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Up a little bit. I have been weighing all my food. I'm at at a calorie deficit average 2100 cal./day Recommend 2300/day by app for weight loss. my maintenance weight is 2800. should be losing as I'm in a calorie deficit. walking and exercising a bit less last two weeks. but still at least 500 cal. deficit a day. next to weeks will try to do 30 minutes exercise a day and keep calories at 2000-2100/day. I'm not giving up. My metabolism may be changing (slowing down) and I may be holding to much water as sodium intake is high I have been eating a few potato chips last week as part of my 2100 calories/day. maybe reweigh tomorrow.
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107,6 кг
Потеряно до сих пор: 5,1 кг.
Еще предстоит сделать: 7,8 кг.
Следовательность диеты: Достаточно Хорошо.
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1898 ккал
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Жир: 69,72г | Белк: 101,32г | Углев: 215,58г.
Завтрак: Nature Valley Crunchy Granola Bars - Oats 'N Honey, Orgain Simple Plant Protein Powder Creamy Vanilla, Kirkland Signature Unsweetened Almond Milk. Обед: Dole Organic Bananas, Fritos Original Corn Chips, Corn Tortilla, Chicken Breast, Tillamook Medium Cheddar Cheese, Orgain Simple Plant Protein Powder Creamy Vanilla, Orgain Organic Simple Plant Peanut Butter Cup Protein Powder, Betty Crocker Chocolate Chip Premium Muffin Mix, Egg. Ужин: Lay's Classic Potato Chips (28.3g), Orgain Simple Plant Protein Powder Creamy Vanilla, Orgain Organic Simple Plant Peanut Butter Cup Protein Powder, Chocolate Chip Premium Muffin Mix, Egg, Green Cabbage, Tillamook Medium Cheddar Cheese, Corn Oil, Penne, Daisy Light Sour Cream, Chicken Breast, Corn Tortilla. Перекус/Другое: Pure Alaska Omega 100% Natural Wild Alaskan Salmon Oil Omega-3, BodyArmor Fruit Punch Super Drink (16 oz). подробнее ...
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2845 ккал
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Упражнение:
Гимнастика (Тяжелая, Например Отжимания) - 10 минуты, Ходьба (Умеренная) - 5 км/ч - 20 минуты, Отдыхать - 13 часа и 20 минуты, Спать - 10 часа, Растяжения (Йога) - 10 минуты. подробнее ...
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Набралось 0,2 кг за Неделю
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 Комментария
I pretty much agree with all the above. First thing that struck me was how low your protein intake is. Ive just recently switched to body fortress premade protein shakes. 40 grams protein. 180 calories. That helps. You can do 2 of those a day and be at 80 so a great bang for the buck. Don’t forget egg whites for protein as well. Salt is the killer. I love love salt and trying to dial it back or eliminate it has been a challenge but i turned on the sodium counter on fatsecret and that was eye opening. And now im doing better with that. The takeout food while may taste delicious is probably the biggest challenge. I dont really cook so i dont have a suggestion for a replacement but like Russell said, try to avoid food prepared by others if you can. I didnt go out to eat in a restaurant till quite recently because i didnt want to derail my progress. Second time i did i ordered quite healthy halibut, fresh vegetable and jasmine rice and i cut my fish and rice in half and took home for dinner that same evening. Guess what, next day i was up nearly 2 lbs. now i know it wasn’t calorically driven it was the sodium but took my almost 4 days to flush it out and that was disheartening to me. Consider all your food intake and best wishes on your journey. Joe gave you wonderful considerate advice as well. So many people on this forum have a vast amount of knowledge that can help you on your journey. Take care.
07 июл 23 написано членом: Yearofhealth2023
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Nice to meet you too Joe thanks for taking the time to talk with me.
Russell thanks for your good info I take your words seriously and definitely agree.
Year of health great tips on protein and salt I will use.
And to everyone I appreciate the kind encouragement you have given me.
08 июл 23 написано членом: Tuktusong
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