tiredofgainingandlosingの日記, 2018年 10月 1日

are you logging your food?? these kind of things add up quickly and take you over what you think you are eating.  

Ofcourse I am logging the food I eat. I even logging the things I drink  

Sorry I don’t believe ur counting every single drop of oil, butter, dressings, muffin (snacks), sodas, juice, smart juice (not smart if u look at the calories) , clean juice (no clean if u look at the calories ), the little taste, the little bites, the little licks. 

I eat “unhealthy” food all the time. the food is not the issue, the quantity of it is. 

When obese I too was snacking all the time, little high calorie snacks. 

I’m a bit lost on ‘my intake is 2100 but I eat 1500’. If it were me, I’d weigh and log every single drop of food that went into my body. Coffee, Splenda, water, diet calorie free soda, gum and pickles are the only things I don’t log. Sometimes I do log but not every single time. I found that if I planned a few snacks through the day it was easier on me. I could plan my meals and log them then change weights when I ate and log snacks early. Then if I had any calories left at the end of the day I could eat another snack. If I had went over then I had to take off my evening snack and not have it. However I work better with schedules and structure. After 2 weeks of logging every morsel you’ll have an idea where extra calories are coming from. I firmly believe slowing for treats daily is better than cheat days. It usually is about the same calorie wise but there’s no binge with small snacking. Until one has a handle on portion control and willpower then healthier low cal snacks are best. Fresh veggies, fresh fruit, pickles etc. 

Thank you guys, I really appreciate the comments. I do not eat a lot but for example yesterday I had a proper breakfast, proper lunch and after lunch I had 3 peanut cookies then I only had salad for my dinner.  

I too used to believe I did not eat a lot  

I totally understand what u are saying  

you still need to log and weigh everything you eat if not every day at least until you understand what the portions you normally eat count up to in actual numbers, you may be very surprised at how inaccurate your guess/'s are. you may even find you are eating your 2100 calories 

Thank you I'll try all my best. I'm still new for all those trying to learn how to loose weight and be healthy at the same time even though I try super hard sometimes I just see those sweets and my brain become like "bing bing" lol  

Oh sweets are killer lol. Two cookies for dessert yesterday myself. I started out adding lower calorie Italian dressing to my salads. That cut 100-120 cal. Then I’d add meat, eggs etc to get in protein and stay full longer. Portions are also killer without weighing. Some things you would think are the same portions but they aren’t. Pasta surprised me. Macaroni (my portion) was more than suggested yet my egg noodles were a smaller portion than suggested. Cutting out sauces or finding lower calorie sauces and condiments have helped me cut out a lot. Mustard is 0 kcal ;). Now I usually don’t log veggies if I just grab a couple pieces of broccoli or a slice of tomato. After 8 months I’ve realized that my veggie snacks usually add up to less than 100-200 calories a week at most.  

Thank you dear!  

Your welcome :). Happy to share what works for me and hope it helps someone else! Many on here have done the same for me.  

Weight gain is driven by insulin. Every time you eat something you get a spike in insulin that takes several hours to come down. When you eat several snacks and meals throughout the day your body doesn't get a break. Healing and weight loss comes with insulin down regulation when you go low carb and add intermittent fasting. You won't have to be super strict about what you eat if you start eating in a time restricted window. I like to wait until afternoon to eat breakfast and I have dinner before 8 pm. Try lowering sugars and starchy foods for 2 weeks and then a cracker ever so often won't be such a big deal. If body builders used to shoot up insulin it's no wonder sugar is making us all fat. 

Start counting your macros and go on a 500 calorie deficit 6 days a week. Always cheat on the 7th day. (Mainly simple carbs). This will cheat your body and keep the metabolism rolling. Overall you should avoid simple carbs and sugars. Don’t have more than 1 fruit serving a day because fruits contain sugar, they are natural sugars but still sugar. This fruit serving would be best no more than 45 minutes immediately after a work out. This app is your best tool to count your macros. 

You’ll find a lot of disagreement about simple CICO vs low carb. Watch and learn from your body. Some do well on low carb some don’t. Some do well on CICO and some don’t. I for one don’t do well with restricting a food group so much and find my body needs a balance of all. Also before restricting anything so low please talk to your dr if you have any health issues 😉. Find what’s right and works for YOU. 😉