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Message
re: Mental struggle while going for weight loss (Update pt2 page 3)
Posted on 1/21/21 at 1:00 pm to bayouvette
Posted on 1/21/21 at 1:00 pm to bayouvette
Yeah, my New Years resolution wasn’t so much going to the gym (since I’ve been doing that for a couple months now).
It was more a weekly goal of meal prepping and eating veggies
It was more a weekly goal of meal prepping and eating veggies
Posted on 1/21/21 at 1:59 pm to GEAUX5
Losing weight is simple math.
-Find out what your RMR is...this is the amount of calories your body burns each day simply being alive (calculators online)
-approximate how many additional calories you are burning each day through exercise
-add these two things above together and eat less calories than this, and you will lose weight
1lb loss is ~3500 calorie deficit
Example : if my body burns 2000 calories a day and I burn an additional 400 calories through exercise, total is 2400 calories burned. If I eat less than 2400 calories, I will lose weight... if I eat more than 2400 calories, I will gain weight. If I eat exactly 2400 calories, weight will stay the same
**until you’ve done it enough to be knowledgeable about the amount of calories in everything that goes in your mouth on a daily basis, it’s almost impossible to do the above without tracking your daily calorie intake with an app like MyFitnessPal or similar calorie tracking app
-Find out what your RMR is...this is the amount of calories your body burns each day simply being alive (calculators online)
-approximate how many additional calories you are burning each day through exercise
-add these two things above together and eat less calories than this, and you will lose weight
1lb loss is ~3500 calorie deficit
Example : if my body burns 2000 calories a day and I burn an additional 400 calories through exercise, total is 2400 calories burned. If I eat less than 2400 calories, I will lose weight... if I eat more than 2400 calories, I will gain weight. If I eat exactly 2400 calories, weight will stay the same
**until you’ve done it enough to be knowledgeable about the amount of calories in everything that goes in your mouth on a daily basis, it’s almost impossible to do the above without tracking your daily calorie intake with an app like MyFitnessPal or similar calorie tracking app
This post was edited on 1/21/21 at 3:10 pm
Posted on 1/21/21 at 2:01 pm to GEAUX5
quote:
I’m severely struggling with the mental side of things. Struggle with drinking on weekends, which leads to fast food. It’s not happening as often anymore, though.
Every day is a new day. Forgive yourself for mistakes. Make better decisions today.
As another said, set small goals. Maybe you want to lost 15 lbs, Celebrate losing 3, then 6, then 9. Hell you may lose 3, gain 1 back, then lose 2. That's life.
Slow and steady wins the race. If you lose 1/2 a pound a week, you'd lose 25 lbs this year. That just means a calorie deficit of 1750 calories a week over 7 days.
Posted on 1/21/21 at 6:34 pm to GEAUX5
Easy way to branch off from chicken:
Buy 1 lb of ground beef. Aim for 85/15.
Salt it. Throw Tony's on it. shite, add onion powder or garlic powder but not needed. Cook it med-high heat until browned.
Throw in some Rao's or other pasta sauce and serve over rice, pasta, veggies, or potatos and boom simple af meal.
Also, I will guess you're mostly doing chicken breasts. Switch to chicken thighs. My god, so much tastier.
Slowly build confidence in the kitchen and try more things. Salmon? Pretty freaking easy too. Shrimp? Yup, also easy.
Buy 1 lb of ground beef. Aim for 85/15.
Salt it. Throw Tony's on it. shite, add onion powder or garlic powder but not needed. Cook it med-high heat until browned.
Throw in some Rao's or other pasta sauce and serve over rice, pasta, veggies, or potatos and boom simple af meal.
Also, I will guess you're mostly doing chicken breasts. Switch to chicken thighs. My god, so much tastier.
Slowly build confidence in the kitchen and try more things. Salmon? Pretty freaking easy too. Shrimp? Yup, also easy.
