Is this macro calculation correct/beneficial?

I have read through the wiki and am helping design a plan for a family member who is looking to lose weight - F / 60 YO/ 5'5 / 154.2 lbs /. Since it is weight loss she should be eating in a calorie deficit (aiming 20% reduction of normal TDEE). After using TDEE which calculated 1,524 a day, I reduced by 20% for 1,219 calories a day. She would like to do low carb so 40 fat/40 protein/20 carb.

Here is my math if anyone could confirm this ration (40/40/20) would be helpful and if the grams are correctly calculated.

Goal: 1219 CALORIES

40% = 487.6

40% = 487.6

20% = 243.8

PROTEIN- 121.9 ~ 122 g

FATS- 54.17 ~ 54 g

CARBS- 60.95 ~ 61 g

​

Thank you in advanced!

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SV, but more importantly a NSV! I lost half a pound this week.

I have had to completely change my approach to weight loss. For years I have done the yo-yo including fad diets and too strict CICO/exercising. I would be very successful and lose weight but eventually fall off the wagon and then gain it back plus more until I became obese. Then I developed health problems and discovered I had underlying thyroid issues. I did research and started to change the way I think. I used to have the consuming thought that weight loss is the only way I will have good health.

Now I have a new paradigm: Concentrating on being healthy right now instead of seeing it as a far away destination.

I already lost half a pound this week by concentrating on health versus weight loss. It might not be a lot but that loss was bigger than any weight I have lost before: because now it is truly working. Incorporating lifestyle changes for health and not beating myself with an all or nothing attitude. I now know the weight will resolve itself if I Iive this way. Already I feel better than I have in years, physically and mentally.

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If I can do it, you can too. Journey of weight loss and maintenance. (Long)

So first of all pictures of before and after:

https://imgur.com/gallery/FvWaMsm

I have been meaning to post this for quite awhile, and it is something I think of every single day. It is my weight loss journey from 2014 until today.

The before pictures were taken when I weighed about 200lbs. I weighed 163 when I became pregnant with my first daughter, and I gained 35lbs with her. Afterwards, whether from depression or a poor relationship with food my entire life, I stayed that weight for the next 3.5 years. I have always been one for exercise, and at some intervals was able to lose 5-10lbs simply by picking bike riding back up, but the weight always came back. I told myself that I was strong and that even though I was overweight, I was healthier than a lot of people. At my job we are in a residential so we have access to food in well-stocked kitchens. I would eat at home, breakfast and lunch, snacks at work, a big dinner at work, and then go home after my 8 hour shift and eat two packages of Ramen as a "snack" before bed. I understood that this was a lot of food, but I did not at all understand calories or macros. At the end of 2014 two things happened that made me rethink everything I knew. First was a miscarriage for a pregnancy that I was beyond excited for. With this loss, my research began to tell me more and more that a contributing factor would be my weight, and that a healthier body would mean a healthier pregnancy. Obviously this is not the only factor, and millions of people go onto have wonderful pregnancies regardless. But to me I truly felt as if this was a solid reason why my pregnancy had failed so early. The other slap in the face, as it were, was when I saw the pictures from my sister's wedding, taken in November of 2014. I could not believe just how big I looked. At 5'3" I may have felt and even been told that I carried my weight well, but seeing all 200lbs in a bridesmaid's dress really put it into perspective for me.

So I stumbled upon this subreddit. The first thing I learned was that I should invest in calorie counting. I never believed I would have the patience for it, but it turns out I did. I became a fanatic, counting every calorie that went into my mouth. I never used a food scale though, but a lot of what I ate was prepackaged anyways.

