Melissa, I just had the same experience with travel and weight gain...again. I tracked for 9.5 months starting this past January. I stopped tracking less than a week before leaving on the month-long trip, slipping into party-mode, and gained 3 pounds immediately, even though I thought I was using my same eating pattern. I came back with 5 additional pounds and like you, had a hard time getting back into my healthier eating pattern. It took about two or three weeks to train my hunger levels down as well. I am losing the weight again, still up 3 pounds from where I was, and hope to go further. It's been hardish, but I needed the break and had a fantastic time trying food from different cultures. Thank you so much for posting this because it helps to see that even fitness influencers and very fit people have the same struggles and have to work to overcome them. It's easy to think that other people don't struggle as much as you do. Oh, she's thin/she's fit, she doesn't know how hard it is for me; it must come naturally. Not true.
Well done for getting back on track Margret - that is so amazing. A lot of women give up altogether - you are showing immense resolve. Yes I am human and in all honesty taking a break from weighing your food is sometimes needed.
Sorry for a long ramble! I got away with not tracking calories or macros (but eating healthy and very reasonably) until last year or so. I was happy with how I looked, and I dreaded the idea of ever tracking calories or macros because I didn't want to be "enslaved" by it like I used to by the number on the scales. But over the last year and a half I gained weight (I'm 44). I put on nearly two stones and I went back to what I would normally do to lose weight but nothing work! I counted calories and thought I was accurate but not macros! Then I found Melissa and a couple of other fitness focused women over 40 and they all tracked macros! I finally succumbed to it. I have been tracking for only 2 weeks, and OMG! I realised I have been fooling myself to thinking that I was only consuming a certain amount of calories. I definitely went over! Way over without realising. It's the little things that add the most, a little bit of butter, a spoon of this. It's been incredibly illuminating. Above all, tracking has been teaching me to eat smarter! I look at what is most nutritious and most satiating within calories now so I make healthier choices! Somehow it had stopped being about just weight loss but became about really caring about what I actually it and whether it serves me well over all! And with an app it really isn't hard or time consuming. Thank you!
Thank you for sharing your journey! 🙌 It's amazing how tracking macros can open our eyes to the hidden details of our eating habits, right? It sounds like you've had such a positive mindset shift-not just focusing on weight loss but truly nourishing your body with smarter choices. That’s the real win! 🎉 Keep up the incredible work; you’re doing fantastic!
@@MelissaNeill Thank you :) I have completed first day of 6 week shred today! :) I did sweat buckets but loved it. I will have to cut it short by one week because of travel and xmas but I will do my very best during the 5 weeks before that!
You are out here saving lives and marriges, that's all I'm gonna say. Joined one of your programs in October and it is truly the best decision i ever made for my body. I am already seeing INCREDIBLE results and I fully plan to make this a lifelong commitment❤
For those who are triggered by tracking calories, I was too because when I did it in the past I did it wrong- ate 900 calories/day and never had a time frame to take a break from fat loss and maintain. I would just eventually stop tracking and gain all the weight back after suffering. If you go on a reasonable calorie deficit for 8-12 wks and take breaks to maintain, along with weight training and moderate cardio, you’d be surprised how much you can eat to maintain your weight loss. I lost 20 lbs and have been maintaining my weight loss for 4 months by eating 2,000 cals/day. 5’5”, 140 lbs now. I’ve always yo yo’d and I am confident this is the end thanks to tracking to maintain my weight (and staying active)! I don’t use an app just add up in my calculator throughout the day. I plan to maintain my weight through the holidays, with a goal on focusing on my weight training to gain more muscle mass, then in Jan or Feb I will go through another calorie deficit period before going back to maintenance.
@@theoneandonly1158 thank you! All it took was 20 years of mistakes, turning 40 and feeling like crap with diabetes around the corner, and then finding great sources of information on RUclips and in podcasts!
I did this in a spreadsheet a few years ago for over a month and now I have a pretty good indicator of why I am a few kg overweight now and it's mostly around the waist and wing flaps. I got to my ideal weight by tracking but the trick is to not buy naughty foods at the supermarket (sometimes I lose all willpower). Sugar free gum and dark chocolate can help with cravings. This time I am going to lose the weight by trying to gain muscle at the gym. Have been very lucky to get a simple program given to me. Have never done this before as find the machines a bit intimidating.
