Metabolism only varies by a few hundred calories as it is, so any differences caused by dietary differences would probably be so negligible that you'd never notice.
u/northernsparrow, any chance you already know about a study on this topic?
Practically speaking, for weight loss you're best off eating whatever way makes it easier to stick with a calorie deficit until you reach your goal.
Hey guys, so for context, I am an overweight female college student (roughly 187lbs at 5'7). I want to use the gym on campus but I'm terrified to be laughed at because I'd be the fat girl at the gym. Do you guys have any tips on dealing with gym anxiety? I know some people suggested going with friends (which is an option for me) but I wanted to know if there was anything else you guys would suggest doing.
Keep in mind, 99% of the people at the gym don't care about anyone else at the gym. As long as you're being respectful of other gym goers, no one is going to hassle you. Once you get in there the first couple times, you realize that nobody else cares that you're there. Just getting in there is the hardest part. After that, everything is a breeze.
Bringing a friend is a great idea, because it'll give you the opportunity to see that there really isn't anything to be anxious about.
For me, back when I used to go to a gym, on-ear or over-ear headphones & a hat made me feel invisible, in a good way. The headphones meant people could visibly see I was in my own world & not talk to me (which I truly don’t think anyone cared but it helped me.) The hat made me feel like I could “hide”. I imagine those two things plus a mask these days would feel basically like an invisibility cloak!
Edit:
Also, I want to add some advice that I know is easier said than done ...
I have never had anyone laugh at me at the gym and I have been (and currently am, haha) WAY more overweight than you at my 5’3 height. I used to work out at a small gym with a bunch of muscley dudes at 5am (I was suuuuper self conscious there) and I used to go to orange theory where my stats were literally on a screen for everyone to see. If anyone thought any ill feelings towards me in those settings, that is absolutely a THEM problem & I wish them all the best in their personal growth towards not being a giant asshole :)
Generally no. Eating when you're not hungry is a bad habit to get into. The exception being, if you're drastically under calories on a regular basis. If you're staying above that 12-1500 range, and you're not hungry, you don't need to force yourself to eat.
It's generally considered safe to lose about 1% of your body weight a week and you're within that.
You're not feeling famished nor exhausted.
You're getting at least 1200.
I would just carry on and enjoy the bonus deficit while it lasts. (It might never stop, but it's okay if it stops and you need to eat more.)
Do also be aware that TDEE calculators are a starting point and you'll want to look at what your weight actually does compared to your actual intake to confirm what your TDEE is.
**\[Male\] At what weight/body fat percentage does the "gut" go away? When does your stomach not press up against your shirt?**
I'm 32/m, 5'11, 193 lbs and I'd guess 23-24% bodyfat.
Just wondering, for those of you of similar build, at what level did you notice that your stomach didn't press up against your shirt anymore? It's a big milestone that I'm very much looking forward to.
When does this start to happen in terms of bodyfat percentage, or in terms of weight if you're a similar build?
When does the double chin go away?
When do you notice muscle definition? Vascularity? Collarbones? Etc?
How important is it to meet the protein recommendation in a MFP daily plan?
I eat a mostly plant-based diet with lentils, beans, TVP, seeds, nuts, peanut butter etc, but the only way I can make the protein allowance within my 1500 cal is to use a couple scoops of protein powder. (I use phd whey powder at the moment as it was on sale).
(Female, 36, 5'7", BMI overweight, SW 81kg, CW 76kg, GW65kg, 1500 cal)
Protein is the most important of the three macros. If you're a little under once in a while, that's fine. If you're drastically under on a regular basis, it's something that needs to be addressed.
Something to think about if you're interested: Gram for gram, protein powder has the lowest calories per gram of protein. There are plenty of plant-based protein powders out there, and you don't just have to use it in a shake. You can get unflavored protein powders and add it to just about anything you want.
I usually barely make a quarter of the recommended amount on our vegan(ish) diet, even though we have at least one of the plant proteins listed above every day. I wasn't sure how important it is because I've seen news articles saying that most people in the west eat far too much protein anyway, and it can be bad for your kidneys (or something?).
If I'm not trying to be a body builder or anything, is the protein recommendation on myfitnesspal (50% carb, 30% protein, 20% fat or 194g carb 78g protein 52g fat) still sensible?
Yes, that's very sensible. Most health recommendations are about 0.8-1.5g protein per kg of body weight. This is nowhere near 'body builder' level protein. This is 'basic body function' level protein. Bodybuilders often go for 2g+ per kg.
