Hello all.. I’m wanting to do CC but just don’t know where to start and unsure how to go about it.
Any advice?
Any advice?
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download my fitness pal
and go to https://www.calculator.net/macro-calculator.html
do some googling of some of the most common things you eat, find out how many calories they have per 100g or per serving size and buy a food scale
that way when you put it into MFP it’s more accurate
Download the Nutracheck app, it’s not free but miles better than MFP and more user friendly. Then google TDEE calculator and follow the instructions. Calorie counting is hit and miss, start on higher calories and then adjust as necessary. Don’t compare your calories to anyone else’s, we are all different. A women who’s 5ft2 and weight 120lb will be on less cals than someone who is 5ft 8 and 200lbs. Before you start calorie counting for weight loss, I’d eat normally for a week but track everything. You will see how much you are eating and where you can make swaps. Good luck x
Also don’t use the calorie allowance My Fitness Pal gives you, it’s too low. Google ‘TDEE calculator’ for a more accurate calorie intake and deficit.
And as the other poster said, get some kitchen scales - the salter ones are good and about £10.
I use Nutracheck. You do pay for the app but I find it much more user friendly than MFP. You get 1 weeks trial but if you like it after a few days they usually offer it cheaper. I waited til the week was up and it was slightly more expensive for the yearly cost.
Use a TDEE calc dont just go on the 1200 /1400 calories that your tracker tells you.
Also with Nutracheck you can choose to allocate your calories differently for each day and it does it for you rather than manually. So if you know for example youl likely need more calories on a fri & sat then you can do that. Your calories can be spread throughout the week. You dont need to have the exact same amount every day.
Weigh your food and input it, its really as simple as that. It does seem tedious at first but most humans tend to eat v similar things so once youve tracked it once it becomes quicker to do it. I also track everything that I can. Even days where I know Ill be in a calorie surplus as when you look at the whole week its often for the week not a surplus.
The psychology behind weight / large loss is the biggest thing imo. Learning that to actually gain 1lb or lose 1lb you need to have had a calorie surplus or deficit of 3500 cals. So yes standing on the scales daily (if you know you do that) your weight is gonna fluctuate up and down and just cause its went up or down doesnt automatically mean its large gain or loss.
Learning to trust that actually being in a calorie deficit consistently will give results, you just have to stick with it. Will it give results every week, it might not especially if youre a woman. Tracking your weight and your menstrual cycle can be helpful as youl start to see patterns.
When you have been attending SW/WW for years and in that diet culture cycle you do expect to see a steady loss week on week but true large loss isnt like that and the hardest part for me was getting my head around that and understanding I wasnt doing anything wrong.
It will take you time to find your feet if youve been used to SW or WW. Initially you may struggle with calories and be way under or way over your calorie target and thats ok. It took me a while to find my feet and find how many cals would suit me for each meal. When youre used to feeling like youre not allowed certain types of food you avoid them but with time you realise that you can have them.
Its taken me such a long time to get over the quirks shall we say of how I ate on SW. Its taken me just over 2 months to lose 1 stone but I can hand on heart say Im not disappointed with that. Ive enjoyed every meal Ive eaten, Ive not missed out. Ive had meals out with my kids since restaurants reopened. Weve had Mc Donalds, Ive made proper pancakes not made out of eggs and oats or eggs and bananas. I feel like this is my life now and I know that some days if I do go over my calories its fine. Ive not ruined anything. I dont need to start again tomorrow or the next week. I just carry on as normal.
I feel like Ive rambled on but feel free to DM at any time.
Use a TDEE calc dont just go on the 1200 /1400 calories that your tracker tells you.
Also with Nutracheck you can choose to allocate your calories differently for each day and it does it for you rather than manually. So if you know for example youl likely need more calories on a fri & sat then you can do that. Your calories can be spread throughout the week. You dont need to have the exact same amount every day.
Weigh your food and input it, its really as simple as that. It does seem tedious at first but most humans tend to eat v similar things so once youve tracked it once it becomes quicker to do it. I also track everything that I can. Even days where I know Ill be in a calorie surplus as when you look at the whole week its often for the week not a surplus.
The psychology behind weight / large loss is the biggest thing imo. Learning that to actually gain 1lb or lose 1lb you need to have had a calorie surplus or deficit of 3500 cals. So yes standing on the scales daily (if you know you do that) your weight is gonna fluctuate up and down and just cause its went up or down doesnt automatically mean its large gain or loss.
Learning to trust that actually being in a calorie deficit consistently will give results, you just have to stick with it. Will it give results every week, it might not especially if youre a woman. Tracking your weight and your menstrual cycle can be helpful as youl start to see patterns.
When you have been attending SW/WW for years and in that diet culture cycle you do expect to see a steady loss week on week but true large loss isnt like that and the hardest part for me was getting my head around that and understanding I wasnt doing anything wrong.
It will take you time to find your feet if youve been used to SW or WW. Initially you may struggle with calories and be way under or way over your calorie target and thats ok. It took me a while to find my feet and find how many cals would suit me for each meal. When youre used to feeling like youre not allowed certain types of food you avoid them but with time you realise that you can have them.
