Confused on how much to eat/ make sure I'm doin this right

Answered on August 19, 2014
Created July 27, 2012 at 5:18 AM

I started 1 month and 3 weeks ago. I've lost about 28lbs so far, but I've confused myself on what I'm supposed to be doing.

Let me post you what I was eating last week and this week

Prior to this, I was eating 3 times a day, eggs for breakfast, some sort of meat and vegetable (like a can of tuna) for lunch, and for dinner a pork roast, celery, carrots, onions, potato.

Last week, I intermittently fasted a little because I heard a story about a 300+ pound guy who did that and it worked for him and I just wasn't hungry at all so figured why not just not eat, so ate once a day. I work nights and my "lunch" is at 6pm. So I would eat at 6pm nothing the until the next 6pm. When I did eat, it was a chicken leg with Worcestershire sauce (very little) and honey glaze and kale.

I would walk around on my breaks, twice a day, 15 minutes at a time, come home, play dance central 2 for 30 minutes. No its not lifting but I have a back problem right now, and my chiropractor won't let me lift for another week or so.

I'm not sure if that's working for me, as I have stalled in weight (if I play dance central for 20-30 minutes at night for fun when I get home I will gain 3 pounds then 2 days later it falls off) and one day I woke up ravenous. So Monday after I woke up kinda hungry, I ate:

2 eggs, spinach, 3 slices of bacon Lunch: chicken thigh, kale Dinner: 1/2 steak, 1/2 cup onions (I LOVE onions), 1/2 cup yams

Tuesday was the same, but tonight I added 1/2 cup sweet potato instead of the yam. Am I doin it right or is this completely wrong? Should I be IF or should I not be doing that? I feel like I'm doing something wrong here, and I'm not sure what it is. Any insight? Oh also, I'm female, 287 lbs as of this morning and 32.



on July 27, 2012
at 01:54 PM

Make sure you are getting enough protein as well. At least 100g per day, maybe a bit more. It's not easy to lose weight when you work nights as that tends to mess with normal circadian hormonal cycles. Drop the IF for now and do what was working.



on July 27, 2012
at 07:11 AM

I personally recommend increasing your fat intake even if it's just adding an avocado to your daily diet.

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on July 27, 2012
at 07:19 AM

You need to listen to your body. IF should really only be added in after you have dialed everything else in (ideal weight, eating, exercise, etc.) because it can be a stressor to the body. I would make sure your sleep is in tack and start lifting when you can. Your eating sounds good to me, but if you get hungry try adding a saturating amount of coconut oil to your yams. It really fills me up for hours. I always find fat is a good snack too if I am ever hungry like coconut milk sprinkled with cinnamon or an avocado. If you are hungry, EAT! I wouldn't do one meal a day IF either. If you feel you need to IF maybe do 16 hours no eating, 8 hour eating window. Although some people recommend for women to do 14 hours no eating, 10 hours eating as it is less stressful. Find what works for you and leaves you less ravenous. It may be no IF too! That's ok.

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on July 27, 2012
at 10:51 AM

26LBS is a huge accomplishment. But don't start IFing so soon. I literally gave this advice to someone yesterday and the advice is that we've been taught by standard dieting that if you're not losing you're doing something wrong- which is completely wrong. I get that you've plateaued but remember that your body needs time to heal.After 26LBS do you not think your body would need a bit of time to heal elsewhere besides your fatstores? Keep doing what you were doing initially- it may take 2-3 weeks to start back up but I can promise you steady weightloss.


on July 27, 2012
at 05:25 PM

It is my experience that you should never fast while you are trying to lose weight. Your body has an internal mechanism that slows your metabolism when there is a shortage of food. You go into starvation mode and begin to store fat because your body thinks there may be a famine coming. To rev it up again you need to up your protein and good fats intake.

Save the IF until you have reached your target weight and then only eat when your body tells you to.


on July 27, 2012
at 03:06 PM

Great job on the 28lbs so far! I would agree with the earlier comment to add a bit more fat...that has always helped me through plateaus. Also, if you are going to incorporate IF, I would recommend varying what you eat on different days. For example, most days eat the 3 meals like before but throw in a day or two of not eating until 6pm. Either way, keep up the good work...your body is just adjusting to a new "set point" weight loss will start again soon, especially if you get to increase workout intensity.

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