Macros for effective weight loss

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10JenS

Joined: Jun 13
Posts: 23

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Posted: 16 Dec 2013, 07:29
I am 21 years old, 5ft4 and weigh 143lbs and for the last few months my weight has plateaued. It is really getting to me as I have a small-medium frame and my body fat is 31%,you can clearly see the weight shouldn't be there.

My recommended calories on FS is 1800cals but I struggle and usually only manage 1500 at best. I eat healthy at least 85% of the time and try to avoid processed foods. I rarely eat out or drink alcohol. I have a desk job but I manage to workout at least 3-4 times a week, usually running.

I have recently tried changing around my macros but I just can't seem to find the right amounts. I tried low carb (about 50g) for about 2 months, I lose 3lbs of water weight and then I plateaued again. I couldn't keep going, I was constantly light headed and I just felt like I was in a daze half the time. So ketosis and extremely low carb is out for me.

Any other suggestions?
NCNOLE

Joined: Feb 11
Posts: 1,218

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Posted: 16 Dec 2013, 08:33
I recommend changing up your cardio - your body adjusts to the same routine. Try to do something different at least 2 x week. I would also suggest doing some weight lifting. That will help you become lean and lose some of the body fat%.
Glaun

Joined: Jun 13
Posts: 648

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Posted: 16 Dec 2013, 11:09
Check out your RDI on some other web sites, such as: http://caloriecount.about.com/tools/calories-goal. Then keep super accurate count of your calories in FS. Don't exceed the RDI. The key for normal CICO dieting is honesty. If you are truly taking in 500 calories a day less than maintenance weight RDI you will lose about a pound a week. Ignore the plateaus. Just keep at the program. Also, if you are eating the suggested foods and water and still feel dizzy on the suggested RDI, your problem should not be addressed here but by a dietician or MD.
Be honest with yourself and just hang in there. Good luck.
IMHO only (disclaimer; I do CICO dieting. There are other successful ways of losing the pounds. You can find them on this forum)

The Perfect Speed
"any number is a limit, and perfection doesn't have limits.
Perfect speed, my son, is being there.”
Chiang from "Jonathan Livingston Seagull
sms22

Joined: Dec 13
Posts: 18

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Posted: 16 Dec 2013, 11:21
Hey there! Dizziness and difficulty losing weight (including incessant hunger) may be symptoms of a fixable health problem. Have you considered getting your thyroid checked? You may be suffering from a condition like hypothyroidism. (I'm no doctor but know a few people who struggled with it, and my mother had thyroid issues)
In life as in dance, grace glides on blistered feet.
- Alice Abrams
reddarin

Joined: Nov 11
Posts: 959

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Posted: 16 Dec 2013, 11:48
Depending on your body, you may not need to restrict carbs to that level to benefit from a lower carb way of eating. For weight loss, even 150 grams can be beneficial if your metabolism can handle it. Just eat carbs from whole foods and avoid processed foods.

Reexamine the food behind your macros. Can you tweak the food sources to bend them towards less processed food? For example, if you are having a poptart for breakfast, try to have eggs and bacon cooked in bacon grease.

Change out a couple of your cardio days for strength training. As a woman you will not become muscle bound from strength training unless you become a body builder and/or take steroids of some sort.

Change the other one or two days of cardio to high intensity interval training.

Don't ignore how much energy you are expending. It is easy to push calories up even if you are not particularly hungry. An ounce of macadamia nuts has about 200 calories - that is like 12 nuts. Too much of a calorie deficit will make it hard to lose weight.
sms22

Joined: Dec 13
Posts: 18

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Posted: 16 Dec 2013, 12:10
reddarin wrote:
...if you are having a poptart for breakfast, try to have eggs and bacon cooked in bacon grease.

...As a woman you will not become muscle bound from strength training unless you become a body builder and/or take steroids of some sort.



I agree with everything reddarin said except those two statements.

First:
The average slice of bacon has about 50 calories. Plus the 64 calories from 1 egg. One slice of bacon and one egg alone will not fill you, so, if you're anything like me, you'll probably double or triple that. Bacon has tons of sodium, which will bloat you and cause you to retain water. It is also a processed food. Oh, and don't forget the toast - just 1 slice of white bread has about 75 calories. Hence, good ol' fashioned bacon and eggs is not always the ideal breakfast.

