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  • #16
    Thanks, you guys are probably right. I'm going to start getting strict with the low carb thing but still watch my calories so I don't overeat. I've decided to start fasting everyday and just eat a healthy paleo dinner with no snacking. I can fast pretty easily but as soon as I start eating something it's hard to stop so hopefully this will work for me.
    Dexy, I don't think anyone can help me with how I think because I change my way of thinking literally every few days. I start a new weight loss plan (mostly based around either paleo or low calorie) nearly every week! I'm starting to get really low marks at school because weight loss and my diet is the only thing I can think about. I'm even losing my friends because I just don't care about them or anything else anymore. I need help but no one can help me and it's all my fault. I hate how I keep changing my mind about everything all the time but I don't know how to stop.

    Comment


    • #17
      Ribbons, I used to have an ED, and I still have severe body dysmorphia -- when I look in the mirror, all I see is how huge my hips/butt/thighs are, and how thick my waist is. When I was primal last year -- and I mean no-cheating primal, followed by 28 days of Whole 30 -- I lost weight, yes. But I also became obsessed with what I was eating, what I wasn't eating, how I was exercising, and when I would be able to shop/cook for my next meal. IFing for me was extremely tricky -- there's a fine line between eating only when I'm hungry and choosing not to eat for an extremely long time.

      What I'm getting at is because of my particular issues with food and control, some of TFB doesn't work for me -- specifically, the fasting. So I don't fast. I guess it's a trigger for me.

      It took me a very, very long time to accept that I need to eat more, especially on high-workout days. I'm still not very good about this; I'm doing the Insanity workout (which is basically as un-TPB as you can get, because it's all extreme cardio, but I feel like doing it for the 60 days will help me get faster/more endurance when I do tae kwon do), which means I should pretty much be eating a lot more than I am. I am a work in progress!

      I'm still struggling with counting calories -- I've got an app that lets me log calories, shows suggested daily calorie goals, etc. -- and I know I should walk away from the counting, but I haven't done it yet.

      Counting calories and TPB really, really don't work well together. As you said, it's conflicting advice, and it can really mess with your brain. (At least, it messes with mine!)

      What happens with me is when I get too frustrated with trying to make one or the other way of eating work (TPB versus calorie counting), I convince myself that I'm following the wrong plan, so then I sabotage everything and eat terribly (for both plans) and boom, no weight/fat loss (or, yikes, weight/fat gain).

      I know what I need to do: Ditch the calorie counting, ditch the Insanity, ditch the rice cakes, eat more protein and veggies and fat, do more walking, find a weightlifting instructor and hit the weights, sprint once a week (which, geez, after 2 weeks of Insanity shouldn't be a big deal). I just have to do it. And not feel like I'm a quitter/making the wrong choice/etc. It's more difficult because the rest of my family -- my husband and kids -- eat a standard American diet, so there's tons of non-primal food in the house. (But hey: my younger son has started eating salads with me, because he loves how they taste! It's a start!)

      The biggest positive change that I've made recently is that I'm no longer feeling bad about the food decisions I'm making. I'm slowly working to a place where I'm coming to the right way of eating/living -- which I know, deep down, is TPB (without the fasting). So instead of feeling lousy about not being able to jump right back into it, I'm doing my best to feel positive that this is an evolution, and I'm coming to embrace the changes that I am making.

      I'm sharing all this with you because I want you to see that you're not alone. Food can be a struggle. But it's also fuel, and it can also be truly delicious. The trick is finding the balance so that it's less of a struggle and more of a decision to fuel our bodies -- in very tasty ways!

      Okay, I'm off to have breakfast -- I made paleo mayo, and it worked, hooray!, so I'm going to have tuna fish (Wild Planet) with paleo mayo, celery, scallions, black pepper, a small apple, some walnuts, cucumbers, and romaine lettuce. Nom.

      Good luck with everything. You can do it -- and you can be healthy.
      F, 44 years old, 111.8 lbs, 4 feet 11.5 inches (yes, that half inch matters!)

      **1st place sparring, AAU TKD regional qualifier, 2/15/15 - It's damn good to hit like a girl!**

      **First-ever 5K race 11/28/13: 37 minutes, 18+ seconds, no stopping**

      Comment


      • #18
        Originally posted by JackieKessler View Post
        Ribbons, I used to have an ED, and I still have severe body dysmorphia -- when I look in the mirror, all I see is how huge my hips/butt/thighs are, and how thick my waist is. When I was primal last year -- and I mean no-cheating primal, followed by 28 days of Whole 30 -- I lost weight, yes. But I also became obsessed with what I was eating, what I wasn't eating, how I was exercising, and when I would be able to shop/cook for my next meal. IFing for me was extremely tricky -- there's a fine line between eating only when I'm hungry and choosing not to eat for an extremely long time.

