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I do not like the new addition to the food entries because everyone always had the option of entering that info IF they wanted to do so. I prefer the old one, especially because this new addition is slowing down the time it takes to make my entries. I am 68 female who takes 1hr water aerobics followed by 1hr recline bike avg Wt from in 8mos. Do not need to lose wt need advice on my nutrient needs.

Use My Fitness Pal app and link to fitbit app. It has the average you should be eating of each category. Hi im 50 and i go to work at 4 am and sometimes finish at I would love it to go further and give approximate calcium told need mg a day and vitamins, and then suggestions on good sources of food for any lacking nutrition.

MFP is super fast and intuitive to use. I rely on Fitbit to track exercise and calorie burn as well as sleep. I even have doubles of each in case one happens to be dirty! I know what a lazy ass I can be, so I tweaked my system until it really kept me honest. The different colors are for each macro. This is outdated information, and eating natural saturated fats is an important part of building and maintaining a healthy body.

By eating the grass fed organic versions of these foods, we directly give our bodies the nutrients we need — and this saturated fat is important in hormonal health and balance as well as an important energy source.

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Please update your article. Thank you to the saturated fats I eat and good riddance to the starches and carbs that ruin health… wishing the Fitbit app and ppl would get with the times!! The FitBit app give represents your macronutrients through a pie chart. Look at the key to see which color corresponds to the macronutrient listed. As stated in the article every food you eat has trace amounts of each macronutrient because they are the building blocks for energy and growth.

Though diets differ, she also has some information from the FDA which recommends their daily percentages. There are many diets out there that manipulate these procentages to meet a certain goal. Despite theses challenges many people swear by this diet and see terrific results in weight loss.

In the end, your diet is all about what works for you and your lifestyle. I think this article was a great beginners guide, despite some outdated information. If you read the comments, you can get some good advice. I love that I can track Macros now. Or at least have total net carbs be an option. I would love to delete my other apps and just use Fitbit! I also love the new set up as I was tracking my carbs separately.

Great update! I noticed the fit bit dies not measure sugars. I am working on sugar free. I would like to know how many grams of sugar I am getting. Is there something on the app I am not seeing. How to track sugars and set custom sugar intake goals? Set up your nutritional goals on MFP, inc sugar!

What you eat, calorie-wise, will sync to Fitbit. But follow the micronutrients and your progress with eating less sugar, etc. How do we calculate calories on mixed diet like cereals and bread as breakfast and Indian lunch n dinner. Not to mention the convenience and comfort of certain foods. Help any suggestions would be appreciated. Love this feature. Just received my Fitbit Blaze and this is the accountability that I needed!! How should I adjust my macros depending on the intensity of my workouts throughout the week?

Going to intense bootcamp days per week. Food logging is still disappointing to me on Fitbit. I cook a lot of my own meals, and it is not easy to log each ingredient separately from a recipe, especially as I cook for 4 people. This only seems conducive if you eat all of your food from a restaurant or it comes from a package. I still is My Fitness Pal because you can log and save your own recipes, and you also get more detailed information about what you are eating. It can communicate with your Fitbit. I successfully lost 40 lbs using the app along with my Fitbit.

I am currently in a military class that just gave me this same information. To know that this is fact checked and on with multiple sources is great and assuring. Thank you i weight lbs i need to get down to lbs. I need to do a low sodium diet. Would you recommend it? I find the numbers on this way off. I follow a keto diet and this flies in the face of what is healthy. I eat plenary of healthy foods. I choose healthy fats, and quality proteins. This will definitely save me a step. I usually log into the website to get this information. I wish it included all nutrients. I use barcode or type in product.

Then you choose the portion or measure most useful. My bread came up saying 1 portion but did not specify size.

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She switched me to this fitbit program last memorial day for the next 30 lbs. Everything works great with one exception trying to log in food choices here. Still using two other food monitoring choices elsewhere. It would be good for the app to actually say how many grams of each has been eaten instead of just the percentage.

