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Let's lose some weight in 2021. Back to the grind... who else is in? (2 Viewers)
- Thread starter bostonfred
- Start date
Alex P Keaton
Footballguy
Both of these really do work. I’ve done both. It’s brain psychology. Each approach nudges me to make a better decision.
Deepster
Footballguy
When you set it up, there's an area that asks how quickly you want to meet your goal with a turtle, rabbit and cheetah icon. Your calories will be adjusted based off what you have chosen.
I haven't had more than 1,500 calories most days since July (save for holidays and an occasional pizza night). The keys are:
a) Very few carbs.
b) Limit your portions on protein. A 4 ounce piece of chicken is, say, 375 calories. An 8 ounce piece is 750. You will find you are fine with the 4 ounce and other sides or side salad.
c) Put less on your plate then you think you want, you'll find that often times it's fine. And listen to your body. When you're full, stop eating.
Deepster
Footballguy
1) Ask yourself why you have cravings? Are you hungry? If so, eat something. Just make it something good and not a bag of Doritos. If you're bored, go take a walk or do a chore. A few minutes later the craving will pass.
2) Diet soda actually makes you hungrier. It tricks your body into thinking it's getting sweets.....then when your body realizes it didn't get anything sweet to eat, you get more hungry.
bostonfred
Footballguy
That seems like a strange rule. 4 oz chicken breast is 110 calories. Protein is filling and may help reduce muscle loss while you're trying to lose fat. The rest sounds reasonable.
Zow
Footballguy
Deepster
Footballguy
Sorry on the calorie totals, I was just trying to illustrate the point.
If take a plate, cut your chicken from 8 oz to 4 oz, you save 110 calories. You replace it with 4 ounces of broccoli, you save 80 calories. If it's not chicken and it's steak or ground turkey or ground beef, the calories obviously increase. The poster asked how to manage 1,500 calories a day. You have to cut somewhere in a way you're not always hungry.
bostonfred
Footballguy
Right I'm just saying lean protein is probably not the thing that needs to be cut
A cup of Greek yogurt and a double handful of raspberries for breakfast followed by a grilled 8 oz chicken breast with a big bowl (4 cups before cooking) of steamed broccoli will get you about 80g protein, 28g fiber, and all of your vitamin C, and only cost you about 600 calories.
You can literally finish the day with a quarter pounder and large fries value meal and stay under calories with solid macros. You shouldn't, but you can.
Manster
Footballguy
I guess my main point is that most people don't take the time to eat quality food in our go, go, go society of instant gratification.....never mind details of why it's not a priority, the reality is, it's just not.......and so obesity, diabetes, and heart disease are rampant......it starts with our daily food choices.
BassNBrew
Footballguy
https://www.crateandbarrel.com/aarke-stainless-steel-sparkling-water-carbonator-ii/s462556?localedetail=US
Christmas gift. Went from 3-6 diet sodas a day to zero.
Zow
Footballguy
Nice. I got one of those sodastream things and that works well too for just making carbonated water.
Zow
Footballguy
I understand. I probably shouldn't have been so harsh about the adjective you decided to use - but being hangry and going through carb withdrawal is a real thing haha.
Corporation
Angry Bovine
- Date | Weight | Chg From Start | Calories
- Nov 27 226.1
- Dec 24 212.9 -13.2 Avg daily calories during period: 1523
- NEW START DAY AFTER CHRISTMAS TO VALENTINES DAY
- Dec 26 213.1 - 1420
- Dec 27 212.7 -0.4 1510
- Dec 28 212.9 -0.2 2070
- Dec 29 212.3 -0.8 1470
- Dec 30 212.9 -0.2 1420
- Dec 31 211.6 -1.5 4010
- Jan 1 211.2 -1.9 1510
- Jan 2 213.4 +0.3 1240
- Jan 3 210.9 -2.2 1600
- Jan 4 209.8 -3.3 1490
- Jan 5 209.6 -3.5 1820
- Jan 6 210.2 -2.9
bostonfred
Footballguy
I mostly only track protein and fiber but i might be going too low fat. Finished today at 139g protein, 177g carbs (40 fiber), and 36g fat. Might be why I was hungry earlier.
