jum420's Journal, 13 Aug 20

yep night time eating stays in the gut.  

We eat dinner very early (like 5:00) and then maybe have some Greek yogurt and berries or a cup of milk or just water while watching tv. After dinner is a great time for a long or short walk because it's so much cooler. Walking in the heat is no fun at all Jamdorothy. 

Well, yes. In terms to not be shoked on the scale in the morning i stop eating early in the afternoon and only afford Hot milk with honey or Hot chocolate before i go to bed. In case if i breake this routine... I feel the same way-no matter how much i excersise, my scale is getting stabborn.  

Thank you kind peeps for the comments! They helped me stay motivated when I was a little tempted to have a snack before bed. 

hi just started this app. Do you weigh in daily ? 

@josie1960june I try to! But not everyone does or recommends to because weight fluctuates a lot daily for most people. Mine is fairly consistent because of my lifestyle. 

I try to not have anything after 9pm but I also work til 11pm so sometimes I do grab a quick bite after work, something small and low calorie, not McDonalds lol and I try to tell myself it might be visible on the scale tomorrow and that it means nothing because it was so late. 

try to eat food contain protein and fibers and quiet any thing else, you will see improvement .btw this my daily diet 

My water weight fluctuates during the day. I record my weight once a week, even if I know that my lowest weight always tends to be in the mid-afternoon, I don't record that. I keep that in my thoughts because weight is fluid, only start to get apprehensive if it's a 5 pound fluctuation. It lets you not obsess on the micro-numbers and think long term success. I hope this helps! 

Yes , just be patient and you will see improvement gradually . 

Have you calculated your total daily energy expenditure (TDEE)? Just google that and you can find any website to help. Reason I ask is because eating only 1150 calories or less seems very low. When you cut your calories too much, your metabolism slows down. Find out what your TDEE is and then have a calorie deficit of 15% to 20% lower than your TDEE. You don’t want fat loss to be torture so cutting calories too much not only slows your metabolism, it’s absolute torture! So take your time losing weight. And most important, be consistent! They don’t have to be drastic changes. Small and consistent changes is way better than any drastic change your diet. Even eating 200 calories less (that’s like maybe one less snack you would normally have) will help. Consistency is key so keep the changes small so that consistency won’t be so hard. And once a week, increase your calories that day to equal your TDEE. Then every 4 weeks, take a diet break and for one week eat what your TDEE is. This helps ensure your metabolism won’t slow down. Keep going on walks and strength train if you can to help build muscle. 

Same tendency here: if I go hiking or cycling I see the plus on the scales the next day although expect to see the minus🤷🙄 I know that load exercises may result in water retention but I am surprised to see the gain after cardio  

Barbells+chocolate, totally agree! I wished to write the same. Very low calories are the trap. I am loosing weight (though slow) while eating around 1600 kcal, some days a little more some days a little less following a specific pattern. It helps to get rid of plateau if any.  

I wish I could tag people easily on this app lol. Thank you all for your thoughtful comments! I chose the number 1150 because when I was recovering from my ED that was my goal number of calories to consume so I could gain weight, so I thought if I did it once before and it was okay then I could again safely for a while. I’ve heard of TDEE and I haven’t looked into it yet but I’ll do that today, I’m curious to see what mine is. I am really paranoid about when I’m going to plateau, I try to allow myself one cheat day of up to 1500cals a week but perhaps that might not be enough to help. Part of me knows that many calories might be too little, but the part about being so unhappy in my body and how uncomfy I feel in it is so so strong. I eat and snack too much out of anxiety as a sort of grounding coping strategy. At night before bed happens to be the time when my anxiety gets worse, and I have less options other than medication to calm myself down (they make me feel weird the next day when I take them at night so I take it sparingly). 

Don’t let a number on a scale rule you’re life. Go by how you look in a mirror. I’m sure you’re killing it! 

1150 calories is quite the goal! if you've managed to stick to that, that's an achievement. Don't be so hard on yourself 

Man eating a low based caloric deficit of 1400 can diminish any anti oxidants. This will actually lead to weight gain. 

We have the same objective) And the origin weight. 😅 But my calorie deficit is around 1400 

Keep in mind the lower the calories you give your body, the slower your metabolism will be. So figure out how much your TDEE is and have a small deficit from that. People plateau because they eat such few calories that your body just gets used to it. So increasing your calories once in a while is so important. Binge eating often happens because of deprivation. I love night time snacking, but I plan it within my daily allowed food. And when making night time snack decisions, pick healthy options you like (no treats or junk food). Edamame is a great alternative to chips. Yoghurt with fruit is great substitute for ice cream. Also, when eating during the day, make sure you are getting enough protein. You should eat 1 gram of protein for every lb body weight you are. This is soooooo important! And don’t be afraid if carbs. They help keep you full. And watch your fat intake. I aim anywhere between 30 to 60 grams per day, depending on the day. If you look at my profile, you’ll see I haven’t lost much weight. But that’s because I am not in weight loss of fat loss mode. I am in muscle building mode. But I helped my friend lose 10lbs from April to July.  

What's helping me a lot is the letting go of most of my carbs. About 60 g per meal. I tend to stay away from refined shit like white rice, soda crackers, Cheez-Whiz, and such. Protein and healthy fats is where it's at with me like Olive Oil, chicken, fish, and ground lean beef not so much the calories as the carbs. The less I freak-out my pancreas the more I lose.