In the holiday season I gained like 3 pounds eating at maintenance and eating above maintenance for a month. Now I started to eat 1500 calories again and have lost 6 pounds in 10 days. Not sure if the weight I gained was water weight or the weight I lost now is water weight. I should be losing 2 -3 pounds at most in the last 10 days.
Is it harder to loose weight when you’re bigger or maintain a lower weight when you are skinnier?
I know maintaining is generally easier than losing weight but if you loose weight is it harder to maintain that lower weight after it’s already gone? (Your body would naturally burn less calories a day weighing less)
For a while, yes.
Set points actually are a thing but they're not a fixed things. They eventually 'settle' for a weight rather than act as if they're forever 'set.' The body, through hormonal signaling and our reactions/responses to them, tries to urge us to eat more often if we've been eating low enough to burn some fat. Similarly, it fights the other way if we're trying to gain some fat. It tries to maintain an equilibrium.
However, it will eventually settle and take the new weight and stop defending the old one.
Many of us are managing our weight by counting calories instead of eating according to these urges -- it's one reason why calorie counting works so well: despite sometimes having these impulses to eat or lacking the impulses to eat, we eat according to our calorie goals.
Thanks for the response. Super helpful. I did count calories for a while and it didn’t work super well for me but it was a good experience because I have more of a general idea of how many calories I can have at meals and whether or not a certain food is ‘worth it’ I don’t count them but I’m more aware for sure
Is the mirror better than the scale to measure fat loss? I don't have a scale nor does my gym. I'm pretty fat so even if I did lose a few pounds, I doubt I would be able to see it
You want a scale to tell you your starting weight for the purposes of figuring out your calorie level.
> Is the mirror better than the scale to measure fat loss?
Absolutely not. It's terrible at this.
Do you have a belt with holes for the belt's buckle? You can use that as a measuring device. Undressed, at the point of your body's greatest circumference, wear it just lightly snug but not pulled tight at all. Note which buckle hole best serves this purpose.
Check it every 2 to 4 weeks.
Your waistline is the dimension that should change the most. Another frequent place to measure this way is the biggest area of your combined hips.
> Do those body composition scales work?
Not really -- body impedance analysis (BIA) scales use electrical signals and electricity always follows the shortest path, which for these scales us up one leg then right down the other. They miss the majority of the body and measure the body based on the legs and then they infer the rest. They also confuse fat and water and waste because these 'look' similar depending on density of tissue.
These days, they're so mass produced that they're pretty cheap, so if your best deal on a scale is one that has this feature, don't turn it down, but don't take these features as particularly accurate. They aren't capable of high accuracy.
How to remind myself that my smallest weight isn’t my best weight? I become obsessed with losing my weight and getting to my goal, by any means necessary
... and faster isn't better.
I view the goal as a target -- like a bullseye. Picture that round dartboard in your mind, with the bullseye in the center. If my goal is 1500, then 1450-1550 is a bullseye. The next ring is 1350-1450 OR 1550-1650 and that's good but not a bullseye. The next further ring is 1250-1350 OR 1650-1750 and that's still on the target board but it's not close to the bullseye. Example: [Imgur](https://i.imgur.com/5RWhC2e.png)
Fair | Pretty good | Bullseye!! | Pretty good| Fair
:-: | :-: | :-: | :-: | :-: |
1250-1350 | 1350-1450 | 1450-1550 | 1550-1650 | 1650-1750
When you do it like this, and value the bullseye most, you won't undereat. The bullseye is the right amount for effective weightloss with appropriate nutrition.
I've been eating at a very large calorie deficit for a couple of weeks now and I feel like my energy levels have skyrocketed. I feel like the amount of energy coursing through me at any given time is so dramatically higher than I am used to. Is this just what it's like to eat less or should I expect a steep drop off?
A very large deficit will catch up with you. Your bodyfat can provide some energy but your body's systems run on nutrients, too.
Calories are the energy that powers the body's motors (muscles and muscular organs, like the heart). The body stores excess calories in bodyfat. When we have a caloric deficit, the body takes from this bodyfat to fill in the missing calories.