Hi how are u? Im going through menopausa ive had my hair break off due to bleach which was never a problem b4 snd i had panic attacks anxiety im controlling those now but missed 3 months of gym an healthy eating as from 60kgs i went to 72kgs while going through my mental break down so now all around my middle im chubby with the back fat wings lol im back at the gym and usig my fit bit for food intake calories a day? Ditch em, out of the closet, out of the house. I am on an XXXL clothes diet! I m following this routine for last 2 months but could manage to loose only two kgs.

How can I change my diet or lifestyle to loose ayleast 3 kgs a month. Yes I m having thyroid problem n taking thyronorm 50 mcg. Hi just got my fit bit and was hoping to get some ideas for eating healthy. I had a heart attack 1year ago so I am still struggling to eat healthy. Please add in micronutrients. I am more interested in getting enough vitamins and minerals in my diet than my calorie-fat-protein ratio. Do you have any recommendations? I do alot of walking yesterday was a big day 12 miles normally I do I want to lose Around what range of calories carbs and days should I aim for.

This is confusing to me. This was extremely informative! Thanks again. I am a 4 ft 11 petite woman and need to lose at least a stone in weight, what foods would you recommend? Thanks Tracy, good information. I found out the hard way to know the difference from a registered dietitian and a nutritionist. Thank you great article. Have tried a few different diets and WW 3 times was doing well on last until surgery combined with closure of meeting. Have now decided to calorie count using Fitbit to help. Found this very useful.

I currently am weighing pounds and am looking to put on muscle weight. What percentage of carbs, fats, and proteins should I be taking in? Hi I am a woman 64 in great health.

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I lost 7 kilos 2 yrs agi. But have put almost all of them back again because I gave up smoking. Not too much of a problem. I run with my dog. I power walk I work out everyday. My problem is that each time I eat I bloat. Do you know what I can do. By the way I weigh 49 kilos and I sm cm. I love the Fitbit UI.

I do have an ask. I have a ketogenic lifestyle so I need to keep my carbohydrates below 20 grams so I can stay in ketosis. Having the macros only available as a percentage of calorie intake is useless. I never realized how closed minded I was to my eating habits. Fitbit has allowed me to not be so hard on my self and remain constant with my routin. Knowledge is power.

I list so much weight I looked starved. I was out on tons of medications too firniver 20 yrs from a ruptured disk in my neck until surgery 3 yrs ago, a tri-level fusion with plates, screws, cadaver bones etc. I gained over 40 lbs from the antidepressants. Please tell me how to start? I need help. Which method is best? Should I eat more veggies and protein or is it better to balance? I use MyFitnessPal instead. Is there any way that I can get it to sync to my Fitbit? Loved the article.. I am following a ketogenic diet, so protein and fat with some nuts, leafy greens , and some yogurtmy diet… it is super healthy … I wish there was a way to log this o Fitbit app… that is what works for me and many others… any help fro Fitbit on this?

Also for Paleo and Low carb? Can it be added? Hello my name is Gale … I have been using my Fitbit for tracking steps but i am not making any progress on weight loss … pls let me know what I can do more of to jump start my metabolism. The only way I was able to do the food log was from another app My Fitness buddy the linked to my Fitbit 2.

Trying a high protein diet for the next 10 days have a college gathering. Any recommendations to help me reach my goals? Please make the macronutrients display user controllable. I neither need it nor want it and it takes up a chunk of space on an iPhone. I had two heart attacks and a right side CVA in March, despite being a runner and eating a renal diet renal failure — stage 5 and never smoking or drinking.

Thanks for any suggestions. Does the app calculate anything beyond the carbs, fats, and proteins? This is a great feature in and of itself. All the data is available for each food, but it only looks like carbs, fats, and proteins are added and presented. Thanks for your excellent great efforts work and contributions through fitbit nutrition tracking.

