- Oct 31, 2020
- 1,247
- Tinnitus Since
- 9-17-2020
- Cause of Tinnitus
- turning everything up to 11
First you need to figure out your Total Daily Energy Expenditure, so you know how many calories to allow each day to target your weight-loss, which should be no more than 1-2 lbs per week. I eat 1350 kcal/day for example.
I recommend the following worksheet.
16/8 intermittent fasting works really well for me. It's easy to limit your caloric intake within a small feeding window.
I also have done the math and found that a 40P/30F/30C macro split works pretty well, but I love carbs so it helps me still enjoy eating. You could probably do 40P/40F/20C if you wanted.
Get a scale. Weigh everything you eat.
When I was deep in depression and couldn't muster the willpower to cook, I just bought frozen dinners. They have a lot of sodium so you have to be aware of how much you are getting. Also most are carb heavy so I looked for ones that were just protein and non-starchy veggies and it usually balanced out decently. I always made sure to eat a salad with low fat vinaigrette and greek yogurt with each meal. I easily lost 1-2 lbs a week with this method while in a deep depression.
I'm down from 170 to 145 since June. I'd be down to 140 by now, but I've gone off the rails the last couple weeks with my daughter staying with me a lot and we bond through food. Whoops.
I recommend the following worksheet.
16/8 intermittent fasting works really well for me. It's easy to limit your caloric intake within a small feeding window.
I also have done the math and found that a 40P/30F/30C macro split works pretty well, but I love carbs so it helps me still enjoy eating. You could probably do 40P/40F/20C if you wanted.
Get a scale. Weigh everything you eat.
When I was deep in depression and couldn't muster the willpower to cook, I just bought frozen dinners. They have a lot of sodium so you have to be aware of how much you are getting. Also most are carb heavy so I looked for ones that were just protein and non-starchy veggies and it usually balanced out decently. I always made sure to eat a salad with low fat vinaigrette and greek yogurt with each meal. I easily lost 1-2 lbs a week with this method while in a deep depression.
I'm down from 170 to 145 since June. I'd be down to 140 by now, but I've gone off the rails the last couple weeks with my daughter staying with me a lot and we bond through food. Whoops.