Instead try: 2 slices turkey bacon & 2 eggs with some veggie (like spinach in your eggs). The turkey bacon and the eggs give you protein to hold over your hunger and the veggies supply you with carbs for energy.

Second:
Strength training will increase your muscle. But, don't freak out! Muscle burns fat! Eat plenty of protein and drink plenty of water. If you put in the work with exercise, you'll burn fat, gain muscle tone, increase skin elasticity, and see significant results.

Try: Light weight, many repetitions
In life as in dance, grace glides on blistered feet.
- Alice Abrams
felon8065

Joined: Oct 13
Posts: 42

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Posted: 16 Dec 2013, 15:25
real bacon is processed? what part of the turkey does turkey bacon come from?
reddarin

Joined: Nov 11
Posts: 959

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Posted: 16 Dec 2013, 15:28

Hmmmm.

I think turkey has to be processed quite a bit to create bacon out of it, doesn't it? Otherwise it'd just taste and eat like really thinly sliced turkey.

There doesn't seem to be much of a calorie or sodium difference. According to the nurtitiondata site, for a 28g serving of cooked bacon there is only a 41 calorie difference and only 40mg of sodium difference with turkey being the one that is slightly lower.

Speaking of sodium:

No Benefit Seen in Sharp Limits on Salt in Diet

The title makes it sound like there is some equal footing but the health outcomes for low sodium are worse not just absent of benefit.

No need for toast if you are eating bacon, either one, and eggs.

We do not disagree about strength training - a woman will not become muscle bound from strength training unless they go out of their way to become muscle bound. I think higher weight with lower reps is better though.

Smile
felon8065

Joined: Oct 13
Posts: 42

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Posted: 16 Dec 2013, 15:58
turkey bacon

http://www.youtube.com/watch?v=jkrjkBiTLyA

jump to 18:40

real bacon

http://www.youtube.com/watch?v=_tvx_CKB7uI

gimmie a pig!
sms22

Joined: Dec 13
Posts: 18

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Posted: 16 Dec 2013, 17:17
The reason I mentioned that bacon is processed is because between those 2 processed meats, turkey bacon is the healthier alternative. If you can't agree turkey bacon is a healthier choice, I don't know what to tell you. Coming from a 22 year old female, in a thread where the OP is a 21 year old female trying to form healthy dieting habits, I would recommend turkey bacon.

Further, in women, salt causes water retention. This forces fat to press up against the skin and makes cellulite more visible.

If you need validation, go ahead and do your own research 10Jen. Follow what you feel is best. If you'd like to work together to better your diet, PM me.

In life as in dance, grace glides on blistered feet.
- Alice Abrams
felon8065

Joined: Oct 13
Posts: 42

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Posted: 17 Dec 2013, 10:58
thats very interesting where did you find this information on salt,water and cellulite? i would like to see that study.

here are 2 i found

http://www.nutritionbynature.com.au/1/post/2013/02/-water-retention-salt-myths.html

http://www.nutritionbynature.com.au/1/post/2012/08/well-worth-its-salt.html

yes they are articles but check the references and dr. peats site
sms22

Joined: Dec 13
Posts: 18

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Posted: 17 Dec 2013, 13:05
felon8065 wrote:
thats very interesting where did you find this information on salt,water and cellulite? i would like to see that study.

here are 2 i found

http://www.nutritionbynature.com.au/1/post/2013/02/-water-retention-salt-myths.html

http://www.nutritionbynature.com.au/1/post/2012/08/well-worth-its-salt.html

yes they are articles but check the references and dr. peats site


If you think I'm going to argue about this with someone who agrees that eating fried eggs and bacon for breakfast everyday to lose weight is a good idea, you're delusional.
In life as in dance, grace glides on blistered feet.
- Alice Abrams
liafh

Joined: Oct 13
Posts: 15

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Posted: 17 Dec 2013, 13:12
She's not delusional, she's right!
reddarin

Joined: Nov 11
Posts: 959

      quote  
Posted: 17 Dec 2013, 13:15
sms22 wrote:
If you think I'm going to argue about this with someone who agrees that eating fried eggs and bacon for breakfast everyday to lose weight is a good idea, you're delusional.