I appreciate the work you do. So helpful to me and my health. May God bless you in all. I am trying desperately to get my blood glucose under better control. Had my fit bit for a while and not really used it. Very happy to see all the new sections on it. Will use it more now. Im really fed up.. I go gym five days a wk. I eat good my BMI says im over weight.

Im really trying to lose 2stone.. My legs are solid. But im eating good food n drinking water. Sometimes not enough. My cal in take is roughly 1, Can you track your macronutrients by grams in the FitBit tracking interface? Maybe goals or badges for hitting you macro goals. As a heart patient my two most important benefits from Fitbit is my Heart rate and the sodium levels in my daily diet. I record everything I eat everyday an can see how I am doing with my sodium level.

Important information for everyone, not just Heart Patients. What has worked wonderfully for a year is now worthless as far as recording sodium. Good information that I use but not all the information I need. What you had before was better. Thanks in advance. I am trying to lose the last 5 pounds. So i am cutting back on carbs. And up the protein and more walking …not really sure about the marco.. My numbers were 33 carb 39 f 28 p..

The article states that at the end of the day you can view your macronutrients as grams, not just percentages. I see no way of changing it to grams. I am pre-diabetic so this would be really helpful. Hi I am a mother of 1 child little girl and I weigh about and I am trying to get back to weighing about and I was wondering if you had any suggestions on what I need to eat what all things do I need to do.. Really enjoy the breakout of nutrients from my FitBit log. Login your food and then having Fitbit tell you what range you fall in really helps maintain a healthy diet.

And you have plenty of energy. Im on keto diet, low carb and high good fat. I really like the article otherwise. Can someone please explain the calories in versus calories out of the fit tracker? Your generalization of bodybuilders is very off key. Hence getting a Fitbit charge 2 to help monitor things! I find the food input really hard to use! It keeps putting items like roasted mini New potatoes as zero calories which is ridiculous!

Also I need dairy for calcium requirements, always aim for low or fat free but having Benecol yogurt and yogurt drink each day often puts me slightly over. I eat chicken, small Amoy of red meat and substitute Quorn in many of my meals as lighter in fat. What else can I do to help myself and where can I find detailed instructions on how to use the food intake calculator correctly please?

I am pre diabetic. I was curious about what my ratio should be for macro nutrients. The article was helpful. Great article! Then I realized if I implemented some of these life style changes I should see similar results. This supports my theory. Is that a tuna or chicken pasta salad above? No one is allowed to cook nor make dinner after 8pm. This all seems like good advice if you truly believe in the standard american diet. I follow a ketogenic way of eating, low carb, high fat, and moderate protein and have been using my fitness pal.

Is there an option to change my macros for my personal needs? I have been loving my Fitbit Alta HR. I bought it May 2, I watched the program that discusses wheat. My sister has had great success with weight loss of 70 pounds by going gluten free. She has kept it off for 2 years now. She feels better and has less joint pain. Very interesting! I thought other people would be interested in watching this program.

Here is the link. Sincerely, Geraldine. Currently its not showing so. Pnly daily averages can be interpreted. You need to fix the Australian food data base so we can actually log and scan new foods as its so frustrating having to input everything manually. Also in the mean time you need to remove the tab that says we can help by scanning etc until we actually can. For all the information most of you want and ease of use, switch to MyFitnessPal app.

So easy to enter foods and links easily to the Fitbit app. Macros, grams, and the other breakdowns you all seem to want are on there and auto sync to Fitbit. Do I have to eat more? Protein, carbs and fat are in range. Need to lose weight. My calories burned are always higher than my food intake. Do I need to eat more? The carbs, fat and protein are within range. I mean sure carbs and proteins have 4 calories per gram and fats have 9 but you lose weight due to a calorie deficit…macros are for health and nutrition and body composition.