It's great to hear that you’ve identified the key areas contributing to your weight and have a plan in place! Gaining muscle at the gym is a fantastic approach, and it's completely normal to feel a bit intimidated by the machines at first. Over time, as you get more comfortable, you'll build confidence. Remember, small steps lead to big changes. Keep focusing on your goals, and don't be too hard on yourself if cravings come up-it happens to all of us. You've got this! Best of luck on your journey, and enjoy the process!
I’m reading Dr Mary Claire Haver’s book the Galveston diet and also the new menopause. Both are brilliant books. The Galveston diet is brilliant for those who don’t want to weigh everything out. She tells you the exact amounts to use to get a good balance of nutrients. The book includes recipes too. Highly recommend.
Hi. Thanks for your honesty. I’m still trying to get myself to remember to eat! Not kidding. Then, by the time I do remember to eat, I may have a light supper, close to midnight(!). Usually, I haven’t had more than nuts or a piece of chocolate before this(!). Not kidding. Yes, I’ve been busy. Having said that, there are times that I “zone out” (usually, if I’ve forgotten to take my medication), and still I’m realizing that I likely need to police the word “eat” in my hourly reminders. SIGH. It’s almost 5 pm so, … I will have some breakfast(!). Thanks again for your honesty. And… military style cardio… Is there a video on this🙂?
Not eating enough is just as unhealthy at this stage in life as eating too much. Your metabolism will slow and you will not be getting in the micronutrients for your body to function properly (I think you already know this that's why you have left this comment) you can find a military HIIT workout on my FREE 7 day program here: melissaneill.com/free-7-day-plan/
Yes, please let us know because the US allows so much junk to be put into our food. I am curious if you notice the difference not only with weight, but digestion, sluggishness, aches and how you feel overall. 👍
Hi Melissa, I remember in one your video you mentioned you were trying out a scale that sent all your measurements : nutrition and calories to your phone. Did you like it? Does it make tracking easier and faster? Would you recommend it?
Great video. I do have a question Melissa. When tracking carbs, is it better to track total carbs or net carbs? I currently track total. I would be really interested to know your opinion on this. 😊
The issue for me is making food like, one pot or soups where you need to account for the weight of cooked food which is not the same as for the type of food Melissa is eating where measuring is more straightforward
@carolsharpe565 tracking those will make a huge difference. One tablespoon of oil is over 100 calories. Start tracking those and you'll see a major difference.
Do you have treats during maintenance periods or are do you never have the once a week slice of cake or meal out to an Italian restaurant? I’m wondering how quickly the fat comes in the long term maintenance once I finish the 8 week strict routine.
Great question! Treats can definitely be part of maintenance. It’s all about balance. For more tips on managing cravings during maintenance, check out this video: ruclips.net/video/D6QO_gv4D80/видео.html. Keep focusing on your long-term goals-you’ve got this!
I used the TDEE website to find out my macros. I'm at a cross roads because I'm meeting the caloric number for cutting, the protein is on point but the carbs might be too much and the fats might not be enough. What am I doing wrong here? Is it because I'm using packaged foods? Please advise 🙏🏽
Please watch this video where I discuss Calculating Calories & Macronutrients (Timestamp 17:10) - ruclips.net/video/h_d7xMjCgGQ/видео.html Hope this helps!
Melissa, I just had the same experience with travel and weight gain...again. I tracked for 9.5 months starting this past January. I stopped tracking less than a week before leaving on the month-long trip, slipping into party-mode, and gained 3 pounds immediately, even though I thought I was using my same eating pattern. I came back with 5 additional pounds and like you, had a hard time getting back into my healthier eating pattern. It took about two or three weeks to train my hunger levels down as well. I am losing the weight again, still up 3 pounds from where I was, and hope to go further. It's been hardish, but I needed the break and had a fantastic time trying food from different cultures. Thank you so much for posting this because it helps to see that even fitness influencers and very fit people have the same struggles and have to work to overcome them. It's easy to think that other people don't struggle as much as you do. Oh, she's thin/she's fit, she doesn't know how hard it is for me; it must come naturally. Not true.
Well done for getting back on track Margret - that is so amazing. A lot of women give up altogether - you are showing immense resolve. Yes I am human and in all honesty taking a break from weighing your food is sometimes needed.
@@margretmcdermott2005 I do agree! I loved seeing that she struggles like us! It’s so helpful!