Its taken me such a long time to get over the quirks shall we say of how I ate on SW. Its taken me just over 2 months to lose 1 stone but I can hand on heart say Im not disappointed with that. Ive enjoyed every meal Ive eaten, Ive not missed out. Ive had meals out with my kids since restaurants reopened. Weve had Mc Donalds, Ive made proper pancakes not made out of eggs and oats or eggs and bananas. I feel like this is my life now and I know that some days if I do go over my calories its fine. Ive not ruined anything. I dont need to start again tomorrow or the next week. I just carry on as normal.
I feel like Ive rambled on but feel free to DM at any time.
100% this! I've just started out and finding it liberating being able to eat whatever the duck I want and not panic . Make sure you move a lot too (so not just exercising but taking the stairs instead of a lift, parking further away etc) and it will become 2nf nature soon.I use Nutracheck. You do pay for the app but I find it much more user friendly than MFP. You get 1 weeks trial but if you like it after a few days they usually offer it cheaper. I waited til the week was up and it was slightly more expensive for the yearly cost.
Use a TDEE calc dont just go on the 1200 /1400 calories that your tracker tells you.
Also with Nutracheck you can choose to allocate your calories differently for each day and it does it for you rather than manually. So if you know for example youl likely need more calories on a fri & sat then you can do that. Your calories can be spread throughout the week. You dont need to have the exact same amount every day.
Weigh your food and input it, its really as simple as that. It does seem tedious at first but most humans tend to eat v similar things so once youve tracked it once it becomes quicker to do it. I also track everything that I can. Even days where I know Ill be in a calorie surplus as when you look at the whole week its often for the week not a surplus.
The psychology behind weight / large loss is the biggest thing imo. Learning that to actually gain 1lb or lose 1lb you need to have had a calorie surplus or deficit of 3500 cals. So yes standing on the scales daily (if you know you do that) your weight is gonna fluctuate up and down and just cause its went up or down doesnt automatically mean its large gain or loss.
Learning to trust that actually being in a calorie deficit consistently will give results, you just have to stick with it. Will it give results every week, it might not especially if youre a woman. Tracking your weight and your menstrual cycle can be helpful as youl start to see patterns.
When you have been attending SW/WW for years and in that diet culture cycle you do expect to see a steady loss week on week but true large loss isnt like that and the hardest part for me was getting my head around that and understanding I wasnt doing anything wrong.
It will take you time to find your feet if youve been used to SW or WW. Initially you may struggle with calories and be way under or way over your calorie target and thats ok. It took me a while to find my feet and find how many cals would suit me for each meal. When youre used to feeling like youre not allowed certain types of food you avoid them but with time you realise that you can have them.
Its taken me such a long time to get over the quirks shall we say of how I ate on SW. Its taken me just over 2 months to lose 1 stone but I can hand on heart say Im not disappointed with that. Ive enjoyed every meal Ive eaten, Ive not missed out. Ive had meals out with my kids since restaurants reopened. Weve had Mc Donalds, Ive made proper pancakes not made out of eggs and oats or eggs and bananas. I feel like this is my life now and I know that some days if I do go over my calories its fine. Ive not ruined anything. I dont need to start again tomorrow or the next week. I just carry on as normal.
I feel like Ive rambled on but feel free to DM at any time.
there’s no way on earth she can be in a calorie deficit cos she ain’t losing tit
Saw this which is very apt!I use Nutracheck. You do pay for the app but I find it much more user friendly than MFP. You get 1 weeks trial but if you like it after a few days they usually offer it cheaper. I waited til the week was up and it was slightly more expensive for the yearly cost.
Use a TDEE calc dont just go on the 1200 /1400 calories that your tracker tells you.
Also with Nutracheck you can choose to allocate your calories differently for each day and it does it for you rather than manually. So if you know for example youl likely need more calories on a fri & sat then you can do that. Your calories can be spread throughout the week. You dont need to have the exact same amount every day.
Weigh your food and input it, its really as simple as that. It does seem tedious at first but most humans tend to eat v similar things so once youve tracked it once it becomes quicker to do it. I also track everything that I can. Even days where I know Ill be in a calorie surplus as when you look at the whole week its often for the week not a surplus.
The psychology behind weight / large loss is the biggest thing imo. Learning that to actually gain 1lb or lose 1lb you need to have had a calorie surplus or deficit of 3500 cals. So yes standing on the scales daily (if you know you do that) your weight is gonna fluctuate up and down and just cause its went up or down doesnt automatically mean its large gain or loss.
Learning to trust that actually being in a calorie deficit consistently will give results, you just have to stick with it. Will it give results every week, it might not especially if youre a woman. Tracking your weight and your menstrual cycle can be helpful as youl start to see patterns.
When you have been attending SW/WW for years and in that diet culture cycle you do expect to see a steady loss week on week but true large loss isnt like that and the hardest part for me was getting my head around that and understanding I wasnt doing anything wrong.
