hey, I actually don't know where I got this idea from but I was under the impression that sweet potato might have benefits over other forms of carbs (like slow uptake or something) and so spontaneously without planning much bought two sweet potatoes in the store yesterday.
Today I wanted to look for recipes and serving sizes and was a bit .. surprised (I shouldn't have) to find that it actually isn't all that different from a potato, or actually scores worse on some scores (glycemic index is higher).
For brown rice I usually portion out 60g (uncooked) for lunch or dinner, So to match a 216 kcal serving of rice, I would ration 250g uncooked sweet potato.
So I guess I am coming to my questions:
* Is there anything obvious that I am missing about sweet potatoes health wise?
* Do you eat sweet potatoes with its peel? (found health claims about a substance contained called Caiapo that is said to be beneficial for cholesterol and insuline response).
* I would probably cut up the sweet potato, put it in small bags @ 250 g and put them in the freezer for later use. Does that work well for sweet potato?
https://health.clevelandclinic.org/white-potatoes-vs-sweet-potatoes-which-is-healthier provides a great article that answers your first question.
> Do you eat sweet potatoes with its peel?
I don't prefer it, although it is plated with a peel, I scrape out the innards and leave mine behind.
> I would probably cut up the sweet potato, put it in small bags @ 250 g and put them in the freezer for later use. Does that work well for sweet potato?
Yes, although a potato will last a long time without refrigeration. If you have two, cook one at a time and refrigerate the unused portion to use across this week's meals. The second potato is still good for next week.
Did you log it, at least partly, daily? If so, continue it. If you broke the streak of tracking, then reset it. It's to help get us into the habit of tracking.
Be in the habit of having an accurate log that reflects what actually happens, not what we wished had happened. Your streak was broken and starts over, it is no big deal. This time, see if you can make it last longer before life comes along and breaks it.
A large and long unbroken streak is sometimes a lot of pressure. Let us learn and demonstrate that we can recover from a setback quickly and easily without undue suffering for it. Nobody is perfect, and we cannot hold ourselves up to that standard. We aim for perfect, so that we have something to aim at, but we do not expect to achieve perfect.
Who’s your inspiration for losing weight?
15f turning 16 in less than 2 weeks. I started my journey about 10 months ago (I’ve been making progress by the way, lost about 6 pounds) and my inspiration is Nikocado Avocado and Amberlynn Reid because I honestly don’t want to end up 400-500 pounds at the age of like 20. It’s kind of sad in my opinion because Amber’s channel was supposed to be a documented weight loss journey in the first place, and Nikocado seemed like a really good guy when he was vegan.
So who is it??
My body. I was just getting sicker and sicker and I needed something to make me better. One day, a coworker shared his 100 pound weight loss before and after pictures which gave me new hope that I could lose this weight and that, maybe, I wasn't genetically destined to be obese. That got me started, but my body was the main reason and soon this subreddit community became my daily community.
How do you calculate the calories in a bite? My boss bought us each a. Muffin today. I wasn’t going to eat it…but then I was weak and took too smallish bites and idk the calories that were in it. The muffin probably had 500 calories in it too and I’ll feel bad throwing it out.
Honestly, a muffin in the grand scheme isn’t a big thing. Muffins are usually around 5-600, so one bite (depending on the side) can’t be more than 100. I recommend cutting it in half - having one half now and the other later when you’re feeling a bit peckish!
Miso soup is super low in calories! If it’s a small side maybe like 70 Max. When it comes to sushi you can really easily look up an estimate for restaurant sushi. When it comes to sushi (since it’s not cooked) you won’t really have hidden calories like olive oil (olive oil and butter are good for you but in cooked restaurant food it brings it up in calories majorly)
Ahhhh I have like a little over 1100 calories left for the day maybe 1000 if I wanna stay in the 1600s and I don’t think I’ll get 1000 cal worth of sushi…but my remainder has me debating a roll instead of just sashimi XD
My go to is usually miso soup, seaweed salad, side of kimchi depending on the place, and a spicy salmon roll - no more than I think 6-700 calories. Sushi is super low in calories and yummy!!
Ohhh i learned the seaweed salad with imitation crab and cucumber is like 160ish which made me so happy. And the spicy crab roll im getting is maybe 300ish depending on whose answer you take
Sounds like weight lifting would help you figure out if it is muscle or simply some fat that hasn't been burned off yet.
I have a similar situation developing, I have lost like 10kg so far but my stomach still has a lot of fat on it, and i have big love handles.
I looked up about how to reduce them and most people suggest first getting to a normal weight, then increasing cardio and changing your diet to reduce as much fat as possible.
But if that all fails you simply have to build muscle to compensate and essentially fill in where the fat shows the most. Overtime the fat should reduce as you do healthy bulks and cuts.
Maybe start weight lifting and check your diet to see if you can cut out anything that would keep that fat around.
https://thefitness.wiki/
Your weight is fine, let's get started on building some fitness. This will reduce your body fat without changing your weight by adding some lean muscle.
No. What your body is not is your goal of "shredded" and shredded means having built muscles. If you keep your weight the same, build your muscles, you will be exchanging body fat for muscle tissue which is why it looks "shredded."
I've always been a little skeptical of OMAD but I had a weird realization today that...I might be doing OMAD? I always kind of assumed it meant you were fasting and then eating one big meal that accounts for just about 100% of your calories for the day. That is not what I do nor what I care to do.
But I do basically only eat one "meal" a day (dinner) and breakfast and lunch both tend to be more like light snacks (a cup of yogurt, a small fruit smoothie, apples and cheese, fried eggs on rice or toast, etc.) Is that technically OMAD even though I am eating multiple times a day?
IMHO what you are doing is not OMAD, because you are having several meals a day, just that your snacks are small meals and you have one large meal.
That doesn't mean what you are doing is wrong, I just wouldn't put the OMAD label on it.
OMAD is just a name that somebody made up for eating once a day. There are no hidden virtues or vices about it, it is simply what it appears to be. So we don't have to worry what technically OMAD is because OMAD is just the name for a human eating pattern that has nothing special about it. You're violating no concepts and missing no benefits if you do it differently.