Posted on 1/21/21 at 8:04 pm to irishTiger18
I see a lot of recipes people do is salmon but i’ve never tried it before .. so really don’t know best way to cook it
i also wanna try and learn how to do the chicken with fried rice on top of stove. That’s a meal i’d enjoy
i also wanna try and learn how to do the chicken with fried rice on top of stove. That’s a meal i’d enjoy
This post was edited on 1/21/21 at 8:07 pm
Posted on 1/21/21 at 8:38 pm to GEAUX5
quote:
salmon
Just keep it rare. Try the fitmencook app for some recipe ideas
Posted on 1/22/21 at 8:17 am to GEAUX5
I found that making a stir fry of sorts with cauliflower rice, ground turkey or chicken, broccoli, etc worked great for me in losing weight. It’s very easy to change the spices etc each time to make it not the same ol same ol everyday
Posted on 1/22/21 at 8:44 am to GEAUX5
quote:
I see a lot of recipes people do is salmon but i’ve never tried it before
Look up recipes for sheet pan salmon, it's super easy (a sheet pan is like a cookie sheet but with low sides) You can do your salmon and veggies on one sheet pan and cook them at the same time. Chicken thighs and center cut pork chops are also great on sheet pans. Most recipes are for 30 minutes or less.
Posted on 1/22/21 at 1:15 pm to GEAUX5
Sadly the only way to know what to do with some proteins is to go for it. You may waste some cash on a small piece your first couple times. Even badly cooked salmon can be saved with a mustard sauce for example
Posted on 1/24/21 at 2:47 pm to GEAUX5
It all boils down to CICO. Took me a long time to see that but now I do and it’s working. I like to eat junk and drink a lot on the weekends too so I adjust my intake during the week to account for that. I allow myself 800 calories M-Th and much much more on the week. I’m a female btw. And I had to cut out alcohol completely during the week.
Posted on 2/24/21 at 8:33 am to drexyl
UPDATE: So it’s been a month since I started this thread. I started tracking my calories again (really really helps out) and I am now down to 198. So 4 weeks and down 7 lbs. My next goal is to be under 195. Doing small goals at a time.
Basically during the week I skip breakfast, have a big lunch and then just drink my protein shake for dinner. I’m feeling strong and more flexible. Life is good.
Weekends my eating routine is different but still stay under my calories. Also have been weeding myself off of alcohol.
Basically during the week I skip breakfast, have a big lunch and then just drink my protein shake for dinner. I’m feeling strong and more flexible. Life is good.
Weekends my eating routine is different but still stay under my calories. Also have been weeding myself off of alcohol.
Posted on 2/24/21 at 9:39 am to GEAUX5
It's the alcohol dude. Have to get rid of the dead calories. There's no easy way to say it.
Posted on 2/24/21 at 9:57 am to GardenDistrictTiger
Oh. Okay. So it’s not my hard work and cleaning up my diet? Gotcha.
Frick off dude. I haven’t drank more than a 6 pack of beer in one sitting since May. So alcohol hasn’t been a big issue.
Frick off dude. I haven’t drank more than a 6 pack of beer in one sitting since May. So alcohol hasn’t been a big issue.
Posted on 2/24/21 at 10:08 am to GEAUX5
quote:
UPDATE: So it’s been a month since I started this thread. I started tracking my calories again (really really helps out) and I am now down to 198. So 4 weeks and down 7 lbs. My next goal is to be under 195. Doing small goals at a time.
Basically during the week I skip breakfast, have a big lunch and then just drink my protein shake for dinner. I’m feeling strong and more flexible. Life is good.
Weekends my eating routine is different but still stay under my calories. Also have been weeding myself off of alcohol.
Sounds like you are doing things right. Accurately tracking calories and sticking to your goal is the key to weight loss. Read Leangains Alcohol if you haven’t already. Pretty good write up on effects of alcohol and how to let loose on the weekends or in social settings while still losing weight
Posted on 2/24/21 at 10:18 am to whiskey over ice
Appreciate the article!
Posted on 2/24/21 at 10:51 am to GEAUX5
Here's my advice, bud. Cook. And when you cook, cook a lot. and freeze it in separate, one meal portions. This keeps you from having to think about what to eat. My go tos are as follows:
Chicken and sausage smothered over cauliflower rice
Deer and sausage smothered over cauliflower rice
Beef and sausage smothered over cauliflower rice
Spaghetti made with zoodles and the lowest carb sauce you can find.
