My Newcomers Guide to Weight Loss.

Hello r/loseit!

I'm making this post for the newcomers. As we are reaching the new year, there will be an influx of new people coming in tryna shed those pounds. As someone who's also on the journey (I'm roughly 2 months in ATM and I've lost a total of 8 lbs), it's important to navigate these rough waters together! Here are some research I did and stuff that worked for me physically and mentally, hopefully this helps some of you.

Before we begin, a small disclaimer

I am neither a doctor, dietitian or fitness professional. If you have access to a personal trainer, you should absolutely listen to them instead of this post as they have more in depth knowledge. However, if you don't, you may use this post as a starting point.

Weight loss should be a slow process

Don't try to rush it. Just remember this, how long did it take you to get to this point? Well, the good news is, weight loss should take you a much shorter time if you come prepared. No one ever woke up one day and said, I want to be fat, it just sort of happened over the years.

However, you're going into the weight loss process with knowledge, this would give you an insane advantage to level the playing field.

There's only one way to lose weight

I'm sure you've heard this before. Weight loss comes down to Calories In, Calories Out (CICO).

Your body expands energy to keep you alive, this is calculated in BMR or Basal Metabolic Rate, ie how much energy you need daily to just survive. Extra calories you eat that remains unused are stored as fats.

Let's turn that around for a moment, if you eat under your calorie requirement, you're body would then need to turn into these fats to pay back that energy deficit.

For your reference, 3500 calories is roughly equivalent to 1 lbs of fats. Hence, by eating 500 less calories a day for a week, you're on track to lose 1 lbs of fats a week.

In fact, even bariatric surgery is a form of CICO, ie you're altering gut hormone level so you end up taking less calories.

How to start CICO

r/CICO has a lot of resources on their sidebar. However, let me give you the short breakdown to save you some time:

Calculating BMR

• Use a BMR calculator such as this one

• You'll get results based on your activity level, remember that you should always use the sedentary unless your a professional athlete. This is because, even though you walk a lot during your job, your heart rate isn't elevated too much unless you are absolutely out of shape or walking really fast. 3mph according to this thing.

• Any activities that you do, ie walking, running should be logged through a separate calculator. Keep in mind however that calculators like these often over estimates how much you're really burning. So, usually, unless the workout is an intense intense circuit training, long distance running / biking, I don't bother logging it and just take the extra calories burned as a bonus (if it happens).

• There you have it. You have now found your TDEE or Total Daily Energy Expenditure. This is the Calories Out component of CICO.

Logging your calories

For this step, you should absolutely get a food scale. They're cheap and you don't need a fancy one (I can get one for $5 including shipping where I'm from).

• Download an app like MyFitnessPal. I personally use Healthify since I like the UI better and it's easier to find asian cuisine in their database.

• Now that this step is done, all you have to do is to log your meals. I personally use the predetermined calculation in there. This is not as accurate, however, as I don't eat a lot of saucy food, I prefer this method as inputting individual ingredients in there for asian cooking with a lot of ingredients can get tiring really quickly. I do however overestimate the calories provided by the app just a little bit ~100 cal to account for a tbsp of cooking oil.

• You should always remember, you can't out train a bad diet. However, a good diet with bad routine will still bring you results.

• Its okay to treat yourself once in a while, as long as you are within your caloric intake. It's also okay to break it once in a while, remember to live a little.

• You will also feel slightly hungry while your body is getting used to proper portion sizes, however this will go away. Eating a big portion of vegetables and fruits (anything with a high fiber content really) will help circumvent some of this. In my experience, the hunger goes away after 2 weeks.

• In case you're wondering, intermittent fasting absolutely helps with CICO as eating in the 8 hour window usually means you'll end up missing a meal.

• A UK show called Secret Eaters showcases how extra calories can sneak into our diet. So I do recommend you give it a watch.

• Your total caloric intake during the day is the Calories In part of CICO.

Mindset

Now that we have mentioned the technical details of weight loss, let's talk about mindset.

I'm sure a lot of you have tried going on this journey before, just to completely lose motivation and yoyo back to your original weight, or even gained some.

Upon looking back, I realized the reason I have failed was because I tried to do too much, too soon. I tried various exercise programs (P90X, Insanity, T25, ICF) as well as various diets (mainly keto, underfeeding myself to a crazy low amount for a few weeks, cutting all the "fun" stuff out of my life) just for me to successfully lose weight but unsuccessful in keeping it off.