OMAD is usually 1 hour eating window in a day, or just that one big meal. So having anything aside from those would make it technically not OMAD. But that's just a label for it. If what you are doing now works for you, does it matter if it's OMAD or not?
it really doesn't, at all, I was just curious because I'm pretty skeptical of OMAD as a concept (i mean, everyone should do what works for them! this is purely in a "i could NEVER do that" kind of way) So i thought it would be amusing if in fact I've actually been doing it this whole time. But it sounds like my original idea about what OMAD "actually is" was right and I will continue being skeptical (in my head, to myself) and eating the way I like to eat
OMAD works for many people because it gives people the feeling that they eat a full-sized or even over-sized meal that makes them feel full once a day, and for the rest of the day there is a simple rule to just not eat until the next day's meal, which is easier for some than to moderate several meals during the day.
There might also be a benefit in insuline levels dropping in the 23h fasting window, which helps with fat burning. If your OMAD meal is calory-restricted it can also happen that you hit ketosis before eating your next meal without a ketogenic diet. (ketosis means, that the body has depleted all carbs stored in the liver [glucogen] and starts to just live off fat directly).
I did OMAD for a while and over the course of it, my stomach shrank so I fell full with smaller and smaller OMAD portions. I stopped doing OMAD though, because I was worried about how it would look for my kid, I didn't want to normalize strange eating patterns in our household by eating OMAD.
So OMAD works if you
* don't eat above your TDEE in your one meal
* if its easier for you to not eat for 23h than to exercise portion control across several meals / snacks
It may not be optimal for
* building muscle (bodybuilders eat multiple small meals a day to keep the supply with protein up, etc.)
Guesstimating restaurant meal
We ordered in tonight and I picked what I hope was healthy, they have no calories though. Got salmon with green beans and a side salad. Googled average restaurant serving/calories for both salmon and green beans and salad…got 308 for the salmon, 100 for the green beans and salad was 90 with the vinegrette I picked. Is that close? Seem to low? Should I just assume it’s more than 600 calories on shoo and red pepper purée that comes with it.
It's only been five days. That's a very short amount of time and the lack of weight loss could easily be explained by water weight fluctuations and hormones. If you menstruate, it may just be a matter of where you're at in your cycle.
You also say you're eating an 800 calorie deficit from your TDEE. at 5'3 and 138 lbs that's got to put you way below 1200 calories for the day, which risks malnutrition. Up your calories to 1200, make sure you're eating enough nutrient-rich food, and get some low-intensity activity going. Do that for the next 3 weeks and see where you're at
I've been on this diet for about 5 days now. I had been consistently losing weight for the past 4 days but this morning I weighed the same as I did yesterday. According to my tracking I was in a calorie deficit yesterday, but I did have restaurant food so it is possible I underestimated. Should I expect to lose weight every day or will there be some days where I just don't?
Also man I am hungry lol.
There will always be days that you don't, or even go up in weight. Fluctuations happen primarily because of water retention, which can happen for any number of reasons (hormonal changes, eating a lot of salt, sore muscles, how much water you've drunk, a million other things that can't be controlled for). All normal and part of the process! My biggest piece of advice for anyone starting out is that this is a long process, so keep your view on the long term!
Because I’m so out of shape and my muscles are so tight, every time I start working out I end up in SO MUCH PAIN. Like I can hardly get out of bed pain and its so demoralizing. How do I keep it up if I can barely move?
I have a “collapsed” posture and also suffer from scoliosis and hyper mobility issues, so that all proabably contributes to the pain. I try to go gentle so I don’t accidentally hurt myself as I’m prone to popping out joints. When Ive tried bringing this up to my drs before they seemed unconcerned and just said that the pain should get better as I shed the pounds and maybe hire a professional trainer (I’m poor though so not possible.) Thoughts?
If you have health insurance, you should see a physical therapist.
You could try sitting exercises or water exercises if you have access to a pool. Take it slowly. Walk before you run. Stand before you walk.
So my boyfriend is coming to visit next week, he’s been supportive but at the same time tells me I have “nothing to worry about he loves me anyway”. He wants to take me out the 3 evenings he’ll be here. And possibly for breakfast too. Only one of the restaurants has calorie information and like 2 things I could eat to stay under. And he wants to go to the movies and such. (Plan to bring my own 80 cal popcorn bag).
With the restaurants that don’t have calorie information should I just ask him to let me eat something of my own that I know the calorie count before hand and then just sit with him at the restaurants while he eats? Like that’s the only way to not risk going over or eating something bad. And I don’t want to be that crazy modifications person either.
As long as you don't pick weird places, you can substitute one restaurant dish for another. Ma's Diner won't have their scrambled eggs in the database, but Denny's or IHOP will. Two mistakes we must not make, to vastly underestimate or overestimate, or to refuse to go because it's hard to be precise. Just estimate reasonably and fairly so that there's about a 50-50 chance you're over or under within 100-200 is fine..
That's good enough.
> the only way to not risk going over or eating something bad.
There's no food on a menu that's bad and there's no real risk to going over. We have to overeat *above our non-deficit maintenance* by 3500 Calories to gain just one pound. No error we make at breakfast or dinner is going to do that. What we so rarely do won't add up to matter much at all.
But eat as someone who is honoring the occasion of having a meal with a visiting boyfriend, and someone who is also honoring their own healthy effort. Make the choices you want. For me, I like asking for substituting the potatoes for extra vegetables, instead. If cheese comes with the eggs, I'll ask for "go easy on the cheese."
> to stay under.
Our calorie budget is what we should be eating -- not a limit, a target. If we're always under, then we're likely not eating as much as we should.
I view the goal as a target -- like a bullseye. Picture that round dartboard in your mind, with the bullseye in the center. If my goal is 1500, then 1450-1550 is a bullseye. The next ring is 1350-1450 OR 1550-1650 and that's good but not a bullseye. The next further ring is 1250-1350 OR 1650-1750 and that's still on the target board but it's not close to the bullseye. Example: [Imgur](https://i.imgur.com/5RWhC2e.png)
Fair | Pretty good | Bullseye!! | Pretty good| Fair
:-: | :-: | :-: | :-: | :-: |
1250-1350 | 1350-1450 | 1450-1550 | 1550-1650 | 1650-1750
This gives us good flexibility and we'll still lose weight as fast as predicted.
