maxit Member

You might be able to. I can't. Weight loss stalls if I do.

Yup - if you are stalled for 3 weeks, as a guy especially, this is the way to go if you want to continue to drop pounds. If you are wondering what "maintenance" amounts of food would be, it seems like you have found out :)

I agree with not using percentages. Get your goals in mind (I couldn't tell if gaining or maintaining is your goal). The fat & protein macros are the minimums to hit - depending on the goal, your fat macro might be .3-.7g per pound of body weight, and your protein macro from .8-1.5g per pound of body weight.

One thing that can happen with running a deficit of that size (800-1000 calories a day of deficit) is that folks slow down their activity - part of how the body compensates - so the actual deficit (calories in:calories out) is reduced. Another thing that can happen with a very low calorie intake is that there is a lot of…

Withdrawing from caffeine can cause headaches - pretty common effect. Once withdrawal is completed, they go away (whether or not there is "healthy eating").

I have a couple of thoughts. 2.4 k in 10 days means that you are restricting quite a bit. You may be having a bit of an electrolyte imbalance going on, so you could look into that. Your body could also be stressed by the calorie deficit, and perhaps you have too much of a deficit. I personally have found that an evening…

I have found taking a break from calorie restriction, and finding out what maintenance is, is restorative. You can choose whether to resume a restriction or stay where you are for a while. If you do that, it's helpful to think of maintaining in a "range," and also to keep CICO data. I found last summer that my activity…

I don't call it a "setback," I call it "life happens." Looking back over the decades, I have encountered many peaks and valleys. All have been valuable, even those that were painful. In the large scheme of things, "going overboard at dinner" is miniscule. Illnesses, injuries, loss of loved ones, financial insecurities -…

Head on over to the body recomposition website (Lyle McDonald http://www.bodyrecomposition.com) where there is a ton of useful information. He has a modified PSMF diet called "rapid fat loss" which might fit your criteria.

Pre-planning meals and eating healthy before socializing can help you with the "eating super unhealthy" part. Eat enough! You don't need to become an exercise fanatic, but walking every day can help you, too. Get off the bus a few stops early, park in the back of parking lots if you are driving, get dropped off further…

Protein has 4 calories per gram so you will "use up calories" :smile: If you want to maximize protein intake from real food while keeping the calorie load as small as possible, go for fat-free sources such as nonfat, no-sugar-added plain greek yogurt, non-fat cottage cheese, egg whites, chicken breast, tuna, other lean…

Slow your roll :)

You might consider 3 weeks on what I called a "modified Atkins" back in the 90s - no alcohol whatsoever, carbs from fibrous, leafy, non-starchy vegetables only, little or no fruit, lower fat meat (lean pork and beef, chicken, fish with occasional fatty fish), higher protein dairy if you can tolerate dairy (i.e. low fat…

Yup there is such a thing as adaptive thermogenesis (there have been studies that show that people who have been obese for years and then lose a bunch of weight have a slower metabolism than "normal weight" folks who have maintained that weight. I feel bad for these contestants and hope they can turn it around. Extended…

at 115# I wonder what exactly the issue is - what seems like "pooch" to you might just be normal belly to most folks ~

I don't buy iced coffee out, but I frequently have it at home - brewed black coffee and 4 oz of milk - not a fan of sweet coffee, tho. If I was, then I would use sugar (1 tsp = 15 calories) over artificial sweeteners because I don't like how those taste.

I mean a way of getting nutrition into you that you can live with for the next 50 or 60 years :) Getting into a diet rut can help with the "diet" for sure, but I can't see a person living on water and black coffee and tuna sandwiches and protein bars.

Your calorie level is pretty low - if it was me, I would be eating more at your weight and height, and getting more variety in. But if you are feeling ok and don't have health problems going in, and you are getting enough protein and taking a multi vitamin for insurance, you'll probably be ok while dropping weight. With…

It depends on what you like, of course. The "no protein" part is hard to fulfill (vegetables have some protein after all) but generally speaking, I would be dividing up the recommended protein among my regular meals and then building around that with vegetables, healthy fats and fruit. I love big salads, as well as cooked…

It's all an estimate, and you have two now that are only 40 calories apart. Pick one and eat at that level for 4 weeks. Losing weight? Adjust up.

Judging from the pictures, the fat is definitely coming off. Keep up the good work. And check your weight on a different scale. You're doing fine.

Echoing the recommendation of vegetables - in addition to the green ones, mushrooms, red peppers, cauliflower all good and low in "net" carbs - green salad very fast to make and take.

The doctor even commented saying " why would you have written down your weight as so much lower than the scale said?" That's the part that would bother me, OP, as it sounds judgmental.

Wild attributions about "starvation mode" are silly, but there is such a thing as metabolic adaptation that occurs with a too-big deficit over a too-long period of time. If you are going to have such a big deficit, give yourself a period of a week or two to eat at maintenance ("diet break"). Lyle McDonald has good material…

http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html

If you want to be accurate, ask the shops what kind and how much dairy they are adding. The coffees you prepare yourself should be easy to figure -

It's great to hear your progress! I have liked your posts, and how you approach your challenges and learn from them.

I use the One - I don't like things on my wrist, have no need for HR, and it has worked consistently for 2 years. I don't have to plug it in anywhere to sync - my phone app works fine, as does the blue tooth app for my computer.

NSAIDs for inflammation if you can tolerate them; ice if the injury is recent; rest to let the shoulder heal (no lifting); if you are still having significant pain with motion after 3-4 days, consult a medical provider. A physical therapist can give you some exercises to strengthen your shoulder directly targeted at the…

I agree with jemh, but in answer to the thread's question - sometimes people feel too fat and clumsy and self conscious to lift weight. Many, having endured scathing comments about their weight, don't want to go to a weight room with all those mirrors and lifters, and don't have the ability to lift at home, or don't feel…