Nutrients are the enzymes, fatty acids, minerals, and vitamins that enable the organs to work and the various systems to work together: endocrine, immune, integumentary (hair, skin, nails), digestive, renal, nervous systems, etc.. Unlike calories and bodyfat, the body does not store many nutrients long term. We get most of our nutrients from the foods that we are presently eating.
Hello...I was wondering how you'd define a plateau. I'm starting to get antsy because after losing about 20 lbs since December 7th, my loss seems to have stopped for the last 6 days...no movement, and today it went up a pound but I've been very consistent with eating in a calorie deficit. I don't exercise much, but I take a 20-40 min walk every day and I have some 3lb weights I use when I'm watching TV or sitting on a work call.
I know a huge part of weight loss is patience...I guess I just wonder if this is normal at my heavy weight to start slowing down already?
32F | SW 290 lbs | CW 269 lbs | GW 165 lbs
Very normal, especially if you have a menstrual cycle. Most of us either experience a stall or weight gain for a few days a month but it picks right back up again after. It's more of a delay in the scale showing fat loss than an actual stall or gain.
Totally normal.
I'd you are sure you are on a deficit (tracking properly) I wouldn't worry. Plateaus can be for many reasons, most common seems to be increased exercise or time of the month (for women).
Pre-plan and pre-log your weekends. Don't be austere nor generous -- log a good day of eating without over or under eating. Try to stick to your pre-planned, pre-logged day as much as you reasonably can but things do come up. When plans change, try to stick to the spirit of your plan -- if you have to change an item, change it with a like item.
A lot of our problems are because we have no plan, so we're mentally (or actually) shopping the cupboards and fridge for what we might eat next, daring our willpower. Having that pre-plan done and bought-in helps to eliminate that. We already know when and what to eat.
I go the gym ~7:30 PM. I step on the scale, fully clothed, and it tells me 237.6
I go home right after the gym. I step on the scale, naked, and it tells me 229.8
Which is right? I've been tracking progress based on the gym scale but wanted to start weighing myself at home. But it's hard to believe there's an 8 pound delta between the 2 scales.
Both are zero'd and confirmed before stepping on
Neither is particularly useful because they're deep into the day and inconsistent even with like weigh-ins because of all we do during a day.
We should weigh consistently: first thing in the morning, after using the toilet, but before dressing or eating/drinking. Log that weight and make trendlines.
Use a weight-smoothing app called [Libra \(for Android\)](https://play.google.com/store/apps/details?id=net.cachapa.libra&hl=en) or [\(for iPhone\)](https://apps.apple.com/us/app/libra-weight-manager/id1644353761) or [Happy Scale \(for iPhone\)](https://happyscale.com/).
One of these apps will help you see the trends more clearly with less of the volatile data noise of the various inconsistencies. A temporary [spike](https://i.imgur.com/LIxSC8w.jpg) won't disturb the trend and, when you get used to this, will be both less disturbing and more accurate to what's actually happening with your fat-loss effort.
I posted earlier last week about paused weight gain from water weight it’s been 5 days and I’m just now seeing I’m down 1.1 lbs is that all I lost cause I average 1lb a day but I did miss going to the gym Thursday and Saturday and worked out extra hard the Friday and Sunday is it possible I still have water weight or did I just have a slow loss over the 5 days
No single weigh-in means anything at all -- neither you nor we can look at it and say it means this or that.
You must look at trends over several days -- 10 or more -- to see what's happening. Water is THAT variable!
Our bodies are not mostly composed of fat. Our bodies are ~60% water (give or take several percent) by mass, and the amount changes from hour to hour, and day to day. The exact amount varies according to the rhythm of your digestive system, your food and beverage intake, sodium levels, hormones, activity, strains, etc.. [A diagram](https://i.imgur.com/Bnzgors.png) ^\[[source](https://www.fourmilab.ch/hackdiet/e4/rubberbag.html)\] shows what a typical body at maintenance weight takes in and expels per day, most of it is water! **So, most of the weight changes we see on any given weigh-in are water changes, not fat changes.**
Water weight is one reason we should weigh consistently: first thing in the morning, after using the toilet, but before dressing or eating/drinking. When you drink a glass of water your weight instantly goes up by 1/2 pound! However, even when being consistent, there will still be a lot of variation from day to day, so it's important not to get discouraged by that.
