon wrote: »
    Weigh your food.

    This.

    And stick to your calorie limit.
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    kshama2001 wrote: »

    Trying to hit all three macros perfectly is a recipe for insanity.

    I completely agree with this statement. I want to get the protein and fiber I need. There are always going to be fat and carbs, but old folks need to get the protein and fiber.
  • angelarene626
    angelarene626 Posts: 32 Member
    It’s those weekends!! I use to think the same thing too...I would eat healthy all week and exercise 3-4 times and then the weekend would come and I would eat all the carbs i had missed out on during the week. So I would fall into a cycle of being at a low weight on Friday, but by the following Monday, I would be right where I started the Monday before.

    So now, I limit myself to 2 cheat meals on the weekend: one on Friday and another on Saturday or Sunday. But definitely not the whole day! And I worked in getting exercise on the weekends too to help counteract my cheat meals as well. Since I did that, I have noticed consistent weight loss since February.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    edited May 2018
    kshama2001 wrote: »
    ...Trying to hit all three macros perfectly is a recipe for insanity.
    Agree. And not really necessary or even particularly relevant for about 99.9% of the population (the other 0.1% basically consisting of competitive bodybuilders in contest prep).

    Andrea Valdez (part of Eric Helms' Team 3DMJ) wrote an excellent, very insightful article about the Degrees of Nutritional Adherence, which is worth a read for anybody regardless of where they are or what their goals are: http://3dmusclejourney.com/nutritional-adherence/
  • paperpudding
    paperpudding Posts: 9,302 Member
    bmaw01 wrote: »
    Setup your week in advance.

    On Sunday, you should cook in bulk. I like to do 1 huge salad, 1 nutribullet. Eat about 5oz beef, 2oz chicken, 100g of brocolli, protein bar, etc.

    Setting up your week in advance helps some people as does pre logging the day.

    But cooking in bulk on Sunday and eating the one huge salad etc that you mention is just personal preference for you - no reason to apply it to OP.



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