Exercise & Weight Loss Nutrition advice please

red42897
on 3/24/16 5:28 am, edited 3/24/16 5:31 am
VSG on 08/20/12

Firstly, if anyone who is exercising regularly wants to be my friend on myfitnesspal I would be very appreciative to see your food diaries and what's giving you success.  I started the gym about 7 weeks ago and my weight loss has really slowed down since then.

 

I am looking for advice on what I need to tweak to get this ball back rolling. I lost 35 pounds whi*****luded some regain and then started exercising and it has just barely made a weight loss difference as opposed to losing about a .75 - 1 pound a week or so prior to that.  

So I am getting at most 1000 calories per day, 50 carbs max, and averaging about 55 - 60 grams of protein. I drink at least 100 ounces of water.  I am 3.5 years post op.  Do I need to increase protein, eat even less carbs?  Help! 

 

I will probably add a protein shake back in, I just bought Designer Whey because I have liked it in the past but tried it again and it's not good to me. I think they changed the formula. :(  

 

I have 18 more pounds I want to lose.

 

Please friend me on Fitness Pal if you're comfortable. It's emily42897.

 

Thanks! 

 

Emily

tni524
on 3/24/16 7:15 am

Hey Emily,

 

I'm not on MFP so i can't friend you but I would suggest taking your carbs down lower.  I'm trying to get these last 15-20 lbs and I've had to really go back to the basics of low to no carbs.  I was originally on 20 carbs or less a day. I've since been lax on counting carbs but will be adding that back to get these last few off.  Hope this helps. 

HW:245 SW:230 (2/23/15) M1:-18 M2:-9 M3:-13 M4:-5 M5:-10 M6:-8 M7:+2 M8:-7 M9:-3 M10:-6 M11:+3 M12:0 CW:149

 

 

cnanny
on 3/24/16 7:25 am

Hey Emily!

 

I have not had my VSG done yet, should be this July.  However, I would be glad to add you on MFP.  I'm not sure how much you could learn from me since I am just beginning this journey, but it would be nice to have someone else on MFP besides my cousin LOL.

 

Chelsy :)

red42897
on 3/24/16 9:17 am, edited 3/24/16 2:20 am
VSG on 08/20/12

Would love to, Chelsy! :)  

cappy11448
on 3/24/16 7:44 am

When you start exercising, there is some water retention from the swelling of the muscles that are being strengthened, and that extra water can mask the weight loss.  So you may be doing better than you think. 

In weight loss mode, I kept my carbs lower than 50.  I tried to keep them below 25 g/day.  People have different sensitivities to carbs, so cutting the carbs may or may not help, but its worth a try.

Other than that, I'd say you are doing all the right things.  I suspect you'll start seeing the weight loss soon.

Carol

    

Surgery May 1, 2013. Starting Weight 385,  Surgery Weight 333,  Current Weight 160.  At GOAL!

Weight loss Pre-op 1-20 2-17 3-15 Post-op 1-20 2-18 3-15 4-14 5-16 6-11 7-12  8-8

                  9-11 10-7 11-7 12-7 13-8 14-6 15-3 16-7 17-3  18-3

     

Sparklekitty, Science-Loving Derby Hag
on 3/24/16 7:51 am
RNY on 08/05/19

Most folks need to eat 600 -800 calories to lose; 1000 - 12000 is maintenance.

Sparklekitty / Julie / Nerdy Little Secret (#42)
Roller derby - cycling - triathlon
VSG 2013, RNY conversion 2019 due to GERD. Trendweight here!

red42897
on 3/24/16 9:23 am
VSG on 08/20/12

Thanks for the calorie info, Julie. Can you give me some thoughts on what you eat in a day? I need to figure out how to get my protein in and keep it under the calorie count. 

Sparklekitty, Science-Loving Derby Hag
on 3/24/16 9:50 am
RNY on 08/05/19

There's usually a "what are you eating today?" thread on the forums, that's a great place to get ideas.

More or less, it's nothing but solid protein with MAYBE a bite or two of veggie or non-meat at the end. I've been eating more than this lately, but this was pretty typical during the big loss phase.

Breakfast: 2 small turkey sausage patties (73 cal, 6g protein)

Snack: 8oz skim milk (90 cal, 9g protein)

Lunch: tuna salad w/ light miracle whip (90 cal, 14g protein)

Snack: string cheese with salami (150 cal, 12g protein)

Dinner: grilled chicken and a few green beans (160 cal, 21g protein)

Snack: greek yogurt (80 cal, 12g protein)

Total: ~650 cal, 74g protein.

Sparklekitty / Julie / Nerdy Little Secret (#42)
Roller derby - cycling - triathlon
VSG 2013, RNY conversion 2019 due to GERD. Trendweight here!

red42897
on 3/24/16 10:51 am
VSG on 08/20/12

Thanks for this! I think I probably need to do closer to 800 - 1000 calories being 3.5 years out and having the 18 left to lose, but I like the ideas. Thanks so much!!! I appreciate the feedback!

(deactivated member)
on 3/24/16 10:02 am

As far out as you are I think that 600-800 calories might be a challenge. I think if you aim for 800-1000 calories per day that might be more reasonable. 

I also think your macros are off. First, your protein is way low, in my opinion. I think you should be getting 80-100 grams per day. Lower your carbs to 30-40 grams per day. Don't bother counting fat, that's going to make up the rest of your macros. Fat won't make you fat. It will keep you sated. 

Typical day for me (losing regain -  I'm a 52 year old guy who works out regularly):

Protein Shake made with almond milk - 185 cals, 30 grams protein

snack (I always plan for it, but most of the time skip it) - hard boiled egg or 2 oz grilled chicken breast - 70 cals, 7-15 grams protein

3 oz protein, 1/2 cup veggie, 1 tsp grass fed butter - about 170 calories, 22 grams protein

snack - almonds (1/2 oz), egg or meat - 150-200 calories, 9-16 grams protein 

dinner - repeat of lunch, sometimes with a salad and dressing - 200-250 calories, 20+ grams of protein

snack - 3/4 cup Greek yogurt, 1/4 cup blueberries, 2 tsp chopped pecans, 1/4 cup whipped cream - 180 cals, 18 grams protein

On the low side that's about 955 calories, on the higher side 1050. However, to be honest, I allow myself 1200 calories per day. that gives me some flexibility depending on my hunger. The extra calories are usually given over to healthy fats - avocado, olive oil, peanut butter. Those help me stay satisfied. 

At over 4 years out I do experience mild hunger. I also have found that hard core "dieting" and deprivation does not work for me, so I have had to eek out my own modified WL program. Still high protein and low carb, but with some more flexibility with fat and calories. 

Hope that helps a bit. 

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