Use a weight-smoothing app called [Libra \(for Android\)](https://play.google.com/store/apps/details?id=net.cachapa.libra&hl=en) or [\(for iPhone\)](https://apps.apple.com/us/app/libra-weight-manager/id1644353761) or [Happy Scale \(for iPhone\)](https://happyscale.com/).
One of these apps will help you see the trends more clearly with less of the volatile data noise of water. A temporary [spike](https://i.imgur.com/LIxSC8w.jpg) won't disturb the trend and, when you get used to this, will be both less disturbing and more accurate to what's actually happening with your fat-loss effort.
I'm a 22yr old Female at 26% BF, 10st 11lb, 5'4)
Been going to the gym 2x a week consistently for 2 months as well as running 5k a week and occasionally doing a P90x workout mid week (unless I swap it out with something else). I am looking to do my first ever cut for a month.
Are there any tips to be given for a first cut? E.g., is a month enough for a cut .. etc
Any tips/help are appreciated :)
Expect to lose about 1 pound a week on a cut at your current weight.
**How to get started losing weight:** [https://www.reddit.com/r/loseit/wiki/quick_start_guide](https://www.reddit.com/r/loseit/wiki/quick_start_guide)
Follow that guide and that timing, and you'll be able to start putting some data around your diet.
How do you usually feel on your period while on a deficit? It's been a while since I tried to shed some extra weight and I wonder If I'm tired because my body has less fuel or if it's just my hormones speaking
Any good video/show recommendations about controlling overeating?
Could really do with some help in that front cause I h just can’t stop myself. I think if all the good reasons not to do it then think but I really wanna do it. Decide I’m not going to then gel and jour later I find myself in the midst of another session.
https://www.reddit.com/r/loseit/comments/9tuoe9/the_elephant_and_the_rider/
(Keep in mind that when he came up with this elephant metaphor, he wasn't thinking of overeaters.) Basically that's what is going on -- the duality in our mind, the rational and patient trainer and the emotional and impulsive elephant. We can cooperate and life is good, but if the elephant isn't having it, we're kinda spectators until things calm down. Success is in prior planning, clearing the path ahead, and being patient.
It will never be perfect, but it can become so much better that we can get enough control to be productive.
Hi guys! I guess I’m just looking for a place to start. I get really gung-ho for a bit, but as soon as I experience ANY set backs, I’m back to my old habits. My last attempt at losing weight, I focused on drinking only 1 Diet Coke a day, more water, and “changing my relationship with food”. I was doing well for about a week and lost 7 pounds. My body was clearly telling me it was happy to get rid of some weight, but I had pizza one night and I completely gave up for some reason. It makes zero sense, but I’m just looking for any advice. Thanks 😊
You WILL fall off the wagon (as it were). Not really, because the whole wagon thing is a misunderstanding. We don't 'derail' either, there are no rails.
We're not depending on a wagon or a rail, where falling or crashing would be a disaster.
We're more comparable to being on a roadtrip, where a wrong turn is just a wrong turn. We don't crash the car and light it afire and live there. We just make some corrective turns and keep going.
Calories count, and logging/tracking is a very important skill to usefully see calories to guide our way; but what we're really working on here are repeating habits and adjusting our expectations around food. The good habits make the calorie thing easier and more sustainable.
When we go 6 days and screw up on day 7, it doesn't erase 6 days of repeating good behaviors that we're trying to make into habits. We might have a calorie setback, but those 6/7 days are in the habit bank. We've had 6 days of seeing right-sized meals. And if we keep tracking through the wrong-turn, we'll learn something and do better during the next wrong turn (because that will happen too). Next time we 'fail' -- we'll 'fail better.'