The first week I did not change my diet at all. I simply counted all the calories that I was eating on a regular basis. I was astounded to find my calorie intake so high. Logically this made sense, of course, but I wanted to be in denial. The second week I started slow. I changed little things every day. I cut 100 calories from my diet per day, just a small snack. I also employed other tactics, which I cannot stress enough. I stood while eating and only concentrated on my food, no screens allowed, no mindless chewing. I was much more aware of when my body was becoming satisfied this way. It was helpful to be aware of how I was feeling. And despite only consciously cutting 100 calories per day, I automatically was intaking less as I listened to my stomach telling me that it was full, and that I did not need to finish my plate every time. Soon I learned about TDEE and average calories lost while exercising, as well as BMR and BMI. I never officially was measured, but my stated BMI was around 35.4. A ridiculously high number in my mind. I learned about what amount of calories to cut to lose x amount of pounds a week. Most of all, I learned portion control. To me, portion control is still my number one contributing factor. I will exercise 5 to 6 days a week without issue, but if I am not careful, I will plow through ice cream or cookies and not even think twice. It is an ingrained habit from childhood, where I was told to finish whatever was on my plate. When working in residence I realized that the teenagers I worked with would scrape off the excess food they were no longer hungry for instead of finishing it, which was essentially mind-blowing. People can do that? I do not like to waste food by any means, but knowing that I did not have to finish the whole plate was an amazing stepping stone. And naturally, I began to dish myself smaller portions. Of course, the first weight to come off is always water weight, as sodium is slowly cut out of the diet. I was excited because in the first few weeks I was down nearly 10lbs. But I couldn't lose motivation. I had read on this sub from several people to take progression photos. So I did. Once a week I would stand naked in front of my mirror and take a picture. This was the perfect way to see that I was losing weight, despite the scale. Looking at yourself day to day is not the best representation, and motivation to eat healthier after a lifetime of binging is not always consistent.

The months passed and I made my way down to 147lbs, through walking an hour a day, 6 days a week, and eating between 1300-1700 calories a day. I listened to my body. I learned what made me feel good, feel fuller for longer, and what made me weak or jittery. I knew that I could eat 5 Swiss rolls a day and lose weight, but I also knew I would feel like trash. I started my meals with protein and healthy fats, with complex carbs and fiber. I ate a lot of the same meals everyday, a lot of shrimp and tofu, but it was easy and something I didn't need to worry about.

In July of 2015 I became pregnant again. I shot back up 50lbs in a matter of 8 months, and being pregnant at a very stressful job hindered my ability to think logically about what I should and should not be eating. The pregnancy cravings were real. It turned out, however, that I also had pre-eclampsia. After my daughter was born via emergency c-section weighing two pounds less than she should, I ended up dropping roughly 20lbs seemingly overnight. I weighed 180lbs when I went home from the hospital.

At this time, my sister's husband died in a very traumatic way. This is an entire story upon itself. But needless to say, my weight was not the first thing on my mind. Between my four-year-old, my newborn, and my grieving sister, I ate whatever I could when I could. For some reason I really like eating cookies that are put in those small plastic buckets at the store.

My weight climbed back up, as did my apathy. After about five months, however, I knew that I couldn't do it again. I couldn't go on living so uncomfortably just because of impulse issues.

Once again I began counting all my calories. I became mindful again of how my body and mind felt. I cared again about adequate nutrition. It took a lot of balance in life with everything going on, but it was also a reprieve in the chaos. It was something I could control. And I did. By July of 2017 I was back to 150lbs.

I have now maintained my weight, give or take 5lbs, for the past three years. I continued counting calories for another year but I slowly stopped. If I started gaining too much weight back, I would hop right back onto MyFitnessPal.

I have now ingrained so many new habits over the last several years that it is automatic to me. I know to start my meals with protein. I know to not eat while distracted. I know it is not worth stuffing myself and feeling ill. I won't lie, I still have times where I binge eat. But I never throw up my hands and say oh that's it, guess I'll gain 50lbs back because I messed up. I move on with my day and make my next meal healthier. Nothing is a "cheat" meal because I am not cheating. I have learned, and still continue to learn, that my body has wants and needs and I can accurately assess those to feel the best that I can. I'll eat pizza if I want to, I'll eat ice cream. But I also know that I can't sustain myself on those, and that my habits will be healthy. The staples in my diet are continually changing, but I always know how to start my day off right so that I can enjoy the moments while feeling healthy.

I know that 50lbs is not the biggest number for weight loss, but for me I was terrified that I wouldn't be able to maintain it. Yet here I am, healthy and strong. I walk everyday, I eat healthy, and I am always aware that I have accomplished so much, and that I can always continue pushing for the best.

I owe everything to this subreddit. This place changed my life in so many ways and I am so thankful that it has been here throughout this entire journey.

If you made it this far I thank you for reading. :)

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Night time snacking is my nemesis. It destroys my entire day’s work. What can I do to stop?

