Small steps and change things up ask me anything to make you still have the foods you love! Try Cauliflower crust or pitas with light mozz cheese! Add chicken for protein!
Remember, dont eat the Tub in one sitting! Coz its very easy to do lol 
I easily do it so it defeats the purpose of cutting backā¦ Let me know how you like them 
Iāve decided that I need to reign in my health. I used to be meticulous about my intake and output. I literally have years worth of data until about 2 years ago. I became too sick to care. Iām doing better and have gained about 15lbs of fat this year and I think I will feel better if I take ten of those off.
Right now Iām not doing anything crazy. Iām keeping my kcal intake/day between 1800-2000kcal and keeping my carbohydrate intake around 100g/day and loosely keeping my macros at 20/20/60 (c/p/f). Iāve lost about 3lbs this week, but some of it is likely bloat/water weight.
Iām also doing an hour of stretching / rolling / fundamental movements a day. Iāve really let that slide and Iām a lot more stiff than I used to be. I think thatās really affected my overall health.
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So weight loss was going just amazing!! Then last Friday I twisted my ankle really bad while walking my puppers. Nasty fall!! As soon as I fell I could feel myself ready to pass out from the shock. Fortunately I called for help before I passed out!!
Anyways, long story short, I didnāt break anything but Iām not getting any steps in. And Iām not able to stand long enough to cook healthy foods so itās a lot of convenience crap.
My weight went up 2.5 lbs in about as many days. 
. Iām telling myself it isnāt real weightā¦likely just water retention/bloatā¦but it is still demoralizing.
I really need to get back on track again.
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Iām on about 1200 a day and Iām still struggling to see properly loss ā¦ I keep fluctuating between 72-75kgs this past Month. Iām watching what I eat and have one cheat day, and even then I donāt over load on bad stuff. I think its time to up the work out gameā¦ Do you intermit fast??
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I have to start checking in here. I have a lot of weight to lose. I need to start walking more. I try to get 10k steps in a day but lately its been a struggle to do 5 or 6k. I need to put down the pizza and sweets and ramp up my fruit and veggies game. Iām 5ā11 and 380. At 41 with a 1 year Iām not getting any younger. The time is now. Wife wants to have one more child as well so itās go time. For myself and my family.
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1200 is pretty low. Itās possible youāre not getting enough kcals and your body is revolting and not letting go of the fat. What kind of micros do you do? That might also help with mixing it up. I used to IF regularly when I was on keto, now I do more of the āeating windowā IF where I donāt eat at night for at least several hours before bed. Itās not consistent on the exact time because my sleeping is not consistent.
Thing is that your growth hormone spikes at night, and much better if you are not sleeping on a full belly because you want your insulin response off. GH also can spike during exercise so another reason to work out.
What is your goal weight? Or if you have another metric that youāre shooting for, what is it? What things have you tried but failed on?
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I donāt understand micros?
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My goal weight Is 50 kg. Thatās what Iāve Always been previously before I put on this weight the left 9 months. Iām comfortable at 50.
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Iām 5ā7 height.
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Thank you! Iām only just learning about serious calorie counting, so learning about macros and micros etc Is just so daunting so Iāve avoided itā¦ But I want to learnā¦ I will have a look now. Thanks Donna 
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Iām the same, just figuring it out. I liked that macro calculator though.
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There are different formulas to say how many kcals you should eat. Your BMR is about 1300ckal (I used my age when I did the math because I remembered we were somewhat similar). This is how many calories you burn just by laying in bed and not moving all day. That doesnāt include walking around or actual exercise. There are BMR calculators online. Iād suggest trying out a few of them to see what number you get. I did the math by hand but there are several formulas for that.
The very best food recording site/app Iāve ever used is cronometer.com They have a free service you can use, but I got a lifetime membership about 6 years ago after using it for 2 years before that. Iāve tried many others before and since (partially because Iāve had nutrition classes that required us to try out and use various apps so we can be familiar with what is out there. I weigh my food and record everything in grams (and some sites/apps make it a real bitch to do that and instead what you to record things in cups, teaspoons, etc.) and love to have accurate data, so cronometer is right for me. There might be other services that will fit your needs better, but I recommend at least giving this one a try. I donāt get anything for suggesting it, Iām just a huge fan.
Playing with your micros (fat, carb, protein) can really make a big difference. Every body is different. There is no one diet that works for the whole population. As you get older, make different life changes, etc., your need for specific micros and calories will change. Also, despite what people think, you donāt need a high amount of protein. If you live in a first world country, you likely get enough protein just by eating regularly. If you consume more protein than you need, your body converts it into usable glucose (basically sugar) via gluconeogenesis.
Iām going to stop talking here because this is a subject I can literally go on and on for hours without stopping. IF windows arenāt a bad idea if you run on carbs (if you eat a high carb diet). So basically you have an 8hr window that you eat or what not. But IF can be really hard on people who get a large portion of their energy from carbohydrates. If you feel like youāre starving when you IF, then itās probably not right for you.
Shutting up no. Shutting up. 
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This is VERY helpful! Iām going to look at the website now.
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Its amazing how many calories I consumed on a daily basis. Iām down almost 25. Lbs from April when I quit drinking. Replacing the bad with better habits and choices in food helped my overall health and now my blood pressure is under control naturally. This wouldnāt be possible without help from everyone. So I say thank you, whether we have met or notā¦ Thank you
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I think Iām too dense to understand it all, 
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I blame age for my inability to understand. Have to blame something right?
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Glad to hear this Harold!! 
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Started noom last week. Down 2kg already. Only another 28 to goā¦
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