InigoAndTheVoid Member

I'm 6'2" and can speak from experience, at that weight you should loose weight on 2300 cal per day quite consistently. I suspect you are, at least in part, legitimately hungry. A higher target should be easier to hit and from there you can look at the results you are getting.

It should show your daily average. You just need to multiply that out.

I have read a bunch of literature via pubmed as suggested above and it's worth noting that you won't find too much that's encouraging. In general, studies of weight loss in large populations find that the best interventions result in very low amounts of fat loss, like 4 lbs in 6 months or something. In general, the sort of…

7 lbs of fat is about the same volume as a roll of paper towels. 6 rolls take up a lot of space. It should be very noticeable.

It lets me incorporate things like cheese which are so high calorie I would otherwise be wary. This way I can measure out 20 grams or whatever and know if it's in budget for the day. The certainty keeps me from feeling guilty

Gaining muscle and loosing fat aren't compatible. Best to keep on the lower calorie level to keep dropping weight until you hit your goal. Once you are there you can add calories and start adding muscle. Lifting is still great exercise while you are dropping weight.

I would say I have a goal body composition, which is something like 12.5%bf. My guess is I am 20lbs away, but I don't know for sure, since I don't know my BF accurately. I'm just keeping an eye on it.

Calabro fat free ricotta is quite good ( I have tried other brands and they were pretty terrible) and an alternative to cottage cheese. Good with tomato sauce and chicken.

That's about what I am eating and my diary is public if you are interested When I started I just tried to eat foods I really like in smaller quantities. For me it made it easier to stick with the foods. Initially it would take a lot of work to figure out how to fit in 2200 cal. Over time I worked on modifying what I was…

I think what's going on here is that the 14,000 calorie per week deficit is simply not correct. As you said, 1-2lbs lost per week matches with 3500-7000 cal weekly deficit. Because your weight loss has been consistently in that range for some time, you have good evidence that your real deficit is in that range. It's the…

Just googled this. Seems like making the breast milk is costing hundreds of calories a day. Probably log it as exercise and eat those calories. Can't vouch for this link, but it seems to make sense form skimming it. http://www.phdinparenting.com/blog/2008/11/25/the-calories-and-breastfeeding-rollercoaster.html

You might like the link below. I found it a while ago and it's a nice guide how to start running. It assumes you are starting off injured and can't run now. I found it particularly helpful because it talks about what pain is ok and when to back off.…

The iOS app when you look at nutrition will automatically tell you where you fall compared to your weekly calorie goal. It's very nice for this.

Call your doctors office and ask about a sooner appointment. There should be some backup option even if he is gone. It doesn't sound like a list of symptoms for the Internet, unexplained dizziness in particular.

When I do this I base the serving on how many portions of food I made and just try to approximate each serving. You can look back in your diary and see if when you made 5 servings of you logged 5. That way I know my weekly calories are accurate even if the days are slightly wrong.

Honestly it seems strange to hear that recommendation from a physician. Red yeast rice is essentially a statin, but without anyone doing the work to ensue you are getting a specific dose of that drug.