Tweeking my food plan. Good idea?

[Glimmergaze]

   So I dropped about 3 pounds (of my 33 goal) in the first week or so of owning my fitbit. My food plan was set on 2 lbs. per week and I was usually either in the zone or ever so slightly under. But as I said, after the first week I dealt with the frustration of not losing any weight for two weeks, something that really surprised me (I have previously lost 40 through food diaries). So my plan is to no longer eat food that I can't "afford" and then run it off but to hit my goals and to make sure I eat only real food and that I don't eat up all the calories that my body burns off. So for me I'm making certain that I hit at leasts 1,200 calories (The suggestion of myfitnesspal and how I lost the previous weight 3 years ago) and then only eating extra calories if I'm truly hungry in the evening, and even then just small amounts, just in an effort to keep my body from freaking and going into starvation mode. Not sure that makes a whole lot of sense but if you have any extra advice I would love to hear it. (By the way I end up seeing about a 1,500 calorie deficit if I only eat when I am truly hungry)

[MRose]

Hi @Glimmergaze! Welcome to the best addiction out there (Fitbit, that is)! 

Something huge that helps me eat only when I'm truly hungry is to drink water. And drink. And drink. A lot of the time, you might feel hungry and go looking for a snack when really, you're just thirsty. You might try drinking a full glass of water before a meal and/or when you feel like you have the munchies. If it's snack time, just give it a minute. If you're still hungry, then eat something. Starvation mode doesn't help anyone  Many community members infuse their water with fruit or something to liven it up a bit, but I prefer just plain 'ole water so I can't attest to that 😛 

[Glimmergaze]

Thanks! Very helpful! I will most definitely keep that in mind, although I wish i would just lose weight through staying in zone...kinda sad...

[JohnRyan]

Personally i don't worry too much about calories.  if you want to truly burn fat, you need to cut carbs and sugars and increase protein and healthy fats.  This could actually lead to a caloric increase, but not one that will add weight.  If you have a sweet tooth, or are craving desserts, breads, grains and stuff like that, try squeezing some lemon juice into your water.  It can quell the sweet tooth and it is actually pretty healthy for your stomach lining and microbes.  If you reduce calories too much and aren't eating the proper foods, your body will go into starvation mode and start storing more fat, especially if you are consuming breads, pastas, cereals, grains etc...  Eating more protein and fat will keep you fuller longer, and give your body the energy it is designed for.  Sleep is another often overlooked element in burning fat.  Our body repairs and improves itself during sleep.  Make sure you are getting quality sleep.  not getting enough can increase underlying stress, causing the body to crave carbs, sugars and unhealthy high calorie foods. 

[Blossom9]

Hi John, I like your advice. I'm new to fitbit and am into the nutrition panel and diet area. I write what I think I should eat there only to find if I make better choices I will get to goal easier. So I rewrite it! From your advice, it says to decrease carbs and sugars and increase protein and fats. I went back to nutrition panel and thought why haven't they included a sugar panel?! Makes it more difficult. Do you include natural occuring sugars in your low sugar regeime, or just ones found in processed foods. Thanks for the tips.

[JohnRyan]

Yeah I just looked at the food tracking log.  They lump "sugar" into "carbs" so it will be hard to use this to differentiate between good carbs and bad carbs.  You will have to look at labels to distinguish between them.  A common target to burn body fat is generally under 150 grams of carbs per day.  This can go up or down based on activity level.  Normal walking and regular non-strenuous activities and I would personally shoot for a max of 100 grams.  When I train vigorously I will add more carbs in.  But only good carbs.  Good carbs are those naturally occuring in fruits and vegetables.  I try to limit dense sources of carbs to sweet potatoes and other roots and tubers.  I do eat fruit, especially in the summer.  I am also a very active person.  I take MMA classes, 1.5 hours each, 4-6 times per week, plus strength training 2-4 times per week.  Carbs are essential for proper muscle function and repair just as much as protein.

If sugar is a big part of your diet, whether intentional or not (it's hidden everywhere, salad dressings, ketchup, yogurt, peanut butter, protein shakes, etc...) and you are going to try a low/no sugar approach, be prepared for withdrawl symptoms that can last 3-5 days.  It can be rough, almost equivalent to withdrawing from narcotics.  But it is worth it once the sugar cravings are gone.  There is a 21 Day Sugar Detox program that you can search for that is wonderful.  The materials are easy to read and understand.