debbieasmithhinton's Journal, 10 August 2017

40% protein 30% carbs and 30% fat.... 1 gram protein to 1 lb lean body weight. Walk at least 1 mile each day and make sure to do a full body workout. Plus one gallon of water each day. That's how I do it 

what kind of diet are you trying to follow? what are your goals? how are you setting yourself up to either succeed/fail (meal prepping etc), any health issues you are trying to resolve?  

You have to find a way of eating that works for you. After 10 years of trying and failing, there is only one thing that I have found works. That is a very low carb, high fat diet.! I eat less than 10% carbs, 60-70% fat, and 20-30% protein. My carbs only come from green veg and some dairy. I eat no processed carbs what so ever, no potatoes, rice, or grains. I am absolutely never hungry which makes it extremely easy to stick to. I am off high blood pressure and cholesterol meds. Carbohydrates and sugar were causing inflammation in my body and making me fat. I have lost 49 lbs in 41/2 months. I have gone from a size 16 to an 8. I have the energy to exercise every day. That has been my experience. I would suggest you read as many journal entries on here as possible and play around and see what works for you. Good luck. You can do this. You deserve to be happy and healthy. 

Only thing that has kept me going is following my RDI faithfully....mine is 1300 a day...I try to keep it under that but I will not starve myself.....hope this helps....I have lost about 10 pounds so far but slowly.....have days I would like to give in but my clothes are starting to be too big so that keeps me going.....you really just have to find what works best for you.....and much luck :) 

I agree with 2426girl. You have to follow the plan that works best for you and your health. What medical issues are you dealing with? You were losing weight with what you were doing. You slipped and ate some cookie. We all have blips in the road. Weight fluctuates all the time! Doesn't mean that you literally gained 2 pounds of fat. Could be water, bowel, many things and most probably the scale would reflect differently the next day. As long as there is a downward trend, that's what matters. There is great support here! We're all on a journey to better health so we certainly understand. There is many different plans and ways of eating too. All of them can have results. Factor in your likes, dislikes, health issues and individual needs and pick the plan that will be best for you to stick with long term. You can do this! Best wishes to you ❤️ 

So sorry you are discouraged. I am following the Ketogenic way of eating. Like 2426girl it is the only diet that I feel good about following. I can eat foods that I love and I am NEVER hungry. I do find that if I am bored I will look for something to stuff in my mouth. I shake the boredom by finding something to do. I was in a pattern of coming home, eating and sitting in front of the television. I broke the pattern of inactivity and started eating in a way that helps shed the pounds. I hope you have found encouragement in all of these posts and positive things begin to happen for you. One other thing, if I hit a plateau I will skip dinner forcing a fast of about 19 hours. It's not easy but it's worth it because it has never failed to make the scale move in a negative direction. Good Luck and I hope you find some useful information in all of these posts. Tomorrow is a new day! 

I haven't stuck to my goal of 1200 c daily/low carb, good fats, adequate protein consistently. But I do try. I've lost about 48 lbs and am in my '70's, a time in life when the weight does not come off as easily. I have about 45 to go and accepting that this will take time was in some ways my greatest breakthrough. 

The biggest and best thing you can do is not give up and maybe changing your mind set. A yr ago or so a friend mentioned if she list a pound a week at the end of the years she would have lost 52 pounds. Didn't pay much mind to her at the moment... but as the weeks went on I thought about that. Went to the fridge picked up a pound of butter and yes it had weight to it. And rethought what she stated and decided to try that as a goal. And as weeks went on those 2 pounds added up. Sometimes it was 3 or 4. And then stand still some times the scale had me gain weight after taking a shower. Most likely you did not gain 2 pounds. Our bodies fluctuate with fluids and yes sometimes you can go the bathroom and get back on the scale and this machine will try and convince you that you gained weight taking a dump. Just know it is lying to you. Keep at it and believe you can do it. If in a month the scale stays the same readjust what enters your body and keep moving park far away at the store take the garbage out every steps count and remember a pound has weight 

The trick is finding what works for you and sticking with it. Don't beat yourself up after a bad day, trust me everyone on this board has bad days, yesterday I was 1000 calories over my RDI , dust yourself off and get back on the wagon and don't dwell a the bad days.  

I think you have to think diet 24/7. I see food and I want it, but then memory kicks in and I resist. It is very hard. I've been seriously eating better and staying under 95% of my RDI. This site gave me a high RDI and I think it was to maintain weight. I lowered my calories to 1400 daily and stay within that RDI. I have cheated several times, but don't beat myself up because I have to get in the groove to do this right. I'm almost there. Just do the best you can. If you go over calories once or twice a week it's ok, if you are staying below the other 5-6 days. It will start to show. Good luck. Vent if you need to 

The doctor is right, it comes down to calories. Just focus on trying to get a good amount of protein as well. Resistance training is highly recommended. 