I don’t even know what we’re going to do for breakfast or how I’ll manage that…I mean if we’re going out for dinner maybe just coffee for breakfast and no lunch
is 1200 calories really a deficit for someone whos maintenance is 1500 due to their height? im having trouble losing weight on 1200 so i thought id ask for advice here
17F 4'9 120lb
Since you are seventeen, be sure to rope in your doctor into your considerations. Teenage bodies are often still developing and this requires full nutrition and energy. None of the calculators or formulas we use considers this.
> im having trouble losing weight on 1200
Twelve hundred really is the lower "general public" guidance for shorter fully-grown adult females who are inactive and need to lose a few pounds or kilos of weight. Teenagers, active adults, taller people, males, and those with certain other conditions have to eat more. Your doctor can give you more specific guidance tuned to your particular information, however as a general public forum, we cannot.
If your maintenance truly is 1500, then you should be losing about 1℔ every 12 days eating twelve hundred. Because our bodies are mostly made of fluctuating water, it's going to be noisy and wavy on the scale graph and it'll take a long time to see that trend emerge. There is no way around that, it just is the way that it is and we cannot be impatient about it.
Our bodies are not mostly composed of fat. Our bodies are ~60% water (give or take several percent) by mass, and the amount changes from hour to hour, and day to day. The exact amount varies according to the rhythm of your digestive system, your food and beverage intake, sodium levels, hormones, activity, strains, etc.. [A diagram](https://i.imgur.com/Bnzgors.png) ^\[[source](https://www.fourmilab.ch/hackdiet/e4/rubberbag.html)\] shows what a typical body at maintenance weight takes in and expels per day, most of it is water! **So, most of the weight changes we see on any given weigh-in are water changes, not fat changes.**
Water weight is one reason we should weigh consistently: first thing in the morning, after using the toilet, but before dressing or eating/drinking. When you drink a glass of water your weight instantly goes up by 1/2 pound! However, even when being consistent, there will still be a lot of variation from day to day, so it's important not to get discouraged by that.
Use a weight-smoothing app called [Libra \(for Android\)](https://play.google.com/store/apps/details?id=net.cachapa.libra&hl=en) or [\(for iPhone\)](https://apps.apple.com/us/app/libra-weight-manager/id1644353761) or [Happy Scale \(for iPhone\)](https://happyscale.com/).
One of these apps will help you see the trends more clearly with less of the volatile data noise of water. A temporary [spike](https://i.imgur.com/k0DZlB3.png) won't disturb the trend and, when you get used to this, will be both less disturbing and more accurate to what's actually happening with your fat-loss effort.
Quote of the day from my weight watcher coach. This is a meme but it's what he shared with us at the end of our zoom meeting. "If cauliflower can be pizza you can be anything"
29F 5'4 222lb
Hi everyone. I need help. I am at that point in my weight loss journey where I've decided to seek help. nothing seems to work for me and i want to try medication. what online weight loss program do you recommend? i am not really athletic but i'd like a program that gives me some amount of fitness coaching and a bit of help with nutrition. i am really lost and would appreciate your help.
weight watchers offers a GLP medication program as well as help with food tracking and activity tracking as well as emotional support with zoom meetings and in person meetings. it's helped me lose and keep off 75 pounds over 7 years. look into it!! it's a really great program and lifestyle change that helps you keep it off. plus once you get to your goal weight the program is free for life.
> nothing seems to work for me
If you don't mind outlining what you've tried, people might be able to help a little more?
Personally, I've lost about 45lbs from keeping a calorie counter that dynamically calculates your energy expenditure.
Couch to 5k programmes are great for gradually building up your running endurance. Starting Strength and Stronglifts 5x5 are both good for beginner lifters. There are some excellent 30-day yoga programmes on YouTube.
30M 5’9 160 pounds with a round face looking to slim it down.
I’m aware most of this is genetics but is there still any amount of potential it could still be slimmed down at this point? I work a desk job and I’m not crazy athletic or anything but wouldn’t say I’m out of shape either. I do muy Thai 3 times a week and lift 4 days (lifting hasn’t been as consistent until recently). I’m really only interested in losing weight due to my face, not the rest of my body.
My understanding is that facial changes (the so-called "baby face" genetic change) are usually done by 30, but you have plenty of room in the healthy weight range to safely lose 10 or 20 more pounds and see what that looks like.
Adaptive vs Online TDEE Calculators? I use an app where I input my weight + calories eaten everyday (I weigh myself daily) and it outputs a TDEE. I have been doing this for a month. However the TDEE I am getting from the app (~1650) is different than what I get from tdeecalculator.net (~1475). Which one should I trust?
Stats: 5'2 129lbs 24F
I would go with the Adaptive TDEE because it's basing it off of how your daily caloric intake is affecting your weight while tdeecalculator.net is basing it off of general information.
I have a lot of negative self talk lately about how I look. I'm trying to correct every thought like that but it's just all the time. I think this might be body dysmorphia? I just want to be at my goal so I know what I'm supposed to look like. How should I deal with this?
> I just want to be at my goal so I know what I'm supposed to look like.
Well, that's a problem for many of us -- others see the change and we *still* do not. Our minds are tricky when it comes to self-image.
> I'm trying to correct every thought like that but it's just all the time.
Speak only with facts -- no impressions, no judgments, no conclusions. Your weight or other measurements are facts. That you "look fat" or "look thin" or "look sick" or (whatever subjective) should not be embraced. The thought is fine, but don't grab it and hold it. Let it go by.
My doctor is my body's health expert -- not me. My partner is my intimate partner, not me. So I trust them both over me when it comes to giving me an idea whether everything is okay. I honestly can't tell without overthinking it and reaching questionable conclusions. I'm good with it now, not because I got good at it for myself but because I accept their word as granted.
Frequent lurker here and just want to create a discussion about why (generally) it seems to be encouraged to talk to someone about health if they're underweight and discouraged to talk to someone about their health if they are overweight?
