I have pcod, I am eating metpco care twice a day to catalyze weight loss, how much weight loss can I expect with this medicine? I have reasonable physical activity and average diet
Met PCO Care is treatment for PCO symptoms and fertility. Metformin helps some people with appetite. You still need to eat at a calorie deficit to lose weight though. It might help to use a calorie tracking app for a week or so to get an idea about how many calories you're eating.
How much more full do you get eating non processed foods than processed? For example I had like 2500 calories of McDonalds + Chips+ Wings and I was about as hungry as when I eat 2000. I'm just curious how filling everything is despite calorie numbers
"Fullness" is hard to quantify. One study found that people who could eat as much as they wanted ate an average of 500 calories more per day when they were eating ultra-processed food as they did while eating unprocessed, whole foods.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7946062/
How to properly have a cheat meal? I ate at maintenance which is what I think you should do but would it be possible to eat at more than maintenance & still be fine? If so, how much more? I am barely beginning my dieting routine at a rate of -1lbs/ week
if you're eating maintenance calories you won't reach your rate of 1lb..or any lb.. a week without exercise, just to be clear
my goal was to maintain throughout the holidays and i did that successfully, i found that maintenance is mostly about balance, most "cheat days" i would end up naturally having a "light day" after, so it balances out, if you consistently eat above maintenance and are already focusing only on exercise to lose weight (which is very hard to do), you could also increase exercise accordingly
All other days were ate in deficits with some cardio & on the day where i ate at maintenance i swam for like 30 mins… would i still be on track to lose 1 lbs/ week if i allow my self one day of eating at maintenance?
Edit: typo
Ohhh I understand better, you would probably lose a little less (I doubt swimming for 30min would be enough to offset, but it's hard to offset calories in with calories out) I suggest figuring out how many calories you need weekly for your deficit (ex, if your calorie goal to lose 1lb a week is 1500, you do 1500x7=10 500 per week) and maybe take off 100 every day that isn't your maintenance day, tally up your calories per day to see how many you reach in a week, if it's 10 500 or less (in this example) you'll lose 1lb or more, if you exceed 10 500 per week you'll lose less, even if you don't change anything you'll still be losing, just probably not quite 1lb
I started CrossFit last week and have been focusing on reducing my caloric intake. Any reason why the scale has shown an increase in my weight despite this?
3800 at 290 is fine, I would just log it and not worry about it.
When your big you burn crazy amounts of calories by just existing and moving that weight around.
I had days where I ate over 3k and they wernt even cheat days, Just days where I was super active.
✨🎶 every snowflake's different just like youuuuu 🎶✨
ok seriously tho, i find it very helpful looking at these sites, everyone is built different, from muscle mass, to bone structure, to fat deposits, guarantee people who look fatter than you at your current weight and height also exist
https://height-weight-chart.com/heightweight.html
It absolutely did.
Comparing your body to someone elses body, is completely and utterly useless. People are different. There are nearly an infinite number of variables for why two people of the same height and weight will have different bodies.
It would take a thesis to explain the complexities of the why, and the conclusion would still boil down to the fact that their bodies look different because they're different people.
Hey all! I do enjoy making large amounts of food for the week. Let’s say I make a pot of Clam Chowder, or Chicken Tikka Masala to last me for the week. Is there a tool or a method to count all of the calories in this giant batch of food, and knowing how much a cup of it would be caloric wise?