This was my body's way of telling me, "hey dummy! I need some nutrients. I'll make you suffer for this!". Now I fully understand what it means to shift towards a healthier lifestyle. After all, unless you're doing a cutting + bulking cycle, there's no reason to aim to lose all that weight just to gain it back again after a few months, right?

Shifting towards a healthier lifestyle should be done gradually. Don't be gung-ho in starting cardio, weight training and caloric deficit all in the same day. Introduce them slowly to your life and let your body adjust.

I personally started with cardio, then CICO, then weight training and it took me around 2 weeks to really adapt to a healthy habit before I could add another one. Adding everything in at once will leave you lethargic and unmotivated.

List out all healthy habits you'd like to incorporate into your life, try it out for a week to see how you like it and if you don't, try another one. This could range from, walking 10000 steps a day, to weight lifting, to swimming etc. The list is really endless.

However, keep in mind that the one key habit you absolutely need to incorporate is CICO.

I should also mention this piece of advice that is taken from the wiki in r/fitness.

“Substitution” is a well known psychological effect: when you announce your goals to people, you receive psychological satisfaction, and it makes it less likely you achieve them.

Share your accomplishments, not your goals.

Exercise

If you're wondering why this is so low on the list, it's because it's completely unnecessary. However, I'll list out the two types of exercise I know about here just in case you're curious how they can contribute to your weight loss journey.

• Cardio

Your calorie burning exercise. It makes you extremely hungry at first so give your body some time to adjust. A good session of interval training increases your TDEE by 400 - 600 calories so you can eat more and honestly, this extra calories is the only reason I'm doing it. You could also of course just use this as a bonus calorie burned, however as having too high caloric deficit might harm your progress in the long run, I would not advice it. Cardio also increases your endurance depending on it's intensity.

• Weight Training

Have you seen those fat to six pack transformation videos where the person looks completely shredded at the end of his journey? This is what weight training is for. Reducing caloric intake will lead to muscle loss eventually. However, according to bro-science (I can't seem to find a research on this, but this is what the consensus seem to be), if you're new to lifting, you can still make use of the newbie gains and slow that down or even gain muscles during your journey as your body could still use your fat storage to fuel your muscle growth to a certain point. 1 lbs of muscle also takes 3 times the calorie to maintain itself when compared to 1 lbs of fat, thus increasing your TDEE very slightly.

Fitness related gadgets

I'm a data driven person and the reason why I'm having fun during this fitness journey is partially because I get to collect the data and see the changes happening live on my body. These are absolutely not necessary, however if you're like me, they're pretty nifty.

• Heart Rate Monitor (XiaoMi Band6)

As I do cardio daily, I think this is my most useful purchase. This particular brand is cheap and I guess you get what you pay for. The footsteps tracking is absolutely garbage but I use it mainly for it's heart rate monitor that is used to estimated calories burned. It's pretty inaccurate as well, but I prefer having at least some data rather than no data at all . If you're looking for one that is more accurate, you should get a chest strap as that is miles more accurate than a fitness band.

• Body Composition Scale

The body fat percentage on this thing is also pretty inaccurate and dependent on a few other variables. However, you can use it to see if you're trending up or down in body fat and that's all I care about.

• Bluetooth Earbuds / Any earphones really

These Bluetooth ones are quite nice when you're lifting as there are no distracting wires. The gym is my "me time", I like to just put music and lift weights.

As a side note, please do not buy these gadgets at the start of your fitness journey. Use them as a reward to reinforce your healthy habit.

That's all peeps from me peeps! I hope this helps some of you out there and apologies for the long post! Happy New Year everyone!

If anyone who's more experienced with the subject matter would like to chime in or correct me, please feel free to do so through the comments.

Edit: Apologies for the multiple edits. I'm on mobile and I keep finding grammatical errors 😭

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How I quit junk food and turned my life around and how you can too

Introduction

Just like a few posts here, I'll start by saying that during the pandemic I've put on around 6kg and this was all due to being inactive and eating junk on daily basis without exception.

As things started to slowly drift back to normal with the removal of the restrictions and so on, I took it upon myself to start working out and eat clean food and ended up putting on 4kg in the process (lol now what you expected), this time due to my addiction to junk food and food delivery and a few misconceptions that I had about dieting which I will go through in the following lines.

