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Olympic Weightlifter
Olympic Weightlifter
Joined May 2018
Posts
823
Following
4
Followers
13
Weight History
Start Weight
229.7 lb
Lost so far:
1.3 lb
Current Weight
228.4 lb
Performance:
gaining 0.1 lb a week
Goal Weight
215.0 lb
Still to go:
13.4 lb
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Olympic Weightlifter's Weight History
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Following
obesecret
last weighin:
gaining 0.0 lb a week
LyolikB
last weighin:
losing 2.3 lb a week
katie hilleard
last weighin:
losing 1.9 lb a week
mbcnz
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Olympic Weightlifter's Latest Posts
COOKBOOK - Why did you delete the "SERVING SIZE in GRAMS"?
I found how to work it now...
For recipes, under SERVINGS, input either 1 or actual weight of recipe after cooking (this has a drawback since the limit for the serving option is 1-999). So if your recipe weighs more than 999grams after cooking it's better to just put 1 Serving = 100% of your recipe's weight.
Then when you're measuring out your recipe on your scales and you have, for example, 567g of recipe, put down 0.567 into servings under Add To My Food Diary. Likewise if you weigh your recipe out and it's over 999g, eg. 1567g (1kg 567g), you can then input it as 1.567 into servings under Add To My Food Diary.
In the end it was the term servings that confused the heck out of me, since I was so used to using grams from the drop down menu in Fatsecret. In this case, its much better if you think of them as grams.
posted
22 Jun 2018, 10:51
Binge eating
Hi derv999,
Typically if it's just one/two day of overfeeding (in your case 3x caloric allowance) it shouldn't have any major consequences on your diet as you did the right thing and stuck with your diet next day. You would've probably seen your weight go up for the next few days (if you weigh yourself every day) due to glycogen and water storage, which is normal. At times this "tactic" is actually NEEDED more frequently, but it is reserved for a much leaner population with bodyfat under 10% or so, in males for example. Don't feel too bad about it - AND it will happen again, you just need to know what options are available when it does happen!
Keep in mind that EVERYONE is going to get hungry at one point or another in their diet (and cheat, which is fine - don't feel guilty about it) but there are ways to off-set the hunger so you don't lose the plot as you say and go off the rails.
1. Find your maintenance calories (calories at which your bodyweight is maintained), then drop only marginal amount (150-250kcal for females, 250-350kcal for males, for example). So if your maintenance was 3,000 you start your diet at 2,700kcal if you're male. You would then ride that deficit until weight loss stalls, which may take 2-3 weeks. You would then further drop 300kcal to 2,400kcal and do the same. As you get leaner and leaner it may be harder for the weight to shift at which point it may be beneficial to add a little bit of exercise/cardio (2-3 times per week, but don't over do it). Keep a CONSISTENT food logging diary - lucky for you and me FatSecret is great for that and it's free.
If you create a huge deficit (e.g. >500kcal, and keep dropping it EVERY week, despite bodyweight going down regardless) you're going to run into huge hunger problems which will spiral you into a binge. Remember to stay patient and don't try to fix it if it's already working.
2. Have a plan B if you are feeling hungry and WILL eat something. Don't go to Mcdonalds and start ordering everything off the menu. If you're going to overeat, overeat on the high protein foods and veggies/salad, protein shake (ie. foods that will fill you up for much longer until the next meal). If it's before bed time, have some yogurt and fruit(s) together. The takeaways will only make you hungrier after an hour.
3. Like
conicassity
said previously, include treats in your diet - ie foods that you like, just track them accordingly in your diet insuring that you're still in calorie deficit for your diet. Be careful NOT to eat them when you're extremely hungry though.
4. If you REALLY want something in particular to eat (e.g. a burger) then eat it (you are human afterall), make sure to log it into your diary though and don't order X,Y, with a sauce Z to accompany that burger as hard as it may be and get back to your normal eating next day!
Regards
posted
22 Jun 2018, 09:22
Should I really eat the calories burned by exercise? lol
NO!
posted
22 Jun 2018, 08:51
How Often Do you weigh yourself?
Everyday.
Daily weight will fluctuate due to glycogen storage and water, dehydration, womanly problems... - weight will go up and down. However it is the overall "average" trend that counts. If you sum all the daily weigh ins and average it out (per week, per 2 weeks, per month), it should decrease assuming you're in a calorie deficit.
If you weigh yourself once a week and you do it under different conditions each time (e.g. not identical weigh-in time, over eating the night before/carb loading or eating lots of sodium foods that make you hold water, or dehydrating) it will make your weight jump from all over the place, even though for the other 6 days you followed your diet to a T and will just confuse you in the end because your trends will be based on inaccurate data. Whereas with daily weigh ins you have more data points to use and better general understanding with whats happening with your bodyweight.
posted
22 Jun 2018, 08:47
Quick Entry
Hi,
If the item isn't available in the database, you can add New Food via Custom Food Entry. However besides the calorie amount you will also need amount for macronutrients (protein, carbs, fats - as a minimum).
Within the app:
Search (type anything), scroll down to the bottom, + Add New Food, in Brand click My custom food entry, then enter name of Product, Nutrition Facts (calories and macros), edit tags so you can find it later, then Save.
Regards
posted
22 Jun 2018, 08:33
Olympic Weightlifter has submitted 5 posts
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