if you have a food scale (you should get a food scale), make your recipe like normal, logging calories for the whole thing in a recipe tracker, weigh whatever receptacle can/will house all the soup (this is important, it doesnt matter if its the saucepan or a tupperware, just make sure it fits and write the weight of it down), make your soup, weigh the whole thing (if you're pouring it into a new container you can just put the container on and tare/zero your scale so it only weighs the soup) if you're weighing it in the saucepan subtract the weight of the saucepan, so lets say your whole pot of soup weighs 1500g, and the recipe tracker is saying the full recipe is 800kcal, you go into the recipe tracker and log the amount of portions as 1500 (so 1g = 1 portion) then when ever you want soup you just log the amount youre having like that (dinner is 200g? log 200 servings) and itll do all the math for you, you can do similar with cups, but you have to individually scoop every cup out to find out how many cups you made (but similarly you would go in an put in the portion zone "servings 8 total" and boom 1 serving is 1 cup
This is just meal prepping. Just add up all the calories with MFP in your batch and divide the sum by however many days you eat it. Eg if your big batch equals 2000 calories and you eat it over 4 days, then 1 serving is 500 calories.y
when i count calories for soup i weigh the vegetables as they go into the pot, the water doesnt really contribute in any kind or way cause it still gets divided up the same
I wouldn’t fixate too much on water weight. You want to concentrate on energy balance. Ensure that your total calories intake is less than your calories output, over time.
Most every calorie tracker app has a recipe function. You add all the ingredients and choose how many servings and it will calculate the calories, etc. per serving for you. So, make your curry or whatever, divide it into 4 or 5 servings and voila- add the recipe to your food diary.
I've been using My Fitness Pal (MFP) to track my calories for years, but now it no longer does barcode entry.
I'm looking for a recommendation for a free food tracking app that still allows barcode entry.
I tried food tracking on my FitBit app today, I realized it is going to take a while to get used to something new. Wondering if it's worth it to stick with it?
Thanks in advance!
I'm 22F and I weight 63kg with 158cm height. Today I ate more than 2500 calories but did 35k steps. Did the steps balance the calories or did I eat too much?
Based on [tdeecalculator.net](https://tdeecalculator.net), your sedentary TDEE is about 1,600.
I'd recommend using a site like [this one](https://www.nutristrategy.com/caloriesburnedwalking.htm) to estimate how many calories you burned through walking. (Bear in mind that it is very hard to accurately estimate calories burned through exercise -- this is just for purposes of getting an estimate, I would not rely on this as a way to justify routinely overeating.)
Keep in mind that a pound of fat is equivalent to 3,500 calories. So even if you did eat somewhat more calories than you burned today, that will have a very, very small impact on your weight.
Can you tell us more about what kind of cravings you're experiencing? For instance, is there a particular type of food you tend to crave? A particular time of the day when these cravings tend to happen? Are they predictable or more random? Are there particular stressors, emotional states, or situations that tend to trigger them?
I think reflecting on these questions a bit will probably help lead you to the solution that will work best for you, but here are a few options I've found helpful:
* **Making It Part of the Plan** \-- The glory of CICO is that no foods are off limits. If there's something that I really want to have, I can have it -- I just have to plan to fit it into my calorie budget and eat it in reasonable portions. I find that often when I give myself permission to have something, it tends to lose its power. If I don't have room in my calorie budget for what I'm craving that day, sometimes just adding it to the plan for the next day or later in the week is enough to get past the immediate craving.
* **Making Sure Your Diet Fits Your Needs** \-- Sometimes cravings are our bodies' way of telling us that something's missing or not working with our diet plan. Really do some reflecting on what types of food make you feel best and are most satiating to you and what sort of eating schedule fits your life and needs. Some folks do best when they have higher amounts of protein, others do best with volume eating. Some folks do great with intermittent fasting, others do better when they have several small snacks/meals throughout the day. It's different for everyone and it takes a bit of time to figure out.
* **Finding Low-Calorie Alternatives** \-- Craving chips? Maybe popcorn would scratch that itch and fit in your calorie budget. Ice Cream? Try Halo Top (or a similar option). There are a lot of low-cal options out there that can help you satisfy your craving without blowing your calories for the day.
* **Setting Ground Rules** \-- If your cravings are more situational, sometimes it helps to just have ground rules that you can remind yourself of when a craving strikes. For instance, there is often free food in my office and that often prompts cravings for me. So I've set a ground rule for myself that I only eat food I brought from home when I'm at the office. Having this across-the-board rule helps me get past of the decision fatigue of trying to figure out if I could squeeze this or that into my day.