Still no alcohol and no days over calories. 88 days to Easter.
Still no alcohol and no days over calories. 88 days to Easter.
Alex P Keaton
Footballguy
Date | Weight | Chg From Start | Actual Calories
Dec 31 152.9 (new base wt) 1635
Jan 1 153.1 +0.2 1820
Jan 2 153.3 +0.4 2350
Jan 3 153.0 +0.1 1950
Jan 4 152.8 -0.1 1550
Jan 5 153.0 +0.1 1550
Jan 6 152.0 -0.9 1525
Glad to see things trending downward after a lazy, undisciplined couple of days. I'm realizing more and more that "Net" calories for me just appear to be BS. I need to keep my caloric intake in the 1500-1800 range even when I'm super active (which for me means averaging 9-10 miles per day of running and/or walking). If I really go all out with a 10-mile run (which hasn't happened in ages, sadly), I could probably get away with closer to 2,000 calories that day. It's a reality that I've accepted though.
Need to average 1 lb/week to hit my goal by 2/14. But my stretch goal is to hit it by 1/31. Keep up the good work in here everyone. Thanks for helping keep me accountable.
Dec 31 152.9 (new base wt) 1635
Jan 1 153.1 +0.2 1820
Jan 2 153.3 +0.4 2350
Jan 3 153.0 +0.1 1950
Jan 4 152.8 -0.1 1550
Jan 5 153.0 +0.1 1550
Jan 6 152.0 -0.9 1525
Glad to see things trending downward after a lazy, undisciplined couple of days. I'm realizing more and more that "Net" calories for me just appear to be BS. I need to keep my caloric intake in the 1500-1800 range even when I'm super active (which for me means averaging 9-10 miles per day of running and/or walking). If I really go all out with a 10-mile run (which hasn't happened in ages, sadly), I could probably get away with closer to 2,000 calories that day. It's a reality that I've accepted though.
Need to average 1 lb/week to hit my goal by 2/14. But my stretch goal is to hit it by 1/31. Keep up the good work in here everyone. Thanks for helping keep me accountable.
belljr
Footballguy
AAABatteries
Footballguy
Down 6.3 pounds for the year - half of that was NYE blowout and half water. Goal is to lose 8-10 pounds from today until Feb. 1st.
Major
Footballguy
Zow
Footballguy
Kept it under 1500 calories and minimal carbs yesterday (had some minimal fruit to try to cut the carb cravings. Thanks to the midday distraction was working until late so no gym but 244.4 this morning. Down several pounds already.
Really, really need to get exercising but I’m trying to take solace in that exercise makes me hungry and maybe this first week is best served by getting my body used to a low carb intake and not putting myself in a position where I’m really hungry after a workout.
Really, really need to get exercising but I’m trying to take solace in that exercise makes me hungry and maybe this first week is best served by getting my body used to a low carb intake and not putting myself in a position where I’m really hungry after a workout.
bostonfred
Footballguy
Zow
Footballguy
Both. I’m following the MyFitnessPal caloric recommendations for losing 2 lbs per week snd also trying to keep my carb intake down.
My body had historically responded well to a low carb diet. I’m hoping by this weekend the headaches will be gone and my energy back up so I can start working out.
bostonfred
Footballguy
BassNBrew
Footballguy
I upped them the last 10 months. Plenty of reserve to work off of.
Busy day yesterday so I missed breakfast outside of creamer in two cups of coffee. Lunch was a 180 cal microwave, a jar of pickles, and a banana. Pretty filling. Worked late so I didn't get into the gym right after work. It was around 11 by the time I got home and showered. Wasn't hunger but made an omelette and two baked potatoes with gravy. Around 500 calories but I was stuffed. Also been pondering the water.