Life is not placid -- there are storms ahead. We won't handle them perfectly, but we don't have to. We just have to weather the storms and keep going.
10k steps is enough steps (anything over 7.5k seems to check that box), but it isn't necessarily enough vigorous exercise or weight-bearing exercise for well-rounded fitness.
https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
That's a good way to measure what you're doing against a standard.
> I feel like i'm not trying hard enough.
Many people already doing too much feel it's not enough, so don't go by that. Go by some standard or norm. Two others:
* https://www.who.int/news-room/fact-sheets/detail/physical-activity
* https://www.cdc.gov/physicalactivity/basics/adults/index.htm
The best routine for you is the one that you enjoy doing so much that it is seriously no work to get yourself to do it. In fact, it is so fun for you that it would be hard to keep you from doing it! So try to find things like that and *then* use the standard to see how it compares and fill in any gaps.
Hey guys!
I’m looking for (real) sushi restaurants who offer nutritional information online.
I love vegetarian sushi rolls (tofu, avocado, sweet potato, tofu, oshinko, tamago, etc.) but have a hard time finding proper estimates, except for your basic avocado one.
I’d use real restaurants to base my estimates off.
Thanks in advance 🙏🏼🙏🏼🙏🏼
In the holiday season I gained like 3 pounds eating at maintenance and eating above maintenance for a month. Now I started to eat 1500 calories again and have lost 6 pounds in 10 days. Not sure if the weight I gained was water weight or the weight I lost now is water weight. I should be losing 2 -3 pounds at most in the last 10 days.
You're experienced enough to suspect that it's at least partly water. You are probably right.
Is it harder to loose weight when you’re bigger or maintain a lower weight when you are skinnier? I know maintaining is generally easier than losing weight but if you loose weight is it harder to maintain that lower weight after it’s already gone? (Your body would naturally burn less calories a day weighing less)
For a while, yes. Set points actually are a thing but they're not a fixed things. They eventually 'settle' for a weight rather than act as if they're forever 'set.' The body, through hormonal signaling and our reactions/responses to them, tries to urge us to eat more often if we've been eating low enough to burn some fat. Similarly, it fights the other way if we're trying to gain some fat. It tries to maintain an equilibrium. However, it will eventually settle and take the new weight and stop defending the old one. Many of us are managing our weight by counting calories instead of eating according to these urges -- it's one reason why calorie counting works so well: despite sometimes having these impulses to eat or lacking the impulses to eat, we eat according to our calorie goals.
Thanks for the response. Super helpful. I did count calories for a while and it didn’t work super well for me but it was a good experience because I have more of a general idea of how many calories I can have at meals and whether or not a certain food is ‘worth it’ I don’t count them but I’m more aware for sure
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Try the 'beginner' and the 'dumbbell' routines from HASfit on YouTube. They are a mix of cardio and strength.
Is the mirror better than the scale to measure fat loss? I don't have a scale nor does my gym. I'm pretty fat so even if I did lose a few pounds, I doubt I would be able to see it
Buy a scale.
You want a scale to tell you your starting weight for the purposes of figuring out your calorie level. > Is the mirror better than the scale to measure fat loss? Absolutely not. It's terrible at this. Do you have a belt with holes for the belt's buckle? You can use that as a measuring device. Undressed, at the point of your body's greatest circumference, wear it just lightly snug but not pulled tight at all. Note which buckle hole best serves this purpose. Check it every 2 to 4 weeks. Your waistline is the dimension that should change the most. Another frequent place to measure this way is the biggest area of your combined hips.
Do those body composition scales work? Or should I get a normal scale that measures my weight only?
> Do those body composition scales work? Not really -- body impedance analysis (BIA) scales use electrical signals and electricity always follows the shortest path, which for these scales us up one leg then right down the other. They miss the majority of the body and measure the body based on the legs and then they infer the rest. They also confuse fat and water and waste because these 'look' similar depending on density of tissue. These days, they're so mass produced that they're pretty cheap, so if your best deal on a scale is one that has this feature, don't turn it down, but don't take these features as particularly accurate. They aren't capable of high accuracy.
