shiny50님의 저널, 2019년 02월 4일

just keep counting calories. Do you have a food scale? You're definitely losing fat. You should only listen to the scale after 3 weeks. If there is no change your calorie calculations are off. 

pizzalover, you're wrong. It doesn't matter how often you eat. 

I was instructed to eat small meals every few hours. It definitely helps if you have reactive hypoglycemia. The best advice is to find what works for you and do that.  

Do whatever physical activity you can. The TV channels are full of programs of the “sit and be fit” category. Use light weights to do upper body workouts at home. 

Yeah I'm talking strictly fat loss, like you said, do whatever works for you because it doesn't matter. What matters is total calories. 

I have herniated discs in my neck c-4/5, C-5,6 and c6-7. I have an impingement and 5-6 are completely dry, no buffer at all. I also am herniated at lumber L4-5,L5-S1. I did PT multiple times. Also something like traction that my orthopedic actually invented Dr.Zeleger. Anyways I could not tolerate treatment on my neck. ( also did the spinal injections) so that injury is 12 years old now. When I first got injured I gained 20 lbs and just 3 months before my wedding 🤦🏻‍♀️ anyways my neck is obviously worse because I am afraid of surgery. I can’t do sit ups at all, or push ups. I can walk though. I can do squats. I can jog in place. I have more I cans than what I cannot do 😊. You got this!! Yoga is great what you can do. You have come so far. I hear you.... but we’re not letting this get in the way. 

Oh I forgot about the torn meniscus. That definitely makes it rough honey. Walk slow take your time. Maybe aqua therapy. And that thing I was taking about was spinal decompression therapy.... it just came to me. 

It's about the ratio of protein to carbs and fat to get you burning fat, instead of using sugar from carbs to burn fat. Restrict yourself to complex carbs (brown rice, sweet potato, rice crackers, etc. - google other suggestions) and limit yourself to one serving at each meal, or 3 servings a day. Consistency is what brings success. Create a routine and stick to it every day. Slow and steady is best b/c fast weight loss brings loose skin at older ages. Google exercises to do while seated, or laying on your back, or even in bed. Believe it or not, there are exercises for everything. Food is really the main thing, though. Eat for fuel and not for fun. Allow yourself one cheat meal a week to eat/drink whatever you want, then get back on the horse. I watched Elle Ip's video and that was really inspiring as well. I had a 360 lumbar fusion with L4/L5 replaced and that still gives me fits at 55 but I'm trying to ease into yoga and doing weights while laying on my back - anything to keep out of pain so I can continue, but it's really all about food and your relationship with food. Good luck! 

54 yrs 5'6" 194lbs and dropping here.. I have to stay below 1200 calories a day - ideally 1000 a day with my Thyroid disease to lose about 1 lb a week so given you sound sedentary you might want to rethink the 1500 cal. a day but every body is different so just do what works for you! If you have been losing, you are probably fine where you are. FYI for me, at 145 lbs people try to feed me saying I am too skinny (even strangers) so it really is all about your body. No one else can tell you what to do you just have to feel it out and stick with it!  

Two to three small snacks, like an apple with 10 almonds, or a dish of cut-up strawberries with a lil Truvia and a few bites of low sugar Greek yogurt (Fage 0% or Triple 0), or starchless veggies whenever you want) make for a good snack. And don't forget to drink half of your weight in ounces of water a day. That makes a BIG difference. If your metabolism is burning, you should feel hungry 3 hours after a meal or two after a protein shake or snack, so drink the water and see if it helps. 

Sorry that all got messed up but I think you get the idea! :-) 

I have found that the less I eat the less I lose. My doctor finally told me to try a 2000 cal diet but still try to remain low carb. I have yet to do that because I don’t want to gain but I have noticed in the past when I ate at least 1600 cal a day and less than 20 g of carbs I did lose weight. I just have to get over that mental block that wants me to eat fewer calories. 

70% calories from fat, 25 % from protein, and 5% from carbs. KETO. You’ll lose it. Day to day weight measures aren’t good. You can be plus or minus two pounds, a four pound swing on any day. That’s mostly water retention or loss. 

What Tony said. Make sure you dial in your macros. Too much protein gets converted into glucose, so make sure you're eating enough fat. Losing weight on a keto diet requires strict adherence--no cheating--so your body is forced to burn fat for fuel. Reddit's r/keto community provides a wealth of knowledge about the science of eating keto, as well as recipes, resources and motivation. Get educated and you'll start shedding the pounds. Good luck.... 

My registered dietician and also my doctor say that anything that restricts a whole food group isn't a long-term solution. I know there are versions of keto, but as someone who no longer has a gall bladder, I will never eat that much fat. I want to find a lifestyle, not a diet. Also for women, I'd look more into what fires the metabolism as well as hormonal changes that make weight loss extremely difficult -- that would be Haley Pomroy's Fast Metabolism or Dr. Sarah Gottfried, I believe it is. Double veggies and protein with one complex carb serving at meals only, not snacks, seems to help. Pomroy does suggest that the more you want to lose, the more you need to eat so for women who feel hungry and have more than 30 pounds to lose, you might look into her work. She has an app that was inexpensive that helps to plan menus and grocery shop. I'm starting on it now. Good luck!  

I just started with a nutritionist. I am 61. 25% carbs, 35% protein and 40% healthy fat. I focus more on that than calories-however, I like to keep it under 1500 calories/day. I am 5’5” and 204 l s. So far it is working for me. Down 4 lbs in 2 weeks. Slow and steady wins the race I always say😄. Good luck! 

Our age group has the struggle with low metabolism, I'm 49 so I totally know. The last time I lost 89lbs was WITHOUT exercise! I'm not recommending zero exercise, but my weight dripped off when I used portion control, ate 6 small meals per day, 100oz of water, high protein, complex carbs, low sodium. The only reason I gained it all back was because I slipped back into eating whatever I wanted and spiraled out of control. This time around, it feels like the switch was flipped and so food is my fuel now, not pleasure. It's my lifestyle. My diabetic & HBP meds are a thing of the past. Although I exercise and tone, the fist time I lost a great deal of weight, I did not.  

I left out that this plan was designed to increase metabolism. An example of my day is 6 smalls meals: breakfast, snack, lunch, snack, dinner, snack. Protein every meal with carbs & veggies, and the snacks are a protein with a fruit. It feels like I eat all day because I do. Its approx every 2-2.5 hours and I'm rarely hungry 

Thank you so much Fat Secret Community. You guys are great. I do not handle the idiot box misbehaving very well lol. I am going to continue on and not get too frustrated. I can actually feel in my shirts where they are fitting more loosely. I am truly fearful of my health declining rapidly over the next several years if I do not lose the weight this time. I have motivation and a great support group here, so how can I fail :) Also, I was able to get scheduled with the orthopedic surgeon tomorrow, so hopefully can get this knee fixed soon and get back to some semblance of activity. Thank you again for all who commented.  

the Point to physical activity for everyone is to not get into that mode of “I can’t bench press, lift weights, run, so I guess I have to just sit here”. This is where your creative side can help you develop an individualized plan that meets your abilities. Anything that works toward raising your resting metabolic rate is helpful. Work with your physician and PT to see what might be safe for you. This is not an overnighter, this is a lifestyle change and working diligently to move a little bit forward everyday. Consistency, and a commitment to your effort trumps everything else.