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As much as I would love to believe the numbers, calorie counting of food and exercise don't work unless they work. I mean, according to the numbers here, I should be losing 2 pounds a week, if I record my exercise and non-exercise calorie counts. But I am not losing that much, in fact I have currently stalled.
What worked for me last year was checking the numbers and tweaking my intake. Up the protein, cut the fat, limit the carbs (no white anything - potato, bread, noodles, rice). No juices, no diet or regular soda. Looking at the calendar from when I was losing, my average intake was 1200 calories, and the average steps I was taking was 8000.
And the main thing that changed my weight was that I went back and reviewed what I had eaten and what exercise I had done, and then adjusted to keep the weight coming off. Bumping up the walking and reducing the fat calories overall were the best methods of increasing the losses.
So my goals for the rest of the week:
Stick to 1100 calories per day - 120 grams protein, 120 grams carbs, with 15 grams of fat. Overall burn hard exercise calories of 2000 calories over 4 workouts, which would be 2 nights dancing and 2 times weight-lifting, wearing the myzone belt. Also, add the fitbit just to see where I am at.
Short term goal: 1.5 pounds a week for the next 5 weeks with end date of April 1. Maybe that will be an April Fool's joke on myself, but this is the plan. That is 40 days.
Happy Hump day everyone!
Diet Calendar Entries for 21 February 2018:
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1382 kcal
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Fat: 51.21g | Prot: 67.86g | Carb: 164.83g.
Breakfast: Sunshine Cheez-It Original Snack Crackers (1.5 oz), Halo Top Creamery Birthday Cake Ice Cream, Milk (Nonfat). Lunch: Mozzarella Cheese, Spaghetti, S&W Organic Tomato Sauce, Chicken Breast. Dinner: Specially Selected Vanilla Flavored Pizzelle Italian Waffle Cookies, Subway 6" Chipotle Chicken Sandwich, Post Fruity Pebbles Cereal, Hidden Valley Olive Oil & Balsamic Vinaigrette Light, Lettuce Salad with Assorted Vegetables. Snacks/Other: Hershey's Milk Chocolate (Fun Size), America's Choice California Navel Oranges. more...
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1793 kcal
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Activities & Exercise:
Sleeping - 16 hours, Resting - 8 hours. more...
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 Comments
Sounds like a great plan..much success to you and your journey to feel better sweetie;)
21 Feb 18 by member: maxie4
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Just counting calorie IO never worked for me. Counting quality did when I finally switched to keto. Everyone is different! A great resource for teaching me that was ER4YT by Dr. D'Adamo. Therefore, I eat mostly what he suggests with a keto tweak. It has been slow, but it is working. Best wishes to you for what works!
21 Feb 18 by member: moogiemynes
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Weight loss whatever your plan won't be consistent. It will often happen in jerks and whatever you might call them. Nothing for a week or two but you see changes in your body, maybe a smaller size then a sudden drop in pounds. Hang in there. It's like your body has to get used to changes and then it complies all the way. Also remember muscle weighs more than fat in the same cubic inch.
21 Feb 18 by member: wholefoodnut
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A 1200 calorie diet and 7000 steps a day was what lost the weight for me. 50 pounds in 4 months. A few stalls, especially during the holidays, but stick with it and you'll break through.
21 Feb 18 by member: pylesw
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Whatever works for you to get it off is the plan! 🙋🏻♀️
22 Feb 18 by member: smprowett
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I try to work to a similar calorie intake but I allow myself a little more fat and much less protein - 39 grams fat, 136 carbs, 51 to 59 grams protein, 1130 calories. If I stick to this I lose weight. I don't bother recording exercise on FS because it vastly overestimates the amount of calories you're burning. Happy Hump day 🙂
22 Feb 18 by member: Doobrie
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How do you get 120 grams of protein with just 1100 calories a day? I am usually really close to 1000 calories but struggle to get the protein between 40-60 grams a day.
22 Feb 18 by member: Fritzy 22
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You are right @Fritzy 22 - the calorie count is really tight. Back in August 2016 I was hitting 100 grams protein per day or more consistently. Protein and carbs are 4 calories per gram so 480 calories each. Fat is 9 calories per gram so 15 grams a day is hard to hit with the protein so high because protein usually comes along with fat. It is possible but difficult. A bodybuilder trick is to eat canned tuna which is basically all protein. And boneless chicken breast and salmon both baked or grilled. Back then I also used protein supplements but they either have sugar or artificial sweeteners so I have cut those out.
22 Feb 18 by member: abbadabba
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@Fritzy 22 Also, shrimp is a big win for me, I love it and it is low in calories. Sliced lean deli ham is good. Yogurt. Eggs of course. I might have a tuna omelette at night, with 3 eggs. Now I guess I have to put my money where my mouth is and get back to eating right!
22 Feb 18 by member: abbadabba
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I eat a great deal of tuna, lean pork is also good, chicken breast meat, salmon, mahi mahi, talapia, cod and eggs. The white fish are pretty okay if your portions stay at 2 or 3oz. meat is a flavoring or garnish for me nowadays. I get more and more from legumes and peas and other vegetable sources as well even if they have some carbs so the input is varied. I think it’s healthier that way and more sustainable for the long term as a lifestyle.🤷🏻♀️
22 Feb 18 by member: smprowett
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