        What I'm getting at is because of my particular issues with food and control, some of TFB doesn't work for me -- specifically, the fasting. So I don't fast. I guess it's a trigger for me.

        It took me a very, very long time to accept that I need to eat more, especially on high-workout days. I'm still not very good about this; I'm doing the Insanity workout (which is basically as un-TPB as you can get, because it's all extreme cardio, but I feel like doing it for the 60 days will help me get faster/more endurance when I do tae kwon do), which means I should pretty much be eating a lot more than I am. I am a work in progress!

        I'm still struggling with counting calories -- I've got an app that lets me log calories, shows suggested daily calorie goals, etc. -- and I know I should walk away from the counting, but I haven't done it yet.

        Counting calories and TPB really, really don't work well together. As you said, it's conflicting advice, and it can really mess with your brain. (At least, it messes with mine!)

        What happens with me is when I get too frustrated with trying to make one or the other way of eating work (TPB versus calorie counting), I convince myself that I'm following the wrong plan, so then I sabotage everything and eat terribly (for both plans) and boom, no weight/fat loss (or, yikes, weight/fat gain).

        I know what I need to do: Ditch the calorie counting, ditch the Insanity, ditch the rice cakes, eat more protein and veggies and fat, do more walking, find a weightlifting instructor and hit the weights, sprint once a week (which, geez, after 2 weeks of Insanity shouldn't be a big deal). I just have to do it. And not feel like I'm a quitter/making the wrong choice/etc. It's more difficult because the rest of my family -- my husband and kids -- eat a standard American diet, so there's tons of non-primal food in the house. (But hey: my younger son has started eating salads with me, because he loves how they taste! It's a start!)

        The biggest positive change that I've made recently is that I'm no longer feeling bad about the food decisions I'm making. I'm slowly working to a place where I'm coming to the right way of eating/living -- which I know, deep down, is TPB (without the fasting). So instead of feeling lousy about not being able to jump right back into it, I'm doing my best to feel positive that this is an evolution, and I'm coming to embrace the changes that I am making.

        I'm sharing all this with you because I want you to see that you're not alone. Food can be a struggle. But it's also fuel, and it can also be truly delicious. The trick is finding the balance so that it's less of a struggle and more of a decision to fuel our bodies -- in very tasty ways!

        Okay, I'm off to have breakfast -- I made paleo mayo, and it worked, hooray!, so I'm going to have tuna fish (Wild Planet) with paleo mayo, celery, scallions, black pepper, a small apple, some walnuts, cucumbers, and romaine lettuce. Nom.

        Good luck with everything. You can do it -- and you can be healthy.
        Thank you, this was really encouraging. I can relate to so much of what you said. Counting calories really does mess with my brain but if I stop then there's nothing stopping me from overeating. Even now I'm scared to even think about anything that isn't related to weight loss in case it distracts me and I lose focus and give up. I think I just need to get into the habit of only eating healthy foods and then maybe I can stop counting calories but for now they give me a sense of safety. I've planned out what I'm going to eat tomorrow: Fast all day then 3 eggs with tuna and vegetables cooked in coconut oil for dinner (484 calories), plus walking for 40 minutes. Is that good? I doubt I'll be able to keep my calories that low everyday but maybe it won't be too hard because the food is filling.

        I need to lose weight fast because I hate the way I look; I'm short and I'm like 59kg which is way too much for my height. I don't think I can lose weight fast unless I keep my calories low. I find fasting triggering as well but I think when it becomes more of a habit then it'll just seem normal and I won't have to think about it anymore.

        Comment


        • #19
          Originally posted by Ribbons View Post
          I've planned out what I'm going to eat tomorrow: Fast all day then 3 eggs with tuna and vegetables cooked in coconut oil for dinner (484 calories), plus walking for 40 minutes. Is that good?
          Eeep...no, this really isn't good. There's something called a Basal Metabolic Rate. If you eat below your BMR regularly, your body will think that you're starving (which, technically, you are), so it will work overtime to **store as much fat as possible and slow down your metabolism.**

          Here's one place where you can calculate your BMR. Note that this is a BMR if you were to simply lay in bed all day -- if you are active, you'll need to eat even more.

          Here's the thing: If you're going to eat only one meal a day -- and many folks who follow TPB do just that -- then that one meal needs to be packed with healthy calories, from protein and fat and carbs. If you're going to be counting anything, count protein and carbs -- you want your protein high and your carbs to be less than 150 g to maintain your weight, and less than 101 g to lose weight healthily. (Less than 50 g of carbs puts you into Very Low Carbs, which many people find is not sustainable.)

