Jornal de BrendaIvy, 11 fev 24

get protein numbers above fat and carbs. this helps your body use protein as energy. 

recommend daily intake=rdi 

Maybe I should change to an all meat and cheese & salad/veggie diet? Maybe I will try that this next week and see if that works. 

Your first sentence has the answer: you are eating more calories than you are burning. At a minimum, your calories burned should be 500 higher than calories consumed. Eat 1200, burn 1700. 

New to this dieting thing. I know nothing about calories, carbs, proteins, etc., my mom uses this app and suggested it to me as it has helped her to lose her weight. She eats what she wants, but watches her calories. Somehow I think she’s also doing whatever needs to be doing because she’s been losing weight for a while now. I just started 2 weeks ago. I will find the right formula for me. ☺️ 

Just gotta see how everything works with your body. I don't lose as much weight when I keep my carbs too low. 🤷‍♀️ It might take some time, but you'll eventually find what works for you. 

Many of us do monitor our macros. I focus on calories, carbs, protein, sodium, and fiber. I eat more protein than you and less carbs. Not Atkins or Keto but 100gms of net carbs a day or less if I am on plan. I like around 100gma of protein but don't always get that either. Not all that easy to do this diet stuff.  

Couple of questions....How do you know how many calories you are burning each day? Are you weighing & measuring your food? A food scale goes a long way for accuracy. I didn't really monitor my macros when I was losing. I started doing that after I joined the Gym & wanted to up my protein. Where did you get your 1900 calorie limit? That may be a bit too high for weight loss....closer to maintenance.  

I don’t know how walkable and safe your outside environment is but if it’s possible, walk outside. Walking outside has so many benefits—fresh air, good for mood and sleep, sun exposure and vit D, etc. I walk a few miles around my neighborhood. (Will be walking to church later today.) I usually go for an hour walk and get 7-9,000 steps. I don’t count other walking, such as moving around the house or shopping—that’s just daily activity, not exercise. I eat 1600 cal a day and that amount of walking on 3-4 days a week is just enough to maintain a small deficit. To lose, I need to walk 5-6 days or add on the resistance training three times a week, which I’m trying to do now more consistently. Try to increase the level of activity rather than lower calories. 

More proteina and strength training, that’s the holy grail