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For many people, whole foods are more filling and beneficial in other ways, sure. When I was first losing weight - eating too little - I felt great, not hungry . . . until suddenly I didn't. That was when weakness and fatigue kicked in, with maybe some other negative effects like a bit of hair thinning a little further…
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Hello and welcome! Most of the super-highly-marketed programs for menopausal women are going to boil down to a small to moderate but reasonably consistent calorie deficit, regular progressive strength training, and good overall nutrition (especially adequate protein). It's good advice IMO, but there's no need to pay some…
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I endorse every single word of what Lietchi wrote above. A pound a week can be realistic, but there are a lot of variables that go into whether it will really happen. For sure, if it does happen, it will show up in the average weight change over 4-6 weeks, or at minimum one full menstrual cycle for people who have those .…
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Hello and welcome! Speaking from the perspective of having lost from obese to a healthy weight, and having stayed at a healthy weight for 9+ years since (so far!), the rewards - health improvement, quality of life improvement - are more than worth the effort it takes. My first tip to anyone new is always to try to make an…
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Hello, and welcome! I'm just chiming in here to say hi, and offer encouragement. You have time between now and next February/June, and IME this is definitely a "slow and steady wins the race" kind of thing. IMO, too many people arrive here with an intention to lose weight aggressively fast, adopt some restrictive eating…
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Once you have at least 4-6 weeks of reasonably careful food and scale-weight logging, use your own history to estimate your calorie needs. (If you were female of relevant age, I'd be saying to use at least one whole menstrual cycle.) Take the average loss per week over that whole time period. Convert that into very…
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Finally back rowing, after the two-week hiatus while the stitches in my scalp healed. (I follow medical directives even when I don't like them. 😉) It was the usual just under 7k, bow of the double, with one of last year's learn-to-row graduates in stroke. I wanted to keep things moderate first time back, and she still…
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I'm sure you know that it's no particular calories that prevent loss . . . it's about total calories. Where the easy cuts are varies individually. I review my diary, look for things that are adding calories disproportionate to their value to me personally. "Value" can be from being filling, contributing useful nutrition,…
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I'm happy with lots of hot nonfat milk. If I'm extra fancy, I froth the milk for the luxurious mouth-feel. Yes, there are calories, but they add a meaningful small bump to my protein goal. (165g milk, 56 calories, 5.7g protein). Plus - most important - I enjoy it. YMMV. That's a hand frother next to the mug of coffee.
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Just checking in to say hi, boost the thread, ask how y'all are doing and . . . celebrate, maybe? (Maybe that's not the right word. 😉) It's my 10 year MFP-iversary: I joined MFP on July 25, 2015 and first joined the Community side on the 26th. Just for fun, here's the first day I ever logged 😆: Yep, not enough calories,…
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+1 to what Lietchi and csplatt said: Fast loss, then a short stall that's probably just water retention. Keep going. Don't adjust calories downward unless you see 4-6 weeks (or one whole menstrual cycle) of literally steady weight, after a gradual tapering off of loss. Short time periods, or a sudden drop in loss without a…
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Congratulations on starting! I'm an MFP long-timer, lost from class 1 obese to healthy weight starting in 2015, and 9+ years since of maintaining a healthy weight. Most of that happened when I was already pretty old (69 now), entirely menopausal, and severely hypothyroid (medicated), among other things. If you could look…
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No, it does not. Currently, this app tracks only nutrients required on US food labels, and phosphorus is not one of those requirements. The reason is that MFP's database is mainly crowd-sourced - details entered by regular users - and the only information they have at hand is what's on the food labels. If there were a…
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Hello, and welcome! Congratulations on your weight loss so far, and kudos for your focus on self-care. That's excellent. I have to admit, I feel somewhat concerned about your plan going forward, entirely from that same self-care standpoint. Adequate calories are the foundation of health and nutrition, and 1200 is quite low…
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Welcome! Don't stress too much about finding the theoretically perfect fitness routine. Honestly, just start in doing a bit more of anything that involves more body movement, and that seems fun . . . or at least tolerable and very practical/convenient. It doesn't need to be official formal exercise activities. Anything…
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Also: If you don't wish to copy in the quote, but wish the person to get a notification that you mentioned them, type an @ sign, stop and give it a second, then start typing their user ID immediately after the @ with no spaces between. Click on their ID from the drop-down box that shows up, when the right ID appears. It…
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Probably the best current substitute is to find a group/thread that you like here in the Community that has the focus you need. There are accountability groups, some that just chat about progress and daily life, support groups, various kinds of challenges, and more. They're more concentrated in the Motivation and Support…
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Hello and welcome, Theresa! I figure that if a hedonistic aging hippie flake - a woman with a strikingly low budget of willpower or discipline - can lose 50 pounds, most any reasonable more-mature adult can do it, too. A series of small, positive changes in habits can really add up, over a period of time. What it takes is…
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Hello and welcome! With so little weight to lose, the most health-promoting route is to lose it slowly, like half a pound a week. The good news is, going slowly makes losing it easier. The bad news is, the downward weight trend takes longer to be obvious on the bodyweight scale. But that time's going to pass anyway, right?…
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Plain nonfat Greek yogurt seasoned in various ways. If you like Ranch dressing, some powders don't have added sugar, and you can mix with yogurt or buttermilk. Various herbs are good mixed with plain Greek yogurt, too. As a variation on that theme, consider tsatziki. Some commercial brands of that have added sugar, but not…
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Very small plate. Maybe even a plate/meal made out of anti-matter. 25 pounds in 14 days = 6250 calorie daily deficit. 😆 Yeah, that'll happen . . . in fiction. 🤣
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There are notes, or there should be unless there's a bug affecting you. It's near the bottom of the diary page. In the screen grab below, the text in the notes is what I typed in and saved just to make sure it was working for me. Your boxes will be empty or absent on the diary page until you input something. In the…
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Here's the thing: Most everyone has something that makes weight loss hard. Exactly what that thing or things is varies, but most people will name something. If we can't change the things that make it hard, then our choice is to figure out a way around, over, through, or otherwise past those obstacles. Yes, it takes…
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Hard gainer thread direct link, just to keep things easy:
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Hello and welcome! The best place to find that kind of group/competition/challenge would be in one of these two Community topic areas: There are other ones in other topic areas of the Community, but they're more concentrated in those two. You can read the intro posts of ones that look interesting, and they'll usually say…
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Best meals? Any foods you enjoy eating, that add up to the right number of calories, and keep you full and happy most of the time. Since you have a goal to build muscle, too, then ideally those foods will deliver ample protein and overall good nutrition, too. What foods are those? Really, no one else can tell you, because…
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But that supposedly higher calorie burn's not a good thing - hoping that's what you mean? Lifting doesn't burn a lot of calories. Worth doing for many reasons, but not a high calorie burner during the workout (or from EPOC, in absolute calories vs. percentages). Heart rate is a poor indicator of work - calorie burning work…
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It's normal to lose quickly at first, slowly at first, or really any variation. When we change what we eat, when we eat, how much we eat, and maybe how we exercise all at the same time, our scale weight does complicated things. That's because our bodies can be up to 60% water, and our water retention fluctuates even more…
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The green check just means that several people have checked a box saying that that entry is correct, or was correct at the point in time that they checked the box (since product formulations can change). One important fact: Almost all of the MFP food database entries are crowd-sourced, i.e., entered by regular users like…