Sorry for a long ramble!
I got away with not tracking calories or macros (but eating healthy and very reasonably) until last year or so. I was happy with how I looked, and I dreaded the idea of ever tracking calories or macros because I didn't want to be "enslaved" by it like I used to by the number on the scales. But over the last year and a half I gained weight (I'm 44). I put on nearly two stones and I went back to what I would normally do to lose weight but nothing work! I counted calories and thought I was accurate but not macros!
Then I found Melissa and a couple of other fitness focused women over 40 and they all tracked macros! I finally succumbed to it.
I have been tracking for only 2 weeks, and OMG! I realised I have been fooling myself to thinking that I was only consuming a certain amount of calories. I definitely went over! Way over without realising. It's the little things that add the most, a little bit of butter, a spoon of this. It's been incredibly illuminating. Above all, tracking has been teaching me to eat smarter! I look at what is most nutritious and most satiating within calories now so I make healthier choices! Somehow it had stopped being about just weight loss but became about really caring about what I actually it and whether it serves me well over all! And with an app it really isn't hard or time consuming.
Thank you!
Thank you for sharing your journey! 🙌 It's amazing how tracking macros can open our eyes to the hidden details of our eating habits, right? It sounds like you've had such a positive mindset shift-not just focusing on weight loss but truly nourishing your body with smarter choices. That’s the real win! 🎉 Keep up the incredible work; you’re doing fantastic!
@@MelissaNeill Thank you :) I have completed first day of 6 week shred today! :) I did sweat buckets but loved it. I will have to cut it short by one week because of travel and xmas but I will do my very best during the 5 weeks before that!
That sounds really great!
You are out here saving lives and marriges, that's all I'm gonna say. Joined one of your programs in October and it is truly the best decision i ever made for my body. I am already seeing INCREDIBLE results and I fully plan to make this a lifelong commitment❤
Thank you so much. This is beautiful!
Once you've weighed it once, you can often use that to make your own measures, eg a yogurt pot for rice, so it's not so bothersome
Thank you for this great video Mellissa! I found it so helpful and motivating!
Glad it was helpful!
For those who are triggered by tracking calories, I was too because when I did it in the past I did it wrong- ate 900 calories/day and never had a time frame to take a break from fat loss and maintain. I would just eventually stop tracking and gain all the weight back after suffering. If you go on a reasonable calorie deficit for 8-12 wks and take breaks to maintain, along with weight training and moderate cardio, you’d be surprised how much you can eat to maintain your weight loss. I lost 20 lbs and have been maintaining my weight loss for 4 months by eating 2,000 cals/day. 5’5”, 140 lbs now. I’ve always yo yo’d and I am confident this is the end thanks to tracking to maintain my weight (and staying active)! I don’t use an app just add up in my calculator throughout the day.
I plan to maintain my weight through the holidays, with a goal on focusing on my weight training to gain more muscle mass, then in Jan or Feb I will go through another calorie deficit period before going back to maintenance.
Dang girl! You got it down this time. Congrats!
@@theoneandonly1158 thank you! All it took was 20 years of mistakes, turning 40 and feeling like crap with diabetes around the corner, and then finding great sources of information on RUclips and in podcasts!
I did this in a spreadsheet a few years ago for over a month and now I have a pretty good indicator of why I am a few kg overweight now and it's mostly around the waist and wing flaps. I got to my ideal weight by tracking but the trick is to not buy naughty foods at the supermarket (sometimes I lose all willpower). Sugar free gum and dark chocolate can help with cravings. This time I am going to lose the weight by trying to gain muscle at the gym. Have been very lucky to get a simple program given to me. Have never done this before as find the machines a bit intimidating.
It's great to hear that you’ve identified the key areas contributing to your weight and have a plan in place! Gaining muscle at the gym is a fantastic approach, and it's completely normal to feel a bit intimidated by the machines at first. Over time, as you get more comfortable, you'll build confidence. Remember, small steps lead to big changes. Keep focusing on your goals, and don't be too hard on yourself if cravings come up-it happens to all of us. You've got this! Best of luck on your journey, and enjoy the process!
@@MelissaNeill Thanks very much for your encouraging message!
So happy to see pics of you and Ken on your vacation ❤ you two are a gorgeous couple
Hoping to see Ken in another video soon
❤️❤️
The hummus would have been one mouthful for me 😅. Thank you for sharing. And you still looked great in your bikini!
