Share your weekly diet plan for losing weight
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I personally usually end up at around 80c/10f/10p (when weightlifting more I lean more towards 75c/10f/15p. And I have been at about 2,000 calories a day with that. I honestly eat mostly potatoes and other vegetables with occasional fruit in my green smoothies for some sweetness and flavor.0
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SSDD because holidays/time of year has no influence on diet (other than seasonal changes in hot vs. cold food preferences)0
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Very large calorie deficit and long walks2
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Eat within my calories
Eat any foods I like
Hit my protein goal
Profit1 -
Calorie deficit. I do watch my protein to be sure I get enough, but really I eat foods I like (and that like me) in portions that fit into my daily calorie allotment. I wear a Fitbit and eat back any extra calories I get from that. I don’t routinely do cheat days or meals. Yesterday (Thanksgiving) was the first time I went over my maintenance since I started logging in January.0
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TavistockToad wrote: »Calorie deficit0
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On average ... 100-110 g Protein, 130-150 g Carbs, 70-65 g Fat. I avoid starchy foods and this with added sugars, but otherwise eat pretty much everything. I also avoid "recipes" and ,tend to cook very simply (bake, grill, broil meats, steam veggies, etc).
So far, down 35 pounds in 4 months.0 -
Here are my lifelong rules (well I’m planning to make them lifelong):
1. 64 oz of water every day
2. Small breakfast every day
3. Stay at calorie deficit every day other than planned maintenance days
4. Weigh foods when I’m home, estimate when I’m out
5. Exercise a little each week
6. Don’t sweat it if you can’t be 100% exact
7. Weigh myself every two weeks
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My rules (personal based on what works for me):
Weigh myself at least once a week, ideally more (I get neurotic about getting on the scale if I put it off too long).
2-3 meals per day, no snacking.
Eat lightly the rest of the day or get in a good workout if I'm going out to eat, and if I go out more than once a week realize it's not a special occasion and order lightly (once a week dinner can be a special occasion without problem if all other rules are followed). Otherwise home cook or use one of the various "I'm lazy, I'll get lunch out" options I know is similar enough in calories, vegetables, protein to what I would bring. Prepare lunches ahead on the weekends and cook enough for leftovers for lunches later in the week.
Follow exercise plan (I do weights 3x a week and am usually training for something cardio-based). Don't beat yourself up if you aren't perfect.
Get in vegetables and a good amount of protein at all meals, if at all possible.
Life happens, some days are better than others, and a bad day is just a day unless you make it more.
Be mindful. Logging is one option, but journaling is something that helps me that I've recently returned to.0
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