cmstirp Member

You said you've only been doing it for over a week. Give it a month or two and see if you notice any differences. It didn't take you only 1 week to gain the weight so it won't be lost in 1 week.

@sarauk2sf You know, I'm not actually disagreeing with you. I'm open to the possibility that the protein RDA is too low for people trying to lose weight. I was just questioning the evidence you provided since, in my opinion, it seemed lacking. That's not to say there isn't other sufficient evidence out there. Nutrition and…

You only really need 500mg of sodium per day. It may be increased if you're exercising a lot, but that 2500mg is an upper limit. You should be trying to stay under that. There are also some people that need more sodium, but that's something for a doctor to diagnose.

I looked over some of the other studies but none that I saw seemed very compelling. One had a study population of 20 and had them on a different diet for only 2 weeks. Some of the other studies were specific only to hardcore athletes and had small study populations as well. As I understand it, the committee responsible for…

The paper was from 1979 and the protein amount they used was 0.57g/kg BW (I don't think that was the RDA, it says they used the recommendation from FAO/WHO for a safe level of protein intake) The recommendation now is 0.8g/kg BW. What do you think the protein requirement should be?

That study wasn't measuring the amount of protein consumed, it was measuring whether changing the ratio of carbs to fat would have an effect on protein utilization. The only thing it says about protein is that 0.57g/kg body weight is an insufficient amount for a young, healthy male. No arguments to that here.

Proven by who?

It's actually 0.8-1g per kg body weight

Drink water instead of the coke and sweet tea. That should free up about 300-350 calories (depending on the size/brand). Also agree with what some other people have said, 1200 calories might be too low for you. Try 1500 for a couple weeks and see what happens.

It's actually 1g protein per kg of body weight. I'm also pretty sure I remember reading that anything over 1.8g/kg body weight won't make a difference in building muscle.

I don't think you can ever really overcome cravings. You'll always have cravings for random things, but you don't have to do anything about them. You can just recognize that you're having a craving, and then move on. I know it's easier said then done, but practice makes it easier. Hope that helps!

Actually it looks like those pictures were from 2003 and 2004. So really they're showing how portion sizes changed from 1983-84 to 2003-04. http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/portion/index.htm

My one friend has always been tiny but insists she eats a lot. However "a lot" to her is 1 can of soup for lunch. She feels so full after it! I agree with everyone saying "naturally thin" people just don't eat more than they burn. They seem to listen to their hunger cues more and eat slower, which has them eat less.

I'm wondering this too. Congrats on taking the first couple steps toward a healthier lifestyle! :) I'm not sure of the exact things they go over during pre-surgery counseling, but if I were you I'd check out what your diet is going to be like after the surgery. I just had to design some sample menus for people 1 month out…

Losing weight might help with the high BP, as long as it's done at a safe rate - about 0.5-1lb per week. Also getting exercise helps, at the very minimum 10 mins per day of consistent activity. And keeping your sodium intake to below 1500mg/day. (1500 is ideal, if you usually have a high sodium diet, starting out under…

Are you sure? It sounds to me like she thought her BMI number was her body fat percentage. If she did in fact use these calculators you're talking about, then really her gripe should be with those calculators, not the BMI measurement itself. Also dietitians and doctors (at least the ones I've met) don't use BMI to figure…

Please don't anyone ever listen to the nutrition advice of an herbalife 'wellness coach'. If you like the shakes that's fine, but taking their nutrition advice is like taking physical therapy advice from someone who sells ace bandages. They are not qualified to do nutritional counseling. And I would look up the ingredients…

Lol to this thread. OP where did the 46% come from? Was your BMI 46? Cuz that's not a body fat percentage, that's your BMI. Two totally different things. You'd ideally want to look at your BMI, waist to hip ratio, and measured body fat % (actually measured, not from an online calculator) to determine if you're at a healthy…

Are you tracking your calories? You can have the healthiest diet in the world, but if you're eating too much of the healthy stuff you'll still be unable to lose weight.

Oh boy, he used to be a chiropractor. Chiropractors are notorious for trying to bill themselves as "nutrtion experts" even though they have no actual training. OP, for a general, healthful diet, these are the recommendations: protein: 10-35% of total calories carb: 45-65% fat: 20-35% If you have some medical conditions…

Veggies! And beans. Took a look at your diary and you're missing out on fruits, vegetables, and beans. Should help you out. Add them in slowly though and don't forget to drink a lot of water.

How are you doing with sleep? I've found that I crave more junk food (and give into the cravings more) when I don't get enough sleep. Congrats on your weight loss so far!

If you're concerned you could ask to see his credentials. If he's registered through the Academy of Nutrition and Dietetics that means he's an actual registered dietitian. He'll have a dietetics-specific bachelors and have completed at least 1200 supervised practice hours. Good for you for making some changes though! It is…

2 hours after you eat your first bite of a meal is when your blood sugar is the highest (similar to what you said about 1.5 hour after your meal). As long as it's under 180 you're in a good range. Also the 45-60g carbs per meal and 15-30g per snack are starting points for someone new to diabetes. You can alter your carb…

Why do you consider your diet to be "carb heavy"? I looked at your diary for the past couple weeks and generally your carb intake is about 40-55% of your total kcal intake. That's not bad at all. Are you diabetic? If not, I wouldn't worry about it too much and continue enjoying your carbs.

Some brown sugar is fine...1-2 tsps. Check out theoatmealartist.com. She has some awesome oatmeal recipes and most of them are relatively healthy too.

Stick with 1g/kg body weight. You don't need any more protein than that unless you're a serious body builder. As someone else said, eating a lot of protein won't save much lean body mass if you're also not doing any resistance training while losing weight.

Are you checking your blood sugar when you're feeling that terrible?

How did you figure your protein intake? Your best bet is to do 1g/kg body weight. I looked at your diary, and if your sticking with the 1780 calories, 186g of protein is high. You only need 15-30% of your kcals to come from protein.

I've found that building muscle helps get rid of fat in the places you don't like. As many have said, you can't spot reduce, but if you lower your body fat percentage you'll have less fat building up in your "problem" areas. Try lifting, rock climbing, pull-ups, push-ups.