          Maybe change up your meal to having your 3 eggs with 4 strips of bacon, and scramble the eggs in the bacon grease (don't freak out -- it's OK, really, and my God, once you eat eggs scrambled in bacon grease, you may never go back to coconut oil or butter), and include an entire 5 oz can of tuna, with a cup or two of baby romaine lettuce and cucumbers and bell peppers for munching, and top it off with an apple for dessert (maybe even drizzled in 2 tablespoons of almond butter, OMG, so good).

          Now your protein will be 18g (eggs) plus 8 g (bacon), plus 40 g (tuna), plus about 1 g (2 cups lettuce), plus 7 g (almond butter) = 74 g of protein. Your carbs will be maybe 60 g, depending on how many veggies and the size of the apple (large apple can be about 30 g of carbs; the almond butter is 6 g of carbs).

          Even this may not get you to your lowest acceptable calories for your BMR -- but if you add a handful (or two) of your favorite nuts (I'm a fool for raw macadamias, but I'll take raw walnuts, pecans or hazelnuts as well), that should do it.

          Did your head just explode? It's okay. It takes some getting used to, but I promise, you can eat bacon and nuts. It's really okay.

          The thing is, you shouldn't be hungry on TPB. The idea is to eat when you're hungry. This is another big concept to wrap your arms around. It took me a long time to get out of the "It's okay to feel like I'm starving" mindset.
          F, 44 years old, 111.8 lbs, 4 feet 11.5 inches (yes, that half inch matters!)

          **1st place sparring, AAU TKD regional qualifier, 2/15/15 - It's damn good to hit like a girl!**

          **First-ever 5K race 11/28/13: 37 minutes, 18+ seconds, no stopping**

          Comment


          • #20
            Originally posted by JackieKessler View Post
            Eeep...no, this really isn't good. There's something called a Basal Metabolic Rate. If you eat below your BMR regularly, your body will think that you're starving (which, technically, you are), so it will work overtime to **store as much fat as possible and slow down your metabolism.**

            Here's one place where you can calculate your BMR. Note that this is a BMR if you were to simply lay in bed all day -- if you are active, you'll need to eat even more.

            Here's the thing: If you're going to eat only one meal a day -- and many folks who follow TPB do just that -- then that one meal needs to be packed with healthy calories, from protein and fat and carbs. If you're going to be counting anything, count protein and carbs -- you want your protein high and your carbs to be less than 150 g to maintain your weight, and less than 101 g to lose weight healthily. (Less than 50 g of carbs puts you into Very Low Carbs, which many people find is not sustainable.)

            Maybe change up your meal to having your 3 eggs with 4 strips of bacon, and scramble the eggs in the bacon grease (don't freak out -- it's OK, really, and my God, once you eat eggs scrambled in bacon grease, you may never go back to coconut oil or butter), and include an entire 5 oz can of tuna, with a cup or two of baby romaine lettuce and cucumbers and bell peppers for munching, and top it off with an apple for dessert (maybe even drizzled in 2 tablespoons of almond butter, OMG, so good).

            Now your protein will be 18g (eggs) plus 8 g (bacon), plus 40 g (tuna), plus about 1 g (2 cups lettuce), plus 7 g (almond butter) = 74 g of protein. Your carbs will be maybe 60 g, depending on how many veggies and the size of the apple (large apple can be about 30 g of carbs; the almond butter is 6 g of carbs).

            Even this may not get you to your lowest acceptable calories for your BMR -- but if you add a handful (or two) of your favorite nuts (I'm a fool for raw macadamias, but I'll take raw walnuts, pecans or hazelnuts as well), that should do it.

            Did your head just explode? It's okay. It takes some getting used to, but I promise, you can eat bacon and nuts. It's really okay.

            The thing is, you shouldn't be hungry on TPB. The idea is to eat when you're hungry. This is another big concept to wrap your arms around. It took me a long time to get out of the "It's okay to feel like I'm starving" mindset.
            I checked my BMR and it's like 1421 calories so healthy weight loss would be that minus 500 calories with equals to just over 900 cals a day. I don't eat bacon because my family's Jewish but do you think I should add more coconut oil to my meal? I don't want to buy almond butter or nuts at this stage because I don't find them that filling and I always end up bingeing on them. Is it really necessary to add carbs like fruit? Wouldn't that just slow down my weight loss?