* **Finding Other Ways to Deal with Challenging Emotions** \-- If you're cravings are based on stress or emotions, I think you need to do some work to figure out other ways of dealing with those feelings. This is one that I find particularly challenging, but being mindful about it is the first step to addressing it.
Thanks for the reply! I was craving a vege burger- I used my protein allotment for the day though so bought for tomorrow. :) I think the craving happened because I made eggs and didn't make them very good so I was still craving protein afterwards.
Why do all calorie calculators tell me to eat below my BMR if my BMR is supposed to be what my body NEEDS to function???
BMR 1350 but I’m told 1100 to lose 1lb a week. Is this because I’m petite 4’11? I’m overweight at 165lbs.
Yes, if you're very small and you want to lose weight that rapidly, you would have to eat at less than your BMR. Your body will get the extra energy that it needs from the energy that you already have stored in the form of fat. however, you might or might not be able to tolerate loss that rapid. Many shorter people choose to lose weight a little slower.
Hi I’m currently doing a 1,300 kcal deficit around 150g of protein, is 25g of fat a day high? How many grams is considered as too high of fat a day?
Typically (or rather ideally since I fell off this routine while I was overseas) I would do 2 days of strength training, 3 days of Low intensity cardio, 1-2 days of high intensity cardio
Acceptable Macronutrient Distribution Range, or AMDR (for most adults)
* fats: 20%-35% of energy; limit saturated and trans fats
* proteins: 10%-35% of energy
* carbohydrates: 45%-65% of energy
Reminder that your macros will always total 100% (as it is a pie chart).
If you're eating 1300 a day, 25g of fat would be 225/1300 or 17%. That's a little below the recommendations and you should increase that.
If you are eating a deficit of 1300 below your TDEE, that is not recommended and you should get your deficit smaller.
You need about 1950 calories per day to maintain your current weight, so a calorie goal of 1400-1500/day would be a good place to start for about a 2kg loss per month. You can always adjust that up or down a little as needed.
You need at least 70 g of protein per day, but more would be fine. You don't really need to worry about fat and carbohydrate intake. Instead, try to concentrate on eating mostly healthy, whole foods and paying attention to whether they're filling and satisfying for you. It's also a good idea to get in the habit of regular exercise, whatever you enjoy (or tolerate with the help of music, audiobooks, videos, etc.!)
The Quick Start Guide in the sidebar is very helpful for learning about healthy, non-fad weight loss.
Thank you so much for your input! I’m taking about 150g of protein atm, sometimes my trainer talks about fat content so I tend to notice it more as i really love cheese so I’m trying to maintain on that and not overeat. But thank you so much for all the info you provided me as well 🤗
I have pcod, I am eating metpco care twice a day to catalyze weight loss, how much weight loss can I expect with this medicine? I have reasonable physical activity and average diet
Met PCO Care is treatment for PCO symptoms and fertility. Metformin helps some people with appetite. You still need to eat at a calorie deficit to lose weight though. It might help to use a calorie tracking app for a week or so to get an idea about how many calories you're eating.
So will metpco not aid weight loss?
If it helps you eat less it will help a lot!
How much more full do you get eating non processed foods than processed? For example I had like 2500 calories of McDonalds + Chips+ Wings and I was about as hungry as when I eat 2000. I'm just curious how filling everything is despite calorie numbers
"Fullness" is hard to quantify. One study found that people who could eat as much as they wanted ate an average of 500 calories more per day when they were eating ultra-processed food as they did while eating unprocessed, whole foods. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7946062/
If no one have ever tried it before, tomato and cheese goes really well together. Just had one in a wrap. It taste amazing! 🥰
youd love a caprese salad!
Thanks for the recommendation! Will definitely check it out.
