Here bc Joe Rogan

Cliffs Notes of Weight Loss:

• small, sustainable changes
• Understand weight fluctuations are normal. Thinks of a roller coaster, not a steep mountain slope down. Some weeks up, some weeks down. Its the OVERALL TREND that matters
• Learn to weigh your food ON A FOOD SCALE
• Learn how to find ACCURATE DATABASE ENTRIES
• BE ACTIVE - get off your butt and MOVE. Find SOMETHING you enjoy. If your activity is limited, find ways to move that you are ABLE to do
• Deprivation is the key to Binging and falling off the wagon. Learn how to fit your favorite things in regularly. There are no 'bad foods' Just 'bad quantities'.
• One 'bad' day will not undo your deficit.
• You did not gain the weight quickly. You will not lose it quickly. Better to lose it slowly, and KEEP IT OFF, then lose it quick, and gain it all back and more!

Useful Links

https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

https://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1


and basically ... all of these


https://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-health-fitness-and-diet-must-reads#latest

LOL

littleswissarmyhouse wrote: »

These are great tips. Thank you! I've used MFP over the years just not lately. I'm done at work until Jan/Feb so REALLY going to get a routine going now. Joined the tiny local gym for the treadmill (4 mi/day), eating 1200 cal/day, and drinking diet coke in the rain. I live in the NW rainforest where boozing through the rainy season is pretty common. lol

1200 calories may be on the low side, depending on your demographic and personal details? (It was too low for me at 59-60, for sure.) Many around here - I'm one - recommend losing no faster than 0.5%-1% of one's current body weight per week, with a bias toward the lower end of that unless so severely obese that the obesity in itself creates health risk, and/or one's under close medical supervision for deficiencies or other medical problems.

I ask partly because the idea that women universally need to eat 1200 or fewer calories to lose has really taken hold culturally. It's true that some do need to do that, and those who do are likely to be shorter, less active women in our demographic. But even among us, it's not universal. I lost 50+ pounds in less than a year, most of that eating 1400-1600 calories daily *plus* all my exercise calories, so often 1800-2000 calories gross intake. (MFP intends one to set activity level based on pre-exercise life, then log and eat exercise calories when the exercise happens.) I admit I'm mysteriously a good li'l ol' calorie burner even before exercise, but there are many women our age for whom 1200 is aggressively low, especially if not eating back exercise calories.

Do you only have those 20 pounds to lose? If so, that would make a slower loss rate more health risk averse. Researchers believe we can only lose a small number of calories of fat per day, per pound of fat we have, so the implication is that with less fat - even if still more fat than we wish we had! - slow loss is muscle- and health-preserving. I don't know about you, but one of the few limiting things I do notice in myself (amidst much nonsense in our culture about how aging is some kind of curse!) is that I'm a little less resilient to total cumulative physical/psychological stress, i.e., overdoing (anything) has a bit more abrupt impact, and it takes a bit longer to recover.

Wishing you much success!

Good show - congratulations!