Please don't take this as medical advice as this what has worked for me and it may not work for you, so take everything I say with a grain of salt.

Addiction is synonym to nasty habits

I have quit a few addictions in the past, sleeping pills and smoking cigarettes to name a few and I learnt a thing or two on quitting addiction that benefited me greatly and I implemented in my weight loss journey.

The first thing that I learnt was addiction is some nasty habits that you develop during dire circumstances. I started drinking sleeping pills after I broke up and I started smoking due to loneliness during the pandemic. Junk food too.

Addictive substances have such a great effect in relieving the short-term pain and their effect unfortunately does not last too long. And there is the problem: they always make you come back for more and you find yourself in this loop where you know what you're doing in hurting your body yet due to your physiological dependence on them, you develop the psychology to accommodate to that. By psychology I mean habits. And here is the thing about habits: they take time to develop and they equally take time to get rid of.

So let's establish a baseline that your addiction is a cluster of nasty habits that build over each other and in turn trigger each other. The morning cigarette. The lunch cigarette. And the dinner cigarette. We also have the anxiety-stress cigarettes. When I watch a movie, it was a MUST that I'm eating chips or some form of snack; otherwise, I don't feel like I'm really watching. You get the idea. Things that happen in your life and you associate with the substance: the two have no relation whatsoever, yet you establish the relation and condition yourself to it. It becomes unimaginable to not do the thing without the substance.

So the first step to recover from these nasty habits to define them. Just like I did in the example, just sit with yourself and think about when, why and how you eat junk food. Establish your triggers. Understand how your habits are implemented in your daily life and (mentally) take note. You'll be surprised at how much you repeat the same thing over and over again.

Okay habits established, now how to quit junk food?

The first time I tried to quit cigarettes was to flush them all down the toilet before holidays during which the tobacco stores were closed. Needless to say, these were the most horrible days of my life. I was miserable and I was acting like a junkie experiencing painful withdrawals and right after the holidays, I went back to smoking more than I was used to. Same with junk food. Multiple times, I quit for a few days and the next thing I'm doing is binge eating on a Saturday night. The psychological defeat I felt and the helplessness were too depressing to live with. The worst experience when it comes to this was quitting sleeping pills. I flushed them down the toilet and my doctor knew I had an addiction problem because I was asking for frequent prescription and she said she agreed to not prescribe them anymore. Cue in a week of nightmares and late night hallucinations, not a pleasant experience. But I survived to tell the story.

I hope I drive the point home that quitting cold turkey rarely works and the damage you do to yourself is a whole lot greater than the benefits. So please for your sake, don't do that.

What you need to do is to form new habits while attenuating the intensity of the bad habits. You'll effectively be doing two things at the same time and you'll start to experience some good changes and effects that'll keep you going.

Let's put on some numbers. I used to eat a bag of chips and box of chocolate or a tablet at lunch, and then at night I'd eat two bags of chips. This has gone for over 6 months during which I put on 6kg. When I started dieting and working out, I started eating healthy. I implemented meat and rice in my diet replacing the junk food lunch I've had for a long time. This was a good step and it helped me slowly get into the habit of meal prepping and finding delicacy in healthy food. I was experimenting with sauces and spices and such.

In order for you to do this, just ask yourself this question: if you had the chance, what is the one healthy meal that you'd eat for the rest of your life? For me the answer to that was easy, rice and minced/normal meat. I enjoy its texture and taste and I like how it makes me feel, energetic and full. Once you figure out that meal, start cooking it on the daily.

You must ease your way into making a new habit. Everything needs to be easy, quick and effective. Cooking a 2 rice meal doesn't take me 15 minutes. When you think of eating your healthy food, it should be readily available because let's face it, we can be lazy. So forming that automatic chain of events that helps you implement the habit is a huge advantage.

At this point, I was eating rice and minced meat and 2 bags of chips every single day, putting on 4kg while I was training (another habit I was working on). I know it seems counterintuitive to eat healthy food and gain weight but the main objective is to form the habit of eating healthy food.

At some point, cooking my meals and eating them has become an automatic reflex in my daily routine. I can't remember a single day when I came back home after a day in uni that I didn't cook this meal. I felt good about myself and 50% of the problem was solved.

Hear me out. When you reach this point, you'll start to feel the changes that eating healthy food and junk food have on your body. Junk food makes bloated and exhausted, craving sleep and comfort, whereas healthy food pushes you to go out there and do something. I haven't felt as sharp as I did when I switched to a full-on healthy diet.