What is the difference between being In the Zone and being Under Target? Is it bad to be ynder target? Am I missing good calories? I can not view it on my app in anything but percentages. I want to know the exact grams so any help would be appreciated. I eat a plant based diet and noticed that most plant proteins are considered carbs…how can I go about getting those counted as protein. I would like my FB app to keep track of macros. How can I do that? Macros come up but they do not show me the break down so I can track it. Hi Tracey — I follow Tim Noakes Banting way of eating where the macro breakdown is much different to what you recommend — what are your thoughts?

I would love to log my food, but once again my Charge HR is not snycing since June 16, Can someone HELP? Please, Thank you! Grazie mille. I have been struggling to regain my lost weight but all in vain, am 62kgs but I look bony, please advise. Am 65kgs but my target is 75kgs.

Through some research I believe we are better suited to exchange carbs for fats. More of a Paleo aspect, but above all, reduce sugar in our diet to less than 25 g per day. I did not know how to calculate the cal everyday. For example, if I eat in a restaurant where there is no explanation of how much cal, how can I record that? Thank you! I am confused i thought a low carb high fat diet was a way to get your body to use fat instead of carbs for energy and keep you blood sugar low. I am aware that too much protein turns I to glucose if not used for energy insulin and also carbs have a similar effect.

I thought low carb healthy fats and proteins good for you. I was told yesterday this makes your body store fat. Can you explain please. You need to add protein express drinks into fitbit as well as i try to add them in custom and its all wrong. Makes you wonder what else is incorrect in the calculations! New to fitbit, but want to lose weight. Any suggestions on protein carb sources?

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Hi, I just started Keto for last 2 days. Feeling great. My weight was 79 kgs, I achieved 67 kgs by duet control and gym in last 2 years. Now I left gym and adopted new Keto lifestyle. I am yet to have long experience. Anybody else on Keto may advise me on the more veg recipe. I wish the food tracking would include low carb options. Get with the science, folks. What is your take on this?

Hi i have just started to try and to lose some weight its very confuseing i am been yold not to eat sweet potato because its bad for diabetic is this true. Not sure I agree with this program. Carbs are what turn into sugars when they are not the proper carbs, that is what is making us fat. Fat does not make us fat and that is the lowest on this program you have.

We need to count sugars instead of carbs. I would appreciate if your program learned how to turn the carbs into a sugar amount. What is the app displaying? Also, can I change display to of macros vs. Drink upward of 64 oz water daily. Thank you for the good article. I just wish FitBit had included fiber as a category, or at least made the category display more flexible. As it is, the display takes up precious screen space and gives insufficient info to be useful to me, although of course others will find it useful. Having a few issues with my heart having angiogram done next month cholestoral is pretty high any tips in what foods to eat that can lower it please best regard jimb.

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I want to loose 20 more lbs. I just read this article, he percentage breakup for macro nutrient is talking about the RDA of a person, but how do we calculate for a person who plays a high intensity sport in the morning and then hits the gym in the evening?? It is obvious more the physical activity more you need to fuel it, my question is how much and how do we calculate?

Also how can I get into kinesis? Try the whole30 diet. Google it. All resources are free on the website. Do you have any suggestions to help me thru this before and after surgery process. I just had blood tests and my glucose was and my triglycerides were Never been out of range before. Been this weight for years. I just had blood tests and results were glucose , and triglycerides were Never been or of range before.

Been that weight for years. Son says it carbs. How many grams am I allowed? Can this app help me put my own carb goals for the day or is everything predetermined based on the usda numbers? I work a very physically demanding job and burn a lot of calories in a day and then work out. I burn a lot of calories throughout the day but I struggle to bring in more than a 1k.

Any advice or tips. I am 60 years old! I walk 5 to 10 miles a day 7 days a week!!

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The only thing I need to know how many calories should I have each day?? Is scramble eggs and 2 piece of bacon and piece of whole grain toast ok in the mornings?! Hi how are you? I work nights 8p. Just read the comments,I have only just started the course so I need as much information has possible,to what to eat and what not to eat. I was just recently diagnosed with type 2 diabetic, I take 1 mg twice a day. Want to know what to eat. Trying had to work right balance to lose weight and lower my blood sugar leaves.