Just got back from a short lifting session. Not hungry but will make a protein shake
The Flying Turtle
Footballguy
1/6 - Worked on my feet moving stuff for 10 hours and then had a 4 hour drive home, so no explicit exercise. However, since I am normally a work at my desk person, the 10 hours was much more activity than I normally get. My apple watch even says I had 45 minutes of exercise, so that is good.
Still perfect (probably too low) on the calorie intake though - 1200 calories consumed (22 WW points).
Still perfect (probably too low) on the calorie intake though - 1200 calories consumed (22 WW points).
BeTheMatch
Footballguy
A jar??? Don't get me wrong, they're a staple for me too once I saw they basically have no calories, but that just made me laugh out loud.
Zow
Footballguy
AAABatteries
Footballguy
900 is about 500 too high for Bass - he better have his ### out there doing 10-15 miles if he’s going to splurge on 900 calories.
Corporation
Angry Bovine
- Date | Weight | Chg From Start | Calories
- Nov 27 226.1
- Dec 24 212.9 -13.2 Avg daily calories during period: 1523
- NEW START DAY AFTER CHRISTMAS TO VALENTINES DAY
- Dec 26 213.1 - 1420
- Dec 27 212.7 -0.4 1510
- Dec 28 212.9 -0.2 2070
- Dec 29 212.3 -0.8 1470
- Dec 30 212.9 -0.2 1420
- Dec 31 211.6 -1.5 4010
- Jan 1 211.2 -1.9 1510
- Jan 2 213.4 +0.3 1240
- Jan 3 210.9 -2.2 1600
- Jan 4 209.8 -3.3 1490
- Jan 5 209.6 -3.5 1820
- Jan 6 210.2 -2.9 1620
- Jan 7 210.3 -2.8
BassNBrew
Footballguy
Yeah....went the bread and butter variety so I ended up at 80 calories. I should have read the label closer, they tasted a little off like an artificial sweetener was used. Best part was my son's girlfriend said $10 if I drank the juice in the jar. That was a 3-4 second chug and lunch money for the next two days.
AAABatteries
Footballguy
Please don’t take this as a knock as this is a me issue but I used MFP in the past and I wasn’t a fan. I doubt I’ll ever go back to tracking calories or macros. Even when I was doing Keto I didn’t do it. It’s an awesome tool and glad it works for most of you.
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Hi @bostonfred can you please shoot me a private message? I had something unrelated to this to ask you but it says you're not able to receive messages. If you can't do the PM feature here, just an email to bryant@footballguys.com? Thanks. It's not a big deal.
Dezbelief
Footballguy
201.8, I've lost a touch over 30 lbs in a little under a year.
When covid starting spreading the first comorbidities were male, smoker, overweight and high blood pressure. I'm male, overweight and my blood pressure is usually just above the 120/80 reading that you want to be below. So I started my goal to lose 50 lbs. I honestly thought yeah right 50lbs I'm never going to lose that, but my fear of covid has been an excellent motivator. 30 lbs in 2020 I'm stoked! 20+ lbs in 2021here I come. I haven't been below 200 in probably 15 years I'm hoping to get below that in a few days, can't wait!
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madshot31
Footballguy
Awesome snack I have been making three times a week right now as my wife has found out how delicious and healthy it is.
Coconut Chia Pudding: 1 Can light coconut milk (try various brands, some are better than others), 1/3 cup + 1 tsp. chia seeds, 1tsp.-1.5 Tbsp. vanilla extract (you can find some cheap Mexican vanillas that put the fake stuff to shame), drizzle of honey. Whisk together thoroughly. Chill in fridge for at least an hour.
This makes four serving of delicious vanilla coconut pudding that is high fiber and decent protein. My wife loves adding another drizzle of honey on top when she scoops it into a mini bowl for a afternoon snack. It satisfies our sweets need while still helping with our goals. The more vanilla you put in (we use a lot-wife loves) the less coconut comes through. I usually make in a medium tupperware but a glass bowl with saran wrap has worked better the past few times since we are hermits.
