Start Weight:(28 Apr 11) 199.0 lb
Current Weight:(05 Aug 13) 165.8 lb
Goal Weight:140.0 lb
following: thecolor's own diet
performance: gaining 0.4 lb a week

FatSecret member since: 28 Apr 11

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Beat the salt bloat
asagohan wrote:
well, I'm going to go buy some bananas...

Almonds have a decent amount in them as well, more protein and not as many carbs/sugar.
posted 19 Apr 2012, 11:03
Calorie watching and Still SO HUNGRY!!!
In addition to the notes about protein and fiber (which will help you feel more full but without excessive calories, typically)... those two items also require more energy to burn off, so you may burn a few more calories while eating those items. You still need carbs for energy though, so don't starve yourself of those (but make them good carbs; grains, whole wheat, things that absorb water and are rough).

Lastly, I noticed that (personally) if I lowered my calories to rapidly I'd feel this way... so, I started lowering them by 20-30 calories a week (not sure where you're at)... but it was so gradual for me, (while slightly noticeable) not "as" noticeable and easier to manage.

Spread your eating out also (if not already done). Snack, snack, snack. Eat a decent breakfast to start you off and then you're energy will taper to snacks throughout the day. Then eventually dinner comes around and you'll be close to bed time, so you won't really need allot to lay in bed dreaming. Wink
posted 01 Nov 2011, 10:56
how many calories should i have a day?
Loss and calories really are a science and different for everyone. Fat secret's calculations do a great job once you adjust it to your body... and are honest about the information you input. You also have to use it (don't slack... and grab the mobile program as it makes it much easier!)

To determine your needs, (for example) initial adjustments; I tested my personal losses working out and not working out with different caloric levels for months. Every thing I read told me I should eat 2300 calories to "maintain" 5'8, male 170lbs and that's with an office job.

That was not accurate for me (the one thing I could not count on with F.S. initial RDI calculation) but that's where I started and worked my way down.

With an office job over a period of 4 months with no exercise I had to maintain 1700 just to NOT gain or lose. That's how MY body uses calories.

Over another 4 months, when I worked out 3-6 times a week, I had to stick closely to the 1700 I setup in fat secret... meaning, if I worked out, I added exactly what I worked out at in F.S. and tried not to go over that "net", (not daily RDI.) If I went over that "net" I'd gain, if I was to far under I'd possibly gain (do to starvation), so I had to make sure I didn't go under 300-500 calories "net" just to lose or maintain. (see your "Diet Calendar - Overview Net (kcal))

You have to test out your body to see where it's comfortable maintaining (it may take a while to get a decent average). Then lower that slowly to adjust without starvation and psychological annoyance to lose.

If you workout, make sure to pay close attention to how much you workout in relation to how much you eat (your net in the F.S. program). Remember if you go over that, (after figuring out your maintenance level) you'll gain and if you go to far under, you may gain (starvation).

Be honest with your tracking, and patient with yourself. There is no quick way to do it and do it safe and well. To fast and you'll gain it back +, to harsh (to low a caloric intake or just going cold turkey) and psychologically you'll hate what you're doing.

Also keep in the back of your head, "weight loss" is different from "toning". If you want to do both, you need to eat well and vary your exercise also. Not to mention (side note), if you are an excellent runner your body may burn fewer calories, 'cause it's use to that activity, so if you hit a plato, you will have to adjust your workout routeing (if you're working out).

At the moment, I'm going to go back to working out again heavily to keep up with the holiday treats I plan to consume. Smile

TIP: Eat what you like, but control it, portion it, share it with someone. Restaurants give us HUGE portions. Order a meal and share it with a friend, family member. You can't always guess right from a menu you've never seen, but you can ask, "how big is it", share it or take it home for later.

I also picked up a counter scale for my kitchen (helps with perfecting measurements) and a withings smart scale as it takes some of the labor out of tracking your weight. Granted F.S. needs to implement it with their site.

While long winded, I hope this is helpful. Smile I had to read allot and test myself before figuring out what my body wanted too.
posted 01 Nov 2011, 10:46
Withings Scale
JUST ordered one! Totally stoked! I know my regular scale would do very well, but the less effort there is in the recording and monitoring area, the more enjoyable the activity of being healthy is. Smile

Lots of people like to see results, but don't want to hassle with the activity of taking detailed notes. With this, and endomondo and fatsecret, it's all coming together quite nicely!
posted 16 Aug 2011, 12:52
How Often Do you weigh yourself?
daily (for the most part)... less the weekends. I'm going for psychology here. I figure if I weigh every day I'm less discouraged by seeing small losses then by seeing a small loss after a week; (feeling like I worked so hard for nothing after a long period). But, looking every day reinforces the realism in loss.

-- UPDATE -- however, I don't always record the weight if there is no change, unless it's been 7 days. I see no reason to there. Smile
posted 14 Jul 2011, 16:57
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03 November 2013

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on diet thecolor's own diet  gaining 0.8 lb a week

02 November 2013

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