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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]So for me, I’m steadily losing weight (2 pounds per week) at around 2200 cals per day. I’m using Noom, which links up to my Apple Watch and adjusts the calories based on my activity.   I am fairly active, 5’8, 42y, Female.  My watch says my daily active calorie usage is something like 900 per day.

I would check it out. I’ve never used a weight/food/activity this effective and stress free.[/quote]

what is your current weight? [/quote]

[b]225 but athletic (former D1 college athlete)[/b]. I want to lose 50 pounds and keep muscle—planning to compete later this year and it is my main motivation for dropping the weight. At my athletic prime I was 21 y/o and about 165.  Who knows, maybe I’ll get back to that, slowly.

OP might be a smaller/less-active person, so it won’t necessarily work for her.

When I started, I couldn’t believe how many calories it wanted me to eat—but I realize now that it’s very sustainable, and has gotten a handle on my tendency to restrict and binge.  I really think that’s what caused me to gain all the weight.  Very disordered eating stemming from lots of stuff in my past. The app gives me confidence in my food choices and has been pretty life changing.

my meals are something like this—

Breakfast— 2 scrambled eggs on half of a whole grain English muffin, with tomato and a maybe a slice of cheese if I’m super hungry. Coffee with 1T half and half and a tsp of sugar.   Today it was a piece of sprouted wheat toast with 2T skim ricotta and 1T fruit preserves.  Tomorrow might be a protein shake with Greek yogurt and berries, and a Turkey sausage Patty. Usually about 300-400 cals in the morning.

Lunch—varies, but usually some kind of leftover roasted vegetable salad with beans or grains, greens (2 T dressing od choice). Maybe some smoked salmon, leftover grilled protein, or hard boiled egg. If I’m commuting I grab a salad or small sandwich. Usually around 3/400 cals again.

Snacks: veggies and 2 T of ranch, a serving of multigrain tortilla chips with 2T hummus, string cheese and an apple, 1T nut butter on rice cakes, bowl of fruit salad w/nonfat Greek yogurt  etc. I have like 2-3 snacks a day depending on how I feel, if I’m working out,  or what I plan to eat for dinner!

Dinner: veggie stir fry with tofu or shrimp over whole grains, occasionally tacos, or whole wheat pasta, or big salads with grilled meat/beans, chopped veg.  Burger night, 5 oz lean beef with the bun, lots of veggie toppings, roasted sweet potatoes instead of fries—measure the ketchup and Mayo so I don’t go overboard ;)

[b]I find it easy to stay within calorie range [/b]and eat as much volume as I want if I really moderate oils, nuts, and dairy in my cooking. Grains and beans, I keep to around 1 cup, and about 5 oz of meat if it’s not shrimp or fish (but I eat more if it’s seafood). Tons of veg!

I also eat a chocolate covered frozen banana for dessert several times a week. Or a small ice cream sandwich. Or a bowl of air popped popcorn with nutritional yeast and truffle oil. Or I skip it.  Just depends. 
[/quote]

Ok so this explains how you can lose 2 lbs a week eating 2200 cal/day. People really need to state this before they go on about how they lose 2 lbs a week 2200 cal/eating so much.

of course you find it easy to stay in this range. 2200 cal is a good number of calories and allows for more fun in your meals. I have to eat 1400 to lose and it blows;  leaves no room for a singe indulgence or meal out. 
[/quote]

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