Anonymous
09/26/2022 21:15
Subject: Diet help!!!
Anonymous wrote:Anonymous wrote:Anonymous wrote:Anonymous wrote:Anonymous wrote:Zero snacks, tons of water, reduce (don’t eliminate carbs). Move your body, a lot. Work up to 20,000 steps/day. Cool it with the protein, you’re not working out enough to justify. GL!
Yeah, protein drinks and bars are for hard exercisers. Otherwise they are total calorie bombs, and alone probably explain why you've put on weight so quickly.
What are you talking about? Protein shakes are not calorie bombs and aren’t just for hard exercisers. Your typical fairlife or premier protein bottle has 150 calories and 30g of protein. 1 or 2g of carbs. Great way for someone trying to lose weight to get in protein efficiently.
Yes, similar to the nutrition/macros of chicken breast so in no way a “calorie bomb.” Is the chicken probably healthier because it’s not processed? Yes, but one can only eat so much chicken or other lean meat and there’s nothing wrong with a protein shake instead of you like the taste and convenience.
In a pinch, it's okay but the takeaway from this is that quality matters. Sure a protein shake or bar has a lot of "protein" but the rest of it is crap in a wrapper. it's a candy bar, or high calorie drink. When you focus on the actual quality of what you're putting into your body, you will feel better and will be more satiated. Your blood sugar will stabilize, and your cravings will disappear. This is coming from someone who used eat protein bars for breakfast and lunch...worked out...and couldn't seem to make progress. I decided to toss those out and eat real food, not Franken-Food. I saw the difference pretty quickly. Difference in my body, my mood, my sleep, and my appetite.
That’s cool. I’ve lost 45 pounds and I drink a Fairlife protein shake every single day.
Anonymous
09/26/2022 20:03
Subject: Diet help!!!
Anonymous wrote:Anonymous wrote:Anonymous wrote:Anonymous wrote:Zero snacks, tons of water, reduce (don’t eliminate carbs). Move your body, a lot. Work up to 20,000 steps/day. Cool it with the protein, you’re not working out enough to justify. GL!
Yeah, protein drinks and bars are for hard exercisers. Otherwise they are total calorie bombs, and alone probably explain why you've put on weight so quickly.
What are you talking about? Protein shakes are not calorie bombs and aren’t just for hard exercisers. Your typical fairlife or premier protein bottle has 150 calories and 30g of protein. 1 or 2g of carbs. Great way for someone trying to lose weight to get in protein efficiently.
Yes, similar to the nutrition/macros of chicken breast so in no way a “calorie bomb.” Is the chicken probably healthier because it’s not processed? Yes, but one can only eat so much chicken or other lean meat and there’s nothing wrong with a protein shake instead of you like the taste and convenience.
In a pinch, it's okay but the takeaway from this is that quality matters. Sure a protein shake or bar has a lot of "protein" but the rest of it is crap in a wrapper. it's a candy bar, or high calorie drink. When you focus on the actual quality of what you're putting into your body, you will feel better and will be more satiated. Your blood sugar will stabilize, and your cravings will disappear. This is coming from someone who used eat protein bars for breakfast and lunch...worked out...and couldn't seem to make progress. I decided to toss those out and eat real food, not Franken-Food. I saw the difference pretty quickly. Difference in my body, my mood, my sleep, and my appetite.
Anonymous
09/26/2022 18:50
Subject: Re:Diet help!!!
Anonymous wrote:The only way to gain fat is to be in a calorie surplus.
The only way to lose fat is to be in a calorie deficit.
You have to find a diet/lifestyle that is maintainable and you can be consistent with. You probably do need to track your daily calorie intake for a few weeks (or months) and do it fully, which means capturing the alcohol calories and everything else from condiments, snacks, etc. While doing that you need to get an idea of how many calories you burn on a given day. Until you can dial all that in you will just making a guess from day to day and never make any progress.
1000% this. And it gets harder the older you get. It sucks but it's the harsh reality.
I'm almost 50 and noticed that I was a bit pudgier in the stomach recently because I'd been slacking in sticking to a good diet. In the past I could just cut back on food for a few days and it would go away. These days it really takes a concerted effort and a few weeks vs. a few days. I also upped my strength workouts. I do 3-4 days a week of fairly heavy lifting in addition to running and OT.