            Comment


            • #21
              Originally posted by Ribbons View Post
              I checked my BMR and it's like 1421 calories so healthy weight loss would be that minus 500 calories with equals to just over 900 cals a day. I don't eat bacon because my family's Jewish but do you think I should add more coconut oil to my meal? I don't want to buy almond butter or nuts at this stage because I don't find them that filling and I always end up bingeing on them. Is it really necessary to add carbs like fruit? Wouldn't that just slow down my weight loss?
              No -- you **have** to eat a **minimum** of 1,421 calories just for your body to function properly. If you eat less than that, your body will slow down and store fat. Really and truly. I know many people whose weight loss stopped when they weren't eating at least their BMR. Please, please reconsider!

              Coconut oil is just for cooking -- unless you're eating spoonfuls of it. If you're going that route, then I strongly recommend coconut milk, which you can blend with, say, a banana or fresh berries and drink like a smoothie.

              No bacon? No problem! Consider some minimally processed chicken sausage -- I love Billinski's and Applegate Farms.

              Also, there's Greek yogurt blended with frozen and fresh berries. One serving of plain Greek yogurt is packed with 20+ grams of protein, and the fresh (or frozen) berries gives it more taste, sweetness, and some carbs. Fage is my favorite.

              If you're not going to add fruit for carbs, please add veggies. Lots of veggies. Cooked or raw, or both. When I make my eggs (pretty much every morning), I add diced onions, garlic, mushrooms and bell peppers, all fresh, and I saute them first in either coconut oil (if I'm having chicken sausage with my eggs) or bacon grease (if I'm having bacon), then adding the eggs (with some black pepper and dill weed), scramble everything, and voila!
              F, 44 years old, 111.8 lbs, 4 feet 11.5 inches (yes, that half inch matters!)

              **1st place sparring, AAU TKD regional qualifier, 2/15/15 - It's damn good to hit like a girl!**

              **First-ever 5K race 11/28/13: 37 minutes, 18+ seconds, no stopping**

              Comment


              • #22
                Originally posted by JackieKessler View Post
                No -- you **have** to eat a **minimum** of 1,421 calories just for your body to function properly. If you eat less than that, your body will slow down and store fat. Really and truly. I know many people whose weight loss stopped when they weren't eating at least their BMR. Please, please reconsider!

                Coconut oil is just for cooking -- unless you're eating spoonfuls of it. If you're going that route, then I strongly recommend coconut milk, which you can blend with, say, a banana or fresh berries and drink like a smoothie.

                No bacon? No problem! Consider some minimally processed chicken sausage -- I love Billinski's and Applegate Farms.

                Also, there's Greek yogurt blended with frozen and fresh berries. One serving of plain Greek yogurt is packed with 20+ grams of protein, and the fresh (or frozen) berries gives it more taste, sweetness, and some carbs. Fage is my favorite.

                If you're not going to add fruit for carbs, please add veggies. Lots of veggies. Cooked or raw, or both. When I make my eggs (pretty much every morning), I add diced onions, garlic, mushrooms and bell peppers, all fresh, and I saute them first in either coconut oil (if I'm having chicken sausage with my eggs) or bacon grease (if I'm having bacon), then adding the eggs (with some black pepper and dill weed), scramble everything, and voila!
                seriously! this!
                1,421 is what it takes to keep the cells in your body alive! this means you could become sick if you under-consume that amount. that is danger zone. ignore the weight loss "benefits" of starvation and focus on the organ damage you are putting your body through.
                you need to eat so much more than 1,421 calories. eat the proper foods, and trust your body to manage the foods you nourish it with. your body doesn't know math. if you eat real foods, you won't need to worry about a 3,000+ calorie day. your body will thank you for nourishing it by behaving properly, losing weight effortlessly, functioning without complication, and staying disease free!
                eat!

                Comment


                • #23
                  Here's what worked for me. I quit eating sugar and wheat.
                  I weighed 247 in January. I now weigh 191. Lost over 55lbs in 6 months. Is that fast enough?
                  I never counted one calorie - I just ate meats, fish, eggs, fruits, vegetables and i ate when I was hungry and as much as I wanted.

                  And I am a bit ashamed to admit it I've been really slothful the whole time - hardly any exercise.

                  Have you read the "Start Here" section of Marks website? Good place to start.

                  Comment


                  • #24
                    Originally posted by PoppaCap View Post
                    And I am a bit ashamed to admit it I've been really slothful the whole time - hardly any exercise.
                    Your body was working hard to get healthy! Nothing to be ashamed about. You're awesome!
                    F, 44 years old, 111.8 lbs, 4 feet 11.5 inches (yes, that half inch matters!)