Thank you!
Yes, the same thing happened to me. Now I’m on a mission to get back where I was.
You can do this!
I’m reading Dr Mary Claire Haver’s book the Galveston diet and also the new menopause. Both are brilliant books. The Galveston diet is brilliant for those who don’t want to weigh everything out. She tells you the exact amounts to use to get a good balance of nutrients. The book includes recipes too. Highly recommend.
Hi. Thanks for your honesty. I’m still trying to get myself to remember to eat! Not kidding. Then, by the time I do remember to eat, I may have a light supper, close to midnight(!). Usually, I haven’t had more than nuts or a piece of chocolate before this(!). Not kidding. Yes, I’ve been busy. Having said that, there are times that I “zone out” (usually, if I’ve forgotten to take my medication), and still I’m realizing that I likely need to police the word “eat” in my hourly reminders. SIGH.
It’s almost 5 pm so, … I will have some breakfast(!).
Thanks again for your honesty.
And… military style cardio… Is there a video on this🙂?
Not eating enough is just as unhealthy at this stage in life as eating too much. Your metabolism will slow and you will not be getting in the micronutrients for your body to function properly (I think you already know this that's why you have left this comment) you can find a military HIIT workout on my FREE 7 day program here: melissaneill.com/free-7-day-plan/
I am starting my 30 day challenge with you!
Yes, please let us know because the US allows so much junk to be put into our food. I am curious if you notice the difference not only with weight, but digestion, sluggishness, aches and how you feel overall. 👍
Hi, may I suggest Dr Mary Claire Haver’s the Galveston diet. It’s brilliant.
Hi Melissa, I remember in one your video you mentioned you were trying out a scale that sent all your measurements : nutrition and calories to your phone. Did you like it? Does it make tracking easier and faster? Would you recommend it?
Great video. I do have a question Melissa. When tracking carbs, is it better to track total carbs or net carbs? I currently track total. I would be really interested to know your opinion on this. 😊
total carbs - net carbs is for people on a keto diet - all our meal plans and macros are given as total carbs
@ thank you for clarifying this for me. I thought it might be total carbs, but needed an expert opinion. 😊
I had weight loss surgery 1 year ago. I try to track every meal
The issue for me is making food like, one pot or soups where you need to account for the weight of cooked food which is not the same as for the type of food Melissa is eating where measuring is more straightforward
You can weigh the food before you make it then divide it in to equal portions. This is what I do with soup.
Thank you Melissa, so should i Weight say also the water i put in as of course veg/ pulses becomes heavier when cooked? Thanks xx
You could make a pot that is a receipe with the facts and then divide it. So it’s 4 servings x protein x carbs x fat
I have problems accounting for things like gravy, oil if grilling or the occasional frying and other bits and pieces
@carolsharpe565 tracking those will make a huge difference.
One tablespoon of oil is over 100 calories.
Start tracking those and you'll see a major difference.
Totally get it! Those extras can be tricky. You've got this!
I get the hummus situation 😃 but the hummus on the knife will be licked without being counted
Do you have treats during maintenance periods or are do you never have the once a week slice of cake or meal out to an Italian restaurant? I’m wondering how quickly the fat comes in the long term maintenance once I finish the 8 week strict routine.
Great question! Treats can definitely be part of maintenance. It’s all about balance. For more tips on managing cravings during maintenance, check out this video: ruclips.net/video/D6QO_gv4D80/видео.html. Keep focusing on your long-term goals-you’ve got this!
I used the TDEE website to find out my macros. I'm at a cross roads because I'm meeting the caloric number for cutting, the protein is on point but the carbs might be too much and the fats might not be enough. What am I doing wrong here? Is it because I'm using packaged foods? Please advise 🙏🏽
Please watch this video where I discuss Calculating Calories & Macronutrients (Timestamp 17:10) -
ruclips.net/video/h_d7xMjCgGQ/видео.html
Hope this helps!
@MelissaNeill I appreciate the response, thank you!😊
Cucumber ? Please elaborate
🙏🥰🤗
I thought you were supposed to measure your waist around the belly button
I just read you should measure it at your smallest circumference which is for most women around the belly button, but not for everyone.
Yes, you're correct! The waist measurement is typically taken around the belly button area, or at the narrowest point of your torso.