Focus on what you're eating and how much. You may be eating a lot more than you think you are. Losing weight is 90% diet.
Anonymous
09/26/2022 18:50
Subject: Diet help!!!
Anonymous wrote:Anonymous wrote:Anonymous wrote:Zero snacks, tons of water, reduce (don’t eliminate carbs). Move your body, a lot. Work up to 20,000 steps/day. Cool it with the protein, you’re not working out enough to justify. GL!
Yeah, protein drinks and bars are for hard exercisers. Otherwise they are total calorie bombs, and alone probably explain why you've put on weight so quickly.
What are you talking about? Protein shakes are not calorie bombs and aren’t just for hard exercisers. Your typical fairlife or premier protein bottle has 150 calories and 30g of protein. 1 or 2g of carbs. Great way for someone trying to lose weight to get in protein efficiently.
Yes, similar to the nutrition/macros of chicken breast so in no way a “calorie bomb.” Is the chicken probably healthier because it’s not processed? Yes, but one can only eat so much chicken or other lean meat and there’s nothing wrong with a protein shake instead of you like the taste and convenience.
Anonymous
09/26/2022 18:44
Subject: Diet help!!!
Anonymous wrote:Anonymous wrote:Zero snacks, tons of water, reduce (don’t eliminate carbs). Move your body, a lot. Work up to 20,000 steps/day. Cool it with the protein, you’re not working out enough to justify. GL!
Yeah, protein drinks and bars are for hard exercisers. Otherwise they are total calorie bombs, and alone probably explain why you've put on weight so quickly.
What are you talking about? Protein shakes are not calorie bombs and aren’t just for hard exercisers. Your typical fairlife or premier protein bottle has 150 calories and 30g of protein. 1 or 2g of carbs. Great way for someone trying to lose weight to get in protein efficiently.
Anonymous
09/26/2022 16:15
Subject: Diet help!!!
Anonymous wrote:You're in peri-menopause OP. Clean up your diet now, otherwise you'll spend the rest of your life in a losing battle.
Macros do matter, for me. I've tried a few different combinations of macros and what works best for me is basically, Keto. Everyone is different, what works for me may not work for you. And there are a lot of anti-low carb people on here so just be aware of that too. Anyhow you have to try different ways of eating to see what works best for your unique needs.
I'm 56, post-menopausal - and here's what I do:
1) reduce your carbs - way less than you're used to eating. that means no sugar, no flour, no rice, no pasta, no crackers...NO processed food...no alcohol Replace those garbage carbs with dark, leafy greens and high fiber fruits such as berries.
2) increase your fat - way more than you think you need. Full fat cheese, full fat yogurt, heavy cream in your coffee, eggs which are also super high in protein and a near perfect food as the yolks contain so many nutrients.
3) increase your protein intake - again way more than you think you need. Fatty fish, eggs, chicken, beef, pork,
4) Time restricted eating - try to go 14-16 hours without eating. Only coffee or tea in the morning. I stop eating at 7pm, and don't eat again till 11am.
5) Reduce your cardio, increase your strength training. Hire a trainer for a couple of months, then you can do the workouts on your own.
Again this is what works for me. Take it for what it's worth, to you.
I agree with all of the above!!
Anonymous
09/26/2022 16:03
Subject: Re:Diet help!!!
The only way to gain fat is to be in a calorie surplus.
The only way to lose fat is to be in a calorie deficit.
You have to find a diet/lifestyle that is maintainable and you can be consistent with. You probably do need to track your daily calorie intake for a few weeks (or months) and do it fully, which means capturing the alcohol calories and everything else from condiments, snacks, etc. While doing that you need to get an idea of how many calories you burn on a given day. Until you can dial all that in you will just making a guess from day to day and never make any progress.
The only way to lose fat is to be in a calorie deficit.
You have to find a diet/lifestyle that is maintainable and you can be consistent with. You probably do need to track your daily calorie intake for a few weeks (or months) and do it fully, which means capturing the alcohol calories and everything else from condiments, snacks, etc. While doing that you need to get an idea of how many calories you burn on a given day. Until you can dial all that in you will just making a guess from day to day and never make any progress.