Which are at top of risking. Type two diabetes following. Getting pass my weakness for ice cream treats is my big issue. This had only been going on since my thyroid slowed. The fit bit has helped tremendously, by keeping me moving, focused on my steps, drinking my water, and exercising.

Now if I could get rid of the sweet tooth! I gained about seven pounds around last years holidays and cannot seem to get back to my old weight. I am now considered overweight for my height and age. I excerise everyday by walking and using a total gym. Almost every other night I run for about minutes too. I eat mostly vegetarian, am I overeating? Any suggestions?

Dry hard to eat healthy. Can you suggest a good healthy way to eat when living in a hotel? I have looked in all the settings and I cannot find it. I wish there was a way to set your daily goals for intake. I have had weight loss surgery so my protein, fat and carbs look different then some one who has not had this surgery. Looking forward to the continued improvements and innovations. I know I need to cut back on sugar but what else? Hi there. I am a member of a gym and do classes as well as use the gym facilities. I would like to lose the weight and gain a small amount of muscle.

When I started using Fitbit to track my meals, I was on cals a day. The total cals per day goes up some days and now it is over cals a day. I had gastric bypass surgery 2 yrs ago and up until recently, I have been up and down in weight, fluctuating about 10lbs. I went on vacation and gained 10lbs and now I can lose it. Which is the fastest way to lose weight? Weights and cardio 4 to 5 days a week. Trying to get to lbs.

What should my macro ratio be? Hi Is Mixing a chia seed with flax seed and quinia seed in the morning fruit smoothie good for high blood pressure patient or not. I wish the app could display actual numbers in grams or else I have to go out of the app and online to the dashboard to be able to see the actual numbers.

Needs to be something in settings to choose displays of either percentage or actual number in grams. As a cancer survivor those of us that have been given the death sentence by traditional western medicine doctors have come to learn intimately the value of a well balanced diet. Cancer loves sugar and carbohydrates. Cancer cells can not live without glucose. Normal cells have only 2 receptors for the same. Since cancer cells have more receptors they hoard sugars, burn them for energy differently than normal cells and in the process produce acidic toxins that kill adjacent healthy cells and turn them into cancerous cells.

This is how tumors grow. I hope this helps fellow Fitbit users seek out low carb and lower yet sugar diets and see a nutritionist that has cancer patient experience. Check out ketogenic diets and cancer healing through healthy lifestyle choices. Who knew that eliminating a handful of foods could cause cancer to go into remission.

Well come to find out lots of people do. I see cancer survivors every other week where we all go to get our treatments to keep us alive using primarily nutritional supplements that are allowing us to combat cancer and regain our natural homeostasis. Beware what the mainstream media tells you in advertisements.

Read your food labels. Trying to learn to eat healthier. What should be on a grocery list for my week day schedule. Hello folks. Can anyone help me. I have been logging all of my food on fitbit and I am consistently eating only calories through reasonably healthy foods. I havnt lost a single bit of weight.

I was previously suffering arthritis but have been healed through diet is raw vegetables. I am now on no medication and declared well by NHS. For years I did a low carb diet trying eliminate all things people generally think about when they think of carbs — bread, pasta, chips.

That sort of thing. What is a good way to get healthy carbs? This is for fat loss, is that the correct way around? Any advice if this is the wrong type of diet. Do you have any tips or anything? I am having a hard time getting this weight off i cant seem to eat the right things and i have tried and spend to much money on things that do not work i am currently lb not happy about it what can i do to help me decrease some weight and clean up??

My right knee needs to be replaced I plan to the end of October I have pain in right knee so sit more, I need to go back to lifting weights again. How can I gain more stamina? I weight lbs. I have chronic gastritis, so I have a lot of stomach issues. I would very much to at least get down to the mark.