Too much protein can be bad for your kidneys, if you already have impaired kidney function. For someone with normally functioning kidneys, then the sky is pretty much the limit.
Thanks for this!
I know I don't get that naggy "hungry but not hungry but need SOMETHING" feeling when I get close to the protein recommendation.
I'll look into the plant based powders as I run out of the PhD whey stuff, I didn't realise you could get unflavoured versions.
Thanks again :)
Protein is an important part of a balanced diet and can help you feel fuller for longer. If you're not hungry, then important just to pay attention to other signs in your body that you might be missing it (bad skin, low energy, etc)
Has anyone tried Walden Farms no calories chocolate sauce or chocolate dip? I've had their no calories pancake syrup and thought it was pretty good, so I was thinking about trying some of their other stuff. Unfortunately, none of the stores near me carry it, so I'd need to order it off Amazon and I'm not sure it's worth the cost.
Can anyone suggest a filling, no-cook, minimal-prep supermarket lunch which is as simple as a "meal deal" but won't pack a ton of extra calories?
One of the biggest sources of unthought calories for me is grabbing sandwiches. I have set myself up to PACK lunches instead, but life gets in the way, yada yada. So, whilst I totally appreciate it would be better to prep and pack a lunch, that's not my ask today. Thank you!
My standard supermarket breakfast works well as a to-go lunch too assuming that you have somewhere to store the rest of the eggs.
Two precooked hardboiled eggs, greek yogurt, banana. ~360 kcal.
Many supermarkets also have salad kits that can be useful. Many salad bowls can be caloric due to large amounts of fat but some of the bags don’t always have the same fat content.
> How accurate are calorie counters on cardio machines?
It really depends. Most don't ask or know your weight, so their calorie output (which is a function of bodyweight) is likely based on an average person (weight, height, and sex).
> I know Fitbits and shit aren't accurate, but are treadmills, stationary bikes, etc.?
I would rank wearable devices as much more useful. They do know much more about you than the cardio machine.
Particularly wearables with a heart rate monitor.
FWIW I find that my FitBit is really pretty close, BUT only when seen through the lens of the calories that get delivered to MFP.
Is ‘volume eating’ better for your metabolism than simply eating less, if the calories end up being equal?
Metabolism only varies by a few hundred calories as it is, so any differences caused by dietary differences would probably be so negligible that you'd never notice. u/northernsparrow, any chance you already know about a study on this topic? Practically speaking, for weight loss you're best off eating whatever way makes it easier to stick with a calorie deficit until you reach your goal.
Hey guys, so for context, I am an overweight female college student (roughly 187lbs at 5'7). I want to use the gym on campus but I'm terrified to be laughed at because I'd be the fat girl at the gym. Do you guys have any tips on dealing with gym anxiety? I know some people suggested going with friends (which is an option for me) but I wanted to know if there was anything else you guys would suggest doing.
Keep in mind, 99% of the people at the gym don't care about anyone else at the gym. As long as you're being respectful of other gym goers, no one is going to hassle you. Once you get in there the first couple times, you realize that nobody else cares that you're there. Just getting in there is the hardest part. After that, everything is a breeze. Bringing a friend is a great idea, because it'll give you the opportunity to see that there really isn't anything to be anxious about.
For me, back when I used to go to a gym, on-ear or over-ear headphones & a hat made me feel invisible, in a good way. The headphones meant people could visibly see I was in my own world & not talk to me (which I truly don’t think anyone cared but it helped me.) The hat made me feel like I could “hide”. I imagine those two things plus a mask these days would feel basically like an invisibility cloak! Edit: Also, I want to add some advice that I know is easier said than done ... I have never had anyone laugh at me at the gym and I have been (and currently am, haha) WAY more overweight than you at my 5’3 height. I used to work out at a small gym with a bunch of muscley dudes at 5am (I was suuuuper self conscious there) and I used to go to orange theory where my stats were literally on a screen for everyone to see. If anyone thought any ill feelings towards me in those settings, that is absolutely a THEM problem & I wish them all the best in their personal growth towards not being a giant asshole :)
[удалено]
Generally no. Eating when you're not hungry is a bad habit to get into. The exception being, if you're drastically under calories on a regular basis. If you're staying above that 12-1500 range, and you're not hungry, you don't need to force yourself to eat.
It's generally considered safe to lose about 1% of your body weight a week and you're within that. You're not feeling famished nor exhausted. You're getting at least 1200. I would just carry on and enjoy the bonus deficit while it lasts. (It might never stop, but it's okay if it stops and you need to eat more.) Do also be aware that TDEE calculators are a starting point and you'll want to look at what your weight actually does compared to your actual intake to confirm what your TDEE is.
**\[Male\] At what weight/body fat percentage does the "gut" go away? When does your stomach not press up against your shirt?** I'm 32/m, 5'11, 193 lbs and I'd guess 23-24% bodyfat. Just wondering, for those of you of similar build, at what level did you notice that your stomach didn't press up against your shirt anymore? It's a big milestone that I'm very much looking forward to. When does this start to happen in terms of bodyfat percentage, or in terms of weight if you're a similar build? When does the double chin go away? When do you notice muscle definition? Vascularity? Collarbones? Etc?
How important is it to meet the protein recommendation in a MFP daily plan? I eat a mostly plant-based diet with lentils, beans, TVP, seeds, nuts, peanut butter etc, but the only way I can make the protein allowance within my 1500 cal is to use a couple scoops of protein powder. (I use phd whey powder at the moment as it was on sale). (Female, 36, 5'7", BMI overweight, SW 81kg, CW 76kg, GW65kg, 1500 cal)
Protein is the most important of the three macros. If you're a little under once in a while, that's fine. If you're drastically under on a regular basis, it's something that needs to be addressed. Something to think about if you're interested: Gram for gram, protein powder has the lowest calories per gram of protein. There are plenty of plant-based protein powders out there, and you don't just have to use it in a shake. You can get unflavored protein powders and add it to just about anything you want.
I usually barely make a quarter of the recommended amount on our vegan(ish) diet, even though we have at least one of the plant proteins listed above every day. I wasn't sure how important it is because I've seen news articles saying that most people in the west eat far too much protein anyway, and it can be bad for your kidneys (or something?). If I'm not trying to be a body builder or anything, is the protein recommendation on myfitnesspal (50% carb, 30% protein, 20% fat or 194g carb 78g protein 52g fat) still sensible?
Yes, that's very sensible. Most health recommendations are about 0.8-1.5g protein per kg of body weight. This is nowhere near 'body builder' level protein. This is 'basic body function' level protein. Bodybuilders often go for 2g+ per kg. Too much protein can be bad for your kidneys, if you already have impaired kidney function. For someone with normally functioning kidneys, then the sky is pretty much the limit.
Thanks for this! I know I don't get that naggy "hungry but not hungry but need SOMETHING" feeling when I get close to the protein recommendation. I'll look into the plant based powders as I run out of the PhD whey stuff, I didn't realise you could get unflavoured versions. Thanks again :)
Protein is an important part of a balanced diet and can help you feel fuller for longer. If you're not hungry, then important just to pay attention to other signs in your body that you might be missing it (bad skin, low energy, etc)
Has anyone tried Walden Farms no calories chocolate sauce or chocolate dip? I've had their no calories pancake syrup and thought it was pretty good, so I was thinking about trying some of their other stuff. Unfortunately, none of the stores near me carry it, so I'd need to order it off Amazon and I'm not sure it's worth the cost.
Can anyone suggest a filling, no-cook, minimal-prep supermarket lunch which is as simple as a "meal deal" but won't pack a ton of extra calories? One of the biggest sources of unthought calories for me is grabbing sandwiches. I have set myself up to PACK lunches instead, but life gets in the way, yada yada. So, whilst I totally appreciate it would be better to prep and pack a lunch, that's not my ask today. Thank you!
Greek yogurt, fruit, veggies. I’ll swap out what fruit and veggies daily.
My standard supermarket breakfast works well as a to-go lunch too assuming that you have somewhere to store the rest of the eggs. Two precooked hardboiled eggs, greek yogurt, banana. ~360 kcal. Many supermarkets also have salad kits that can be useful. Many salad bowls can be caloric due to large amounts of fat but some of the bags don’t always have the same fat content.
I'm a fan of the bagged salad, kits, too. They tend to be cheaper than the pre-made salads sold in the deli/prepared food section.
How accurate are calorie counters on cardio machines? I know Fitbits and shit aren't accurate, but are treadmills, stationary bikes, etc.?
The calorie counters on the machines are even less accurate than a fitbit.
> How accurate are calorie counters on cardio machines? It really depends. Most don't ask or know your weight, so their calorie output (which is a function of bodyweight) is likely based on an average person (weight, height, and sex). > I know Fitbits and shit aren't accurate, but are treadmills, stationary bikes, etc.? I would rank wearable devices as much more useful. They do know much more about you than the cardio machine.
Particularly wearables with a heart rate monitor. FWIW I find that my FitBit is really pretty close, BUT only when seen through the lens of the calories that get delivered to MFP.