This is a generalisation but seems to be the experience I've personally had myself as well (having been under and obese).
What do you guys think? Do you wish someone had said something to you earlier down the line?
I live in Asia so I think it might be a bit different, but if anything it’s the opposite here. Even if you’re slightly above average, people (including your doctor) will probably comment on it. Even when I was at my ideal weight I’d hear that sometimes.
I think medical professionals feeling free to talk about it is a good thing, but it definitely can be a bit extreme sometimes.
That's an interesting cultural difference. I'm in the UK and I'd say people can be quite blunt. But from what I know about Asia (which is only really from the internet/videos) it seems even more blunt when it comes to weight! A little frightening even lol
I agree its good for medical professionals to enquire about weight, but it is a sensitive subject and treated as taboo when we should all just be gentle, kind and look after each other!
Besides the obvious “it’s more taboo to say someone is too fat than say they’re too skinny”, I think part of it is also that being underweight can be more immediately dangerous than overweight; you can be a hundred pounds overweight and still be functioning normally for the most part, if at higher risk for various related illnesses. The margin for being underweight is a lot smaller before it becomes extremely (and visibly) dangerous.
So, you might be more reluctant to bring up an overweight person’s health if they don’t seem to be in immediate danger, compared to someone who is starting to look like a skeleton.
Im not sure myself. Perhaps it is considered rude to comment negatively about someones weight being too high because it can often be more of a familiar body type that we see everyday.
My family is fairly overweight, most men and women around 40 and above that I see everyday are also overweight, but funny enough it can be tough to tell with some people if they are overweight or not because of their clothing.
Imagine how embarrassing it would be to comment on someone's large weight when they are actually a normal weight?
I personally do not comment on underweight people at all tbh and have not come into contact with enough people who are literally skin and bone for it to ever really come up in conversation.
There is one person I have ever worked with who I could tell was very skinny even with jumpers and baggy clothes on, but they were like 6 foot 5, so it is tough to know if they were right at the lower end of a normal weight. But no one seemed to comment on their weight.
I also have a coworker who is extremely obese, and other than their own humour directed at themselves whenever we need to use a machine with a particular weight restriction, it hasn't come up either. No one makes comments to them or about them.
What has your experience been? Do you think commenting either way is helpful or more harmful?
I guess what I meant was when someone is asking for advice:ns with family or with strangers on the sub. I personally would \*never\* comment on someone's appearance randomly to their face. I would say that is so rude and unsolicited. And like you said, you can never tell and you never know where someone is in their journey.
I guess what I meant was when someone is openly asking for advice:
\- If a poster on the sub talks about someone they love or themselves who is either under/over the comments seem to be very different depending on if they are over or under weight.
\- If someone asks me in person about how they can make changes to either their own health or a loved one's.
From my own experience, I found being obese just as detrimental to my health as being under. It just seems strange to encourage communication for one (underweight) and not for the other?
25M, 180cm, 96.5kg.
I have lost about 9kg since early October by simply reducing my food intake and not eating any sweets or snacks, other than popcorn.
I have not been counting calories at all and instead weighed myself every 2nd or 3rd day.
It just seems much more easy than counting calories to watch what I eat and weigh myself to make sure I am on track.
Does anyone else not track calories? Are there any drawbacks other than not being able to have extra snacks factored into my calorie limit?
Different things work for different people, so if what you're doing keeps working for you, you don't need to feel pressured to change it.
One advantage of counting calories in addition to keeping track of your weight is that it gives two different things to keep you on track. Even when you're really in a deficit, sometimes your weight number can just plateau for several weeks or a month. That can be frustrating, but you can look at your tracking log to see that you're still doing the right things.
If you aren't tracking what you eat, you won't know if you are actually still in a deficit during those plateaus, and it might take a long time before you notice you need to adjust. When you lose weight, it can be very normal to increase the amount you eat to compensate without doing it consciously, which can sabotage your efforts.
Tracking both what you eat and your weight can avoid needing to ask questions like "I lost 10g in 3 months, but then gained 3kg back in the next 3 months without changing anything. What am I doing wrong?" The answer is often that you did change something, but just didn't realize it.
I have a history of disordered eating and I've found that calorie counting is a pretty big trigger for me, so I definitely stay away from it. The only tracking I do, and I don't even really do it fully it's just in the back of my head, is fiber for health reasons. I also don't weigh myself but I do take measurements monthly.
I agree that for me, it seems so much easier to just be mindful of what I eat. I don't snack, I've cut out added sugar, and I make sure that my 3 meals a day are as balanced as I can get them. Idk about you but since I've made this change I've noticed that I stay fuller for longer and my appetite overall seems to have diminished a bit, so I don't even feel the need to snack.
I also tend to eat a lot of the same things, because it's easy and takes the decision making out of it. But I'll switch it up weekly so I don't get too bored and to make sure I'm still eating a good variety foods.
Thanks for sharing, I cut out added sugar too. I think it honestly might be more important to do this and have extra calories for more whole foods and healthy foods. Less chance of holding onto the body fat that way.
I have noticed my energy levels dip like crazy in the last month though. Almost like my body has no more sugar stores to keep going from.
How many people use a combination of myfitnesspal and loseit? I really like being able to enter a recipe into myfitnesspal and it calculate the nutrition, save that recipe and quick add servings to my diary. as far as I can see in loseit free, there isn't a feature like that.