When you come to this realization, you'll figure that junk food has got to go, but your addiction and your nasty habits won't help you breaking free from it. This is when you introduce another "necessary" healthy food instead of a portion of the junk food. For me that was another 250g of minced meat at night. I was eating rice+meat then meat and finally two bags of chips. Eventually they were reduced to one bag of chips. Then chocolate bars throughout the day. And finally, I had the courage to pull the trigger on junk food and eat healthy food all day long. I replaced the last bag of chips with beans and peas I eat with the meat at night.

What I'm trying to explain is that the introduction of healthy food in your diet should be GRADUAL and unlike the misconception that it sucks, it's actually pretty delicious and it makes you feel awesome. It eases your way to better eating habits.

If you relapse or gain weight: it is fine. Keep your objectives in mind, that is forming new habits.

Doing this method is a form of self-inflicted psychological warfare, but it bearable. At some point, you'll feel scared of the introduction of the healthy food and it'll take some psychological grit to take in the weight gain like a champ. As long as you're reducing the amount of junk food you're eating, YOU'RE GOOD. And when you relapse, don't beat yourself up too much for it. It happens. We all have our weak moments and we curb in to our urges. When this happens, take a moment and reflect on how the junk food you are eating makes you feel as opposed to the healthy food you've been eating.

Relapsing is good. It gives you an insight as to how things should be (prior to the relapse) and reminds you of what you're trying to change about yourself.

Hunger and Starvation

When you're hungry, you're not at all starving. It's your conditioning fighting to get that junk food in. I had this misconception that when my stomach starts making that noise, then I'm depriving myself of food and starving and I shouldn't be doing this. However, as you'll realize later on, this hunger is the result of your previous eating habits. And staying with it rather than fighting isn't as bad as you think because eventually as you adjust to your new diet, it completely vanishes from your life. whole foods make you feel full longer and better.

Another point to make is that eating your BMR technically CAN'T kill you. You are literally providing your food with the basic caloric intake to function, and there is no way shape of form that this can cause some damage to your body (unless you have an underlying condition). So hunger at the end of the day is all in your head.

Hunger is caused by the release of the ghrelin hormone in your intestines that makes you think you need food. Here is the thing about ghrelin, it is released on the frequency of your eating habit. If you eat 3 meals a day on the exact same timing everyday for a week or so, your body at those timings will release ghrelin and will ask for food, no matter what. So if you decide to eat twice a day (like I do) and fast the rest (intermittent fasting), you will only feel hungry around the times you eat your meals, the rest of the day, you are good to go.

The application of this method on my own body

Okay, now I am going to give you a timeline demonstrating this method and how it worked for me, and hopefully it will give you some initial kick to help you lose weight.

Early 2021: In this picture, I weigh 75kg, for a 5'9 25M, this is healthy weight. https://imgur.com/a/C60wL6c

August 2021: In this picture, I weigh 82kg. This was after around 6 months of eating junk food and doing absolutely nothing whatsoever besides playing videogames. It was also the time I introduced rice and meat to my diet. https://imgur.com/a/9kPxt7T

October 2021: In this picture, I weight a whopping 92kg. Things went south because I was eating pork with 30% fat thinking it was only 7% (honest mistake). But nonetheless, I was eating junk food and cooking healthy food everyday. I was also lifting hard and it felt awesome. I would say during this time, I felt the best. I got into the habit of cooking and working out, but the rate at which I was gaining weight was alarming. It was also the time I realized the pork thing. https://imgur.com/a/HGEuvYH

November 2021: after correcting my mistake with the pork and starting to eat the 7% one (still eating junk food but at a much reduced rate that included chocolate bars exclusively) I maintained 92kg.

Today after just two weeks of going on a full-on healthy diet, I am at 87.5kg, effectively losing 4.5kg https://imgur.com/a/l6ZiFY3

For the first time in my life, I can confidently say that I have a full grip over the food I am eating. It feels amazing to be able to stick to your calories and experience weight loss. It is not easy, but trust me, it is achievable, and using this method, you don't have to hate your life doing it.

Conclusion

Guys, there is so much more I want to share on this sub. Like watching Spider-Man NWH without eating popcorn and drinking soda was actually amazing. For the first time watching a movie in the cinema, I didn't pass out.