Anonymous
09/26/2022 14:24
Subject: Diet help!!!
You're in peri-menopause OP. Clean up your diet now, otherwise you'll spend the rest of your life in a losing battle.
Macros do matter, for me. I've tried a few different combinations of macros and what works best for me is basically, Keto. Everyone is different, what works for me may not work for you. And there are a lot of anti-low carb people on here so just be aware of that too. Anyhow you have to try different ways of eating to see what works best for your unique needs.
I'm 56, post-menopausal - and here's what I do:
1) reduce your carbs - way less than you're used to eating. that means no sugar, no flour, no rice, no pasta, no crackers...NO processed food...no alcohol Replace those garbage carbs with dark, leafy greens and high fiber fruits such as berries.
2) increase your fat - way more than you think you need. Full fat cheese, full fat yogurt, heavy cream in your coffee, eggs which are also super high in protein and a near perfect food as the yolks contain so many nutrients.
3) increase your protein intake - again way more than you think you need. Fatty fish, eggs, chicken, beef, pork,
4) Time restricted eating - try to go 14-16 hours without eating. Only coffee or tea in the morning. I stop eating at 7pm, and don't eat again till 11am.
5) Reduce your cardio, increase your strength training. Hire a trainer for a couple of months, then you can do the workouts on your own.
Again this is what works for me. Take it for what it's worth, to you.
Macros do matter, for me. I've tried a few different combinations of macros and what works best for me is basically, Keto. Everyone is different, what works for me may not work for you. And there are a lot of anti-low carb people on here so just be aware of that too. Anyhow you have to try different ways of eating to see what works best for your unique needs.
I'm 56, post-menopausal - and here's what I do:
1) reduce your carbs - way less than you're used to eating. that means no sugar, no flour, no rice, no pasta, no crackers...NO processed food...no alcohol Replace those garbage carbs with dark, leafy greens and high fiber fruits such as berries.
2) increase your fat - way more than you think you need. Full fat cheese, full fat yogurt, heavy cream in your coffee, eggs which are also super high in protein and a near perfect food as the yolks contain so many nutrients.
3) increase your protein intake - again way more than you think you need. Fatty fish, eggs, chicken, beef, pork,
4) Time restricted eating - try to go 14-16 hours without eating. Only coffee or tea in the morning. I stop eating at 7pm, and don't eat again till 11am.
5) Reduce your cardio, increase your strength training. Hire a trainer for a couple of months, then you can do the workouts on your own.
Again this is what works for me. Take it for what it's worth, to you.
Anonymous
09/26/2022 11:17
Subject: Diet help!!!
Hire a nutritionist. Invest in yourself.
Anonymous
09/26/2022 11:00
Subject: Diet help!!!
Anonymous wrote:Zero snacks, tons of water, reduce (don’t eliminate carbs). Move your body, a lot. Work up to 20,000 steps/day. Cool it with the protein, you’re not working out enough to justify. GL!
Yeah, protein drinks and bars are for hard exercisers. Otherwise they are total calorie bombs, and alone probably explain why you've put on weight so quickly.
Anonymous
09/26/2022 10:55
Subject: Diet help!!!
Anonymous wrote:I’m 48 F and have recently gained so much weight in my stomach, butt over the past 6 weeks.
I’ve been on a yo-yo diet rollercoaster my entire 30’s-40’s and I’ve really never lost since then. Only gained.
I don’t eat that much-some have suggested I don’t eat enough (but I don’t lose weight), I workout 5 days a week with focus on strength, weights.
Now someone has said do macros, protein heavy so I’m drinking protein shakes, bars, etc.
drink alcohol 3 times a week probably.
Sedentary job but take walks. Now I’m reading I should only strength train 2 times a week.
I’m all over the place as far as what I should do because nothing seems to work (although I probably don’t give it long enough)
Should I incorporate intermittent fasting?