I have spinal stenosis in the moderate stages, and my knees are not good. Is it too late for me to loose weight? How do I see my daily sugar intake on my fitbit page I see fat carbs but not sugar I think that is important to keep track of. With the Samsung health app, it calculated daily salt , vitamin intake etc. Is this something they may add eventually to the nutrient calculator?

I was wondering when it shows the macros diagram, it says x amount is uncategorized calories? What does that mean? With the hope of being more successful in my goal! Am I doing the right thing? What more can I do? Being healthy and flooding weight, my main goals! Can you advise? Certainly a must for all who want to control their body and life. Is there anyway to add sugars? I am a Type 1 diabetic can this help me. I count carbs but it just shows percentages note the actual carbs. What is the best diet for me. I am 30 lbs.

I walk miles days a week. I kayak 1 x a week and bike 1 x a week. I have 1 cup of honey bunches of oats,2 tbs. Eat 1 cup frozen yogurt at at night. These are daily foods, then Healthy lunch and dinner. Any suggestions. So help me.. I was on the non carb though a weight Dr program.

I had a hard time staying on it. It just drove me crazy. Hi, beening a shift worker, how can one stay on track, because of the different times, during the night your craving are a little more intense. If you know what mean Tim. What macros should I be aiming for for weight loss? I was really pleased to see the precentage of the the macros in the new update. It would be nice if I can see a total of the each macronutrients that I consume so I can see if I hit my numbers oppose to logging on the website to see breakdown.

Overall, i do like the addition of the macronutrients breakdown. Can you help me in reducing the sugar level and cravings. If the data base worked properly for the uk it would be easier to track, exactly what you are eating. But not losing any weight. Its really discouraging.

I do wotkout 2x a week core strenthning witj trainer. I m 55 yrs old Asian female. Any advise? I am on a cardiac diet and need to lose weight also. Having a hard time figuring out what I can have. Thank you for any help you can give me! How can I cut carbs and count calories and still loose weight?

I started counting calories and writing everything down about 4 years ago. Do you have any suggestions for me? Hi well my name is pat. I just found out. I have high blood pressure. Im looking for some good healthy eating tips can you advice. What would be the best macronutrients ratio to maintain my current weight but drop body fat percentage? Losing a few lbs of body weight would not be bad but, id like to maintain as much as i can. Especially how it applies to weight loss. Is anyone available to assist with meal planning??!! I was used to counting points on Weight Watchers and am finding it a little confusing how to identify and track food.

How is everyone doing this? I want to if this really works even after I stop the program? It only deals with fat protein and carbs. It also does not differentiate between starches either. As a diabetic I love these tools because it really helps me gauge my food intake and my exercise. Thanks that was info I tried to get from a nutrionist with my current health care plan. I will pay attention to the macros. Any know about know ways to speed up metabolism.

That is my biggest issue at my age. Thanks I have been looking for information on the percentages and how to work with it. Also I help on speeding up my metabolism. I was following weight watchers. Which I had previously lost pounds on. Hi i want to build muscle and at the same time need to lose fat around lower abdomen. What would u suggest. Should i continue same micros. New to all this! You describe fat as a back up energy source and saturated fat such as beef fat as unhealthy.

Myself I am living on a ketogenic diet for over two years and my main source of energy is that not carbohydrates. My body is healing and my energy is growing from using fat specifically saturated fat as my energy.

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Many people believe what they read without checking the facts. Carbohydrates are totally unnecessary for healthy living. I have cholesterol issues high. I also have kidney issues. Hard to mesh foods to not contribute to one or both problems. Goodday, can you please tel me how many calories I must consume per day, I am 54y old woman, gym 3x a week and powerwalk 4x per week for 7km.

