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I've had a rude awakening. Realised I've been eating far too much for the sorta weight loss I'm after. Really, at best I've been eating just under maintainance, but at worst I'm merely maintaining. Sure, I've lost 7lbs recently, but that's 'cause I included jogging. Time to work that food even more... I'm eating the right things (most of the time :P) but too much of them.
I got out my kitchen scales and measuring jug, so here's my breakfast every morning from now on, at least for the most part:
Three 30g servings of oats which is about 360kcal, 6.3g fiber, and about 10g of protein. Oats are good! With that I'll be having 100ml of semi-skimmed milk which is very low in fat, yet contains almost 4g of protein. That's almost 14g of protein every morning. Oh, and 1 heaped teaspoon of granulated or brown sugar. I know that part isn't hardcore, but it's only a bit... I'm sure I'll survive. Who needs protein shakes? :P
I also got out my exercise bike and stuck it RIGHT NEXT to my bed, so when I wake up, there it is. I'm gonna bike on the hardest setting for 10 minutes (like I did this morning) before any food (water is fine though, of course) and that should encourage the body to burn some reserved fat. I know it's only 10 minutes, but it's on the hardest setting without stopping and it's a start! It was enough to work up a sweat which definitely warranted a shower. Must say, my respitory and cardiovascular systems seem much, much better since I started jogging.
So, that's me! Also gonna walk more. Before, I was starting to rely on jogging, which is bad as I couldn't do it often due to life stuff and pain, so it was a couple of times a week if all was okay. T'was no good!
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182.0 lb
Lost so far: 9.0 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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gaining 0.6 lb a week
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 Comments
Figuring out a plan that works for YOU is half the battle. Your heads in the game, way to go! Good Luck!
16 Jul 16 by member: Rckc
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Wow, riding on a fast pace first thing in the morning IS commitment! Keep up the good job!
First I also set my RDI too high, which was actually the maintanance level. Somehow I think FS sets it too high automatically. But as I checked other people's profiles and also read a bit more on the net, I realized that i have to lower it. Now I think it works well.
16 Jul 16 by member: PrettyHealthyMe
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Pretty, I noticed that too. I stopped following it ages ago. I don't count my calories, I just pay attention to them... more so now! xD It wasn't a fast pace so much as the hardest difficulty on the bike. I was probably doing at about 20kmph.
16 Jul 16 by member: Somebody Else
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Great to hear that it works for you and you don't have to count every calorie. I am still at the beginning, only started to count calories in February. I have never cared about this simple maths, and honestly had no idea how much calories I use, and how much calories are in an apple or a mug of milk... It was a great eye-opening to me and I enjoy this journey a lot. Now I started to have a sense of how much calories would be in a certain food, but I need to check it. To be honest, sometimes I just guess the amount, or just choose a food that is in the database and what is kind of the same stuff that I just ate. So I am not super crazy about it but I still follow :-)
Keep up the biking project, seems it works for you!
16 Jul 16 by member: PrettyHealthyMe
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Speaking at least from my experience, some sugar in is not going to outright stop weight loss. Provided it's not excessive, I still eat within the usual restrictions, and I continue the exercise, I see no reason why I wouldn't be fine.
I initially went from 220lbs to 168lbs with sugar in my diet, and actually probably a bit more than I have now. Lots of frequent doses of sugar, however, I would understand causing problems.
I will lower it though.
I know to check for protein, carbs, fiber, and so on, of which there are a fine amount. I kinda wouldn't bother otherwise. That percentage seems arbitrary--you hear a different amount from different people. The general gist as I see it is that both are important but diet is incredibly important too.
17 Jul 16 by member: Somebody Else
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