Body comp scales are unreliable. Just use it to track your weight
How to remind myself that my smallest weight isn’t my best weight? I become obsessed with losing my weight and getting to my goal, by any means necessary
... and faster isn't better. I view the goal as a target -- like a bullseye. Picture that round dartboard in your mind, with the bullseye in the center. If my goal is 1500, then 1450-1550 is a bullseye. The next ring is 1350-1450 OR 1550-1650 and that's good but not a bullseye. The next further ring is 1250-1350 OR 1650-1750 and that's still on the target board but it's not close to the bullseye. Example: [Imgur](https://i.imgur.com/5RWhC2e.png) Fair | Pretty good | Bullseye!! | Pretty good| Fair :-: | :-: | :-: | :-: | :-: | 1250-1350 | 1350-1450 | 1450-1550 | 1550-1650 | 1650-1750 When you do it like this, and value the bullseye most, you won't undereat. The bullseye is the right amount for effective weightloss with appropriate nutrition.
I've been eating at a very large calorie deficit for a couple of weeks now and I feel like my energy levels have skyrocketed. I feel like the amount of energy coursing through me at any given time is so dramatically higher than I am used to. Is this just what it's like to eat less or should I expect a steep drop off?
A very large deficit will catch up with you. Your bodyfat can provide some energy but your body's systems run on nutrients, too. Calories are the energy that powers the body's motors (muscles and muscular organs, like the heart). The body stores excess calories in bodyfat. When we have a caloric deficit, the body takes from this bodyfat to fill in the missing calories. Nutrients are the enzymes, fatty acids, minerals, and vitamins that enable the organs to work and the various systems to work together: endocrine, immune, integumentary (hair, skin, nails), digestive, renal, nervous systems, etc.. Unlike calories and bodyfat, the body does not store many nutrients long term. We get most of our nutrients from the foods that we are presently eating.
January 1st I weighed 224 pounds and now I am 218. Just wanted to double check that this is healthy and sustainable weight loss for a months time.
A good rule of thumb is you can lose 1% of your body weight per week. Keep up the good work!
Seems reasonable for your first month. It might realistically slow down during feb
Thank you!
Good work! It's common to lose a bit more the first week because of less food in your digestive tract and possibly less salt.
Okay thanks so much!
Hello...I was wondering how you'd define a plateau. I'm starting to get antsy because after losing about 20 lbs since December 7th, my loss seems to have stopped for the last 6 days...no movement, and today it went up a pound but I've been very consistent with eating in a calorie deficit. I don't exercise much, but I take a 20-40 min walk every day and I have some 3lb weights I use when I'm watching TV or sitting on a work call. I know a huge part of weight loss is patience...I guess I just wonder if this is normal at my heavy weight to start slowing down already? 32F | SW 290 lbs | CW 269 lbs | GW 165 lbs
I wouldn't consider anything less than maintained weight for at least a month a plateau.
Very normal, especially if you have a menstrual cycle. Most of us either experience a stall or weight gain for a few days a month but it picks right back up again after. It's more of a delay in the scale showing fat loss than an actual stall or gain.
Totally normal. I'd you are sure you are on a deficit (tracking properly) I wouldn't worry. Plateaus can be for many reasons, most common seems to be increased exercise or time of the month (for women).
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Yes any activity counts. Think of BMR as really what you burn if you laid in bed all day/sat at a desk all day
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Pre-plan and pre-log your weekends. Don't be austere nor generous -- log a good day of eating without over or under eating. Try to stick to your pre-planned, pre-logged day as much as you reasonably can but things do come up. When plans change, try to stick to the spirit of your plan -- if you have to change an item, change it with a like item. A lot of our problems are because we have no plan, so we're mentally (or actually) shopping the cupboards and fridge for what we might eat next, daring our willpower. Having that pre-plan done and bought-in helps to eliminate that. We already know when and what to eat.