Reading your comments, posts and encouragements kept me going. Seeing people doing wonderful changes to their lives and body is such an illuminating experience. I really appreciate all of you and the support you are providing.

I just wanna bring you back to the point of seeing changes in your habits and eventually your body will take A LOT of time. Patience is a virtue that is desperately needed in the game. Consistency is another key factor.

With all of that being said, thank you all for attending my TedTalk, and I realized I should've spent all this time writing up a research paper due to January 10.

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Fat guy looking for some advice

Hey guys I’m a fat bro currently on a weight loss journey and was wondering if I could get some advice on my current diet and workout structure. I’m currently 4 months in to my transformation.

H: 5’9 SW: 267 lb CW: 238 lb

I do 60 mins of cardio 5 days a week (30 mins on treadmill some running some walking) and 30 mins on the eliptical followed by 3-4 lifting exercises per day (4 sets 5-10 reps I try to follow the bro split for these)

I absolutely love junk food and work a job with long hours so my diet is always as follows:

1 PM: bagel with strawberry jam and a cup of tea

7 PM: quarter pounder without cheese and grilled chicken snack wrap from McDonald’s (I’m lovin it a bit too much)

Edit- I also have a FML day on Saturday where I eat prolly 3000 calories in the day because I meet with friends and eat ridiculous amounts of pancakes and pizza… I’m trying to get rid of this one

I was wondering if I should make some changes to my workout structure or diet my goal currently is fat loss but in the long term I do want to build muscle and become lean.

Thanks!

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How to use a weight loss opportunity to the fullest?

F28 5'8 SW:235 GW:IDK

How hard can I go for 3 months to lose weight?

Basically, I had a mental breakdown a few months ago, and I've just been granted a 3 month sabbatical from my work place. I'll still be getting paid normally, but I'll have time to do things. I've already been working with a therapist about the agoraphobia stuff, so the mental side is taken care of.

My plan is to workout twice a day for 1 hour each session. Strength training in the morning and cardio in the evening. I figured I could train every other day so I don't tear myself up too much.

Strength training will mostly be kettlebells and body weight exercises. Cardio will be a couch to 10k program on my elliptical or forcing myself to go for walks outside.

As for diet, I can't to do calorie tracking (therapists orders) so I'm going to instead focus on portion control. So stuff like using smaller plates and checking serving sizes. I don't plan to follow anything like keto or Paleo, but I'll be cooking all of my meals fresh since I won't have much else to do.

Does this sound like an okay plan? Or should I be doing more? I really want to use this once in a lifetime chance to the fullest.

TL;DR: There's time enough at last for me to try and lose weight. What is the most I can do?

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Lost 35 lbs this year (without exercise), wanted to share what worked for me

Hey everyone,

I've had my share of ups and downs with calorie counting. I'll list my stats and previous efforts first, then I'll mention what worked for me. Thanks to everyone in this community for sharing their triumphs, struggles, and journeys - it motivated me to post my own.

• Stats: Female (age 29), 5'4, SW: 195 CW: 162, GW: 130.
• Past Hurdles:
  • Cheat days - these really don't work for me and I feel so awful going back to a 'normal' day afterwards.
  • 'Stressful' days - During the pandemic, days when I was moving from one apt to another, or just hellish days in general were an excuse for me to get a dessert or something as a 'treat'. (This doesn't include actual body stress like days when I'm sick, of course).
  • Doordash and other delivery services - While I love these services and I think they can be great if used well, the fact that delivery minimums exist meant I was ordering more than I needed and putting the excess food in my fridge which was a huge temptation.
  • Not eating enough protein - Volume eating is a huge thing for me. I always told myself I could eat carbs and pasta while counting calories and then I would be miserable in the evenings.
  • Falling off the wagon after binging - Pretty self explanatory, but if I had a stressful day or cheat day, I would use that to justify eating even more calories the next day since I had already went over.
  • Keeping my efforts to myself - I was always afraid to share with my friends or in subreddits about my efforts/struggles because of how many times I had started this journey. I didn't want to fatigue people with attempt number ten or twelve.
    

So... what changed?

I hit rock bottom when visiting a friend in Colorado. I was at my highest weight and I just felt so ashamed when I went to go out and get boba with him and his wife. They didn't say anything to shame me, but when I drove back to where I was staying, all I could think about was how uncomfortable and upset I was. On the long drive home, I decided to make a change, and I've been keeping at that ever since.

