GraceJewelK- Журнал, 29 июн 24

You got this, you can do anything you put your mind too. Track your food intake by logging it here breakfast, lunch, dinner, and snacks. Increase your protein intake and health fats, just maintain accountability for what you put into your mouth. Be consistent and be patient; you will have plateaus on this journey. I plateaued early in my journey and I’m sure it will come again. Just remember it’s not a race, it’s a journey to a better, healthier life and you. 

Sometimes, if you think of it as a new way of living it helps to remove the sense of urgency.💙 

Day 18 of perfect eating. 3 pitiful pounds.  

2-3 months. Patience! Take your time! /// 2-3 месяца. Терпения! Не торопитесь! 

I got my first result after 10 days 

ya'll need to cheer up! You are making a huge change in your life and right now your body is acting like a toddler in trouble. One day you will wake up and be like "I feel great!" And get on the scale and BAM.....you'll be down 5 lbs. Stick with it~  

If I could share my zero cents worth. If I read your weight chart correctly, you're only needing to lose around 10 pounds. I wouldn't focus on the number unless there's something about that number. What you can do is record your body measurements. I use an app to keep track of mine. I can try and post a link if you'd like. Another is get a "scan" of your body. There are scales that give a general reading of your body composition. You may be at a good spot but just focusing on the number in the scale.  

My suggestion...walk 3 miles everyday...weigh and measure all foods..eliminate all added fats...fat makes you fat..do not eat flour and sugar..have a defined food plan with specific measurements...eat your meal at 4...nothing after that.. 

How do you define low calorie? Have you calculated (estimated) your activity adjusted Basal metabolic rate (BMR)? If yes, how much of a daily calorie deficit are you running below your BMR? You also need to walk at least 30 minutes a day and life weights for best results. 

Weigh yourself less often. The scale often belies your results. Water retention and added Muscle are often the culprit. How do you feel? That’s the true testament to your commitment.  

Your diet seems similar to mine. I usually (when actually following my preferred WOE) lose around 1 -2 pounds a week at the beginning, then maybe a pound a week. I usually am around 1000 calories a day, esting 2 meals a day doing IF. After many years of tracking weight and calories I know I can lose when I stay around 1000-1200 calories a day, maintain up to 1600 calories and if I go higher than that the weight creeps back on. But I am not active. My doctor said 40-50 grams of protein is plenty. When I told him I was aiming to get mlre protein than carbs and was eating eggs every day and aiming for at least 80 grams of lrotein I thlught he would have a stroke! He said with a diet that high in protein we'd need to start monitoring my kidneys. Everyone is different, if you have any health issues you should check with your doctor. For me, low fat is best for health issues. But focussing on lower carbs and plant basec carbs is probably goodfor all of us. 

pay attention to the small digital scale ..the big scale will take care of itself...its simple physics...the laws of physics have not been repealed.. 

+ 100500!!! Protein is very important. + physical activity. // Белок очень важно. + двигательная активность.  

Fritzy...your doc is correct..the human body does well on 21 grams of good protein..per the WHO...kidneys do well on low protein diets...proteins destroys kidneys...I have kidney failure 

These high fat high protein diets we are on now are just a reworking of the old Atkins diet which will kill your kidneys and your arteries..best diet is low fat vegan...and exercise.. 

Fritzy 22 . Your doctor is cheating. Protein needs 1.2 grams per 1 kg of weight. Read Alan Aragon. // Fritzy 22 . Ваш доктор - обманывает. Белка нужно 1,2 грамма на 1 кг веса. Читайте Алана Арагона.  

Grace the less weight you have to lose the more difficult the process can be for most people. That’s because you are already eating within a healthy caloric range. Weight loss will be slower because you can only reduce your calories so much and still meet your nutritional needs. Slow weight loss in the long run is more sustainable and helps to eliminate the yo-yo weight fluctuations. I would prioritize choosing foods that benefit long term health objectives. Less processed foods, more plant based, more lean meats, healthy fats, healthy grains. Make that your daily mantra but allow yourself to eat other foods at certain events. For example holidays, vacations, meals out, etc. I believe the healthiest long term plan is to get 25% calories from protein, 25% calories from fat and 50% calories from carbohydrates. Lastly….exercise should never be thought of as a way to lose weight or burn calories. It’s what you do to maintain and increase strength and muscle which includes your heart muscle.  

I am getting at least 10,000 to 15,000 steps day this is with a added walk. I have noticed I am getting stronger and I am upping my weights, this is a goal I wanted. I dont eat a ton of processed foods. maybe less fat? or will it come in time? I only want to lose 10lb of fat to see muscle definition  

Also remember working out builds muscle causing weight but it will shift. Give it 1 to 2 weeks to shift. Also if body feels like the change is drastic it will preserve as a protection factor. You are doing great 👍🏼 the results will come. 

With increased exercise and steps your weight loss may slow (IMHO), because you are adding muscle (which weighs more than fat). My sons are into weight training and protein shakes. Works for them, but I am OLD! I ended up doing my own research on the interweb (Cleveland and John Hopkins). They indicated for my age and activity .8-1.0 grams of weight per kilo. You can search "How much Protein do I need?" on their sites. Look for the results in the mirror and in "clothes fit"! Cheers