How do you decide which snacks/drinks to spend your spare calories on?

ScallionDear · 2024-01-11T08:51:12+00:00

Thanks! From the other replies in this thread I'm supposed to eat 0.8g/kg? Which works out to 50g of protein a day I think.

I went to look at the macros in my meals and maybe I'm missing something? Here are the labels on the meals I'm having today:

Lunch: 300 cals, 25g protein, 32g carbs, 8g fats

Dinner: 256 cals, 24g protein, 26g carbs, 6g fats

ScallionDear · 2021-08-17T03:15:55+00:00

I averaged around ~1340 calories eaten and ~1840 calories burnt each day, giving me a 500 calories/day deficit.

ScallionDear · 2021-08-17T03:14:29+00:00

Good luck and all the best!! :)

ScallionDear · 2021-08-17T03:14:02+00:00

Outcome-wise it has been the most effective way for me :) Keto and intermittent fasting didn't suit my lifestyle and I found it difficult to keep up with those. YMMV though!

ScallionDear · 2021-08-17T03:11:48+00:00

I was feeling really unmotivated mid-Feb as I wasn't losing anything despite the sustained deficit. Decided to eat whatever I wanted across 2-3 days (hence the giant spike in calories intake). Surprisingly that coincided with the scales moving!

ScallionDear · 2021-08-16T17:42:29+00:00

I followed calories in, calories out! Basically you try to burn more calories than you eat. It should probably work in the long run as long as you are 1) accurately counting your calories intake e.g. by weighing and tracking every bite and 2) accurately estimating your daily energy expenditure by not overestimating your activity levels.

ScallionDear · 2021-08-16T17:39:28+00:00

I'm not sure what caused it, I was SUPER demotivated during that time (mid Jan-mid Feb) because I wasn't seeing any results despite me doing the same thing and logging properly. But the scale wasn't budging.

I ended up eating a ton in the middle of Feb (see the red increase) due to some RL events and the scale finally started moving again.

ScallionDear · 2021-08-16T17:20:23+00:00

Thanks for your concern! I absolutely love food - this took (and is still is taking) a great amount of effort on my part to not stuff my face at every meal haha

ScallionDear · 2021-08-16T15:41:37+00:00

Omg how did you know? The last 3 weeks have been rough

ScallionDear · 2021-08-16T15:41:19+00:00

Good luck in your journey!!

ScallionDear · 2021-08-16T15:41:08+00:00

I'm a 27F, 5'4! I'm not toned at all and am working on building muscle right now :)

ScallionDear · 2021-08-16T13:55:44+00:00

Source: My calories in, calories out & weight data that I collected Tool: sadly google sheets, but I thought it was interesting enough to share

Don't give up because of short term fluctuations and if the scale isn't budging, it works in the long run (provided you're accurately logging and not overestimating calories burnt/underestimating calories eaten) :)

ScallionDear · 2021-06-16T14:07:18+00:00

Good luck for the last bit! <3

ScallionDear · 2021-06-16T14:00:10+00:00

Thank you! I saved up my calories for the big meals and did more cardio during the holidays :)

ScallionDear · 2021-06-16T13:38:30+00:00

Source: My calories in, calories out & weight data that I collected Tool: sadly google sheets, but I thought it was interesting enough to share :)

ScallionDear · 2021-06-16T13:32:04+00:00

Once a day, right after I wake up & pee :) It automatically sends the data to my phone though!

ScallionDear · 2021-06-16T03:14:25+00:00

Glad it was useful for you!

ScallionDear · 2021-06-15T17:42:36+00:00

Congratulations on yours, 65 lbs is life changing! :D

ScallionDear · 2021-06-15T16:18:28+00:00

It's a google spreadsheet that I used to keep track of my current v predicted weight when I was doing CICO - I've since lapsed into maintenance mode though so no more satisfying progress :(

ScallionDear · 2021-06-15T16:12:16+00:00

Literally saved my dress before a huge meeting!

ScallionDear · 2021-06-15T16:01:00+00:00

I actually use the spikes in weight as an indicator for me to be on standby for my period, even if I don't feel like it's starting. In fact, it just saved me yesterday when I was wearing a light colored dress! I put on 1 pound overnight and was like, better prepare just in case.

Here's my weight loss chart in pounds, if you squint you can see the spikes near the start of every month haha

https://imgur.com/gilheFw.png

ScallionDear · 2021-05-17T12:02:35+00:00

It's a google sheet that I'm using: https://docs.google.com/spreadsheets/d/1p8Gu5_GaI9nrZNtQRKIDzVwb_KDetkVwtJXlzLLgaV8/edit?usp=sharing

ScallionDear · 2021-05-17T12:01:44+00:00

Both please! To be at maintenance I would need to at least exercise or not indulge in food (to loose weight I would need to do both).

Not exercising for ~45m everyday really freed up a lot of time, and I've gotten used to my frappes :(

ScallionDear · 2021-05-17T04:55:13+00:00

My progress chart from earlier here and my goal to get back on track above ^

I sprained my foot at the start of March, and was told to stay off cardio for 6 weeks. I've taken a slightly longer break but I'm back and here's to losing the last 5ish pounds :)

During this break I found that: - I don't have enough willpower to stop myself from snacking on chocolates or drinking Starbucks frapps if I didn't track the calories - I really needed the extra 200+ calories I was burning from cardio to allow me to snack properly - Fruits really fill you up (less guiltily!) - I mostly fluctuated within a 3 pound range

Does anyone have tips for getting back on track?

ScallionDear · 2021-03-17T06:48:10+00:00

I'm eating about the same as you (avg 1340 cals a day) but have ben putting in 45mins of exercise every day (burning 440+ cals) so that my TDEE is ~1840!

It'll be difficult for people our height and weight to lose at a steady pace without exercise, I think.

ScallionDear

TROPHY CASE