Chilli, made from scratch with the lowest carb wieners you can find.
Chicken fajitas with 4 carb tortillas.
Buffalo wings made in the air fryer.
Hamburger steak
Steak
Also, you can add cheese or smoked sausage to almost anything and it'll make it taste better.
The list goes on...
As a coonass, I love to cook, and all you have to do is make your food taste good, and you won't want to cheat.
I drink on the weekends. Mostly whisky and water. If I'm going to a social event that I will be at for hours, I drink those bitch arse Corona Spritzers. They have ZERO carbs. When I catch the buzz, I typically want to eat something I shouldn't. So I'll eat before I start drinking, or knowing I have a plate of "rice" and gravy at the crib waiting for me, keeps me from straying more times than not.
For snacks, I eat mixed nuts, sunflower seeds, or if I absolutely have to have something sweet, I'll eat one of those little Atkins sweets that are like 2 or 3 carbs.
Chicken and sausage smothered over cauliflower rice
Deer and sausage smothered over cauliflower rice
Beef and sausage smothered over cauliflower rice
Spaghetti made with zoodles and the lowest carb sauce you can find.
Chilli, made from scratch with the lowest carb wieners you can find.
Chicken fajitas with 4 carb tortillas.
Buffalo wings made in the air fryer.
Hamburger steak
Steak
Also, you can add cheese or smoked sausage to almost anything and it'll make it taste better.
The list goes on...
As a coonass, I love to cook, and all you have to do is make your food taste good, and you won't want to cheat.
I drink on the weekends. Mostly whisky and water. If I'm going to a social event that I will be at for hours, I drink those bitch arse Corona Spritzers. They have ZERO carbs. When I catch the buzz, I typically want to eat something I shouldn't. So I'll eat before I start drinking, or knowing I have a plate of "rice" and gravy at the crib waiting for me, keeps me from straying more times than not.
For snacks, I eat mixed nuts, sunflower seeds, or if I absolutely have to have something sweet, I'll eat one of those little Atkins sweets that are like 2 or 3 carbs.
Posted on 2/24/21 at 11:19 am to Homey the Clown
Thanks for the ideas!
I love to cook and am always trying new things. I mainly grill.
I tend to cook chicken, hamburgers, and steak with some smoked sausage.
I found a recipe to do boneless buffalo wings and they came out great so that’s going to be added.
The hardest for me was finding what vegetables i like. I like the frozen pack of green giant broccoli w/ cheese and the one that’s broccoli and rice w/ cheese. I like asparagus as well as zucchini and squash.
Sometimes i’ll add diced roasted red potatoes as a side as well.
I love to cook and am always trying new things. I mainly grill.
I tend to cook chicken, hamburgers, and steak with some smoked sausage.
I found a recipe to do boneless buffalo wings and they came out great so that’s going to be added.
The hardest for me was finding what vegetables i like. I like the frozen pack of green giant broccoli w/ cheese and the one that’s broccoli and rice w/ cheese. I like asparagus as well as zucchini and squash.
Sometimes i’ll add diced roasted red potatoes as a side as well.
Posted on 2/24/21 at 11:39 am to GEAUX5
What you been eating for lunch?
Just a “normal” lunch since you’re only doing a protein shake for dinner?
Just a “normal” lunch since you’re only doing a protein shake for dinner?
Posted on 2/24/21 at 12:08 pm to tunechi
Been eating what’s stated above in my recent post.
Hamburgers, grilled chicken, broccoli, asparagus, steak, potatoes.
If i don’t meal prep, and go out for lunch from work, i try to find something somewhat beneficial and try to portion it.
My lunches tend to be around 800-1000 calories
Hamburgers, grilled chicken, broccoli, asparagus, steak, potatoes.
If i don’t meal prep, and go out for lunch from work, i try to find something somewhat beneficial and try to portion it.
My lunches tend to be around 800-1000 calories
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