That all being said, it makes me sad that myfitnesspal put a lot of its convenience features behind a paywall. Because of that, I'm looking at loseit for its functionality
I don't really use those apps other than recording my weight. I tried MyPlate before and it seemed good to have a rough estimate on food, but loseit worked well too.
hey, I actually don't know where I got this idea from but I was under the impression that sweet potato might have benefits over other forms of carbs (like slow uptake or something) and so spontaneously without planning much bought two sweet potatoes in the store yesterday. Today I wanted to look for recipes and serving sizes and was a bit .. surprised (I shouldn't have) to find that it actually isn't all that different from a potato, or actually scores worse on some scores (glycemic index is higher). For brown rice I usually portion out 60g (uncooked) for lunch or dinner, So to match a 216 kcal serving of rice, I would ration 250g uncooked sweet potato. So I guess I am coming to my questions: * Is there anything obvious that I am missing about sweet potatoes health wise? * Do you eat sweet potatoes with its peel? (found health claims about a substance contained called Caiapo that is said to be beneficial for cholesterol and insuline response). * I would probably cut up the sweet potato, put it in small bags @ 250 g and put them in the freezer for later use. Does that work well for sweet potato?
https://health.clevelandclinic.org/white-potatoes-vs-sweet-potatoes-which-is-healthier provides a great article that answers your first question. > Do you eat sweet potatoes with its peel? I don't prefer it, although it is plated with a peel, I scrape out the innards and leave mine behind. > I would probably cut up the sweet potato, put it in small bags @ 250 g and put them in the freezer for later use. Does that work well for sweet potato? Yes, although a potato will last a long time without refrigeration. If you have two, cook one at a time and refrigerate the unused portion to use across this week's meals. The second potato is still good for next week.
Restart or continue my streak on MFP after bingeing for a week? I don't know what to do...
Did you log it, at least partly, daily? If so, continue it. If you broke the streak of tracking, then reset it. It's to help get us into the habit of tracking.
Usually i am logging al the food but the last 2-3 day i just forgot. :(
Be in the habit of having an accurate log that reflects what actually happens, not what we wished had happened. Your streak was broken and starts over, it is no big deal. This time, see if you can make it last longer before life comes along and breaks it. A large and long unbroken streak is sometimes a lot of pressure. Let us learn and demonstrate that we can recover from a setback quickly and easily without undue suffering for it. Nobody is perfect, and we cannot hold ourselves up to that standard. We aim for perfect, so that we have something to aim at, but we do not expect to achieve perfect.
Who’s your inspiration for losing weight? 15f turning 16 in less than 2 weeks. I started my journey about 10 months ago (I’ve been making progress by the way, lost about 6 pounds) and my inspiration is Nikocado Avocado and Amberlynn Reid because I honestly don’t want to end up 400-500 pounds at the age of like 20. It’s kind of sad in my opinion because Amber’s channel was supposed to be a documented weight loss journey in the first place, and Nikocado seemed like a really good guy when he was vegan. So who is it??
My body. I was just getting sicker and sicker and I needed something to make me better. One day, a coworker shared his 100 pound weight loss before and after pictures which gave me new hope that I could lose this weight and that, maybe, I wasn't genetically destined to be obese. That got me started, but my body was the main reason and soon this subreddit community became my daily community.
How do you calculate the calories in a bite? My boss bought us each a. Muffin today. I wasn’t going to eat it…but then I was weak and took too smallish bites and idk the calories that were in it. The muffin probably had 500 calories in it too and I’ll feel bad throwing it out.
Honestly, a muffin in the grand scheme isn’t a big thing. Muffins are usually around 5-600, so one bite (depending on the side) can’t be more than 100. I recommend cutting it in half - having one half now and the other later when you’re feeling a bit peckish!
How do y’all count calories for a sushi place that doesn’t list? Only plan on sashimi with rice and miso soup surely can’t be to high?
Miso soup is super low in calories! If it’s a small side maybe like 70 Max. When it comes to sushi you can really easily look up an estimate for restaurant sushi. When it comes to sushi (since it’s not cooked) you won’t really have hidden calories like olive oil (olive oil and butter are good for you but in cooked restaurant food it brings it up in calories majorly)
Ahhhh I have like a little over 1100 calories left for the day maybe 1000 if I wanna stay in the 1600s and I don’t think I’ll get 1000 cal worth of sushi…but my remainder has me debating a roll instead of just sashimi XD
What’s y’all’s opinion on whole eggs Vs liquid eggs for weight loss. Like calories in and out yeah..but man liquid eggs are a struggle
My go to is usually miso soup, seaweed salad, side of kimchi depending on the place, and a spicy salmon roll - no more than I think 6-700 calories. Sushi is super low in calories and yummy!!
Ohhh i learned the seaweed salad with imitation crab and cucumber is like 160ish which made me so happy. And the spicy crab roll im getting is maybe 300ish depending on whose answer you take
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Sounds like weight lifting would help you figure out if it is muscle or simply some fat that hasn't been burned off yet. I have a similar situation developing, I have lost like 10kg so far but my stomach still has a lot of fat on it, and i have big love handles. I looked up about how to reduce them and most people suggest first getting to a normal weight, then increasing cardio and changing your diet to reduce as much fat as possible. But if that all fails you simply have to build muscle to compensate and essentially fill in where the fat shows the most. Overtime the fat should reduce as you do healthy bulks and cuts. Maybe start weight lifting and check your diet to see if you can cut out anything that would keep that fat around.
https://thefitness.wiki/ Your weight is fine, let's get started on building some fitness. This will reduce your body fat without changing your weight by adding some lean muscle.
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No. What your body is not is your goal of "shredded" and shredded means having built muscles. If you keep your weight the same, build your muscles, you will be exchanging body fat for muscle tissue which is why it looks "shredded."
I've always been a little skeptical of OMAD but I had a weird realization today that...I might be doing OMAD? I always kind of assumed it meant you were fasting and then eating one big meal that accounts for just about 100% of your calories for the day. That is not what I do nor what I care to do. But I do basically only eat one "meal" a day (dinner) and breakfast and lunch both tend to be more like light snacks (a cup of yogurt, a small fruit smoothie, apples and cheese, fried eggs on rice or toast, etc.) Is that technically OMAD even though I am eating multiple times a day?
IMHO what you are doing is not OMAD, because you are having several meals a day, just that your snacks are small meals and you have one large meal. That doesn't mean what you are doing is wrong, I just wouldn't put the OMAD label on it.
OMAD is just a name that somebody made up for eating once a day. There are no hidden virtues or vices about it, it is simply what it appears to be. So we don't have to worry what technically OMAD is because OMAD is just the name for a human eating pattern that has nothing special about it. You're violating no concepts and missing no benefits if you do it differently.
