2 Protein shakes a day, and normal meal at night. Advice please.
alanmcj68
Posts: 68 Member
I made a decision that I needed to change things. 10 weeks ago I started at 300 lbs, and I'm now at 245 lbs. From a food point of view, I am having 2 USN or Phd shakes per day, and then a normal meal in the evening. I make up any calorie deficit with seeds and nuts. I am not feeling hungry, and not suffering from any energy loss, in fact, probably the opposite, and I have this week started weight training.
My question is- In light of the fact that I have no cravings, is this a safe way to lose weight, as I read some conflicting reports? I am aiming to lose another 55 lbs.
My question is- In light of the fact that I have no cravings, is this a safe way to lose weight, as I read some conflicting reports? I am aiming to lose another 55 lbs.
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Replies
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How many calories are you actually eating?2
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You're averaging 5.5 pounds a week. Did you lose a big chunk of that in the beginning and it has since slowed down? Or are you still losing about that quickly?
Do you know how many calories you're eating per day?6 -
I did something similar when.... well still am in many ways 400lbs. Now that you are at a weight where you can move more, sssslllloooowwww dddoooowwwwnnnn! I didn't. Now I deal with a lot of issues. I was the same when I was losing weight. No cravings, little hunger, but the smaller you get and the father away from your bf set point/zone you get, survival kicks on. Think of it as a man freezing to death. Many state they feel warm. I believe with weight loss for some people it's the same. We feel less hungry. Take your time. Just my 2 cents5
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What's in the "conflicting reports" that concerns you.l? IMO, if it works, for you I'd just stick w/it.4
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I'm eating at least 1500 calories. Sometimes more. Have lost 10.5 lbs in the last month, so did lose a big chunk at the beginning. I'm on my feet most of the day, working in my restaurant kitchen,. I just stopped eating the wrong things, and am now content with the protein shakes. Only now and again do I have a snack during the day.0
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I'm eating at least 1500 calories. Sometimes more. Have lost 10.5 lbs in the last month, so did lose a big chunk at the beginning. I'm on my feet most of the day, working in my restaurant kitchen,. I just stopped eating the wrong things, and am now content with the protein shakes. Only now and again do I have a snack during the day.
1,500 is the minimum recommended for men in most circumstances. Since you're on your feet all day, you may want to consider eating more. I was (accidentally) eating too little when I began MFP and I felt absolutely great until I didn't -- my energy dropped, I was hungry all the time, my sleep began suffering. As soon as I increased my calories, I felt better. Pay close attention to how you feel so you'll be ready if your body begins shouting for more food.
Your weight loss probably won't continue to be this rapid. If it does, please consider eating more. You want to try to retain as much muscle as you can while losing fat and your body will struggle with that if you're undereating.4 -
I don't think you should continue losing weight in that way... eat more, slow your loss down to 1lb per week.6
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I'm eating at least 1500 calories. Sometimes more. Have lost 10.5 lbs in the last month, so did lose a big chunk at the beginning. I'm on my feet most of the day, working in my restaurant kitchen,. I just stopped eating the wrong things, and am now content with the protein shakes. Only now and again do I have a snack during the day.
Eat man!!! Eat! I don't know your stats completely, but remember, their is life after weight loss! Develops the skills for maintenance now! I had to get a crash course!3 -
Thanks for the advice guys. I will take it on board. After many attempts, my head is in the right place for it. but I want to do it right. I have had 2 herniated discs in my lumber spine for 24 years, so I am limited with what cardio as I can do.4
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I'm eating at least 1500 calories. Sometimes more. Have lost 10.5 lbs in the last month, so did lose a big chunk at the beginning. I'm on my feet most of the day, working in my restaurant kitchen,. I just stopped eating the wrong things, and am now content with the protein shakes. Only now and again do I have a snack during the day.
I'll add to the voices of other people here and say eat more food. I also work and walk all day at work, I do no cardio and yet when I need to lose weight at a reasonable rate, I usually require no less than 2400 calories. Sure it's fun to lose a *kitten* ton of weight fast, but losing more than 1% of your bodyweight on a weekly basis is just destroying any muscles you have....basically you're not doing your health any favors.2 -
I would definitely up your intake some and put some hard yummy foods in your belly
I typically resort to protein shakes if I am just scrambling to find something to fill the calorie void, otherwise, I much prefer foods when its time to eat. 1-2 whole eggs mixed with 3 servings of egg whites helps me a lot, followed with some cottage cheese (w/ powdered peanut butter mix) is usually my breakfast. More protein (40+ grams) and nutrients than I would get from a liquid that is designed to digest quickly, leaving me searching for more just a short time later.
However ... my wife got me hooked on the MFP Green Goddess Smoothie, holy smokes that is an awesome shake!1 -
Thanks for the advice guys. I will take it on board. After many attempts, my head is in the right place for it. but I want to do it right. I have had 2 herniated discs in my lumber spine for 24 years, so I am limited with what cardio as I can do.