I’m all over the place. Any advice please! Thanks! I want to lose 20lbs and I’m short. 5 ft
1. The idea that you are are not losing weight because you are not eating enough is a joke. No really it is. When people say this the way it typically plays out is that "don't eat enough"/overly restrict a few days then compensate by overeating, cycle repeats and the yo-yo goes.
To combat this and see how well you are really sticking to your diet track consistency. Set a reasonable and sustainable calorie range (goal weight x 10-12, do goal of 130 lbs would be 1300-1560cal/day) when you hit this give yourself a red x on the calendar. When you go over you get a black circles. At the end of the month you should have no more than 3-4 black circles. This is that it means to be 85+ % consistent.
2. weight loss is mostly about diet, but exercises is important . You should strength train 3-4 days a week to gain/maintain muscle as you age and diet. When you reduce calories you lose fat and muscle so strength train to preserve muscle you have and reduce how much you will lose.
3. Intermittent fasting is a tool to reduce calories but nothing magical. Works well for some people because skipping breakfast allows them to have more calories later in the day when they are often more hungry.
4. I agree with the advice above to eat 3 meals a day with no snacking. Eat big enough meals to fil you up and cut back on random snacks. Snacking really packs on the calories.
Anonymous
09/26/2022 10:32
Subject: Diet help!!!
Protein is calorie rich. I drink a Koia protein drink after a hard workout. What's a day look like for food? People focus too much on exercise and not on diet. Try doing Noom or LoseIt! app, along with a calorie tracker like Fitbit or Apple Watch. If you're not eating much and not losing weight, you are not eating the right foods.
Anonymous
09/26/2022 10:31
Subject: Diet help!!!
Zero snacks, tons of water, reduce (don’t eliminate carbs). Move your body, a lot. Work up to 20,000 steps/day. Cool it with the protein, you’re not working out enough to justify. GL!
Anonymous
09/26/2022 10:25
Subject: Re:Diet help!!!
OK, first, breath.
What is sustainable for you? Fasting? Giving up food? Being "moderate" in your eating?
I'd suggest that you start by tracking what you eat for a week - everything, including that bite of your SO's cookie or one spoonful of icecream or sip of soda. Then you'll have a good idea of what your macros are and what your calorie intake actually is.
Once you do that, you can decide what steps to take, and what is easiest for you.
What is sustainable for you? Fasting? Giving up food? Being "moderate" in your eating?
I'd suggest that you start by tracking what you eat for a week - everything, including that bite of your SO's cookie or one spoonful of icecream or sip of soda. Then you'll have a good idea of what your macros are and what your calorie intake actually is.
Once you do that, you can decide what steps to take, and what is easiest for you.
Anonymous
09/26/2022 10:09
Subject: Diet help!!!
I’m 48 F and have recently gained so much weight in my stomach, butt over the past 6 weeks.
I’ve been on a yo-yo diet rollercoaster my entire 30’s-40’s and I’ve really never lost since then. Only gained.
I don’t eat that much-some have suggested I don’t eat enough (but I don’t lose weight), I workout 5 days a week with focus on strength, weights.
Now someone has said do macros, protein heavy so I’m drinking protein shakes, bars, etc.
drink alcohol 3 times a week probably.
Sedentary job but take walks. Now I’m reading I should only strength train 2 times a week.
I’m all over the place as far as what I should do because nothing seems to work (although I probably don’t give it long enough)
Should I incorporate intermittent fasting?
I’m all over the place. Any advice please! Thanks! I want to lose 20lbs and I’m short. 5 ft
I’ve been on a yo-yo diet rollercoaster my entire 30’s-40’s and I’ve really never lost since then. Only gained.
I don’t eat that much-some have suggested I don’t eat enough (but I don’t lose weight), I workout 5 days a week with focus on strength, weights.
Now someone has said do macros, protein heavy so I’m drinking protein shakes, bars, etc.
drink alcohol 3 times a week probably.
Sedentary job but take walks. Now I’m reading I should only strength train 2 times a week.
I’m all over the place as far as what I should do because nothing seems to work (although I probably don’t give it long enough)
Should I incorporate intermittent fasting?
I’m all over the place. Any advice please! Thanks! I want to lose 20lbs and I’m short. 5 ft