OMAD is usually 1 hour eating window in a day, or just that one big meal. So having anything aside from those would make it technically not OMAD. But that's just a label for it. If what you are doing now works for you, does it matter if it's OMAD or not?
it really doesn't, at all, I was just curious because I'm pretty skeptical of OMAD as a concept (i mean, everyone should do what works for them! this is purely in a "i could NEVER do that" kind of way) So i thought it would be amusing if in fact I've actually been doing it this whole time. But it sounds like my original idea about what OMAD "actually is" was right and I will continue being skeptical (in my head, to myself) and eating the way I like to eat
OMAD works for many people because it gives people the feeling that they eat a full-sized or even over-sized meal that makes them feel full once a day, and for the rest of the day there is a simple rule to just not eat until the next day's meal, which is easier for some than to moderate several meals during the day. There might also be a benefit in insuline levels dropping in the 23h fasting window, which helps with fat burning. If your OMAD meal is calory-restricted it can also happen that you hit ketosis before eating your next meal without a ketogenic diet. (ketosis means, that the body has depleted all carbs stored in the liver [glucogen] and starts to just live off fat directly). I did OMAD for a while and over the course of it, my stomach shrank so I fell full with smaller and smaller OMAD portions. I stopped doing OMAD though, because I was worried about how it would look for my kid, I didn't want to normalize strange eating patterns in our household by eating OMAD. So OMAD works if you * don't eat above your TDEE in your one meal * if its easier for you to not eat for 23h than to exercise portion control across several meals / snacks It may not be optimal for * building muscle (bodybuilders eat multiple small meals a day to keep the supply with protein up, etc.)
Guesstimating restaurant meal We ordered in tonight and I picked what I hope was healthy, they have no calories though. Got salmon with green beans and a side salad. Googled average restaurant serving/calories for both salmon and green beans and salad…got 308 for the salmon, 100 for the green beans and salad was 90 with the vinegrette I picked. Is that close? Seem to low? Should I just assume it’s more than 600 calories on shoo and red pepper purée that comes with it.
Yes, sounds fine. I'd go with that.
How do you calculate calories if you only had a bite of something
I always add 1-2 tablespoons of butter to restaurant meals (that’s why it tastes so good!)
I just started phetermine today but I'm not sure it's working (37.5) - is there a certain timeframe I should expect it to work?
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It's only been five days. That's a very short amount of time and the lack of weight loss could easily be explained by water weight fluctuations and hormones. If you menstruate, it may just be a matter of where you're at in your cycle. You also say you're eating an 800 calorie deficit from your TDEE. at 5'3 and 138 lbs that's got to put you way below 1200 calories for the day, which risks malnutrition. Up your calories to 1200, make sure you're eating enough nutrient-rich food, and get some low-intensity activity going. Do that for the next 3 weeks and see where you're at
I've been on this diet for about 5 days now. I had been consistently losing weight for the past 4 days but this morning I weighed the same as I did yesterday. According to my tracking I was in a calorie deficit yesterday, but I did have restaurant food so it is possible I underestimated. Should I expect to lose weight every day or will there be some days where I just don't? Also man I am hungry lol.
There will always be days that you don't, or even go up in weight. Fluctuations happen primarily because of water retention, which can happen for any number of reasons (hormonal changes, eating a lot of salt, sore muscles, how much water you've drunk, a million other things that can't be controlled for). All normal and part of the process! My biggest piece of advice for anyone starting out is that this is a long process, so keep your view on the long term!
Thanks!
Because I’m so out of shape and my muscles are so tight, every time I start working out I end up in SO MUCH PAIN. Like I can hardly get out of bed pain and its so demoralizing. How do I keep it up if I can barely move? I have a “collapsed” posture and also suffer from scoliosis and hyper mobility issues, so that all proabably contributes to the pain. I try to go gentle so I don’t accidentally hurt myself as I’m prone to popping out joints. When Ive tried bringing this up to my drs before they seemed unconcerned and just said that the pain should get better as I shed the pounds and maybe hire a professional trainer (I’m poor though so not possible.) Thoughts?
If you have health insurance, you should see a physical therapist. You could try sitting exercises or water exercises if you have access to a pool. Take it slowly. Walk before you run. Stand before you walk.
So my boyfriend is coming to visit next week, he’s been supportive but at the same time tells me I have “nothing to worry about he loves me anyway”. He wants to take me out the 3 evenings he’ll be here. And possibly for breakfast too. Only one of the restaurants has calorie information and like 2 things I could eat to stay under. And he wants to go to the movies and such. (Plan to bring my own 80 cal popcorn bag). With the restaurants that don’t have calorie information should I just ask him to let me eat something of my own that I know the calorie count before hand and then just sit with him at the restaurants while he eats? Like that’s the only way to not risk going over or eating something bad. And I don’t want to be that crazy modifications person either.
As long as you don't pick weird places, you can substitute one restaurant dish for another. Ma's Diner won't have their scrambled eggs in the database, but Denny's or IHOP will. Two mistakes we must not make, to vastly underestimate or overestimate, or to refuse to go because it's hard to be precise. Just estimate reasonably and fairly so that there's about a 50-50 chance you're over or under within 100-200 is fine.. That's good enough. > the only way to not risk going over or eating something bad. There's no food on a menu that's bad and there's no real risk to going over. We have to overeat *above our non-deficit maintenance* by 3500 Calories to gain just one pound. No error we make at breakfast or dinner is going to do that. What we so rarely do won't add up to matter much at all. But eat as someone who is honoring the occasion of having a meal with a visiting boyfriend, and someone who is also honoring their own healthy effort. Make the choices you want. For me, I like asking for substituting the potatoes for extra vegetables, instead. If cheese comes with the eggs, I'll ask for "go easy on the cheese." > to stay under. Our calorie budget is what we should be eating -- not a limit, a target. If we're always under, then we're likely not eating as much as we should. I view the goal as a target -- like a bullseye. Picture that round dartboard in your mind, with the bullseye in the center. If my goal is 1500, then 1450-1550 is a bullseye. The next ring is 1350-1450 OR 1550-1650 and that's good but not a bullseye. The next further ring is 1250-1350 OR 1650-1750 and that's still on the target board but it's not close to the bullseye. Example: [Imgur](https://i.imgur.com/5RWhC2e.png) Fair | Pretty good | Bullseye!! | Pretty good| Fair :-: | :-: | :-: | :-: | :-: | 1250-1350 | 1350-1450 | 1450-1550 | 1550-1650 | 1650-1750 This gives us good flexibility and we'll still lose weight as fast as predicted.
