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Started By
Message
How to keep from going deep into the weeds?
Posted on 4/25/18 at 1:04 pm
Posted on 4/25/18 at 1:04 pm
How do you guys keep from over-analyzing what you're about to eat?
Example: Today, i was deciding between a salad from Subway or a smoothie from Smoothie King. Before hurling insults, yes, i realize there are better choices, but those weren't on the table today out of convenience and schedule restraints.
Point is, I started looking at the nutritional facts for both and before i knew it, i was analyzing calories vs. calories from fat, carbs vs net carbs, etc. My OCD went into overdrive before i said frick it and decided to just try and keep everything below the macros.
Is that what you do? Just keep it under the allotted amount? I don't want to sabotage what i'm doing, but then again, i don't want to get so deep that i get overwhelmed and give up.
Example: Today, i was deciding between a salad from Subway or a smoothie from Smoothie King. Before hurling insults, yes, i realize there are better choices, but those weren't on the table today out of convenience and schedule restraints.
Point is, I started looking at the nutritional facts for both and before i knew it, i was analyzing calories vs. calories from fat, carbs vs net carbs, etc. My OCD went into overdrive before i said frick it and decided to just try and keep everything below the macros.
Is that what you do? Just keep it under the allotted amount? I don't want to sabotage what i'm doing, but then again, i don't want to get so deep that i get overwhelmed and give up.
9
Posted on 4/25/18 at 1:12 pm to Black
I bring lunch to work and eat defined meals where the calorie content is predetermined. On the weekends, I eat what I want.
That balance seems to work for me and keep me healthy without getting crazy and I can still eat out with friends and family.
That balance seems to work for me and keep me healthy without getting crazy and I can still eat out with friends and family.
Posted on 4/25/18 at 1:14 pm to Rep520
quote:
I bring lunch to work and eat defined meals where the calorie content is predetermined. On the weekends, I eat what I want.
That's what i'm hoping to do. The wife(no pics)usually cooks a weight watchers meal(her diet) and i eat it based off whatever i can gather. Last night was an off night due to baseball practice for the kids.
Posted on 4/25/18 at 1:41 pm to Black
Learn approx macros and guesstimate your portions.
BTW, I have medium chocolate Hulks at Smoothie King. SOOOO good.
BTW, I have medium chocolate Hulks at Smoothie King. SOOOO good.
Posted on 4/25/18 at 1:50 pm to Black
Once you do that for a while, you'll learn how food affects you and be able to regulate intake without worrying too much.
I know that if I eat relatively clean during the week, I'm fine unless I go insane on the weekends. It gets easier not to overanalyze when you've done it a bit.
I know that if I eat relatively clean during the week, I'm fine unless I go insane on the weekends. It gets easier not to overanalyze when you've done it a bit.
Posted on 4/25/18 at 2:09 pm to Rep520
quote:
BTW, I have medium chocolate Hulks at Smoothie King. SOOOO good.
32oz Strawberry Gladiator w/peanut butter and banana today
700 cal, 45 carbs
quote:
I know that if I eat relatively clean during the week, I'm fine unless I go insane on the weekends. It gets easier not to overanalyze when you've done it a bit.
Guess i just gotta get back in the groove. This is how it used to be. Starting over is a bitch
This post was edited on 4/25/18 at 3:05 pm
Posted on 4/25/18 at 3:23 pm to Black
You need to have a priority of what you're trying to hit.
Personally I try to hit my calorie goal and protein goal, if anything like Carbs, Fats, sugars, etc... are slightly below or above I don't give it a second thought.
Personally I try to hit my calorie goal and protein goal, if anything like Carbs, Fats, sugars, etc... are slightly below or above I don't give it a second thought.
Posted on 4/27/18 at 7:21 am to Rep520
quote:
I bring lunch to work and eat defined meals where the calorie content is predetermined. On the weekends, I eat what I want.
That balance seems to work for me and keep me healthy without getting crazy and I can still eat out with friends and family.
This has also worked best for me.
Posted on 4/27/18 at 11:01 am to Black
My issue (and it may be misguided) with Smoothie King is the sugar.
Occasionally I will stop for lunch if I'm working on the road, but then I have regret because the ones I get (The Hulk or Gladiator usually) both have over 100g of sugar in a 32oz. Every option seems like a sugar bomb.
Am I wrong to be concerned about that?
Occasionally I will stop for lunch if I'm working on the road, but then I have regret because the ones I get (The Hulk or Gladiator usually) both have over 100g of sugar in a 32oz. Every option seems like a sugar bomb.
Am I wrong to be concerned about that?
Posted on 4/27/18 at 7:17 pm to Black
Good question. For me , it has been incremental education and resulting habit and lifestyle changes. I don't read labels unless i'm specifically looking for a new product. i know what i try to avoid if eating out, and i keep my kitchen stocked with the stuff i like that's healthy.
i've also gotten to where i eat one bigger meal a day and sometimes that's it. so there's less to worry about. but that isn't necessary. it's just what i've evolved to.
i'm not judging the subway v. smoothie king dilemma, but it is indeed a false one. more to follow.
i've also gotten to where i eat one bigger meal a day and sometimes that's it. so there's less to worry about. but that isn't necessary. it's just what i've evolved to.
i'm not judging the subway v. smoothie king dilemma, but it is indeed a false one. more to follow.
