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oberlin078
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Weight History
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29 June 2018
So this is my breakfast today. That's 100g (almost 1/4 pound, cooked) of beef on the plate. Is this what I have to do to get my protein up to reasonable levels of about 1.2g / kg?!? This seems like an insane breakfast. But, it does keep me going for quite a while!
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29 June 2018
Weight:
Lost so far:
Still to go:
Diet followed:
129.9 kg
1.9 kg
48.3 kg
Reasonably Well
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Losing 0.6 kg a Week
28 June 2018
Yikes! I just realized my sodium is more than 2X the recommended level. Looking through my diary, it seems most of the excess is coming from processed foods. I'll have to work on cutting those out at some point!
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28 June 2018
I've been looking into protein recommendations, and it turns out that the "official" RDI is generally considered to be a minimum, and optimal levels are supposed to be somewhere between there and 2x the RDI. So that means 0.8 to 1.6 g of protein per kg of body weight, per day. I've been right at the bottom of that range.
This is important for me because I want to minimize muscle loss while I lose weight, and protein intake seems to be important for that, from what I've read. I'm undergoing physiotherapy for a bad back, which is due in large part to weak spinal muscles. So, there, at least, I'm hoping to BUILD muscle, even while losing weight. I'll have to check with my physio about it.
In the meantime, I'm working on increasing my protein and decreasing my fat intake, which has been around 50% of my calories. I've added meat to my breakfast, and in general increased the amount of meat that I'm eating overall. I also find cutting down on carbs is helping, as I find I really start to crave them if I have a carb-heavy meal.
For now, I'm also supplementing with a (gross) protein powder in milk at supper. Hopefully I'll find tastier ways to do this soon!
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27 June 2018
I always find the first week or so is the "honeymoon", and for me, pounds just fly off during this time, as long as I stick relatively closely to my goals. Sometime around week three, it gets harder, and I often fall off the wagon then. But, on the other hand, I've also managed to stick it out before, too. I've always, eventually allowed myself to be derailed, though. Always slipped back into old habits. I find it's insidious. The old ways are so comfortable that I *almost* don't notice that I'm slipping. It's those initial moments, I think, that I have to watch out for. The "I'm doing so well, just one won't hurt."
Weight:
Lost so far:
Still to go:
Diet followed:
130.1 kg
1.7 kg
48.4 kg
Reasonably Well
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Losing 3.8 kg a Week
oberlin078's Weight History
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