I want to know how many grams, etc. I hate to use more apps if I can use one and I love my Fitbit app. Hi I have two autoimmune disorders coeliacs and Hashimotos I cut out gluten as I had to. I have my macros set at…. My BMR is Hi Tracy, Thx for the article. Good insights. Can you help me out? How much must I eat? In the morning FitBit starts with my goal to eat calories. Must I eat more or less to lise weight. So all the healthy veggies I use to be able to eat are now off limits due to them being high in vitamin K.

Struggling here any help would be greatly appreciated. Thank you and have a blessed day. You make a lot of speculation but you leave nothing for the reader to back up your claims. Do your own research. Absolutely true… The USDA food pyramid needs restructuring… They are in cohorts with the agricultural lobbyists and pharmaceutical companies.

I agree entirely This article echoes the current flawed food guidelines! It makes sense to eat an apple but not processed white bread, for example. And my age of about 67 slows things down also. Any advice? When is fitbit going to allow us to enter our own goals. I also want to add in my own corresponding calorie goal. There is a fourth source of calories. Great article as well.

Do we eat those ratios if we want to lose?? I try to eat a balance of carbs, protein and fat. My goal is to lose 5 pounds and achieve lean muscle. Do you have any advise? On the percentage ratio you put on your article. Please advise. I am logging my food and the macronutrients were in the range until i added mt olive dill bany dill pickles.. I am curious about the food logging system on Fitbit. Since there is already a deficit on my calorie intake, is it harmful to be under budget most nights? I feel like I cannot eat anymore, but I may still be under budget. My name is Shilpy.

I am from India. I am overweight. Please suggest me regular diet plan and workout. I am preparing to trek Patagonia in January. This article raised my awareness of macronutrients. How do I know how many micronutrients I should be consuming. I need help with figuring out what I need to eat each day I am starting to work out 4 days a week, I do about steps at work and burn about calories daily Mon- Fri but trying to loose 60 pounds. Me and my hubby have date night twice a month. Studied what the big authorities advocated. Big revelation when I found out about ketogenic diet and intermittent fasting.

What fats should I be eating to reduce my weight which is part of the problem obesity? I am on a paleo Diet which I started the last of June.. I still want to loose 30 more pounds…. Loving the sync between my fitness pal and fitbit! Can you change this app to actual get total amount of carbs per meal. I am diabetic and limited to 30 carbs a meal and this would help simplify my diet plan.

The easiest way to do this is to reduce simple carbs to the lowest level you can and increase protein and complex carbs while staying in your daily calorie or macro budget. Try a fitness calculator like My Fitness Pal to track your calories and macros during the day, plan meals, and possibly begin a meal prep program to build lean muscle. The other challenge in building lean muscle after 50 is performing strength-building exercises without getting hurt. Muscle growth occurs because you are using them. The growth process involves tiny stresses in your individual muscle fibers.

After you work out, your body uses the protein you eat to repair the small tears. Over time, the process results in muscle growth. Many studies have shown that increased muscle mass strengthens and boosts our metabolism. The challenge as we age is training wisely. Recovery time after normal workouts increases as we grow older, and so does the potential for injury. Cardio will help you to retain muscle, but at a slower rate than weight training. Balancing different types of physical activity while including at least some weight training seems to produce the best long-term results in muscle gains and retention of lean muscle.

Weight training has also been shown to strengthen bones and reduce bone loss due to aging. Another benefit to weight training has also emerged for older adults. As little as two days a week of upper body exercises with light weights improved memory and cognitive functioning. A structured exercise program balancing cardio and general fitness activities with safe weight and circuit training will benefit lean muscle gain the most. If you walk and run a lot, consider adding weights to your fitness program at least two days a week for both mental and physical health benefits.

Keep hydrated! Muscles, like the rest of our body, are made up of water. Keep track of your micronutrients as well as macronutrients. Women who do a lot of cardiovascular exercise, whether extensive walking or running, can experience iron and other mineral deficiencies.

Other micronutrients like magnesium and potassium, support muscle recovery and growth.