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Posted on 1/11/23 at 2:46 pm to idontyield
quote:
Are you measuring your food and actually tracking it? If not, you do not have a clue how many calories you are consuming.
This all day. I only needed to lose 10-15 pounds (and I eventually did) but I was lying to myself about how many calories I was consuming.
I worked out all of the time, and my diet was very clean in terms of nutrition - tons of fresh fruit/veggies, low to no processed foods, carbs were never processed, etc - but I couldn't move the scale.
It took serious calorie counting to see that sometimes "nutritious" foods like avocados and nuts are extremely calorie dense. Once I figured that out, the weight fell off.
And plus, the thought that "abs are made in the kitchen" is true. I work out much less frequently than I did and for a shorter duration. Still completely able to keep the weight off.
Posted on 1/11/23 at 3:39 pm to HouseMom
I appreciate all of y’all. No I haven’t been tracking it to the specifics y’all mentioned, I just figured that my tracker was accurate. I always feel so worn out cause I’m running around playing basketball then lifting weights in between. I will try to do a better job at the measurables, and I do hope my reduction in alcohol helps
Posted on 1/11/23 at 5:11 pm to Tiger328
Alcohol is a big offender for sure. The calories are dense, almost as dense as fat, and will fill you up the least because it's liquid (ie you will be hungry faster after consuming alcohol as opposed to other foods).
4 calories per gram of protein
4 calories per gram of carb
9 calories per gram of fat
7 calories per alcohol % per 100g or 100ml
so 30% liquor... roughly 210 calories per 100ml
Also, FDA allows for nutrition labels to have a margin of error of....brace yourself...20% on calories. Companies know this and the things that are bad for you will generally lie about the calories, but are forced to properly report everything else (such as protein/carb(they cheat on this one a bit with fiber sometimes/fat/alcohol %). Basically all those 5% seltzers say 100 calories and you can calculate it out and they're all 120 calories just as an example.
4 calories per gram of protein
4 calories per gram of carb
9 calories per gram of fat
7 calories per alcohol % per 100g or 100ml
so 30% liquor... roughly 210 calories per 100ml
Also, FDA allows for nutrition labels to have a margin of error of....brace yourself...20% on calories. Companies know this and the things that are bad for you will generally lie about the calories, but are forced to properly report everything else (such as protein/carb(they cheat on this one a bit with fiber sometimes/fat/alcohol %). Basically all those 5% seltzers say 100 calories and you can calculate it out and they're all 120 calories just as an example.
Posted on 1/11/23 at 5:57 pm to lsu777
quote:
Definitely the heaviest I’ve ever been. I’ve been going to the gym 3-4 times a week for the last month and burning anywhere from 750-1000 calories each time.
no you are not
Thats a bunch of calories
Posted on 1/12/23 at 9:05 am to Tiger328
First forget about what you burned.. That's so inaccurate it's useless.
Second track calories for a few weeks. If you never did you have no clue what your eating.
If you are using your "burned calories" in your equation, you probably way over what you think you are eating.
Second track calories for a few weeks. If you never did you have no clue what your eating.
If you are using your "burned calories" in your equation, you probably way over what you think you are eating.
Posted on 1/12/23 at 9:38 am to Tiger328
According to the TDEE calculator your maintenance calories are 3,000 a day so 2,500 a day would have you losing weight. For sure track what you’re eating and get your protein up to around 200g a day.
Posted on 1/12/23 at 10:23 am to Tiger328
quote:
Any suggestions?
Eat less or healthier. Weight is gained or lost in the kitchen, endurance and muscle are built in the gym.
Posted on 1/14/23 at 8:17 am to Tiger328
I'm assuming I need to increase my proteins. My calories goal to maintain my current weight is 2700, I've been eating between 1500-2000 calories a day for about 3 weeks and I've only lost 0.2 lbs. My breakdown from the week has been 41% of my calories from carbs, 38% from fat, 21% from protein.
