FREE Customized Personal Weight Loss Eating Plan! (Not Spam or MLM)

kardsharp · January 2020

I am glad this was bumped again even though I think I would have found it. I read everything Ann posts with great interest.

tinkerbellang83 · February 2020

February BUMP

2omonths · February 2020

Thank you @AnnPT77!

AnnPT77 · March 2020

I was putting this infographic into another thread, and it occurred to me that it might also be useful in this one:

MeganD1704 · May 2020

*bump*

Athijade · August 2020

Bumping this cause it is the best.

changing4life · August 2020

Save

tushitatravellogue · September 2020

Bump !!! Just found this useful thread ....

countrycreek_ · October 2020

To read later.. thank you @AnnPT77.

kika5105 · October 2020

@AnnPT77 Question!... for the macros when you say per Healthy goal weight or lean body mass what do you mean by that and how can I find out.

AnnPT77 · October 2020

kika5105 wrote: »

@AnnPT77 Question!... for the macros when you say per Healthy goal weight or lean body mass what do you mean by that and how can I find out.

By "healthy goal weight" I mean an ultimate goal weight you've chosen (maybe in consultation with your doctor) that you believe would be a healthy one for you. (It's not really a technical term. 🙂) If someone isn't sure, it would maybe make sense to use a weight around the middle of the normal BMI range for the person's height. That can be figured out here: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Knowing lean body mass means taking one's current body weight, and subtracting fat weight. There are some lab tests that can measure fat weight somewhat accurately, and things like BIA scales at gyms or for the home that estimate it somewhat inaccurately. Even the inaccurate estimates are probably close enough for estimating protein needs. (Because of the math involved, minor differences in body weight or lean mass don't make a huge difference in the protein goal one comes up with.)

The point of saying "healthy goal weight" or "lean body mass" is to suggest that someone who is still substantially overweight doesn't need to use their current weight to estimate protein needs. The main role of protein, in my understanding, is to maintain lean tissues (build and repair them). I don't think one needs bunches of extra protein to maintain one's fat mass in a healthy state.

I hope that makes sense.

kika5105 · October 2020

@AnnPT77 yes totally makes sense! Thanks so much this will hopefully help me with my macro counting problems 😅

AnnPT77 · October 2020

kika5105 wrote: »

@AnnPT77 yes totally makes sense! Thanks so much this will hopefully help me with my macro counting problems 😅

@kika5105, deep in mind that the macros don't need to be an "exact every day" thing. Somewhere around your goals, up one day, down the next, but averaging out in the right region over something like a week: That should be fine, is *hugely* easier to achieve, and is doing better than the overwhelming majority of people do.

And the macros are about health, energy level, and satiation . . . not directly controlling weight. Obviously, if energy level tanks, or poor satiation causes binges, those can have indirect effects on weight management. But in a direct sense, weight is about calories (both in and out, and with recognition that the calories eaten have an effect on calories expended, i.e., it's not fully static).

Best wishes for excellent results!

quiksylver296 · December 2020

Bump

williambarbara1 · December 2020

i need help 2 figure out how much i can eat and what to eat. I don't know how to get this info

AnnPT77 · December 2020

williambarbara1 wrote: »

i need help 2 figure out how much i can eat and what to eat. I don't know how to get this info

MFP guided set-up can give you a calorie goal: That's the "how much". (However, your food choices are yours alone. 100 calories of butter is a tiny little nubbin, and 100 calories of broccoli is a pretty big heap.) Individuals feel full eating in different ways: That part is a personal experiment. It's OK to take your time working it out, for yourself. Just make positive progress, and you'll get to a good place.

As far as what to eat: There are multiple possible ways to get there. The starting post in this thread is one way: Log what you eat now, gradually revise to meet new goals.

Another way is to adopt an eating strategy or structured meal plan. There are lots of those. One very structured option some people like, at kind of the opposite extreme, is this web site: https://www.eatthismuch.com/ . It lets you select a kind of overall strategy (paleo, Mediterranean, etc.), number of daily calories (that you got from MFP guided setup), number of meals you like to eat daily . . . then it suggests a very specific daily plain. You can "test drive" different strategies there, or get daily menu ideas - can be useful.

If you have specific questions, please ask . . . but I'm not very good at telling other people *specifically* how they should eat. I think everyone should get overall decent nutrition, but there are literally gazillions of ways to do that.

Best wishes!

AnnPT77 · January 2021

Just gonna indulge in a tiny selfie-bump, in anticipation of 1/1 newcomers. 😐? May rebump again, next few days, to keep on page 1, if nature of recurring questions suggests that

LunaTheFatCat · January 2021

Thanks @AnnPT77 this is EXACTLY what I was looking for.

Can I come live with you?

AnnPT77 · January 2021

LunaTheFatCat wrote: »

Thanks @AnnPT77 this is EXACTLY what I was looking for.

Can I come live with you?

No. 🤗 Trust me, you wouldn't like it. 😉

I'm exactly this opinionated and overbearing in real life. 🤷‍♀️ Also untidy.

Hey, it's a personality. 😉

_manny_702 · January 2022

Thank you!

smrsfaith · February 2022

Thank you @AnnPT77

Cluelessmama1979 · April 2022

Just bumping because I found and checked this for the fat per lb of healthy weight calculation, and it deserves bumping

AmyDahlTorres · May 2022

Brilliant! I'd edited my macros to be 40% carbs, 35% fat and 25% protein at my Dietician's recommendation and they perfectly fall in line with Ann's recommendations. I rarely make my carb limit, which is ok with me with type 2 diabetes.