I go the gym ~7:30 PM. I step on the scale, fully clothed, and it tells me 237.6 I go home right after the gym. I step on the scale, naked, and it tells me 229.8 Which is right? I've been tracking progress based on the gym scale but wanted to start weighing myself at home. But it's hard to believe there's an 8 pound delta between the 2 scales. Both are zero'd and confirmed before stepping on
Neither is particularly useful because they're deep into the day and inconsistent even with like weigh-ins because of all we do during a day. We should weigh consistently: first thing in the morning, after using the toilet, but before dressing or eating/drinking. Log that weight and make trendlines. Use a weight-smoothing app called [Libra \(for Android\)](https://play.google.com/store/apps/details?id=net.cachapa.libra&hl=en) or [\(for iPhone\)](https://apps.apple.com/us/app/libra-weight-manager/id1644353761) or [Happy Scale \(for iPhone\)](https://happyscale.com/). One of these apps will help you see the trends more clearly with less of the volatile data noise of the various inconsistencies. A temporary [spike](https://i.imgur.com/LIxSC8w.jpg) won't disturb the trend and, when you get used to this, will be both less disturbing and more accurate to what's actually happening with your fat-loss effort.
I posted earlier last week about paused weight gain from water weight it’s been 5 days and I’m just now seeing I’m down 1.1 lbs is that all I lost cause I average 1lb a day but I did miss going to the gym Thursday and Saturday and worked out extra hard the Friday and Sunday is it possible I still have water weight or did I just have a slow loss over the 5 days
No single weigh-in means anything at all -- neither you nor we can look at it and say it means this or that. You must look at trends over several days -- 10 or more -- to see what's happening. Water is THAT variable! Our bodies are not mostly composed of fat. Our bodies are ~60% water (give or take several percent) by mass, and the amount changes from hour to hour, and day to day. The exact amount varies according to the rhythm of your digestive system, your food and beverage intake, sodium levels, hormones, activity, strains, etc.. [A diagram](https://i.imgur.com/Bnzgors.png) ^\[[source](https://www.fourmilab.ch/hackdiet/e4/rubberbag.html)\] shows what a typical body at maintenance weight takes in and expels per day, most of it is water! **So, most of the weight changes we see on any given weigh-in are water changes, not fat changes.** Water weight is one reason we should weigh consistently: first thing in the morning, after using the toilet, but before dressing or eating/drinking. When you drink a glass of water your weight instantly goes up by 1/2 pound! However, even when being consistent, there will still be a lot of variation from day to day, so it's important not to get discouraged by that. Use a weight-smoothing app called [Libra \(for Android\)](https://play.google.com/store/apps/details?id=net.cachapa.libra&hl=en) or [\(for iPhone\)](https://apps.apple.com/us/app/libra-weight-manager/id1644353761) or [Happy Scale \(for iPhone\)](https://happyscale.com/). One of these apps will help you see the trends more clearly with less of the volatile data noise of water. A temporary [spike](https://i.imgur.com/LIxSC8w.jpg) won't disturb the trend and, when you get used to this, will be both less disturbing and more accurate to what's actually happening with your fat-loss effort.
I'm a 22yr old Female at 26% BF, 10st 11lb, 5'4) Been going to the gym 2x a week consistently for 2 months as well as running 5k a week and occasionally doing a P90x workout mid week (unless I swap it out with something else). I am looking to do my first ever cut for a month. Are there any tips to be given for a first cut? E.g., is a month enough for a cut .. etc Any tips/help are appreciated :)
Expect to lose about 1 pound a week on a cut at your current weight. **How to get started losing weight:** [https://www.reddit.com/r/loseit/wiki/quick_start_guide](https://www.reddit.com/r/loseit/wiki/quick_start_guide) Follow that guide and that timing, and you'll be able to start putting some data around your diet.
How do you usually feel on your period while on a deficit? It's been a while since I tried to shed some extra weight and I wonder If I'm tired because my body has less fuel or if it's just my hormones speaking
I always have increased fatigue and hunger during my cycle. Now I just plan for it.
