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Weight History
showing entries 51 to 55 of 184
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12 August 2014
Hello Tuesday and fat secret friends! Tip time!
I wanted to list the things that I think contributed to me meeting my weight loss goals in hopes that it may help someone else. And please remember, this is what has worked for ME, your mileage will vary. I will post one tip per weekday.
Tip 13 of 25
When logging food in fat secret, do it in a way that helps you reach your goals. If you are trying to lose weight then always overestimate the amount of food you log just a little bit. For example, if I have a piece of chicken and I don’t have a way to weight it, I take my best guess at how much it weighs then I add an ounce or so to ensure that I am not overeating. If I am trying to gain weight then I will underestimate the foods I log in fat secret. Of course measuring or weighing everything you eat is the best method of logging food but it isn’t always practical which is why I created this tip.
(4 comments)
11 August 2014
Monday, Monday Monday.... I hope everyone is making the most of it!
I wanted to list the things that I think contributed to me meeting my weight loss goals in hopes that it may help someone else. And please remember, this is what has worked for ME, your mileage will vary. I will post one tip per weekday.
Tip 12 of 25
Try to hit your protein target every day. It is important for muscle retention while you are dieting and eating at a calorie deficit. The more muscle you have, the more calories your body can use. Everyone knows that the more calories you can burn, the more weight you can lose. Muscles consume calories. More muscle equates to a better metabolism. It’s that easy. If your diet causes the loss of muscle mass it will be more difficult to continue weight loss.
If you are weight training and trying to build muscle mass the recommended intake is around 1g (some say 1.2g) per pound of lean body mass (target weight).
If you are not weight training you could target the UDSA MINIMUM recommended amounts of 65g for men (@156 lbs) and 46g for women (@110lbs)or .42 x bodyweight.
In my opinion this number is a little low if you are dieting and could cause you to lose some muscle mass while eating at a calorie deficit. A better calculation would be to consume around .6-.8 of your target body weight.
Examples:
Current body weight: 175lbs
Target weight (Lean body mass): 155lbs
I don’t work out
155 x .6 = 93gr of protein per day
or
155 x .8 = 124gr of protein per day
Then we can conclude that someone who does not work out and has a target weight of 155lbs should consume between 93-124g of protein per day.
I work out to build muscle
155lbs x 1 = 155g of protein per day
or
155lbx x 1.2 = 186g protein per day
Then we can conclude that someone who works out to build muscle and has a target weight of 155lbs should consume between 155-186g of protein per day.
Excess protein will not harm you unless you go way over the recommendations for an extended period of time.
Try to limit the consumption of protein to around 30g at a time. Then wait at least 3 hours before consuming more protein. Exceeding this could cause the protein to be converted to glucose (sugar) by the liver.
There are many protein supplements out there. Whey protein is probably the most popular supplement. For you vegan types, pea protein is an excellent source.
My point is that your muscles are very important to your overall health. Eat enough protein to maintain or grow your muscles!!!
(5 comments)
08 August 2014
Happy Friday! It's tip time again!
I wanted to list the things that I think contributed to me meeting my weight loss goals in hopes that it may help someone else. And please remember, this is what has worked for ME, your mileage will vary. I will post one tip per weekday.
Tip 11 of 25
Have an easy “go to” meal that fits your diet. Ensure that you always have the ingredients for it at home. This way, when you can’t find a healthy choice or don’t feel like preparing a large meal, you can fall back on your “go to” meal instead of making bad food choices. My “go to” meal is an omelet. I always have eggs, butter and cream on hand and since you can put almost anything in an omelet your set to go with just the main ingredients. Do you have a go to meal?
(11 comments)
08 August 2014
I am kind of excited today. I am quickly approaching the one year mark of starting this new lifestyle. I have my first checkup with the doctor scheduled for later this month. I am very curious to see my lab results. On top of that, today I am now 42 years old. I feel better than ever before. That is the best gift I could receive. Now on to the serious stuff….
173.4 lbs (down .6lbs)
107/65 Blood pressure
62 Pulse
109 Blood sugar
I am not going to post a body fat % today. Something is not right about my measurements because the results are a little low compared to what I see in the mirror. The good news is that I am on track with my macros right now. So far in August I have averaged 2855 calories. My target is 2800. I still lost a little weight but I am not going to make any changes right now since my measurements show that my waist has shrunk and I have gained mass in my thighs and hips which is from all the barbell squats I have been doing. I also showed an increase in my arm size which is also exciting.
I hope everyone has a great Friday. I’ll post my regular tip later today.
Weigh-in:
173.4 lb
lost so far:
0.6 lb
still to go:
3.4 lb
Diet followed reasonably well
(14 comments)
losing 4.2 lb a week
07 August 2014
Weigh-in:
174.0 lb
lost so far:
0 lb
still to go:
4.0 lb
Diet followed N/A
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