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PCOH051610's Photo PCOH051610 Posts: 6,883
10/15/19 9:38 A

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You've gotten some great replies here so I hope you figure out what works for you. I'd like to thank Daniel for pointing out that website


Susan
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-JAMES-'s Photo -JAMES- Posts: 13,985
10/14/19 11:23 A

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DKATE991,
to focus on both nutrition and calories, ... have a look at the website "nutritiondata", it has both generic things like broccoli, and brand name things like cheerios.

Do you have a digital scale to weigh your portions. I do, with a reset button so I put the plate on it, push reset, weigh a food, push reset and can weigh all the things on my plate.

Let's say among other things I eat 150 grams of steamed broccoli. I find this page on that site:
nutritiondata.self.com/facts/vegetables-an
d-vegetable-products/2357/2

Set the quantity to 100 grams, ... do a little math ...
52 calories, 10.7 grams of carbs ... and 162% of my DV, Daily Value, or vitamin C needs. I'm done for vitamin C. No need to eat oranges to get my vitamin C for the day, as that did it.

This is how you can focus on nutrition, look at the DV in the many nutrients on a food item on that site.

If you look at sugar on that site, you will see it has zero, or very close to zero of any nutrient, it's all calories, nothing more. It takes work, it takes learning, but after a month of paying attention I'm sure you will find the knowledge will shape your decisions on what to eat.

Edited by: -JAMES- at: 10/16/2019 (00:34)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (316,810)
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10/13/19 4:54 A



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@-JAMES- - 1800 calories COULD be too many. I am one where my maintenance calories is 1600 - any more and I will gain.

To the OP - given your current weight, unless you are short, you might already be at your body's sweet spot. (certainly that photo of you looks really good, if that is a current one.) If your ticker is accurate and if you ARE overweight, it is quite likely you are overweight by less than you want to lose. The closer a person gets to their body's ideal weight (not the weight that we just decide on) the harder it is to drop. I am slightly over your weight at 5' 5 1/2 " and my BMI is slightly into the overweight category, but my Dr doesn't want me to lose any more weight. It isn't all about having a low(er) BMI/weight.

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DKATE991's Photo DKATE991 SparkPoints: (19,171)
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10/11/19 12:29 P

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I need a way to focus on both, nutrition and calories

PATHFINDER52's Photo PATHFINDER52 Posts: 766
10/10/19 6:32 P

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Sounds like you're running yourself ragged!
Take a deep breath, ask yourself what you really need (right now).
Imagine that genuinely taking care of yourself (loving yourself) will nurture you toward the healthy weight you want.

If you're inclined to read, try Just 10 LBS, by intervention specialist Brad Lamm who brings a fresh eye to weight loss, focusing not on the what of eating, but on the how and why.

Wishing you all the best -- be gentle on yourself!


The fact that I can plant a seed and it becomes a flower, share a bit of knowledge and it becomes another's, smile at someone and receive a smile in return, are to me continual spiritual exercises.

-- Leo Buscaglia


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GOODFELINE's Photo GOODFELINE Posts: 3,438
9/20/19 4:38 P

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Adding more activity if you're not eating enough won't help kickstart weight loss, and can even make your body hold on tighter to the weight you've got. You need the fuel for your activity - just like a car, you can't run on fumes. If you're adding more activity you need to add more fuel. Try upping your calories and you might find that weight start to trend downwards. I know my sweet spot is around 1600/day.

"There is no right or wrong, tomorrow only comes for those with the power to overcome the challenge." - Asteroth, Catherine


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-JAMES-'s Photo -JAMES- Posts: 13,985
9/19/19 12:33 A

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I'm with SPARK_MERL,
lower calories is not the way to go, well not too low. I'd aim for 1800.

Loosing weight is all about what you eat, ... well probably 5% is exercise, so mostly food.

I look at food in terms of nutrition per calorie eaten. So sugar, which is all calories, and has no nutrients of any kind is a big waste. So cut anything sweet.

One can even compare nutrients. Say vitamin C. Green peppers have about 4 times the vitamin C that oranges have (per calorie eaten).

I'm around a lot. ... Focus on nutrition, not just calories.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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DANA779 Posts: 23
9/18/19 1:34 P

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Hi;
I can track from breakfast to the time I get home but then dinner with the family gets complicated and I can't list all of the ingredients lol.
I probably don't eat enough calories according to the counter but feel guilty if I do. I think I need to combat the age issue with more activity, hopefully that will kick something into gear.

Thanks for the pep-talk!



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SPARK_MERLE's Photo SPARK_MERLE Posts: 9,260
9/18/19 12:36 P

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Hi Dana!

Are you tracking your food? How many calories are you eating on average each day? If you are not eating enough (generally a minimum of 1200 calories per day), that can actually slow down your weight loss.

I am sure with a few adjustments, you will see the scale start to move again. Yes, metabolism changes as we age and it may not be as easy; but, you can still do it!

Spark_Merle

~ Merle

"I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do."
Edward Everett Hale
DANA779 Posts: 23
9/18/19 11:39 A

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A few years ago, I lost 15 pounds to get to a healthy, happy weight. I've since found my love, gotten married, comfortable and gained the weight back.
Recently, I lost 5 pounds and immediately put it back on, endless cycle going nowhere. I need motivation and a program to push harder and get healthy again. Any ideas?
I eat hard-boiled eggs and fruit for breakfast, salad with chicken for lunch, no sodas, cut cheese/cream sauces, fast food, desserts. I'm at the gym 3+ times a week; 90+ minutes cardio/week + strength training. The scale is not moving!!!
I know as age creeps on, it gets harder to lose but this is getting ridiculous! Help!



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