Jornal de RobHendershot, 15 fev 24

nice!! that's a winner!! enjoy 

Marlene RM; that fruit cup had blueberries, raspberries, mandarin oranges, and of course strawberries. I ate that first then the taters, then the bacon and ham omelette.  

Thanks yall 

my kind of meal  

Carb is my comfort food, I tent to lean towards that first but I'm trying desperately to make a life style change so I'm deliberately leaning towards that fillers which would be my fruits, I used to hate fruits lol, then proteins then carbs. I need to make some adjustments. I have 40lbs to lose so my lower back could corporate lol 

For me when I was still in the losing phase I've mainly focused on elimination of processed foods first. I found this very helpful so the main thing I first focused on and this may not work for everyone. Very first and easiest to drop some weight was eliminating all fast food. Then I reduced all processed foods as much as I could, bumped up fiber/bulk foods which helped to reestablish the connection with hunger cues and increasing water intake obviously ... For the increased fiber consumption 😁. Now couldn't make my own pasta but I did create all my own pasta meals if I made pasta, or if I did make a rice meal I made my own rue, added any vegetables spices add-ins and proteins; I didn't have a kit or a box is what I mean. Also tried to focus on habits that I could keep up forever I didn't try to do crazy things that would just lose weight quickly, but that I could do forever. I knew this would slow down my progress, but I figured this was more important to take it a little slower and to be able to do it forever than to have quick results and then to bounce back and be back trying to lose weight in 6 to 8 months. It seems to have been reasonably successful because I started losing weight in 2020 and it's 2024 yet now and I seem to be maintaining successfully obviously it's only a 4-year difference but I think that that's still something to be worthwhile. 

@Leah_guffey; thank you I’m working on eliminating fast food and processed foods slowly, I’m having a hard time eating the recommended daily intake of calories; I’m consuming about 1400 calories daily which is about 60% of 2100 and I’m actually burning 1400 active calories and about 2600 resting calories. Not real sure if I’m doing enough active burn. I’m also averaging 16,500 steps a day which is about 6.5 miles a day on good days.  

I'll be honest I never counted my biking or my walking into my calorie content unless I was having trouble meeting my food needs. Let me explain sometimes they wanted me to eat lower than what I felt was I was comfortable with so then if I had bite my 5 miles to and from work then I would allow myself additional calories but typically I did not include those into my daily allowance. It sounds like they've allowed you a much larger daily allowance then I was allowed that being said weight loss is mostly diet rather than exercise so I wouldn't worry about doing enough active burn per se unless you're trying to build muscle growth and losing weight and building muscle growth at the same time is a very difficult endeavor. If you're having trouble getting your intake needs it could be that stalling what your weight loss as contradictory is it sounds for some reason not eating enough stops your body from losing weight it's really strange I know there's some conservation on starvation mode and all that stuff but whether or not you believe in starvation mode if you don't eat enough your body simply doesn't lose weight because it is concerned that's just something that they've noticed whether or not you want to call it a name or if you just want to use observational data or scientific research through history of people retaining weights so that they don't die in times of famine if that's up to you. I think it's awesome that you're doing so much physical activity though that is absolutely fantastic I mean wow that's great. 

Now were you doing so much physical activity I know a lot of people will shy away from your carbs (digest to become your body's energy when that energy is not used it does become fat though within the body) and for a lot of people like the carnivore diet folks I completely understand that's their method. But "personally" I was able to lose all of my 36-40 pounds while eating carbs; I had no problems doing so it depends on the individual, and of course they're insulin resistance. Obviously if you have some sort of pre-diabetes or diabetic issues you should be very careful with sugar, carbs, and other things of that type and I am not a doctor nor do I have trained medical expertise so please do not take any advice from me that would take the place of medical advice. But in my experience you can work both rice and potatoes into a healthy diet with moderation as you can with a lot of sometimes foods. Now I wouldn't just have potatoes every day but I would not have most foods every day When I do eat rice and potatoes I try to eat them with lots of fiber this is a bit of a habit I picked up when I eat any kind of troublesome foods like sugar to slow their passage through the intestines so that they are not absorbed as readily. I have as you saw the other day with my breakfast I pan fried potatoes which I should have verified them but I've had very limited time lately and I was able to air fry my bacon and pan fry the potatoes at the same time while laying out the children's clothes so it saves me a lot of time. 

Air fryed* not verified, LOL... ><  

Btw great job on the omelette I'm just now being able to plate them without them just busting open. And mine are not all pretty like that they're just kind of flopped over and slid onto the plate carefully oh so carefully! 😄🤷 

@Leah_guffey; I have other things going on as well; I am on a low fodmap diet which means I have to avoid foods that have high fructose corn syrups, and foods that cause gas ie cauliflower, broccoli, onions, bell peppers, pinto beans, all the foods I love to eat. I’m also strictly gluten free, soy free and tree nut free. These last three to four weeks I’ve burned 4,000 calories a day and have eaten about 1000 to 1450 calories a day. Over the last few weeks, I’m starting to feel full pretty much after only one meal and it’s hard to keep my energy up when I feel full. So I will be having a physical soon and have blood work done so I can find out what’s going on with my oxygen levels. The other day my phone gave me an alert that while exercising my oxygen level was at 23.6%.  

My kind of meal... looks damn good! 👌  

Thanks Joe Not Exotic, have a question, I want to start using a plant based gluten free protein powder to increase my protein a little more; but was told that protein powders are mostly to build muscle for body builders and I’m not going to the gym right now but will by May of this year, doesn’t it work for muscle building while walking? 

These are just my opinions as I'm not an expert. But protein powder is for anyone who wants to use it. You don't have to be a body builder. It's just another way of meeting your macros for the day. So if you need an extra 30 grams or don't feel like cooking then it's fine. As long as you can fit it into your calories for the day and make it work. Then I see the no issue with it at all. Ideally you want a gram per LB of desired body weight. Ie : if you want to be 200 lbs then 200 grams of protein a day. 

@Joe Not Exotic; don’t let a bad apple run you off and I don’t know everything as to what happened and I don’t need to know, and I also don’t know what happened but when you set your account to private it also unfollowed you, on my followers.  

No worries my friend I'll be back. I was spending too much time on here anyways . I'll still help and check in for sure. But there's just a few people here I can't stand😂 Idk man. You keep on doing what you're doing. You're future self will thank you🙏Like anything in life moderation is key.