re: Mental struggle while going for weight loss (Update pt2 page 3)

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

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.

quote:

---

salmon

---

Just keep it rare. Try the fitmencook app for some recipe ideas

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.

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.

Here is a thread I started this week on non-alcoholic drink alternatives.

LINK /

Some pretty good suggestions in there.

Stick with it man

It's the alcohol dude. Have to get rid of the dead calories. There's no easy way to say it.

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

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.

What you been eating for lunch?

Just a “normal” lunch since you’re only doing a protein shake for dinner?