Please believe that I am not attacking you nor was the other poster.

If you are correct then you are correct. And you do not have to be correct to the nth degree.

If there was one universal truth we'd all be skinny and healthy.

But his thinking on bacon and eggs has nothing to do with your assertion about sodium and cellulite.
sms22

Joined: Dec 13
Posts: 18

      quote  
Posted: 17 Dec 2013, 15:35
Cellulite is water dense. Sodium contributes to water retention. As a result, sodium contributes to the visibility of cellulite. This is one of several reasons bodybuilders and fitness models limit salt intake when they get close to shows/ competing. I'm not going to waste my time validating this. You can have your bacon and eat it too.
In life as in dance, grace glides on blistered feet.
- Alice Abrams
reddarin

Joined: Nov 11
Posts: 959

      quote  
Posted: 17 Dec 2013, 17:02
lol

Okay!

Here, this is an interesting article on cellulite. sms22 - you don't get to read it since you won't waste your time validating anything. Razz

http://www.dailymail.co.uk/health/article-25491/Cellulite-cure.html
felon8065

Joined: Oct 13
Posts: 42

      quote  
Posted: 17 Dec 2013, 22:33
You're not going to read this so i guess it doesn't matter BUT first off i never attacked you or made insinuations of delusions.

Second, I asked you where you got the information on salt and cellulite thinking maybe it was a study but you refuse to "validate" that info, I tried to find it myself and all i could find was Dr. Oz (who chases money and changes his views according to which way the money goes that's my opinion).

Third, yes I eat a low carb high fat diet which includes eggs and bacon and I am never hungry I don't starve myself and my weight keeps falling off.

If you would like more information on lchf diets try www.dietdoctor.com or google lchf.
10JenS

Joined: Jun 13
Posts: 23

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Posted: 19 Dec 2013, 04:24
Thanks so much for all the advice and interesting articles, it is nice to know there is so much support of FS Smile

With regards to my thyroid, I did consider that and got it checked a few months back and it came back normal, phew!

I am very much a believer in the LCHF diet however it just wasn't for me, in the two months I did LC I just couldn't shake that dizziness (and I never once starved myself, nor was I ever hungry).

I think the best advice here would be to do some weight lifting (I always avoided it because my gym is packed in the weight section and you can wait for 30min just to get somewhere) Now that I no longer have a gym contract I think my 9lbs dumbbells will have to suffice.
mummydee

Joined: Feb 10
Posts: 2,262

      quote  
Posted: 19 Dec 2013, 04:44
sms22 wrote:
The reason I mentioned that bacon is processed is because between those 2 processed meats, turkey bacon is the healthier alternative. If you can't agree turkey bacon is a healthier choice, I don't know what to tell you. Coming from a 22 year old female, in a thread where the OP is a 21 year old female trying to form healthy dieting habits, I would recommend turkey bacon.



WRONG WRONG AND WRONG.... you should do your research and see the difference in sodium levels as well as additives, You've obviously bought into the hype about Turkey being better for you than real bacon. http://eatthis.menshealth.com/node/77586
http://zakiahassan.com/what-are-you-eating-the-truth-about-turkey-bacon/

there is almost double the sodium in turkey bacon. If you go to the butchers and get real bacon,not processed, you'll skip the nitrates and will have some 'real' meat, not processed.

I do believe there also are some commercial bacons now that have eliminated the nitrates.


felon8065

Joined: Oct 13
Posts: 42

      quote  
Posted: 19 Dec 2013, 09:08
some people take longer to keto adapt, not that I'm pushing this on you. My husband took about 2 weeks because all the sugar he was eating mine took 3 days because I had cut out sugar. So ya I understand it can be a horrible feeling. But the benefits of low carb still work if you stay under 100g and you probably won't get that feeling. I found a good 10 minute arm/dumbbell workout on line (I'm on my tablet right now) I will send you the link. Also mummy posted a video about exercise and a bicycle workout I use that is really effective if you can find it.That combined with lower carbs, not ketosis kind of low is extremely effective.



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