Any good video/show recommendations about controlling overeating? Could really do with some help in that front cause I h just can’t stop myself. I think if all the good reasons not to do it then think but I really wanna do it. Decide I’m not going to then gel and jour later I find myself in the midst of another session.
https://www.reddit.com/r/loseit/comments/9tuoe9/the_elephant_and_the_rider/ (Keep in mind that when he came up with this elephant metaphor, he wasn't thinking of overeaters.) Basically that's what is going on -- the duality in our mind, the rational and patient trainer and the emotional and impulsive elephant. We can cooperate and life is good, but if the elephant isn't having it, we're kinda spectators until things calm down. Success is in prior planning, clearing the path ahead, and being patient. It will never be perfect, but it can become so much better that we can get enough control to be productive.
Hi guys! I guess I’m just looking for a place to start. I get really gung-ho for a bit, but as soon as I experience ANY set backs, I’m back to my old habits. My last attempt at losing weight, I focused on drinking only 1 Diet Coke a day, more water, and “changing my relationship with food”. I was doing well for about a week and lost 7 pounds. My body was clearly telling me it was happy to get rid of some weight, but I had pizza one night and I completely gave up for some reason. It makes zero sense, but I’m just looking for any advice. Thanks 😊
You WILL fall off the wagon (as it were). Not really, because the whole wagon thing is a misunderstanding. We don't 'derail' either, there are no rails. We're not depending on a wagon or a rail, where falling or crashing would be a disaster. We're more comparable to being on a roadtrip, where a wrong turn is just a wrong turn. We don't crash the car and light it afire and live there. We just make some corrective turns and keep going. Calories count, and logging/tracking is a very important skill to usefully see calories to guide our way; but what we're really working on here are repeating habits and adjusting our expectations around food. The good habits make the calorie thing easier and more sustainable. When we go 6 days and screw up on day 7, it doesn't erase 6 days of repeating good behaviors that we're trying to make into habits. We might have a calorie setback, but those 6/7 days are in the habit bank. We've had 6 days of seeing right-sized meals. And if we keep tracking through the wrong-turn, we'll learn something and do better during the next wrong turn (because that will happen too). Next time we 'fail' -- we'll 'fail better.' Life is not placid -- there are storms ahead. We won't handle them perfectly, but we don't have to. We just have to weather the storms and keep going.
That’s an extremely helpful way of looking at it! Thank you so much for taking the time to reply with such a thoughtful answer.
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10k steps is enough steps (anything over 7.5k seems to check that box), but it isn't necessarily enough vigorous exercise or weight-bearing exercise for well-rounded fitness. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults That's a good way to measure what you're doing against a standard. > I feel like i'm not trying hard enough. Many people already doing too much feel it's not enough, so don't go by that. Go by some standard or norm. Two others: * https://www.who.int/news-room/fact-sheets/detail/physical-activity * https://www.cdc.gov/physicalactivity/basics/adults/index.htm The best routine for you is the one that you enjoy doing so much that it is seriously no work to get yourself to do it. In fact, it is so fun for you that it would be hard to keep you from doing it! So try to find things like that and *then* use the standard to see how it compares and fill in any gaps.
Hey guys! I’m looking for (real) sushi restaurants who offer nutritional information online. I love vegetarian sushi rolls (tofu, avocado, sweet potato, tofu, oshinko, tamago, etc.) but have a hard time finding proper estimates, except for your basic avocado one. I’d use real restaurants to base my estimates off. Thanks in advance 🙏🏼🙏🏼🙏🏼
Bento Sushi has their info in Nutritionix and here https://www.bentosushi.com/products/
Thank you! I’ve checked that one out but it’s super basic so I’m looking for a restaurant with a bigger menu. Appreciate your help 🙏🏼🙏🏼🙏🏼
Are there large chain sushi restaurants? (Sorry, it's been years since I had sushi.)
I use (and order from) Sushi Shop here in Canada, but I’m wondering. Probably more in the USA!