I knew that I didn't want to exercise - I tend to panic a bit when I introduce too many life changes at once, so I wanted to stick to just calorie counting and then introduce exercise when I felt comfortable. I'm still not there yet, but I hope to start some low-impact stuff soon.

What Helped Me Succeed Compared to Prior Attempts (in order of importance):

• Having an accountability buddy - I know this gets mentioned a lot, but I can't emphasize the importance of this enough. I have someone who is very close to me that I felt comfortable sending my weight to each day. If I was struggling or wanting to binge on half a cheesecake, they reminded me of my goals. If I tried to justify the stresses of a certain situation, they reminded me that there is always going to be a justification. The more times I justify it going above my calorie count for the day, the easier it is, and the more at risk I am for falling off the wagon. They also helped me see the trends in my weight loss over time. If I got hyper fixated on the fact that I was stalling out, they reminded me of my progress. While this method isn't for everyone, it was absolutely invaluable to me. I wouldn't be here without my accountability buddy.
• Focusing on protein - I found protein bars I like (since I hateee protein shakes) and focused on having easy sources of protein that I can cook (Costco Bare Naked Chicken Breast Chunks are great for this). When building out my day, protein was my first goal, everything else came after.
• Focused on always having easy to access foods of various calorie counts - I know a lot of people cook for themselves throughout this journey, but I'm way more susceptible to ordering DoorDash or snacking if I have to cook a big meal after work and do a ton of dishes. I still cook, but if I'm not feeling it that night, I have frozen meals or pre-marinated meats from Trader Joes that I can quickly cook. If dinner is always 15 - 20 minutes away (or less), it's hard to justify binging.
• Forcing myself to not order delivery - If I wanted Chipotle or some other restaurant food, I had to order it for pick-up or go and sit down at the restaurant to eat it. I cancelled my Doordash account so I wouldn't be tempted. Just having that extra hurdle really helped me prioritize all the food I had at home.

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Took a whole year to lose 20 pounds, feeling defeated.

I was never skinny, but I used to be a healthy weight.

As soon as I went off to college and COVID started I shot up to 110+ lbs overweight.

I have spent the whole year going from 275 to 255 and I was pretty proud of it, until i wore a t-shirt.

For context I never wear t-shirts because I have manboobs. I’m EXTREMELY self conscious about them.

But today I saw I had lost another pound and felt confident. I threw one on and left the house without looking in the mirror.

While using a public bathroom I got a glimpse of myself and it completely shattered any confidence I had. It looks straight up like I have woman’s boobs.

I don’t know how I can get rid of these quickly but with 2022 coming right around the corner I’m promising myself to lose at least 40 this year.

I’ve tried to research gyno but from what I can tell my manboobs are just very unlucky fat placement. I may have slight gyno, but in old pictures of me where I was skinnier my chest barely stick out at all.

Anyway, I just needed to rant. Sorry for the long depressing post, and I am not going to let this stop me from continuing my weight loss journey.

Thanks to everyone in this community and good luck to all those who will be joining this coming week.

PS: Pictures for reference

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What Do You Typically Eat In A Day, For Weight Loss?

I’m curious how everyone here eats on a typical day while you’re counting calories to lose weight.

I have a lot to lose. I come from an unhealthy food background. Overweight kid. Starving teen. SMO adult. It took until adulthood and cooking my own meals to realize that none of my family dinners were particularly healthy: rotations of chicken parmigiana, meatloaf, chicken doused in oil and sherry wine. I just thought to myself, “no wonder I either overeat or starve myself!” I was never taught healthy habits. So I stick to what I know or just don’t eat.

So, if you’d be so kind. Mind letting me know how your day looks, food wise?

Tomorrow I’m planning something like:

Breakfast: two slices of Dave’s Killer Bread, Good Seed, with 2 tbsps each of 1/3 the fat cream cheese and smoked salmon.

Lunch: an almond butter and jelly sandwich, 2 tbsps of each.

(I know this is very carb heavy, but I’m PMSing and I’m craving BS, and maybe I need to stop giving into that so I can have more calories available to me for more nutrient dense things)

Dinner: stewed white beans and spinach with 1 1/2 cups of brown rice and a side of veggies.

Snack: Skinny Pop popcorn.

Then I have about 67 calories left which I may just allow to remain because I went very far over my calories yesterday. But also, maybe something else will cover it.

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