Someone said the best diet is the ome you will and do commit to ie; stick to it. I believe there is too much feeling instant failure is we go off. Its a process and habit that has to be learned. Personally I gave up sugar , most " packaged" foods and then looked at a a harmonious plan with yes caloric limits. I had a photographer friend take " before " pictures for me. And they are taped to my bedroom door on the back near the mirror. Since I'm a.skinny fat type I don't have a lot of pounds to loose bit need to make my loss fat loss as much as possible. That means higher protein than ever before. When I start muscle building I may need to add calories bit one phase at a time. I read a book called thin leaner stronger and am using the principles of bodybuilding. 

Debbie, I'm almost 64 years old and have been dieting most of my life. I felt really hopeless and, this past spring, went completely off the rails. I've been doing low-carb (usually less than 100g per day) and 1100-1500 calories per day (averaging around 1200) since July 1st. I eat -- lean 4-6 oz twice a day of lean meats and fish and eggs; -- unlimited leafy salad greens with Walden Farms "zero-everything" dressings; -- unlimited above-ground veggies (i.e., peppers, squash, broccoli, cauliflower, asparagus, mushrooms); and -- 4-6 oz. twice a day of low-carb fruits (berries, peaches, plums), sometimes with 2-4T Cool Whip Lite. I've lost 21 pounds, achieved normal blood sugar levels with massive reductions in my diabetes medications, stopped my statin and one of my blood pressure meds, and reduced my other BP med from 40 mg to 5 mg a day. My 65-year-old husband is doing the same eating plan and has lost 27 pounds over the same period, since July 1st. YOU ARE NOT "TO OLD" TO DO THIS!! Please feel free to "follow" me and join me on the journey. The "60+ with 50-100 lbs to Lose" is a great group, even if you have less to lose. I'll send you an invitation! 

My best wishes to you and don't give up. Don't give up your health and well being. Being active is hard at times.for me too bit hets easier with good nutrition and commitment. This app is so helpful!  

Oh, calorie counting feels so restrictive. I can't stick with anything if I feel hungry. --- What works for me is keeping carbs low, of building meals around vegetables and protein. The first few days, I still think about sweets, but get through by planning delicious solid meals with plenty of protein and fat and fiber. At about the end of day 3, feelings of hunger for carbs is gone. --- *What* you eat matters. Eating a high percentage of fat, if your body can handle it, doesn't make you fat. Ask around here for experiences about going low carb. It's not the only thing that works. But for keeping calories low while not feeling hungry, it might be worth considering. ---And from a totally different angle, and only you'll know if this applies, it's possible that any program that feels restrictive will backfire for you right now. There are variations on "intuitive eating" that counter-intuitively lead to weight loss, especially if you get the right support and have time and willingness to do the whole range of what's required for it to work. (Some people only "legalize" formerly forbidden foods and embrace fat acceptance; while both of those are necessary, they're just the beginning of that process. Unfortunately, those people tend to be the ones who stick around the support groups forEVER.)  

I calorie count. I've been doing that since December and it does good for me. I still watch what I eat and how much. I've cut out 99% of sugar and eat more veggies. But I still eat a good bit of meat as well, I just do a lot more baking the meat instead of frying. I eat a lot more chicken and fish. You're not going to be perfect, none of us are. Just don't give up on yourself. We're all here for the same struggle so we understand. Best of luck to you!!! You got this!!!😄 

I didnt loose weight until I stopped with one thing. Sugar. My sugar intake was way higher than it needed to be. Fat isnt actually the cause in food. Its the sugar 

I am counting calories and trying to eat a good amount of protein. 

Baby steps: I keep mine on maint averaging about 1400 per day over a week's time frame. For losing I had to keep it at about 1200. Add veggies to start try 6-8 servings a day. Pay attention to whole nutrient dense foods. Vegetables (not much lettuce), legumes, whole grains, a few seeds and nuts. Cut out junk foods and processed as you go along. If you don't buy it you can't eat it. Also add in some exercise. FYI I have been on maint for the past 3 years mostly at or below my goal. Low carb actually made me sick to my stomach all the time; when I did lose I would gain it back plus.  

Another thing: Before I started this effort, my HEAD changed. I was ready to commit absolutely, to not give up, to refuse to give up. I believe that this DECISION has made all the difference. Another thing: I am here, on this site, gathering info and encouragement from others' up-AND-down experiences. It is a community. I share every single thing I eat, and whatever I weigh, *every day*. I can see a pattern in my weight progress and judge what works well or not so well. This singular focus prevents me from eat unconsciously and rewards me when I concentrate on the task at hand. It works for me.