wkwebby Member

I will add that you can switch it up with chicken for a lower fat/calorie option as well. Still tastes great! :smiley:

Skirt steak, peppers, onions, taco or fajita seasoning (wrap in a fajita or just eat plain if you're low carbbing it). Depending on how much skirt steak and veggies you put into the pan, it'll be good for at least a few dinners or lunches. I also do hard boiled eggs as my snacks and mix up the greek yogurts every once in a…

Hard boiled eggs instead of canned tuna would be a good low sodium substitute. Maybe you can prepare some salads that you can eat when you get home with bacon and more egg on top (sort of a cob salad without the processed ham and/or turkey). Cottage cheese is good or string cheese throughout the day. Like everyone else has…

Keep tightly and honestly logging of weighed food. Cut out the soda unless you can fit it into your calories. At small deficits a miscalculated meal could wipe out your deficit for the day or at worst case your week.

Be careful with adding the exercise calories back into MFP calorie allotments. Yes, the ratios change, but your calorie allotment will be way higher than you are actually burning.

With only 13 lbs left to lose, you should have a relatively small deficit in your diet. Agreeing with both previous posters, you're probably eating more than you think. Weigh your food and log it honestly. Make sure you're within goal, and then see what your body thinks. Maybe you are binging because you aren't eating…

You can become insulin resistant when you eat more than your body needs on a normal basis (how most of us gained weight in the first place) and it was heavily based on carbs/sugars (or not, noone really knows HOW, but there are influencing factors). That is just one way. Genetics has a lot to do with it, but we can…

If you have high triglycerides in addition to this (as well as elevated hA1C levels), you could be prediabetic. I don't have the elevated A1C levels yet, but I've got high 90's on my fasting bloodwork as well. No need to carb up when you're lifting the next day. Maybe drink a juice or protein drink just prior (an hour or…

Your diary has a lot of volumetric measurements and not weight measurements for food. If you don't have a lot to lose, that will be where your error lies. Since your deficit is slight on a daily basis, not weighing your food could easily wipe out the 250 calorie deficit for the day and then you're at maintenance.

This is called skinny fat. Yes, you definitely need to start weight lifting and stop the calorie deficit. You should calculate your maintenance calories and focus on protein while starting a weight lifting regiment. Gaining muscles will eventually lead to weight gain (but it will be lean body mass and water, hopefully, not…

Body fat loss can't be measured like that and is highly inaccurate with calipers. The only way to know what you lost is if you got tested in a lab and did a float test which costs hundreds. Then you'd have to have a comparison done (same test) some time later to see what was lost in fat vs. muscle. There is nothing to say…

What do you want more? To lose weight or that junk food? There is nothing wrong with incorporating SOME of this food that you love, but moderation is the key. Instead of every day dinner being junk food, maybe be a treat once a week and still stick it within your daily allotment of calories (so light on breakfast and lunch…

At 5'4" and 122lbs, you are at an ideal weight. If you think you need to change things up because of your body composition, then start to add in weight training. This will take a skinny fat person and sculpt your body into what you want. You've lost all the weight you need to (you're in a healthy BMI range if not on the…

Full fat greek yogurt will give you a healthy punch in calories as well. I like the cheese and avocado thing too. Nuts are wonderful! If you only have 300-400 more calories to add to your diet, one or two snacks from the above will give you enough cals for the day. Good luck! :smiley:

Are you measuring inches? Sometimes when the weight stalls, the inches shrink. That should motivate you. :smiley:

I agree that the reason you are getting these high sodium numbers has to be the pre-cooked and packaged foods that have huge sodium content. The only way to get that number down is to cook it yourself and control how much you add (and you'll rarely hit the max sodium number unless you add it in yourself). I'll also remind…

Am am part of the CPC too! Immigrant parents and being born in the 70's didn't help this mindset. The way I combat it is to eat smaller portions on a smaller plate so that I can still clean my plate and make a conscious decision to get more or not. The leftovers are also kept for my lunches at work (saves more money, cha…

5-6 lbs is not a lot in the grand scheme of things so your caloric allotment should only be at a small deficit. Your one chocolate mocha could have wiped out that entire deficit in one sitting. Be as accurate in your logging as possible and perhaps recalculate what your allotment should be to lose at a small deficit. If…

It could be all the fiber that you now eat (and never did in the past). Have you ever tried Gas-X? It will help with the gas, but the bloating could mean that you are intolerant of something. Try eliminating one veggie at a time. This way you know what you can't eat. Those are all good veggies that you shouldn't just cut…

Eating at a caloric surplus and weight training will allow you to develop those muscles to look toned. You are severely underweight for your height so I'd seek help in the ED forums on MFP and consult a physician combined with a nutritionist as well. Good luck to a healthy recovery! :smile:

I would have guessed some water weight gain/loss. Hey, but at least you know that you can't do protein shakes! :wink:

For diabetics and pre-diabetics, this number is needed because a sugar IS a sugar. For everyone else though, they should just delete tracking it.

That's a great infographic!

Are you cutting carbs? When I first lowered my carb ratio, I was ravenous. Maybe it is the "withdrawal" symptoms that you are reacting to. The constant hungry feeling went away in week 2 of the lower carb eating. I'm pre-diabetic though so you might react differently.

You can't out exercise a bad diet.

PB2 is a powdered version of peanut butter that is like 45 cals per serving (2 tablespoons). It is a one to one on the carb and protein grams and way less on the fat calories (as you can tell per serving). Adding that in for some snacking (maybe with veggies) is probably a good way to go.

On track when you are sick is to stay on your calorie goal (without exercise), and then head back in when your body says it can handle the exertion. Exercise only decreases and stresses your immune system even more than it already is which could extend your sick time. Take it easy for a little bit, and rest up to keep…

If you've hit your protein goals, and you're getting stronger, I wouldn't worry. In large deficits, you aren't going to gain muscles, so keeping up your strength is all that you should worry about right now. If you feel you're not getting enough energy, then reevaluate your caloric intake. If you're truly THAT concerned,…

I got a cheaper version of PB2 on Amazon as well. Tastes great! It's my first try at the PB substitute so I haven't tried the PB2 brand. Yeah, it isn't that bad on sugar (like 1 to 1 with Protein) so it is just as good (actually better) than regular peanut butter because of the lower calorie count.

Try to keep it to one medium sized fruit of apple, pear, or a serving of blueberries. You're not going to get much out of 50 calories. Good luck though! Watch out for those pickles (lots of sodium), but so delicious! :smiley: