Post-loss psychological state

mastersync · 08:29 AM

Quote:

Originally Posted by maleficent

Start with fixing one meal at a time...

What do you currently have for breakfast?

What's available for you to have?

I'd start with fruit - maybe a yogurt or hard boiled eggs for protein and some whole grain cereals.

Try breakfast for a few weeks then move on to fixing lunch then the big kahuna - dinner

I usually have rice with eggs or nuggets for breakfast, but I will usually just eat the nuggets or eggs to avoid the rice.

I have many frozen foods available but my mother cook meals from the scratch and I will usually avoid that too as I do not know their nutrition weighs/cals.

Fruits, I eat oranges, alot. Maybe 3 oranges in one day.

I will try to include yogurt in my next meal, thanks maleficent.

Quote:

Originally Posted by maleficent

Thanks bud.

My diet is fairly repetitive but works for me... I take in about 2000 cals a day but that is still a caloric deficit with my BMR and daily activities.

Oatmeal is GREAT, rolled oats pretty much. There are even ones out there called Weight Smart Oatmeal, perfect stuff.

Peanuts, Almonds... I weigh everything out, so I have a serving of those at least once or twice a day... becareful those add up quickly at 170 cals for 28 grams. But they are a GREAT source of fat.

I make my own chili or turkey sandwich on whole grain breads and 2% cheese. Low fat yogurt, low fat cheese sticks, carrots for lunch.

94% fat free popcorn is a GREAT whole grain treat, 210 calories for the whole bag.

Kashi Cereal has a lot of good choices, I like their Original Go Lean or Go Lean Crunch... great sources of fiber which you need, with a bit of skim milk.

These are just SOME examples of the stuff I eat everyday, I know Mal has a ton of great foods she eats too.... <cough YUCK cottage cheese cough>

I never oatmeal appetizing, just from the looks though, I have to try it sometimes.

Yes, I gotta replace my breakfast with cereals so I don't feel to guilty eating more.

Is 1500 good enough for me ? I do a little weight-lift at home everyday to make sure I feel good.

Thanks Darth Va..Pooh.

Darth Pooh · May 6th, 2008, 08:25 AM

Quote:

Originally Posted by maleficent

Peanut butter and apple or banana w/ some cinnamon ona whole grain tortilla is a great to go breakfast -- filling, protein, fiber -- lots of good stuff..

OOOOH...sounds GOOD. My girlfriend takes in a PB and J sandwich for breakfast every morning. 200 calories and she loves it... it's like she is 5 again. Because if she has enough calories in the evening for a snack, she'll eat it again.

I keep forgetting you are also 16, so what is available to you is more important as well.

Darth Pooh · May 6th, 2008, 08:26 AM

Quote:

Originally Posted by mastersync

I usually have rice with eggs or nuggets for breakfast, but I will usually just eat the nuggets or eggs to avoid the rice.

I have many frozen foods available but my mother cook meals from the scratch and I will usually avoid that too as I do not know their nutrition weighs/cals.

Fruits, I eat oranges, alot. Maybe 3 oranges in one day.

I will try to include yogurt in my next meal, thanks maleficent.

I never oatmeal appetizing, just from the looks though, I have to try it sometimes.

Yes, I gotta replace my breakfast with cereals so I don't feel to guilty eating more.

Is 1500 good enough for me ? I do a little weight-lift at home everyday to make sure I feel good.

Thanks Darth Va..Pooh.

Have you used an online calculator to calculate your BMR? That is the amount of calories you would need just to pump blood and oxygen in your body if you stayed in bed. Plus you walk around and do other shit... so that adds.

maleficent · May 6th, 2008, 08:29 AM

Quote:

I have many frozen foods available but my mother cook meals from the scratch and I will usually avoid that too as I do not know their nutrition weighs/cals.

here's a novel concept for a teenager -and I'm not tryin to be sarcastic here -just honest..

TALK TO YOUR MOM...

Tell her what your goals are and ASK her what she's cooking - or help her in the cooking and tell her that you want to eat healthier... it wouldn't kill the entire family to eat healthier as well -and what she's cooking is goin to be far better for you than processed stuff...

mastersync · May 6th, 2008, 08:51 AM

I do talk to her and she even said I'm getting too skinny. Damn.

Yep, my BMR is 1799. No wonder I feel lightheaded everytime I stand up from a sitting position.

Darth Pooh · May 6th, 2008, 08:54 AM

That's funny... so do I. It usually happens in a caloric deficit.

So you maintenance would be somewhere around 2200 if you just pretty much did a desk job. More if you worked out too... but I'd slowly work up those calories. I wouldn't go from 1000 to 2200 in a day. Add about 200 - 300 calories a week. Should work fine for you.

mastersync · May 6th, 2008, 09:03 AM

Alright, would there be a weight gain when I stop exercising and still eat around 2200 a day ?

I'm now 70kg and 175cm short. If I was to exceed 75kg anytime, my school would force me to enter the Trim and Fit club.

Darth Pooh · May 6th, 2008, 09:21 AM

Quote:

Originally Posted by mastersync

Alright, would there be a weight gain when I stop exercising and still eat around 2200 a day ?

I'm now 70kg and 175cm short. If I was to exceed 75kg anytime, my school would force me to enter the Trim and Fit club.

Trim and Fit club? Cute.

2200 a day is if you pretty much didn't work out. But this isn't an exact science and you need to always TWEAK and play with the numbers... 2200 is a good start point, if you gain at 2200 while not working out, I'd say you need to reduce that number of 2200 to say 2100... again, not an exact science. But give things at least 3 - 4 weeks when you change something, the body often plays "catch up" with itself.

maleficent · May 6th, 2008, 09:40 AM

Quote:

Originally Posted by mastersync

Alright, would there be a weight gain when I stop exercising and still eat around 2200 a day ?

I'm now 70kg and 175cm short. If I was to exceed 75kg anytime, my school would force me to enter the Trim and Fit club.

Why would you stop exercising? I'm not sayin you should exercise 10 hours a day - but moderate exercise is good for you - and should be done for the rest of your life.

Bumping your calories gradually shouldn't cause too much of a weight gain - and it will even out... just pay attention to it...

mastersync · May 6th, 2008, 07:57 PM

Ok! I'll do it slowly by increasing 300 calories per day and choosing healthier foods. Thanks all for the advice and support!

mastersync · May 7th, 2008, 06:48 AM

Sorry for the double post. But this is how I am doing today, is it okay ?

http://i59.photobucket.com/albums/g3...Untitled-1.png

Darth Pooh · May 7th, 2008, 07:11 AM

Much better in terms of calories.

You will find that as you up the calories you will feel much better too. You will slowly come out of starvation mode. Keep that up for about 1 week, than add 300 more... it will be hard at first, but then you will find it is easier said than done

I struggle with 2100 calories a day. Since I've been working out more, it doesn't feel like enough and I should probably bump it up to say about 2200.

mastersync · May 7th, 2008, 08:08 PM

Yeah... I'm going to add more fruits and veggie. I'm feeling better now and no more ligtheadedness everytime I stand up.

Just curious, how tall are you Darth ?

Darth Pooh · May 8th, 2008, 10:55 AM

5'11" and some change. In the calculators I put in 5'11" tho... just for sake of ease.

Post-loss psychological state

Often poor nutrition is at the root of accumulating unnecessary pounds. Many people reach their target weight without starving or depriving themselves — just through changes in their diet. Meet with people who have successfully lost weight through he

Post-loss psychological state