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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]Hi OP. I'm right there with you. I have a good 15 pounds to lose. I'm 43. I started a weight program last week along with tracking my food (with an eye on trying to hit certain macros). I have already lost 2 pounds. My plan is to continue to do this until I have made it a habit. Both of my parents are diabetic and I know that I have to build a healthy habit now as it's only a matter of time before genetics catches up with me. [/quote]

Weight program = a Peloton strength program that is 4 days a week for 4 weeks. It's only 20 minutes a day (plus stretching) which I know is small, but I'm starting small! I'm really trying to hit 10k steps on non-strength days (would love to hit it on non-strength days too, but happy right now if I get 7-8k on non-strength days). Keep it simple. Start small. Have attainable goals. We can do this!!![/quote]

Awesome job, you both got this!! I’m also 43 and lost 25 lbs this past year w peloton strength, run/walks, and [b]calorie tracking on lose-It (more than anything this helped me understand portion control)[/b]. I focus on high lean protein, minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa etc. and a lot of water. I’m never hungry bc I’m eating nutrient dense foods that fill me up.

It felt impossible to lose for a long time but w/ this combination I started losing quickly. more importantly, I’m stronger than ever. good luck to you both! [/quote]

What kind of daily deficit did you have? [/quote]

This all varies widely based on your starting weight, exercise level and goals, so I'm not sure how much my deficit info will help and it's why the app worked so well for me. I wanted to see results quickly and I'm crazy disciplined when I set my mind to it so I initially set my weight loss goal at 2 lbs per week and had it allow for higher calories on the weekends and fewer on weekdays. I also workout a lot (800-1200 calories almost daily) and the app pulled in exercise bonus calories if I surpassed my target daily burn b/c I needed more fuel on those days. I could never figure this out myself so it was super helpful in reaching my goals and not starving, which ends up working against you.

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I was more wondering about how you lost quickly.  It sounds like a ton of discipline and tracking calories.  I used to be able to do that [b]but I’m not sure that would be sustainable for me at this point in my life[/b].  Thanks for the info and congrats on your health success! [/quote]

What are the barriers? [/quote]

I find if I start feeling too deprived, I tend to go overboard and binge at any life stressor.  [/quote]

I'm sorry if my post came across as deprivation, it's actually the opposite of that. I eat a ton but I'm eating for fuel and choose nutrient-dense foods. There is a huge difference in how your body (or at least mine) responds to 300 calories of saltine crackers and 300 calories of grilled chicken.  As I said in an earlier post, I focus on high lean protein (over 120g daily), minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa, yogurt, nuts etc. and a lot of water. I’m never hungry or feeling deprived bc I’m eating nutrient dense foods that fill me up. The tracker helped me set my goal, understand portions, and compute what I needed to fuel myself to reach my goals while incorporating fluctuations in exercise. It definitely required discipline at the beginning to give up some indulgences and lower calorie count b/c I realized when I started measuring that I was definitely overeating, but I was really sick of feeling overweight and lethargic. Your body adjusts pretty quickly. The one thing I found key to making this work was planning ahead of time so I have healthy foods at my fingertips.

Anyway, I hope any of that helps. Good luck on your efforts!!

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I’d love to know what you eat in a day. I am always looking for other ideas on healthier meals and snacks. [/quote]

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