robingmurphy Member

Hi there! I'm a volume eater and working on lowering the energy density (calories over grams) of my overall diet. I just read this Precision Nutrition article, which I found interesting, and I was wondering if any of you have weighed everything you eat in a day. https://www.precisionnutrition.com/what-are-your-4-lbs Do you…

I've used Podcast Addict and Pocketcasts.

I eat back exercise calories as calculated by my Garmin smart watch BUT I don't include any calories for weight lifting. I figure the exercise estimates are probably a little over, but the added maybe 50 calories a day on average for weight lifting that I don't count offsets that. Seems to work for me.

Jan 5 Exercise? YES Calorie budget? YES Track? YES

Date: Jan 3 Exercised?: Yes - 3 mile walk Calories?: Yes Tracked?: Yes

Date: Jan 2 Exercised?: Yes - 45 minute HIIT workout video Calories?: Yes, but only because my calorie goal on Jan 2 is pretty high. Tracked?: Yes

Date: Jan 1 Exercised?: Yes - 3 mile walk Calories?: Yes, but only because my calorie goal on Jan 1 is very liberal. Tracked?: No

Hi! I'm a new member. I'm 47F and have gained back 15 pounds from my ideal weight. I'd like to lose them over the next few months. I will be checking in here this month to help me stay on track!

I'm a fan of microwaving some frozen veggies, throwing it together with a pre-cooked grain (brown rice, farro, etc) and maybe some beans, plus my favorite seasonings

I keep coming back to this discussion because it really changed my outlook. I don't know why some of these ideas didn't take with me before but they suddenly make a lot of sense. I've been telling myself "Oh, I've tried everything and nothing worked with me! Nothing stuck!" but this discussion has helped me see that's not…

Thanks you guys have given me a lot to think about. What I'm taking away is that building habits for long term maintenance is very valuable... but for me it's also worth it to continue to monitor and stay within a calorie range at the same time. That's the perspective I needed. I have a tendency to come up with an idea…

I've done intermittent fasting and for me it's a helpful tool for reducing calories for about two weeks and then my body and brain adjust to the new schedule and I easily overeat again - plus I've gotten used to eating big meals.

What's really blowing my mind is that I've heard the advice to "lose weight only by doing things you could do forever" and "lose weight with maintenance in mind" advice before and kind of dismissed it with the though "Oh, yeah, I never do any extreme dieting." But when I wrote out what I actual do when I try to lose weight…

I'd recommend you increase the vegetables and fruits you eat by quite a bit. They are full of water and fiber which are some of the most satiating components.

Whoa, this is kind of a revelation to me. Has my tendency to always think that if it's too easy I'm not doing enough been sabotaging me? Maybe I should just set an easy goal and actually stick to it for a long time?

You guys, these are great tips. Thank you so much. A lot of these are things I have done successfully in the past - planning foods, pre-logging, weighing myself daily, eating on a schedule, delaying my first meal, etc. - it's really just the mental game of starting to do it and sticking to it. As said above "managing…

You know, what I've observed is that people who say they don't log usually are doing as much mental work as people who do log - they are estimating portion size, keeping track in their brains of what they've even, exerting willpower to stop eating at the appropriate point, etc. The key is making sure you are doing the…

Having an active job that makes it more difficult to eat whenever will make it a little easier to make good decisions, but you still have to make the decisions. This discussion is really helpful to me because I just went the other way - I just took a job that I think I'll love, but has a reputation for making people fatter…

Since you have different needs and want to pay attention to micronutrients like potassium, you might want to consider using a tool like Cronometer https://cronometer.com/

I can commit to at least tracking. I admit that a lot of times when I start going off track, I stop tracking altogether.

The Lemon Top is yummy. Good substitute for ice cream for lower calories. Isn't as likely to trigger overeating for me.

Do you think you would be satisfied psychologically and emotionally as well as physically with a lower calorie intake? It would mean making more compromises about how much you can eat and how many indulgences you could include.

With a recomp you aren't losing weight. What other body measures are worth following instead? Body fat should decrease right? How soon should you see results there? Should you expect waist size to drop, or does it stay the same size but more muscular?

I don't buy that stuff because I know there will be times when my will is weak and I'll make poor choices. But my boyfriend who I live with likes to have it around and I don't want to deprive him of that. He generally keeps it in a treats cabinet - unless he forgets - but let's face it I still know it's there and some days…

I won't count or log, but I will try to be moderate. I will try to plan out generally what I am going to eat. Something like "For breakfast, I'll have a bowl of oatmeal and a boiled egg around 9am. Then I won't eat again until lunch and for lunch I will eat whatever I want, but make sure I sit down to eat it and won't go…

You guys are awesome! These are such great suggestions. I'm going to bookmark this thread and come back and re-read it. In thinking more about my eating pattern, I notice that I try to stick with breakfast-lunch-dinner and no snacks because I like to have a substantial meal when I eat, and that allows me to eat 400-600-700…

I've tried to just plan snacks into my daily calories, but for me it seems like snacking is never enough. Whatever I plan, I find myself continuing to mindlessly eat past it. It's because I'm eating to address boredom and procrastination, not hunger or nutrition. For me, it's better to just cut them out ... if I can.

Interesting! I've never considered IF as a cure for mindless eating/snacking. In fact, I've always thought I would be a bad candidate for intermittent fasting because I'm one of those people who is thinking about food and snacking all the time. Doesn't having that habit make IF a lot harder?

Thanks - that helps. I do feel like I see people on here that seem to lift weights for 3 months and suddenly they look totally different, and that might have given me an unrealistic idea. However, I think I'm in it for the long haul either way. Yes I want to look better and all that, but my biggest goal is to be a strong…

I love being outdoors, and in the spring and summer I burn a lot of calories walking and running just because I love doing them. In the winter it's SO much harder because of the cold and ice and snow. I can force myself to use a treadmill or take an exercise class but let's face it I'm just not burning as many calories.…