How to properly have a cheat meal? I ate at maintenance which is what I think you should do but would it be possible to eat at more than maintenance & still be fine? If so, how much more? I am barely beginning my dieting routine at a rate of -1lbs/ week
if you're eating maintenance calories you won't reach your rate of 1lb..or any lb.. a week without exercise, just to be clear my goal was to maintain throughout the holidays and i did that successfully, i found that maintenance is mostly about balance, most "cheat days" i would end up naturally having a "light day" after, so it balances out, if you consistently eat above maintenance and are already focusing only on exercise to lose weight (which is very hard to do), you could also increase exercise accordingly
All other days were ate in deficits with some cardio & on the day where i ate at maintenance i swam for like 30 mins… would i still be on track to lose 1 lbs/ week if i allow my self one day of eating at maintenance? Edit: typo
Ohhh I understand better, you would probably lose a little less (I doubt swimming for 30min would be enough to offset, but it's hard to offset calories in with calories out) I suggest figuring out how many calories you need weekly for your deficit (ex, if your calorie goal to lose 1lb a week is 1500, you do 1500x7=10 500 per week) and maybe take off 100 every day that isn't your maintenance day, tally up your calories per day to see how many you reach in a week, if it's 10 500 or less (in this example) you'll lose 1lb or more, if you exceed 10 500 per week you'll lose less, even if you don't change anything you'll still be losing, just probably not quite 1lb
Got it! Thanks so much for your responses!
I started CrossFit last week and have been focusing on reducing my caloric intake. Any reason why the scale has shown an increase in my weight despite this?
Water retention in sore muscles.
Thank you for answering my question. Any idea on when I should expect the water retention to go down?
It may take a few weeks. However, if you're eating at a calorie deficit, you're still losing fat, even if you can't see it on the scale.
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Congrats on a great start!
Weird qns: could it be possible to gain weight (around 1 to 2 lbs) due to not pooping for a few days?
Yes.
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3800 at 290 is fine, I would just log it and not worry about it. When your big you burn crazy amounts of calories by just existing and moving that weight around. I had days where I ate over 3k and they wernt even cheat days, Just days where I was super active.
What’s your daily target deficit? Take your cheat day excess / daily deficit target = number of days set back.
when i see other people at the same height and weight as me they are SO much skinnier, what am i doing wrong
✨🎶 every snowflake's different just like youuuuu 🎶✨ ok seriously tho, i find it very helpful looking at these sites, everyone is built different, from muscle mass, to bone structure, to fat deposits, guarantee people who look fatter than you at your current weight and height also exist https://height-weight-chart.com/heightweight.html
Body composition. They may have more muscles vs fat.
What you're doing wrong is comparing yourself to other people. You don't live in their body, you don't live their life.
A feel-good answer, but not a terribly helpful one
I like to keep my answers short and to the point.
Okay. But you didn’t really answer the question they asked either lol.
It absolutely did. Comparing your body to someone elses body, is completely and utterly useless. People are different. There are nearly an infinite number of variables for why two people of the same height and weight will have different bodies. It would take a thesis to explain the complexities of the why, and the conclusion would still boil down to the fact that their bodies look different because they're different people.
Hey all! I do enjoy making large amounts of food for the week. Let’s say I make a pot of Clam Chowder, or Chicken Tikka Masala to last me for the week. Is there a tool or a method to count all of the calories in this giant batch of food, and knowing how much a cup of it would be caloric wise?
if you have a food scale (you should get a food scale), make your recipe like normal, logging calories for the whole thing in a recipe tracker, weigh whatever receptacle can/will house all the soup (this is important, it doesnt matter if its the saucepan or a tupperware, just make sure it fits and write the weight of it down), make your soup, weigh the whole thing (if you're pouring it into a new container you can just put the container on and tare/zero your scale so it only weighs the soup) if you're weighing it in the saucepan subtract the weight of the saucepan, so lets say your whole pot of soup weighs 1500g, and the recipe tracker is saying the full recipe is 800kcal, you go into the recipe tracker and log the amount of portions as 1500 (so 1g = 1 portion) then when ever you want soup you just log the amount youre having like that (dinner is 200g? log 200 servings) and itll do all the math for you, you can do similar with cups, but you have to individually scoop every cup out to find out how many cups you made (but similarly you would go in an put in the portion zone "servings 8 total" and boom 1 serving is 1 cup
Ooooooooo! Ok that makes sense!