                    **1st place sparring, AAU TKD regional qualifier, 2/15/15 - It's damn good to hit like a girl!**

                    **First-ever 5K race 11/28/13: 37 minutes, 18+ seconds, no stopping**

                    Comment


                    • #25
                      Originally posted by cookie View Post
                      your body doesn't know math. if you eat real foods, you won't need to worry about a 3,000+ calorie day. your body will thank you for nourishing it by behaving properly, losing weight effortlessly, functioning without complication, and staying disease free!
                      eat!
                      Well put!!!
                      F, 44 years old, 111.8 lbs, 4 feet 11.5 inches (yes, that half inch matters!)

                      **1st place sparring, AAU TKD regional qualifier, 2/15/15 - It's damn good to hit like a girl!**

                      **First-ever 5K race 11/28/13: 37 minutes, 18+ seconds, no stopping**

                      Comment


                      • #26
                        Ok, maybe I'll start having 2 meals a day because I don't think I can fit 1421 calories into one meal without adding grains. But will I still lose weight if I eat that much? I don't do much exercise, mostly just walking.

                        Comment


                        • #27
                          Hey,
                          I am new here. I have learned a lot from this post. I am very happy.

                          Comment


                          • #28
                            Originally posted by Ribbons View Post
                            Ok, maybe I'll start having 2 meals a day because I don't think I can fit 1421 calories into one meal without adding grains. But will I still lose weight if I eat that much? I don't do much exercise, mostly just walking.
                            Yes. Walking is fabulous! Mark even says that moving slowly (walking) is much better than chronic cardio. And as you get used to eating enough healthy food to really fuel your body and let you safely burn fat, I bet you'll have more energy and will start adding a sprint or two into your exercise every 10 days or so, just because it feels so good to move.

                            Did you see the various posts here about the difference between being lean (like the way you will get through TPB) and being "skinny fat"? If you look at two people in bathing suits, one of whom is lean and the other is skinny fat, you'd see that the lean person shows off a healthy, strong body; the skinny-fat person has zero muscle tone and looks like a strong breeze could knock her (or him) down.

                            So yes, do start having two meals -- or even three. Do what you need to do to get to that BMR at the very least. Make sure you do it through primal/paleo foods. If you have to count anything, count your carb grams and your protein grams. You want your carbs low (between 50 and 100 g) for weight/fat loss and your protein high (ideally, 1 g per 1 lb of lean body mass). And eat your fat for energy! A handful of nuts; a slice of avocado on your turkey; make some paleo mayo and add that to your tuna or hard-boiled eggs.

                            You can do it. Give it a week of eating this way, and see how you feel.
                            F, 44 years old, 111.8 lbs, 4 feet 11.5 inches (yes, that half inch matters!)

                            **1st place sparring, AAU TKD regional qualifier, 2/15/15 - It's damn good to hit like a girl!**

                            **First-ever 5K race 11/28/13: 37 minutes, 18+ seconds, no stopping**

                            Comment


                            • #29
                              Originally posted by Mia Bryant View Post
                              Hey,
                              I am new here. I have learned a lot from this post. I am very happy.
                              Welcome aboard, Mia!
                              F, 44 years old, 111.8 lbs, 4 feet 11.5 inches (yes, that half inch matters!)

                              **1st place sparring, AAU TKD regional qualifier, 2/15/15 - It's damn good to hit like a girl!**

                              **First-ever 5K race 11/28/13: 37 minutes, 18+ seconds, no stopping**

                              Comment


                              • #30
                                Originally posted by JackieKessler View Post
                                Yes. Walking is fabulous! Mark even says that moving slowly (walking) is much better than chronic cardio. And as you get used to eating enough healthy food to really fuel your body and let you safely burn fat, I bet you'll have more energy and will start adding a sprint or two into your exercise every 10 days or so, just because it feels so good to move.

                                Did you see the various posts here about the difference between being lean (like the way you will get through TPB) and being "skinny fat"? If you look at two people in bathing suits, one of whom is lean and the other is skinny fat, you'd see that the lean person shows off a healthy, strong body; the skinny-fat person has zero muscle tone and looks like a strong breeze could knock her (or him) down.

                                So yes, do start having two meals -- or even three. Do what you need to do to get to that BMR at the very least. Make sure you do it through primal/paleo foods. If you have to count anything, count your carb grams and your protein grams. You want your carbs low (between 50 and 100 g) for weight/fat loss and your protein high (ideally, 1 g per 1 lb of lean body mass). And eat your fat for energy! A handful of nuts; a slice of avocado on your turkey; make some paleo mayo and add that to your tuna or hard-boiled eggs.

                                You can do it. Give it a week of eating this way, and see how you feel.
                                Thank you, you've been very helpful. I'll see how I go with just clean primal foods and no calorie counting.

                                Comment

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