It will take you time to find your feet if youve been used to SW or WW. Initially you may struggle with calories and be way under or way over your calorie target and thats ok. It took me a while to find my feet and find how many cals would suit me for each meal. When youre used to feeling like youre not allowed certain types of food you avoid them but with time you realise that you can have them.
Its taken me such a long time to get over the quirks shall we say of how I ate on SW. Its taken me just over 2 months to lose 1 stone but I can hand on heart say Im not disappointed with that. Ive enjoyed every meal Ive eaten, Ive not missed out. Ive had meals out with my kids since restaurants reopened. Weve had Mc Donalds, Ive made proper pancakes not made out of eggs and oats or eggs and bananas. I feel like this is my life now and I know that some days if I do go over my calories its fine. Ive not ruined anything. I dont need to start again tomorrow or the next week. I just carry on as normal.
I feel like Ive rambled on but feel free to DM at any time.
Attachments
Thanks for this. On nutracheck have you found a way to adjust your own cals according to your TDEE? or do you just log it and go over? I loved the app but felt like it set my cals low.
You can put your own cals in. Click the barchart/pie chart on top right. Scroll down and tick set my own goal at the bottom
Fantastic, thank you!
Go for nutra check. It’s £24 for a year so mot free but if you’re in the UK it’s much better (in my experience) than MFP. 50p a week is worth it.
boothy_sw_insta: those huge portions are actually grotesque. She has a mountain of chips with every meal with the obligatory longstem broccoli on the side. Bellend.
ClaireandAmanda: they seemed to disappear around about the time that teamRH on Facebook shared a photo of one of their massive fakeaways
ClaireandAmanda: they seemed to disappear around about the time that teamRH on Facebook shared a photo of one of their massive fakeaways
All of your stories are incredibly familiar! I lost 3.5 stone on SW in less than 12 months, to achieve this, this was my life;
1.SP weeks. I’d eat nothing but protein vegetables and fruit for a week to get a big loss. I’m surprised my husband didn’t divorce me at this point as I was intolerable.
2. My weigh in was at 8pm so I’d buy a packet of ham from the supermarket for lunch at 12 then eat and drink nothing from there onwards.
3. I once used lettuce leaves as wraps for chicken fajitas that was a particular low point for me
4. Most awkward thing was doing the weigh in at group and having people break down at the scales. Truly rotten.
I went to group with quite a well known SW’er, she used to sit and cry when she didn’t get the loss she wanted it was bleeping heart breaking, she’s got such a better relationship with food now I’m really proud of her, as do I, I got 3 stone back and I eat whatever the hell I want, I don’t restrict myself and you know what, I don’t crave bad food like I did on SW.
there was one woman who used to do the weigh in sometimes and she would eat a big bag of kettle chips under the table the absolute legend
1.SP weeks. I’d eat nothing but protein vegetables and fruit for a week to get a big loss. I’m surprised my husband didn’t divorce me at this point as I was intolerable.
2. My weigh in was at 8pm so I’d buy a packet of ham from the supermarket for lunch at 12 then eat and drink nothing from there onwards.
3. I once used lettuce leaves as wraps for chicken fajitas that was a particular low point for me
4. Most awkward thing was doing the weigh in at group and having people break down at the scales. Truly rotten.
I went to group with quite a well known SW’er, she used to sit and cry when she didn’t get the loss she wanted it was bleeping heart breaking, she’s got such a better relationship with food now I’m really proud of her, as do I, I got 3 stone back and I eat whatever the hell I want, I don’t restrict myself and you know what, I don’t crave bad food like I did on SW.
there was one woman who used to do the weigh in sometimes and she would eat a big bag of kettle chips under the table the absolute legend
He’s a Calvin Klein model
Mad how people can have diff experiencesAll of your stories are incredibly familiar! I lost 3.5 stone on SW in less than 12 months, to achieve this, this was my life;
1.SP weeks. I’d eat nothing but protein vegetables and fruit for a week to get a big loss. I’m surprised my husband didn’t divorce me at this point as I was intolerable.
2. My weigh in was at 8pm so I’d buy a packet of ham from the supermarket for lunch at 12 then eat and drink nothing from there onwards.
3. I once used lettuce leaves as wraps for chicken fajitas that was a particular low point for me
4. Most awkward thing was doing the weigh in at group and having people break down at the scales. Truly rotten.
I went to group with quite a well known SW’er, she used to sit and cry when she didn’t get the loss she wanted it was bleeping heart breaking, she’s got such a better relationship with food now I’m really proud of her, as do I, I got 3 stone back and I eat whatever the hell I want, I don’t restrict myself and you know what, I don’t crave bad food like I did on SW.
there was one woman who used to do the weigh in sometimes and she would eat a big bag of kettle chips under the table the absolute legend
I lost all my weight and got to target in 8 months but my journey was nothing like yours
I too lost my weight in under 10 months and I gained it all back under 10 months after being at goal for 3 years
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