Fiberoptic
Joined April 2019
Posts
7
Following
3
Followers
5
Weight History

Start Weight
160.0 lb
Lost so far: 2.8 lb

Current Weight
157.2 lb
Performance: losing 0.8 lb a week

Goal Weight
140.0 lb
Still to go: 17.2 lb
Hi Everyone. I just quit smoking, and I know this should be just as easy. I found it easier than most because I think "Positive". I had no cravings unlike everyone else, so I am hoping this will go as well. Like quitting smoking, I am starting with a plan, researched , armed the pantry and am ready to go.

Recently retired, I know I need to get motivated to exercise and regain some muscle strength because it is true, use it or lose it! I have decided to try a high protein diet, put together a menu of sorts. It is like a jigsaw to get enough fiber and protein, all food groups, 5 a day and all under the 1700 calories for my sedate life style at the moment. I have started walking more, and hoping to walk 3 miles, 3 days a week, as well as start a light regiment to get started.

I am currently a 160 lb woman who would like to get down to 140. I think the 20 lbs is a realistic goal over the course of two or three months. FS tells me my goal is 1300 cal/day, so with exercising on top, I hope to achieve it.

Fiberoptic's Weight History


Following

Ms Cornwall
last weighin: losing 1.5 lb a week Down
 
LeiLei84
last weighin: losing 2.8 lb a week Down
wright2018
last weighin: losing 1.2 lb a week Down
   


Fiberoptic's Cookbook

cals: 99kcal | fat: 1.87g | carbs: 17.76g | prot: 3.79g
Quinoa & Black Beans
Very flavorful alternative to black beans and rice. Quinoa is a nutty grain from South America.
cals: 255kcal | fat: 4.60g | carbs: 38.38g | prot: 16.26g
Tricolor Penne with Sausage & Kale
A tasty yet colorful pasta dish.
cals: 236kcal | fat: 9.75g | carbs: 21.13g | prot: 16.13g
Moo Shu Pork
Quick, easy and yummy.
cals: 251kcal | fat: 4.83g | carbs: 33.48g | prot: 19.89g
Spicy Chicken & Black Bean Soup
Spicy soup with chicken, black beans, corn and tomatoes.
cals: 238kcal | fat: 9.30g | carbs: 9.75g | prot: 29.23g
Stuffed Chicken Parmesan
Italian food has never been so good on your waistline.
view complete cookbook

Fiberoptic's Latest Posts

What would you tell your 16 year old self?
If you want to lose weight, eat living food (plants,meat, poultry and fish cut out the junk food, processed food and fad diets. Make your way of eating healthier and mindful. Eat to live, not live to eat. Enjoy special meals with the thinking that they are only special because they are a treat, not the norm.
posted 24 Apr 2019, 10:42
reading calendar
I am new too, but if by the Net (k cal) which is beside the clock icon, it is to record exercise and what calories you might burn using it. Personally i don't take too much stock in the figures they provide. If doing nothing i need my needed sedate living calories (just sleeping or resting) dived by 24 hours is about 75 calories my body need to exist. Calories running may be 300 but subtract the 75 to my way of thinking. (to find the extra calories burned) I am not sure that another 75 calories an hour is burned merely watching tv.... that part is a joke.It is useful though . For example if i want to lose 1 lb. a week , i can cut my required calories for my lifestyle by 250 and do exercise worth 75 plus 250 is 250 plus 250/day times 7 days a week equals 1 lb. In this way you can regulate your weight loss by diet or exercise or a combo. I hope this helps
posted 24 Apr 2019, 10:33
When I cook a large meals for the fam and me how do I
Yes the My cookbook link is very good for that, especially if you make it all the time. I did that for my pea soup recipes. How else is one cup measured if different consistency. At least i know it makes my 4 portions to divide and add water as needed. The same goes for chili and other soups, protein bars or dessert squares or chia puddings. It is a very helpful link to record your way of cooking.
posted 24 Apr 2019, 10:21
What should I weigh
It is hard to know what to believe, but i believe that you know yourself best. Are you comfortable with your weight and how you feel more importantly. You have made incredible strides in bettering your health with that 80 plus loss. Congratulations!

According to my "Thinner" Analysis scales, the 40 yr old female should be on target for Body Fat 20 - 30. So you are within target range with either scale. Your BMI should be between 20 - 25.

Your diet, should not be a diet, but a healthy way of eating, making healthier choices as a lifestyle. Take pride in what you have accomplished. Maintain good eating habits and lose a bit more perhaps, gradually. Cut back on your required calories by 250 a day and get some exercise in. You should lose a lb a week , eat well, and not even feel like you are on a "diet". Dry popcorn makes an ideal filler for about 100 calories for 3 cups as a snack. High protein and fiber food provide a longer lasting feeling of fullness.

Again, congratulations on amazing results!
posted 24 Apr 2019, 10:14
Why does everyone think eating loads of protein is good for you?
I try to change my way of eating rather than "diet". More protein because quidelines recommend .5% of your body weight, and i don't want to lose muscle as losing weight. I am 160 lb and try for 80 protein daily. I plan my meals to get the 5 a day fruit and veg, as well as the 25 fiber recommended.

My cheap homemade pea soup is high in both protein and fiber. A can of mackerel (3 or 4 meals) with onion, vinegar and lemon makes your Omega 3 intake cheap and easy as a salad or sandwich. It is safer for mercury levels than too much tuna. Oatmeal can be filling and sweetened with apple or banana. Cottage cheese is low in calories and high in protein. Popcorn without the butter or oil is a great filler and provides fiber and protein.

Should anyone else have some great low cal, high protein or fiber suggestions, please drop me a line. Thanks!
posted 24 Apr 2019, 08:50
view all Fiberoptic's posts

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