Pre op weight loss..

[okcbaby 7]

Hey guys! I feel like I've hit a plateau in my weightloss. I did really great at 1st but I haven't lost anything in a week. I needed to lose 28lbs pre op. I have lost 18lbs of that but this last 10 lbs are killing me. Any advice? Tricks? TIA!

ChelsiCurrently

[Bufflehead 6,358]

What have you done to lose weight so far? Hard to pass along advice or tips if we have no idea what you might have already tried

My standard advice is to get a digital kitchen scale and a myfitnesspal account and religiously track everything. Exercise 30 minutes per day but do not eat back exercise calories. To lose 2 lbs per week, aim for a 1,000 calorie per day deficit. To make a rough estimate at a 1,000 calorie per day deficit:

Your weight x 10 = approximate calories needed to maintain your weight

If your weight is currently 250 lbs, you would set your daily calorie limit at 1500 to lose 2 lbs per week.

I find it easier to stay on track when I eat high Protein, low carb: lots of dense protein (meat, fish, eggs), healthy fats (olive oil, grass fed butter) and green veggies, limited amounts of fruit, nuts, legumes, and dairy

NO grains, sweets, or high carb veggies -- possible exception is sweet potatoes

NO drinks with calories in them

NO processed meats (sausage, bacon, Jerky, deli meat).

Good luck!

[okcbaby 7]

Thanks! I've been eating about 1200-1500 calories a day. Very few carbs. I cut back carbs by almost 95% What would i be weighing with the scale. I currently only drink Water or diet green tea. I could definitely be better about exercising. I was told Jerky and turkey bacon were ok. I will cut that out now.

ChelsiCurrently

[roguegambit 34]

I had good weight loss when on 3 Optifast shakes a day plus 2 C low starch vegs (e.g.broccoli not potato) and 1 tsp olive oil for dinner. Drunk Water a lot. Had Soups (Miso) in the evenings to help my picking habits. It was super hard. But worked. It would also be lower calorie than you're currently eating. I didn't exercise much as my will power was focused on eating right. But yeah, exercise would always help

Sounds like you are doing great

Edited August 6, 2016 by roguegambit

[Bufflehead 6,358]

@@okcbaby you weigh your food to know that you are recording your portions correctly, i.e., that really is 3 oz of chicken, 1 oz of cheese, 15 grams of Peanut Butter, etc.

[Kyn13 215]

I try to keep my carb intake 20g or lower

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