My attempt at portion control has been moderately successful ...
data is here: https://postimg.cc/yWWtPhbc
I wasn't happy with my weight after an excellent holiday in Germany with the in-laws. When, I returned, I attempted to not alter what I was eating but rather to assess how much I was eating. I tend to eat healthy but think I've had issues with portion.
So far, the success seems what I'd expect, about -70g/day on average (or around 1#/week). Seems to be -7716kcal in a 1kg of weight loss (I know it's not 1:1 loss). Thus, is i'm at roughly -70g/day, I could naïvely assume (70g/day/1000g)(-7761kcal) or roughly -540kcal deficit/day. Using a quick online TBEE calc (44yo male / 188cm / 89 kg / light exercise (5km/3mi walking) ... I'm at 2491 kcal/day .... I am shooting for around 1500-1700kcal consumption ... so perhaps the results are to be expected. I will need more analysis (days of logging) to verify.
I don't really count calories but since I cook everything fresh I can avoid refined sugar and moderate oil/butter/high-energy contributions. I try to look at 1g = 1ml and look at the ratio of kcal/g or kcal/ml. I naively assume that rice/potatoes/meat etc... are 3kcal/g, fish 1.5kcal/g, etc... OJ/milk/juice seem to run around 0.6-0.8kcal/g. I simply estimate by fist to be 200g/200ml and can estimate the ml of most fluids.
Anyways, it's been an interesting experience. I just want to thank this sub for all of the advice and would appreciate any input you have. I will monitor to see when the decrease of that downward slope reduces and reaches and asymptote and assume that's a relatively good stable weight for my aimed at caloric intake. I've been doing some bodyweight exercises as well to build some strength that seems to be diminishing in my mid-40s.
Have a nice remainder of your weekend.
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from loseit - Lose the Fat https://ift.tt/YZv3Boz
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