I have recently begun my weight loss journey. I have calculated my TDEE and I track my calories on MFP. I meticulously plan exactly what I’m going to eat throughout the day/week. And from breakfast (9:00 am) all the way until dinner time (8:00pm) I follow my meal plan perfectly.

However, I sleep late- I watch TV, read, Reddit etc.. I usually am up until midnight most of the nights. At around 10 or 11 pm I get the irresistible urge to drink a cup of milky coffee and eat snacks- nuts, trail mix, a peanut butter toast or cookies. And this destroys my entire day’s progress.

I have no will power and I feel like a loser. Please tell me what I can do to change this terrible habit

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I jinxed myself

So a few weeks ago I posted concern that maybe I was losing weight too fast. I was around -3lb a week. I have now stalled at 177lb (down from 220 max, but intentional weight loss since 200). It's been a little over a week with some 1-2 lb flux upward, but nothing down.

My routine is:

Run 4.5mi in the am (pushing heavy stroller around 13min mile pace), walk 3mi in PM

Walk 6 miles in PM

Walk 3 miles in PM

Repeat.

I weigh all my food and track in MFP. I've been staying around 1500cal, but I started dropping it to 1300 the past 2 days trying to get over this stall.

I've started taking a morning vitamin, and I've also drank some vitamin water zero regularly. Could either of those affect my salt regulation? I had an instant noodle meal about a week ago. Could that sodium still be affecting me?

Thanks!

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Superfood Saturday: The Power of Pumpkin

Hold onto your hats, it’s pumpkin season! And to show our appreciation for fall’s go-to gourd, we’re highlighting all the weird, wonderful and nutritional aspects of this fall harvest fruit—that’s right, it’s a fruit! Many people refer to the orange sphere as a vegetable but it is, in fact, a fruit grown from a seed.

Pumpkins are native to Central America and Mexico but are now grown on six out of seven continents around the world. We in the U.S. really enjoy our pumpkins and produce over one billion pounds of pumpkins a year! But if you think we started the pumpkin carving tradition, think again. This custom came all the way from the emerald isle where the Irish originally carved potatoes and turnips. Once Irish immigrants arrived in the U.S., they quickly adopted the pumpkin as the perfect carving vessel.

5 Healthy Foods You Should Be Buying in Bulk

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The biggest pumpkin on record weighed exactly 2,323.7 pounds according to the Guinness Book of World Record. Pumpkins can be picked from a patch, carved, painted and shown off on your front stoop. They can even be thrown for sport in the infamous Punkin Chunkin yearly competition. And don’t forget that the pumpkin once served as a carriage for Cinderella!

While the activities are endless for pumpkins, so are the recipes. You can puree your pumpkin for smoothies, oatmeal and parfaits. Or cut into cubes to roast. Or bake it in a pie, muffins or bread. Or slow cook into a delicious soup. And that’s only the beginning! However you like your pumpkin, go ahead and enjoy it. This versatile fruit is fat-, cholesterol- and sodium-free, plus it’s a good source of vitamin C and A.

6 Foods For a Stronger Immune System

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So if you’ve grabbed the gang and you’re ready to head to your local pumpkin patch, keep these tips handy: Choose your pumpkin wisely, selecting one that is firm and heavy for its size. If you want to grow your own pumpkins, plant the seeds from the last two weeks of May till the middle of June and pick in October when they’re showing a bright orange color. The most common pumpkin in the U.S. is the Connecticut field variety but that doesn’t mean you can’t branch out and go for a Peanut pumpkin, which is good for soups and stews; a Lakota, that tastes good raw; or a Sugar pumpkin that’s great for pie-making. (Speaking of pies, did you know the largest pumpkin pie ever cooked clocked in at five feet in diameter and weighed over 350 pounds? While we don’t imagine any of us carting that around to our Thanksgiving feasts, it’s still a feat to behold!)

Ready to pumpkin spice up your life? We are right there with you. Check out our top 10 tasty pumpkin recipes perfect for the fall season. Let’s all go pumpkin crazy together!

The post Superfood Saturday: The Power of Pumpkin appeared first on The Leaf.

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I'm gaining weight. And it's a good thing.

So, I've been trying to get to my goal weight for a loooooooooooooooooong time, with a few ups and downs as most of us have had.

Well, this year threw a massive spanner in the works in that regard. And no, I'm not talking about Covid. (Though this does relate to serious illness!) See, this year - in June, to be precise - I got sick. Really sick. Several days in the ICU kind of sick.

