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When you're not losing (over the course of 6+ weeks) at the rate you expect, then as others have said: it is time to firm up your logging. Food packaging does not have to be accurate. The package says 2 slices of bread is 45 grams? If you weigh them, you'll probably find most are 50-55 grams in weight. If you log a small…
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LIfe tip: look for little ways to add extra activity. Little ways to change habits. Like parking at the back of the lot (when safe to do so) instead of a close to the store spot when running errands. No drive thrus. Park and walk into the bank, for example. Walk out to get the mail instead of sending one of the kids out…
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It takes a bit of trial and error. If you are in a scenario where slow & steady is appropriate, then 1500 is perhaps more realistic. If you have health matters that make faster weight loss important, you may need to aim for faster.
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Forgive me for being blunt, but before you weighed in - had you pooped out all the binge? Probably not. Eating more food yesterday (in terms of the quantity of food or food mass) means that when you got on the scale this morning, you had more food in you. A bit like stepping on the scales w/ a few extra snacks in your…
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Ps an air fryer is pretty much a small convection oven.
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I love it. "Healthy clean eating" will have 10 definitions if you ask 10 people. Things I like about it: can cook or reheat small items without using the whole oven. I can even cook a single piece of fish, chicken breast, etc. - I just spray a piece of aluminum foil, put item on foil in fryer. Some things cook better in…
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Having the support of one's family is a BIG help. So is telling them your plans, goals. Congrats on the progress you've made so far!
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Your deficit is total calories burned in a day less total calories consumed. My way of looking at it - you burn calories in three ways.* Just for being alive - your BMR is an estimate based on age, gender, height and weight and approximates the energy required to make your body function normally. This covers basic things…
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If you weigh in daily: collect 60-90 days worth of stats. If you're female also note your cycle points on that calendar. You will figure out natural trends for you. You may retain water when ovulating, or when your cycle starts. Your body may naturally drop a few pounds of water at a certain point in your cycle. A long…
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Old post - no point in replying so I deleted my comment.
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Try to figure out where you've went 'wrong' in the past. Were you being too restrictive? Or did you get to a point where you thought you had it on your own so stopped logging? That last one is me. I logged for a few years - which was about 10 months of weight loss and 2+ years of maintenance. Stopped logging (got lazy with…
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Also amen to the drinking more water. We eat for many reasons and not always due to hunger. Boredom and habit come to mind. If you're constantly sipping on water, you'll be less likely to randomly snack. It is very likely that at least some of your physical issues will improve as you lose weight. Find ways to remind…
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For 'workout ideas': walking and bodyweight exercises like wall pushups, squats/lunges, ab work, etc. Free, easy, can be done anywhere. And you can find something that suits your current fitness level. Eating less is the key. If there is any way you can incorporate some vegetables in that will help with bulk (so you don't…
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Its accurate if the info you plug in is accurate. If you're on your active job, on your feet a good bit: you burn more calories from daily activity than if you were sitting at a desk job all the time.
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I'm very close in weight to you - though 2 inches taller. My total daily burn (TDEE) which includes exercise and general daily activity is around 1700-1900 based on my activity tracker. I'm losing slowly mostly eating around 1400-1500. This is for a .5 pound per week loss target and assumes a little error on the TDEE…
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BLT's can add up! Bites, Licks, Tastes.
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In all honesty, its ok to feel a little hungry from time to time. Drinking water, or doing something for a distraction often makes the feeling go away. Meaning maybe I was not actually hungry. Boredom and thirst are two common reasons we eat. And for me personally, sometimes I look forward to a planned snack and have to…
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Add a salad to a meal. It may sound bleak - but you can get lots of different flavors to liven it up. It adds bulk - so you feel like you're eating 'more' without adding a ton of calories. Stick to low cal dressings, and limit cheese. A little crumbled blue cheese or feta adds a lot of flavor for just a little calories.…
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Allow 'me' time occasionally. As a parent it feels guilty to do something that is JUST for me. It is ok to take care of myself, and actually a good thing. Multitasking is useful. Making sure everyone in the house carries some of the load. My kids are older now - youngest turns 18 very soon - so not having little ones makes…
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Food labels are not entirely accurate. Believe it or not, every single slice of bread in the loaf: is not the exact same. Every banana is not exactly 90 calories. If you log a small banana (example only, not sure if you eat bananas lol) you don't know what that 'small' was based on. If it meant a 60 gram banana and yours…
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When you are in a caloric deficit - your body finds the needed energy elsewhere. Aiming for a slow & steady weight loss while also eating plenty of protein and doing weight training means your body will take the majority of what it needs from your fat stores, and very little from muscle. Going too fast means your body will…
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I only looked back a couple of weeks in your food log but my theory is incomplete logging. Many days of partial logging. Good news: you have lost weight, and you seem to be making some progress in fitness level by your own account. To lose more weight, improve your logging. Log everything you consume. Weigh anything solid…
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Stress can lead to water weight gain - but the inconsistent logging can also be a factor. And keep in mind: the body is an imperfect machine. Two weeks stall is not necessarily reason for concern. Especially in light of said potential water weight.
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Ps-'net' calories in Myfitnesspal-land are only valid if accurate. If your total burn is not as high as your data suggests, then the reported 'net' is irrelevant. Do you truly have more than a 1000 calorie deficit per day? If so that is not great for you. That is the real bottom line and stressing over the net number on an…
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At 245 pounds, fairly active: it is not unreasonable to think you burn 2500 on an average day. But there is also no harm in assuming the Fitbit has some error built in. So assume its off by 5-10% and leave 125-250 of the Fitbit calories uneaten. Ps-I read it as your Fitbit says you burn 2500 total in a normal day. Not that…
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Work on it five pounds at a time.
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If you can’t detach emotionally from the scale then step on it less often. We know water weight fluctuates but it is easy to still let water weight mess w our minds. Personally I weigh daily but I ignore the numbers until I get a new “low”. And from daily weigh ins I know I will lose big for 2 weeks then hold for 1 and…
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And the ones who will continue to struggle: are those who have not yet learned or are not willing to accept that a change in habits is what needs to happen. My sister has multiple health issues, and losing weight would help in many ways. She has tried calorie counting - but gets frustrated when she runs out of calories…
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Before you consider changing your calorie goal - first tighten up the logging to get a better idea on how much you're really consuming. The lack of weight loss and the admitted loose logging suggests you've been eating at maintenance, so more than you think. It is easy to do unfortunately. Use the food scale for any solid…
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Congrats! And I agree. A 'diet' based on our culture tells you what you can or can't eat. I don't need any guidelines for telling me what to eat other than general nutrition common sense. I think of nutrition as a budget - not that different from a financial budget. If you have $1800 per month available, then you have to…