Posted on 4/28/18 at 11:28 am to Black
If I’m hungry I just fricking eat
Most of the time it’s clean so I’m fine
Most of the time it’s clean so I’m fine
Posted on 4/30/18 at 10:24 am to Black
Figured i'd bump this thread instead of starting a new one
But it's stuff like this that messes me up
6 oz grilled chicken breasts. On myfitnesspal, the macros range from 165 calories and no carbs to 300 calories and X-amount of carbs
How do i know which one is accurate? Is there somewhere better to look up nutritional values?
But it's stuff like this that messes me up
6 oz grilled chicken breasts. On myfitnesspal, the macros range from 165 calories and no carbs to 300 calories and X-amount of carbs
How do i know which one is accurate? Is there somewhere better to look up nutritional values?
Posted on 4/30/18 at 11:08 am to Black
i usually meal prep but you need to understand one thing
95% of your results are going to come from doing 2 things
hitting overall calorie goal weekly, notice I said weekly
hitting overall protein goal daily.
If you can get those two things down, everything else is just icing on the cake. doesn't matter when you get the protein in or the how you get the calories in for 95% of the results, you just do it and get within 10% of those goals and you are good.
95% of your results are going to come from doing 2 things
hitting overall calorie goal weekly, notice I said weekly
hitting overall protein goal daily.
If you can get those two things down, everything else is just icing on the cake. doesn't matter when you get the protein in or the how you get the calories in for 95% of the results, you just do it and get within 10% of those goals and you are good.
This post was edited on 4/30/18 at 11:09 am
Posted on 4/30/18 at 11:20 am to lsu777
quote:
hitting overall calorie goal weekly, notice I said weekly
hitting overall protein goal daily.
Last week (M-F) i lost 7lbs. I put on some over the weekend due to relaxing a little.
But i was able to hit my weekly calorie goal and daily protein goal as you said.
I have actually been browsing through a bunch of the meal plans/workout plans you've linked in various threads. Taking a hard look at the kinobody stuff. Thanks for all the info
Posted on 4/30/18 at 11:22 am to Black
No estimate will be 100% accurate. I'd focus on ballparking your numbers until you get a sense or your daily total.
Use that as a comparison point. If you're getting results from that, stick with it. If you're not, dial the calories from that comparison point.
It's a marathon, not a sprint, so making adjustments as you go is much bigger than the starting point as long as your starting point is mostly logical.
Use that as a comparison point. If you're getting results from that, stick with it. If you're not, dial the calories from that comparison point.
It's a marathon, not a sprint, so making adjustments as you go is much bigger than the starting point as long as your starting point is mostly logical.
Posted on 4/30/18 at 11:25 am to Black
quote:
Figured i'd bump this thread instead of starting a new one
But it's stuff like this that messes me up
6 oz grilled chicken breasts. On myfitnesspal, the macros range from 165 calories and no carbs to 300 calories and X-amount of carbs
How do i know which one is accurate? Is there somewhere better to look up nutritional values?
yes, now it depends on where you are getting the chicken breast, but in general scan the bar code if you are cooking it is the best option just make sure the info is correct to the label that is on the package.
second way is type chicken breast usda into the search. I type usda into it everytime for meats usually. these values will be raw.
for cooked food in general cooked =2/3 the weight of raw. so 6oz raw =4oz cooked. this is a rough estimate but gets u close. so 6oz cooked would be 9 oz raw. So if you get 6 oz of chicken from somewhere already cooked and its just chicken, type chicken breast usda and select 1 oz as serving size and 9 servings.
this will get you close enough.
Posted on 4/30/18 at 6:09 pm to Black
That's how it always is and it's especially bad when first beginning a diet or at a high calorie deficit when you are very hungry.
I struggle with OCD too. I look at the fat, protein, and fiber which are the components that contribute to your feeling of fullness. Protein then being the slowest to digest keeping you full longer.
After 9 years now counting calories I have limited myself to certain foods I eat ruitinly because it is not worth the time I can waist overthinking my options. Though I will diverge when necessary and just choose to shrug off if it's too little calories or too many, remain flexible to accommodate and not let how hungry I am and food run my life
3500 calories to a pound I have come to accept doing about right every day is all needed to remain at a stable weight
Edit: I am more ruitine and don't like the idea of passing time living for diet breaks myself, although some do prefer it. I see cheating on my diet as if I were to take those calories and portion them equally over each day of the week, which doesn't sit right with me. Or not knowing how much about I did over eat leads to me to obsess thoughts and over analyzing how my body looks. With OCD I find having a set ruitine every day, week, whatever that goes over and over again (even though it sounds like it would suck) is 100% worth not having to think about it. Get in the habit of ignoring your hunger
I struggle with OCD too. I look at the fat, protein, and fiber which are the components that contribute to your feeling of fullness. Protein then being the slowest to digest keeping you full longer.
After 9 years now counting calories I have limited myself to certain foods I eat ruitinly because it is not worth the time I can waist overthinking my options. Though I will diverge when necessary and just choose to shrug off if it's too little calories or too many, remain flexible to accommodate and not let how hungry I am and food run my life
3500 calories to a pound I have come to accept doing about right every day is all needed to remain at a stable weight
Edit: I am more ruitine and don't like the idea of passing time living for diet breaks myself, although some do prefer it. I see cheating on my diet as if I were to take those calories and portion them equally over each day of the week, which doesn't sit right with me. Or not knowing how much about I did over eat leads to me to obsess thoughts and over analyzing how my body looks. With OCD I find having a set ruitine every day, week, whatever that goes over and over again (even though it sounds like it would suck) is 100% worth not having to think about it. Get in the habit of ignoring your hunger
This post was edited on 4/30/18 at 6:24 pm
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