Posted on 1/14/23 at 8:33 am to Falco
My goal is 20/40/40 carb/fat/protein when I’m losing weight. It just makes it easier for me. My carbs generally come from fruit, vegetables, maybe a potato. Fats from olive oil, butter, nuts. Protein is chicken, turkey, 90/10 beef. 2300 calorie target. That works for me, ymmv.
Posted on 1/14/23 at 8:44 am to bamaguy17
Yeah most of my carbs are coming from the Quaker Rice Cakes which I put peanut butter on as an in-between meal snack or rice/noodles that I cook for dinner with chicken/turkey/ground meat. May need to cut back even though it isn't much in the way of calories it is a lot in the way of carbs.
Posted on 1/14/23 at 2:07 pm to Falco
quote:
My calories goal to maintain my current weight is 2700, I've been eating between 1500-2000 calories a day for about 3 weeks and I've only lost 0.2 lbs
You would be losing weight, no matter protein intake or carbs.
quote:
carbs are coming from the Quaker Rice Cakes which I put peanut butter on as an in-between meal snack
I would look at this. I have never seen anyone eat peanut butter and lose weight ever. The stuff my wife buys the kids is trash, full of sugar and seed oils. High calorie trash, might as well eat a candy bar. The peanut butter industry has marketed themselves well. I would guess you are lying to yourself about how much peanut butter you are actually eating. Try cutting that out and see how it goes perhaps?
Posted on 1/14/23 at 2:23 pm to idontyield
quote:
I would guess you are lying to yourself about how much peanut butter you are actually eating.
Absolutely true. 2 tablespoons isn’t 2 huge scoops with a spoon. Probably half that
ETA: and your peanut butter should only have peanuts in the ingredients. It’s awesome.
This post was edited on 1/14/23 at 2:25 pm
Posted on 1/14/23 at 2:36 pm to bamaguy17
“All natural” peanut butter - the one you have to stir the oil in is the only kind anybody should eat
Posted on 1/14/23 at 3:17 pm to pwejr88
quote:
For sure track what you’re eating and get your protein up to around 200g a day.
No. That's not necessary. He would be fine at about half that, to maintain muscle. He's not a powerlifter or on a bulk. He's cutting weight and getting leaner.
Posted on 1/14/23 at 4:10 pm to brmark70816
Protein is satiating. It may not be “necessary” but it makes it a lot easier to lose weight when you’re not starving.
Posted on 1/14/23 at 4:57 pm to TigerInCbus
quote:
Protein is satiating. It may not be “necessary” but it makes it a lot easier to lose weight when you’re not starving.
You are saying this like there are no drawbacks to a super high protein diet.
Plus eating tons of meat is not going to eliminate his desire to eat cake or ice cream.
You say that number specifically for a reason. How do you believe it benefits him?
Posted on 1/14/23 at 8:29 pm to idontyield
It is almond butter peanut butter and I usually put it at 3-4 TBSP as I doubt I only eat 2 per serving
Posted on 1/14/23 at 8:44 pm to brmark70816
100g of protein is less than my wife eats. You really think 200g is “high protein”?? You’ll also find a lot of people who say to eat 1g protein/lb body weight or at least of LBM.
Let me guess - you’re going to tell me I shouldn’t be eating red meat and eggs either?
Let me guess - you’re going to tell me I shouldn’t be eating red meat and eggs either?
This post was edited on 1/14/23 at 8:55 pm
Posted on 1/14/23 at 9:11 pm to brmark70816
quote:
are saying this like there are no drawbacks to a super high protein diet.
Post a single study showing…here is a hint there aren’t any drawbacks and it has been proven absolutely safe for any adult that doesn’t already have a kidney condition to eat AT LEAST 4g per kg of bodyweight
quote:
You say that number specifically for a reason. How do you believe it benefits him?
Umm yea because the research shows you should be eating around 1g per lbs of bodyweight in a cut, less in a bulk to maintain lean body mass and strength
Please don’t take this the wrong way but you are way way off on this
Not to mention protein is virtually impossible to store as body fat and it has by far the highest thermic effect.
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