Coconut Chia Pudding: 1 Can light coconut milk (try various brands, some are better than others), 1/3 cup + 1 tsp. chia seeds, 1tsp.-1.5 Tbsp. vanilla extract (you can find some cheap Mexican vanillas that put the fake stuff to shame), drizzle of honey. Whisk together thoroughly. Chill in fridge for at least an hour.
This makes four serving of delicious vanilla coconut pudding that is high fiber and decent protein. My wife loves adding another drizzle of honey on top when she scoops it into a mini bowl for a afternoon snack. It satisfies our sweets need while still helping with our goals. The more vanilla you put in (we use a lot-wife loves) the less coconut comes through. I usually make in a medium tupperware but a glass bowl with saran wrap has worked better the past few times since we are hermits.
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madshot31
Footballguy
bostonfred
Footballguy
madshot31
Footballguy
I love me some fat. Easy way add some without the classic fried food etc. is a good EVOO/Flavored balsamic combo for a salad or an herb olive oil drizzle over scramble eggs and toast in the morning. Both are in my rotation.
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Corporation
Angry Bovine
Awesome progress! Keep it up! I'm hoping to be sub 200 as well but am 10 pounds behind you. Ultimately would like to get to 190 but not sure that is in the cards.
bostonfred
Footballguy
I read this and was like what's "feet moving stuff"?
Do you mean "walking"?
And then I started imagining some video called "Feet Moving Stuff" and people paying for it or watching on youtube
And then I realized you meant you worked on your feet, moving stuff.
I used to be smart. My mom said I had potential.
fred_1_15301
Footballguy
Does the premium version make it easier to track sodium intake? That's what I'm most interested in at this point.
bostonfred
Footballguy
I'm looking at my diary and I clicked on the day at the top. It shows me that I have eaten 1282mg sodium against a target of 2300. (I had frozen pizza with my kid for lunch). I can also go to week view and see that I've averaged 1933m this week.
The only thing is that some foods don't have anything listed so it just counts them as zero. So you'll need to be picky about which ones you pick if there are several entries. Usually the one with a check mark next to it is most accurate, or if you use the bar code scanner it usually pulls the whole nutrition info, but just double check.
needanap
Footballguy
The Flying Turtle
Footballguy
Ah yes, that just shows how important a little comma can be.
I am sorry if I made your brain hurt. I will try to be better next time.
Alex P Keaton
Footballguy
Well done!! And congrats on your TD the other week! Would be interested to hear how the Achilles rehab went.
Alex P Keaton
Footballguy
Alex P Keaton
Footballguy
Date | Weight | Chg From Start | Actual Calories
Dec 31 152.9 (new base wt) 1635
Jan 1 153.1 +0.2 1820
Jan 2 153.3 +0.4 2350
Jan 3 153.0 +0.1 1950
Jan 4 152.8 -0.1 1550
Jan 5 153.0 +0.1 1550
Jan 6 152.0 -0.9 1525
Jan 7 151.2 -1.7 1650
One pattern I've started to notice is that I eat a lot healthier during the week than on the weekend. Gotta figure that out --- or just accept the reality and build it into my plan. And the reality is that my kids love to order burgers/malts on Saturday night, and we always do pizza night on Sunday.
Dec 31 152.9 (new base wt) 1635
Jan 1 153.1 +0.2 1820
Jan 2 153.3 +0.4 2350
Jan 3 153.0 +0.1 1950
Jan 4 152.8 -0.1 1550
Jan 5 153.0 +0.1 1550
Jan 6 152.0 -0.9 1525
Jan 7 151.2 -1.7 1650
One pattern I've started to notice is that I eat a lot healthier during the week than on the weekend. Gotta figure that out --- or just accept the reality and build it into my plan. And the reality is that my kids love to order burgers/malts on Saturday night, and we always do pizza night on Sunday.
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