I first came down with a fever and severe fatigue in the last week of May, and when I felt too weak to feed myself or even scroll through my phone, I went to the emergency department of my local hospital. I was admitted and given lots of IV fluid for my dehydration, and more anti-fever medications. I was also given IV antibiotics, and of course, multiple Covid tests just in case. (All negative.)

And I kept getting sicker.

I quickly became "that" case. The mystery patient. I simply wasn't responding to anything they were giving me, and it became a process of eliminating all the culprits they could think of. Doctors would gather outside my room, students included, whispering with each other and turning back to look at me with unmistakeable looks of puzzlement on their faces.

I had a bone marrow biopsy, an MRI, a CT scan, a lumbar puncture, multiple echocardiograms, multiple x-rays, on top of daily blood tests, despite barely being able to give any blood due to swelling and a heart that was under a tonne of strain. I progressed to needing high flow oxygen over the course of several days, and every single day I was feverish, weak, and in pain. I was transferred from my local hospital to a hospital in the city, and I have few memories from my first several days there, due to being so ill.

I don't remember the first dose of the drug that saved my life, but I do remember waking up a day or so later feeling incredible - at least in comparison to how I had been! I was on high dose steroids, so I can say for sure that a certain American president must have been feeling pretty amazing recently if he was on anything like what I was. More importantly, however, I was also being given four shots a day of Anakinra.

See, Anakinra is a very expensive medication that's used to treat autoinflammatory disorders. Autoinflammatory disorders are a bit like autoimmune disorders, but where autoimmune disorders involve the adaptive immune system, autoinflammatory disorders involve the innate immune system - the system which regulates inflammation in the body. Turns out, I had Adult-Onset Still's Disease, which in my case had progressed, alarmingly, to Macrophage Activation Syndrome, or more specifically, secondary Hemophagocytic Lymphohistiocytosis. This complication is life-threatening, and at one point I was seriously being considered for intubation. If you've heard of Covid causing a 'cytokine storm,' this is essentially what happened to me, triggered by this underlying Still's Disease. Anakinra blocks the Cytokine IL-18 from working, preventing the snowball effect that leads to uncontrolled inflammation in the body.

While I was in the hospital, they weighed me at one point. With all the additional swelling going on, I'd gone from 72kg upon entering the hospital to 76kg in the middle of my stay. I was upset at the time, not realising the seriousness of my condition! All I could think about was how annoying it was to weigh so much when I'd been trying so hard to lose weight.

Well. Cut to a few weeks later, finally cleared to leave the hospital, feeling much better and ready to go home. I go to stay with my parents while I recover, and what do I find when I step on the scales?

I weighed 66kg.

In the space of a couple of weeks, including the swelling/water weight, I'd lost 10kg. That's 22lbs, for American readers.

I was as weak as a kitten. I looked like a shrunken old lady, and my metabolism was in shambles. Did you know that fevers burn an insane amount of calories? I found out the hard way! I ate probably 2,500+ calories every day for weeks as a 5 foot 4 person on bedrest, and I actually went DOWN a kilo in that time!

And the thing is, my metabolism has since settled down, I'm feeling much stronger and I've even gone back to exercising! But. I've gained back 4kg, and currently weigh 70kg.

I felt bad when I realised that.

But I got an email from my rheumatologist the other day. I'd mentioned gaining weight to her, despite my best efforts to control my diet and begin exercising regularly again. And you know what she said?

"That's great - shows that you're healing!"

And fuck, man. I am, aren't I?

I had a life threatening disease in June. I lost 10kg in two weeks and it left me weak, unable to hold up my own weight. Now, I'm nearly back to the weight I was before I got sick - which is still overweight!

And I'm glad!

I'm healing!

There'll be plenty of time for me to reach my goal weight in a healthy way as long as I heal from my illness first. I'm gaining weight right now, because that's what my body's gunna do when it's been sick. It wants nutrients. Plus, I'm still on steroids - it's okay for me to be a little hangry now and then!

I dunno guys, I just wanted to give a different perspective and write this out for myself as much as anyone else. Sometimes the weight gain isn't just a neutral thing, it's a good sign. Sometimes weight loss isn't healthy, even when you start out overweight. I'm here, I'm alive, and I'm 70kg, and those are all beautiful things.

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