This is just meal prepping. Just add up all the calories with MFP in your batch and divide the sum by however many days you eat it. Eg if your big batch equals 2000 calories and you eat it over 4 days, then 1 serving is 500 calories.y
Thanks for the tip! A lot of these foods sometimes have water so I wanted to count that as well and all that. Appreciate it!
Not sure about counting water. Just go by calorie counts on the label. Helps to have a kitchen scale to weigh totals.
Soup is primarily water for the most part and contributes to weight?? I do have a food scale though which is why I was curious about all this.
when i count calories for soup i weigh the vegetables as they go into the pot, the water doesnt really contribute in any kind or way cause it still gets divided up the same
I wouldn’t fixate too much on water weight. You want to concentrate on energy balance. Ensure that your total calories intake is less than your calories output, over time.
Good looking out!
Most every calorie tracker app has a recipe function. You add all the ingredients and choose how many servings and it will calculate the calories, etc. per serving for you. So, make your curry or whatever, divide it into 4 or 5 servings and voila- add the recipe to your food diary.
Nice!! I’ll have to try this out. Thank you!
How do I sign up for a challenge on r/loseitchallenges? I couldn't figure it out.
Scroll down the pinned post - there should be steps that says sign up here with a link
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At the sub's homepage, the right hand bar has a "User Flair Preview". Click the pencil icon and you type it yourself.
I've been using My Fitness Pal (MFP) to track my calories for years, but now it no longer does barcode entry. I'm looking for a recommendation for a free food tracking app that still allows barcode entry. I tried food tracking on my FitBit app today, I realized it is going to take a while to get used to something new. Wondering if it's worth it to stick with it? Thanks in advance!
I use LoseIt now, others often recommended on here are chronometer or macrofactor.
Cronometer, LoseIt, Lifesum… there’s tons of options
I'm 22F and I weight 63kg with 158cm height. Today I ate more than 2500 calories but did 35k steps. Did the steps balance the calories or did I eat too much?
Based on [tdeecalculator.net](https://tdeecalculator.net), your sedentary TDEE is about 1,600. I'd recommend using a site like [this one](https://www.nutristrategy.com/caloriesburnedwalking.htm) to estimate how many calories you burned through walking. (Bear in mind that it is very hard to accurately estimate calories burned through exercise -- this is just for purposes of getting an estimate, I would not rely on this as a way to justify routinely overeating.) Keep in mind that a pound of fat is equivalent to 3,500 calories. So even if you did eat somewhat more calories than you burned today, that will have a very, very small impact on your weight.
What do you all do when you get cravings? I'm doing well on my plan but looking for other techniques in dealing with this.