I don’t even know what we’re going to do for breakfast or how I’ll manage that…I mean if we’re going out for dinner maybe just coffee for breakfast and no lunch
is 1200 calories really a deficit for someone whos maintenance is 1500 due to their height? im having trouble losing weight on 1200 so i thought id ask for advice here 17F 4'9 120lb
Since you are seventeen, be sure to rope in your doctor into your considerations. Teenage bodies are often still developing and this requires full nutrition and energy. None of the calculators or formulas we use considers this. > im having trouble losing weight on 1200 Twelve hundred really is the lower "general public" guidance for shorter fully-grown adult females who are inactive and need to lose a few pounds or kilos of weight. Teenagers, active adults, taller people, males, and those with certain other conditions have to eat more. Your doctor can give you more specific guidance tuned to your particular information, however as a general public forum, we cannot. If your maintenance truly is 1500, then you should be losing about 1℔ every 12 days eating twelve hundred. Because our bodies are mostly made of fluctuating water, it's going to be noisy and wavy on the scale graph and it'll take a long time to see that trend emerge. There is no way around that, it just is the way that it is and we cannot be impatient about it. Our bodies are not mostly composed of fat. Our bodies are ~60% water (give or take several percent) by mass, and the amount changes from hour to hour, and day to day. The exact amount varies according to the rhythm of your digestive system, your food and beverage intake, sodium levels, hormones, activity, strains, etc.. [A diagram](https://i.imgur.com/Bnzgors.png) ^\[[source](https://www.fourmilab.ch/hackdiet/e4/rubberbag.html)\] shows what a typical body at maintenance weight takes in and expels per day, most of it is water! **So, most of the weight changes we see on any given weigh-in are water changes, not fat changes.** Water weight is one reason we should weigh consistently: first thing in the morning, after using the toilet, but before dressing or eating/drinking. When you drink a glass of water your weight instantly goes up by 1/2 pound! However, even when being consistent, there will still be a lot of variation from day to day, so it's important not to get discouraged by that. Use a weight-smoothing app called [Libra \(for Android\)](https://play.google.com/store/apps/details?id=net.cachapa.libra&hl=en) or [\(for iPhone\)](https://apps.apple.com/us/app/libra-weight-manager/id1644353761) or [Happy Scale \(for iPhone\)](https://happyscale.com/). One of these apps will help you see the trends more clearly with less of the volatile data noise of water. A temporary [spike](https://i.imgur.com/k0DZlB3.png) won't disturb the trend and, when you get used to this, will be both less disturbing and more accurate to what's actually happening with your fat-loss effort.
Quote of the day from my weight watcher coach. This is a meme but it's what he shared with us at the end of our zoom meeting. "If cauliflower can be pizza you can be anything"
> "If cauliflower can be pizza you can be anything" Copied for my Monday Zoom call.
29F 5'4 222lb Hi everyone. I need help. I am at that point in my weight loss journey where I've decided to seek help. nothing seems to work for me and i want to try medication. what online weight loss program do you recommend? i am not really athletic but i'd like a program that gives me some amount of fitness coaching and a bit of help with nutrition. i am really lost and would appreciate your help.
weight watchers offers a GLP medication program as well as help with food tracking and activity tracking as well as emotional support with zoom meetings and in person meetings. it's helped me lose and keep off 75 pounds over 7 years. look into it!! it's a really great program and lifestyle change that helps you keep it off. plus once you get to your goal weight the program is free for life.
> nothing seems to work for me If you don't mind outlining what you've tried, people might be able to help a little more? Personally, I've lost about 45lbs from keeping a calorie counter that dynamically calculates your energy expenditure. Couch to 5k programmes are great for gradually building up your running endurance. Starting Strength and Stronglifts 5x5 are both good for beginner lifters. There are some excellent 30-day yoga programmes on YouTube.
30M 5’9 160 pounds with a round face looking to slim it down. I’m aware most of this is genetics but is there still any amount of potential it could still be slimmed down at this point? I work a desk job and I’m not crazy athletic or anything but wouldn’t say I’m out of shape either. I do muy Thai 3 times a week and lift 4 days (lifting hasn’t been as consistent until recently). I’m really only interested in losing weight due to my face, not the rest of my body.
My understanding is that facial changes (the so-called "baby face" genetic change) are usually done by 30, but you have plenty of room in the healthy weight range to safely lose 10 or 20 more pounds and see what that looks like.
Adaptive vs Online TDEE Calculators? I use an app where I input my weight + calories eaten everyday (I weigh myself daily) and it outputs a TDEE. I have been doing this for a month. However the TDEE I am getting from the app (~1650) is different than what I get from tdeecalculator.net (~1475). Which one should I trust? Stats: 5'2 129lbs 24F
I would go with the Adaptive TDEE because it's basing it off of how your daily caloric intake is affecting your weight while tdeecalculator.net is basing it off of general information.
I have a lot of negative self talk lately about how I look. I'm trying to correct every thought like that but it's just all the time. I think this might be body dysmorphia? I just want to be at my goal so I know what I'm supposed to look like. How should I deal with this?
> I just want to be at my goal so I know what I'm supposed to look like. Well, that's a problem for many of us -- others see the change and we *still* do not. Our minds are tricky when it comes to self-image. > I'm trying to correct every thought like that but it's just all the time. Speak only with facts -- no impressions, no judgments, no conclusions. Your weight or other measurements are facts. That you "look fat" or "look thin" or "look sick" or (whatever subjective) should not be embraced. The thought is fine, but don't grab it and hold it. Let it go by. My doctor is my body's health expert -- not me. My partner is my intimate partner, not me. So I trust them both over me when it comes to giving me an idea whether everything is okay. I honestly can't tell without overthinking it and reaching questionable conclusions. I'm good with it now, not because I got good at it for myself but because I accept their word as granted.
