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Ok, so for the past few months I have been maintaining my weight of about 190 lbs. While maintaining is better than gaining, I have been eating at a deficit and should be losing.... Well at least I thought I was eating at a deficit!!! There was either one of two problems, science is wrong or I have been inaccurately logging my food. I went with option two and have been investigating! I have lost a significant amount of weight since starting my journey with fat secret ( 90 lbs lost) and figured I was getting pretty good at logging my food. Well I guess there is always room for improvement. One thing I found today is my 1 cup of oatmeal is really a cup and half! One cup is 80 grams, I've been using a very strict, level, one cup serving. Big mistake, it winds up my one cup of dry oatmeal weighs out to be 120 grams. That alone is an extra 150 calories!!!!!! I usually weigh my food but for somethings I used the measuring cups, well at least I used too!! Lol... I will be doing more investigating and post other inaccuracies. I bet there are more than this one!! We always have room to improve! While this was ok when I was 280, the deficit has to be a lot lower at 190. The closer we get to goal the harder it is to lose. Which is ok with me, but frustrating when you think you are at a deficit and actually almost at maintenance.
I'm posting this for everyone who says they are only eating "x" amount of calories and not losing weight. Maybe reexamine how you are measuring, because I thought I was doing a great job of logging, but obviously have found a few errors, this one error has been costing me around 150 calories a day and over a 1000 calories per week! I hope this helps some of you who have been stuck at a weight or not losing at all. Because if we are truly eating at a calorie deficit, we will lose weight! (With the exception of a few medical conditions, obviously, but for most of us!)
Let me know what errors you have found, maybe I'm doing the same!
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1830 kcal
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Fett: 67,99g | Prot: 174,26g | Kolh.: 149,38g.
Frukost: Isopure Whey Protein - Dutch Chocolate, Quaker Old Fashioned Oats. Lunch: Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Baby Spinach, Blueberries. Middag: Olive Oil, Chicken Breast, Avocados, Green Peas. Snacks/Annat: Quest Chocolate Caramel Pecan Hero Protein Bar, Isopure Anytime Protein Drink, RX-3 Reconstruxion Recover, Carlson Maximum Omega 2000. mer...
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2210 kcal
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Träning:
Promenad (Rask) - 6.5 Km/H - 16 minuter, Vila - 15 timmar och 44 minuter, Sömn - 8 timmar. mer...
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 Kommentarer
Both numbers...weight and measurement come with a large % error on nutrition labels. It's an average. It's better to just understand portion sizes and use labels as comparisons to identify what is healthy or better for weight loss than not. Pay attention to your body and adjust as needed. Also serving size does not = portion size. Companies in most instances, report what they think people are likely to eat in one sitting - not what you should eat.
04 maj 19 av medlem: AboutMyTribe
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Also think of calorie as a range. FS gives 1 set RDI number...it should be a range to match the fact labels are an average. For instance, in your example calories can be overstated or understated by 20%. At the end of the day, it should all average out within a certain calorie range.
04 maj 19 av medlem: AboutMyTribe
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At a restaurant your safest bet is to always eat half...regardless of nutritional info listed.
04 maj 19 av medlem: AboutMyTribe
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I think that is very good advice. I think also people often forget to log oils they are cooking with and condiments and even cheese. I know when I weigh with my scale I get a much more accurate idea of what I am eating.
04 maj 19 av medlem: liv001
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@Liv...even the 80 grams is not necessarily accurate in terms of actual calories consumed on the label...unless it's a "clean" food like meat, fruit, or veggie.
05 maj 19 av medlem: AboutMyTribe
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Also with oils....always use half than a recipe calls for.
05 maj 19 av medlem: AboutMyTribe
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When I first started this journey...,way back in November I told myself that the first few weeks I wasn't going to change anything, that I would just dole out what I thought a portion was (what I thought would fill me) and then weigh. I was very surprised. If you go back and look...it wasn't even that bad. I was at 1000-1700 calories most days of that last two weeks and only had one "bad day" at over 3000. But...my protein was generally my lowest number and fat and carbs were generally two to three times the amount of protein. I seem to do better with lower carbs and higher as later months would show. But the thing is...I thought that I was eating at maintenance and I really, really wasn't. The weight was just increasing so slowly that I wasn't noticing. I was averaging almost 1700 calories per day. I actually seem to lose weight at 1400-1500 so...it was pretty close to maintenance but...just enough over to sabotage myself. I just do better when I can see what/how much I'm eating. I was really convinced and then just shocked myself. It was just enough to hurt me. Nothing anyone was saying was convincing me...until I bought the scale...best $15-$20 I ever spent (I can't remember now...I had narrowed it to two and now have forgotten which I bought lol).
05 maj 19 av medlem: katies71
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Thank you !!!! For posting...we are human we don’t count accurately cause we make mistakes
05 maj 19 av medlem: rosio19
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@Katies....I am glad you are finding success! And everyone must do what they got to do to reach their goals. After some practice and learning what is right for your body, I think living by the scale is not living. At least for me. Prior to FS and all these tracking apps, many people were able to lose weight and still are able to. I am the only person of those who have lost weight from my personal life who uses a scale regularly. But I am a perfectionist and a bit obssessive compulsive. I think eventually, a person has to educate themselves about what the correct portions visually are for their calorie budget and ween off the scale crutch. Understand how the food industry really works, understand what they are seeing on nutritional labels. And know what they need for overall health. The US has an obesity problem. There are many countries that do not. And they are not using food scales. That is my goal.
05 maj 19 av medlem: AboutMyTribe
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This is what I've learned from my weight loss network outside of FS. So much information from so many different people. So many different success stories done in different ways. Just want to emphasize that most of my perspectives are shaped by those around me who are loosing weight as well and FS 2nd - not that one should take priority - just so you know where I am coming from.
05 maj 19 av medlem: AboutMyTribe
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Yep, science doesn't lie, measuring cups/spoons do. Always weigh in grams. Good job with your investigation!
15 maj 19 av medlem: -Diablo
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Draglist, yes, yes you can be off by that much. Restaurant food is delicious for a reason and they also serve huge portions. If you're not weighing your portions, you really have no idea what your energy intake is.
15 maj 19 av medlem: -Diablo
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I always guesstimate really high for sit down restaurants.
15 maj 19 av medlem: -Diablo
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Kennyn wow man your progress picture (of course you are a guy and can show more powerful results in such a small amount of time 😤) is amazing and total proof of how cico and strength training are the best choice ❤️
15 maj 19 av medlem: rosio19
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Thank you again. It means a lot.. and yes it seems like those two things (cico and resistance training) are behind a lot of success stories.
15 maj 19 av medlem: Kennyn27
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