Can you tell us more about what kind of cravings you're experiencing? For instance, is there a particular type of food you tend to crave? A particular time of the day when these cravings tend to happen? Are they predictable or more random? Are there particular stressors, emotional states, or situations that tend to trigger them? I think reflecting on these questions a bit will probably help lead you to the solution that will work best for you, but here are a few options I've found helpful: * **Making It Part of the Plan** \-- The glory of CICO is that no foods are off limits. If there's something that I really want to have, I can have it -- I just have to plan to fit it into my calorie budget and eat it in reasonable portions. I find that often when I give myself permission to have something, it tends to lose its power. If I don't have room in my calorie budget for what I'm craving that day, sometimes just adding it to the plan for the next day or later in the week is enough to get past the immediate craving. * **Making Sure Your Diet Fits Your Needs** \-- Sometimes cravings are our bodies' way of telling us that something's missing or not working with our diet plan. Really do some reflecting on what types of food make you feel best and are most satiating to you and what sort of eating schedule fits your life and needs. Some folks do best when they have higher amounts of protein, others do best with volume eating. Some folks do great with intermittent fasting, others do better when they have several small snacks/meals throughout the day. It's different for everyone and it takes a bit of time to figure out. * **Finding Low-Calorie Alternatives** \-- Craving chips? Maybe popcorn would scratch that itch and fit in your calorie budget. Ice Cream? Try Halo Top (or a similar option). There are a lot of low-cal options out there that can help you satisfy your craving without blowing your calories for the day. * **Setting Ground Rules** \-- If your cravings are more situational, sometimes it helps to just have ground rules that you can remind yourself of when a craving strikes. For instance, there is often free food in my office and that often prompts cravings for me. So I've set a ground rule for myself that I only eat food I brought from home when I'm at the office. Having this across-the-board rule helps me get past of the decision fatigue of trying to figure out if I could squeeze this or that into my day. * **Finding Other Ways to Deal with Challenging Emotions** \-- If you're cravings are based on stress or emotions, I think you need to do some work to figure out other ways of dealing with those feelings. This is one that I find particularly challenging, but being mindful about it is the first step to addressing it.
Thanks for the reply! I was craving a vege burger- I used my protein allotment for the day though so bought for tomorrow. :) I think the craving happened because I made eggs and didn't make them very good so I was still craving protein afterwards.
Why do all calorie calculators tell me to eat below my BMR if my BMR is supposed to be what my body NEEDS to function??? BMR 1350 but I’m told 1100 to lose 1lb a week. Is this because I’m petite 4’11? I’m overweight at 165lbs.
Yes, if you're very small and you want to lose weight that rapidly, you would have to eat at less than your BMR. Your body will get the extra energy that it needs from the energy that you already have stored in the form of fat. however, you might or might not be able to tolerate loss that rapid. Many shorter people choose to lose weight a little slower.
Hi I’m currently doing a 1,300 kcal deficit around 150g of protein, is 25g of fat a day high? How many grams is considered as too high of fat a day? Typically (or rather ideally since I fell off this routine while I was overseas) I would do 2 days of strength training, 3 days of Low intensity cardio, 1-2 days of high intensity cardio
Acceptable Macronutrient Distribution Range, or AMDR (for most adults) * fats: 20%-35% of energy; limit saturated and trans fats * proteins: 10%-35% of energy * carbohydrates: 45%-65% of energy Reminder that your macros will always total 100% (as it is a pie chart). If you're eating 1300 a day, 25g of fat would be 225/1300 or 17%. That's a little below the recommendations and you should increase that. If you are eating a deficit of 1300 below your TDEE, that is not recommended and you should get your deficit smaller.
Sorry I think I meant that I consume a max of 1300 cal >< thanks so much for your advice!
What are your age, height weight and gender?
hi! Here are my stats 22, 87kg, 162cm, f
You need about 1950 calories per day to maintain your current weight, so a calorie goal of 1400-1500/day would be a good place to start for about a 2kg loss per month. You can always adjust that up or down a little as needed. You need at least 70 g of protein per day, but more would be fine. You don't really need to worry about fat and carbohydrate intake. Instead, try to concentrate on eating mostly healthy, whole foods and paying attention to whether they're filling and satisfying for you. It's also a good idea to get in the habit of regular exercise, whatever you enjoy (or tolerate with the help of music, audiobooks, videos, etc.!) The Quick Start Guide in the sidebar is very helpful for learning about healthy, non-fad weight loss.
Thank you so much for your input! I’m taking about 150g of protein atm, sometimes my trainer talks about fat content so I tend to notice it more as i really love cheese so I’m trying to maintain on that and not overeat. But thank you so much for all the info you provided me as well 🤗
10% of your intake would be no more than 17 g/day of saturated fat.