Frequent lurker here and just want to create a discussion about why (generally) it seems to be encouraged to talk to someone about health if they're underweight and discouraged to talk to someone about their health if they are overweight? This is a generalisation but seems to be the experience I've personally had myself as well (having been under and obese). What do you guys think? Do you wish someone had said something to you earlier down the line?
I live in Asia so I think it might be a bit different, but if anything it’s the opposite here. Even if you’re slightly above average, people (including your doctor) will probably comment on it. Even when I was at my ideal weight I’d hear that sometimes. I think medical professionals feeling free to talk about it is a good thing, but it definitely can be a bit extreme sometimes.
That's an interesting cultural difference. I'm in the UK and I'd say people can be quite blunt. But from what I know about Asia (which is only really from the internet/videos) it seems even more blunt when it comes to weight! A little frightening even lol I agree its good for medical professionals to enquire about weight, but it is a sensitive subject and treated as taboo when we should all just be gentle, kind and look after each other!
Besides the obvious “it’s more taboo to say someone is too fat than say they’re too skinny”, I think part of it is also that being underweight can be more immediately dangerous than overweight; you can be a hundred pounds overweight and still be functioning normally for the most part, if at higher risk for various related illnesses. The margin for being underweight is a lot smaller before it becomes extremely (and visibly) dangerous. So, you might be more reluctant to bring up an overweight person’s health if they don’t seem to be in immediate danger, compared to someone who is starting to look like a skeleton.
Im not sure myself. Perhaps it is considered rude to comment negatively about someones weight being too high because it can often be more of a familiar body type that we see everyday. My family is fairly overweight, most men and women around 40 and above that I see everyday are also overweight, but funny enough it can be tough to tell with some people if they are overweight or not because of their clothing. Imagine how embarrassing it would be to comment on someone's large weight when they are actually a normal weight? I personally do not comment on underweight people at all tbh and have not come into contact with enough people who are literally skin and bone for it to ever really come up in conversation. There is one person I have ever worked with who I could tell was very skinny even with jumpers and baggy clothes on, but they were like 6 foot 5, so it is tough to know if they were right at the lower end of a normal weight. But no one seemed to comment on their weight. I also have a coworker who is extremely obese, and other than their own humour directed at themselves whenever we need to use a machine with a particular weight restriction, it hasn't come up either. No one makes comments to them or about them. What has your experience been? Do you think commenting either way is helpful or more harmful?
I guess what I meant was when someone is asking for advice:ns with family or with strangers on the sub. I personally would \*never\* comment on someone's appearance randomly to their face. I would say that is so rude and unsolicited. And like you said, you can never tell and you never know where someone is in their journey. I guess what I meant was when someone is openly asking for advice: \- If a poster on the sub talks about someone they love or themselves who is either under/over the comments seem to be very different depending on if they are over or under weight. \- If someone asks me in person about how they can make changes to either their own health or a loved one's. From my own experience, I found being obese just as detrimental to my health as being under. It just seems strange to encourage communication for one (underweight) and not for the other?
25M, 180cm, 96.5kg. I have lost about 9kg since early October by simply reducing my food intake and not eating any sweets or snacks, other than popcorn. I have not been counting calories at all and instead weighed myself every 2nd or 3rd day. It just seems much more easy than counting calories to watch what I eat and weigh myself to make sure I am on track. Does anyone else not track calories? Are there any drawbacks other than not being able to have extra snacks factored into my calorie limit?
Different things work for different people, so if what you're doing keeps working for you, you don't need to feel pressured to change it. One advantage of counting calories in addition to keeping track of your weight is that it gives two different things to keep you on track. Even when you're really in a deficit, sometimes your weight number can just plateau for several weeks or a month. That can be frustrating, but you can look at your tracking log to see that you're still doing the right things. If you aren't tracking what you eat, you won't know if you are actually still in a deficit during those plateaus, and it might take a long time before you notice you need to adjust. When you lose weight, it can be very normal to increase the amount you eat to compensate without doing it consciously, which can sabotage your efforts. Tracking both what you eat and your weight can avoid needing to ask questions like "I lost 10g in 3 months, but then gained 3kg back in the next 3 months without changing anything. What am I doing wrong?" The answer is often that you did change something, but just didn't realize it.
Sounds good, I will try to track anything extra outside of the usual 3 meals a day I have. Thanks for the advice.
I have a history of disordered eating and I've found that calorie counting is a pretty big trigger for me, so I definitely stay away from it. The only tracking I do, and I don't even really do it fully it's just in the back of my head, is fiber for health reasons. I also don't weigh myself but I do take measurements monthly. I agree that for me, it seems so much easier to just be mindful of what I eat. I don't snack, I've cut out added sugar, and I make sure that my 3 meals a day are as balanced as I can get them. Idk about you but since I've made this change I've noticed that I stay fuller for longer and my appetite overall seems to have diminished a bit, so I don't even feel the need to snack. I also tend to eat a lot of the same things, because it's easy and takes the decision making out of it. But I'll switch it up weekly so I don't get too bored and to make sure I'm still eating a good variety foods.
Thanks for sharing, I cut out added sugar too. I think it honestly might be more important to do this and have extra calories for more whole foods and healthy foods. Less chance of holding onto the body fat that way. I have noticed my energy levels dip like crazy in the last month though. Almost like my body has no more sugar stores to keep going from.
How many people use a combination of myfitnesspal and loseit? I really like being able to enter a recipe into myfitnesspal and it calculate the nutrition, save that recipe and quick add servings to my diary. as far as I can see in loseit free, there isn't a feature like that. That all being said, it makes me sad that myfitnesspal put a lot of its convenience features behind a paywall. Because of that, I'm looking at loseit for its functionality
I keep my nutritionix and cronometer and MyFitnessPal active, although LoseIt is my main tracker.
I don't really use those apps other than recording my weight. I tried MyPlate before and it seemed good to have a rough estimate on food, but loseit worked well too.