I also have 2 - at L3/L4 and L5/S1 as well as spinal stenosis at L3/L4. This is from an MRI and seeing a spinal specialist. He had me do PT and there they taught me some cross body exercises to strengthen the muscles right over it. I also have to try to remember (getting better at it) to hinge at the hips and keep my back straight instead of arching and hunching. I paddle a slow rec SUP 5-8 miles 2 or 3 times a week, walk 6 or 8 miles at ~4.5 mph.
This keeps me in good shape, but eating less than I burn made me lose the weight I needed to. I failed at a 2 shake + meal plan (the one on TV a lot) when I tried to switch to maintenance. That can be tricky when you are going to switch to a different way of eating than you used while losing; watch the scale closely when you do that.1 -
If I wanted to stop an extreme, unhealthy lifestyle, I would put all my effort into building a healthy, moderate lifestyle, not jump on a new, extreme, unhealthy lifestyle, that will only lead back to the old, extreme, unhealthy lifestyle.12
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Thanks for the advice guys. I will take it on board. After many attempts, my head is in the right place for it. but I want to do it right. I have had 2 herniated discs in my lumber spine for 24 years, so I am limited with what cardio as I can do.
What about swimming? Great full body workout, provides resistance, and not hard on the body.0 -
1st: congratulations on your success!!!
You found something that works for you, that's awesome. If you feel that your current diet can be sustained long term, and you're healthy, why change it? (If it ain't broke, don't fix it).
Now, if you feel that two shakes + meal is not going to be sustainable long term for you, start weeding out one shake at a time. Even just slowly replacing 1 of the shakes per week is progress towards a sustainable eating habit. I know a lot of people that do a protien/nutrition shake for breakfast every day as thier normal habit as they are time crunched in the morning. Because that's thier normal, it's just fine. Everyone is different, so find something that will work for you long term.3 -
I've done and still do 2 shakes a day with protein bar snack and regular meal have for about 2 years down 120+lbs so it works but as my exercise went up I have to increase my food intake I do about 2400 calories a day now vs 1500. Snack on a lot of fruit and fiberous stuff. I've been in medical weight loss so had a doctor checking everything and no issues. With your injuries I'd just go slow if your going to start lifting some weight up the protein and will have to up the calories if want to gain any muscle.1
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Thanks guys,,,, yesterday was a pretty normal day for me. 2 meal replacement shakes, a few different minerals & vitamins, steak, lots of veggies and green tea and 4 litres of water. Total calories for the day was 1850.3
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1390 net calories0
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I went from 340 to 240 in 1 year.
Never used a shake.
Just ate food I liked in moderation.
Went to the gym 4-5 days a week.
Don’t over think things.2 -
Thanks for the advice guys. I will take it on board. After many attempts, my head is in the right place for it. but I want to do it right. I have had 2 herniated discs in my lumber spine for 24 years, so I am limited with what cardio as I can do.
I don't have herniations, however I do have a recent bulging disc in my lumbar that is still running my life and activity. I was an extremely active person before with a heavy lifting active job, but now on temp light duty. The only thing I can do consistently is walk slowly at an incline on the tredmil. Maybe you could try this? I can get my cardio in at 50% to 70% max heart rate with the right speed and incline combo. I do, however, feel your pain, and sometimes with the best intention, my leg doesn't allow me to walk.1 -
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Sounds like you got some good advice already but I just wanted to mention that anytime someone makes "many attempts" I like to point out that it's far more likely you quit because your plan was unsustainable. It's not sexy or dramatic to lose weight slowly but it does get you there. Food for thought; good luck!3
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I will only comment on the use of shakes. I used them during my weight loss, and continue to use them as part of maintenance. I find it very helpful for calorie control, while getting a good dose of protein and other nutrition. Also, I like to save most of my calories for the evening. I use primarily Slim Fast Advanced, but also am trying Ensure High Protein. Shakes were an important part of my weight loss, but I am a small female, so the fact that is a low calorie meal worked fine for me and I was satisfied. Of course you need to be sure you are taking in enough calories.0
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Start with reading all the stickied posts at the top of each forum section. They are full of all the collected info you'll need.0
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I will only comment on the use of shakes. I used them during my weight loss, and continue to use them as part of maintenance. I find it very helpful for calorie control, while getting a good dose of protein and other nutrition. Also, I like to save most of my calories for the evening. I use primarily Slim Fast Advanced, but also am trying Ensure High Protein. Shakes were an important part of my weight loss, but I am a small female, so the fact that is a low calorie meal worked fine for me and I was satisfied. Of course you need to be sure you are taking in enough calories.
I still use the commercial ones sometimes, but it is usually in addition to meals, not instead of. Sometimes I will take one with me on a long paddle that is going to add a lot more calories to my goal that just one shake. About 3 or 4 miles in it seems helpful to have something besides water that is as convenient and quick. It may just be a mental thing as I doubt it has time to have much actual effect before I am off the water.0 -
I had a doughnut today
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Was just a lighthearted comment, as everyone is telling me to eat more.1
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