Frustrated!
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For weight loss? Yes, quality means nothing. Of course, for your health it's very important. No one is suggesting that quality be ignored, just that weight loss is only reliant on a deficit.0 -
Poofersgrl wrote: »Thanks Shaun. MFP says 1530...how can I change this? I plan on weening off soda....will go from 1 per day to 3-4 per week and go down from there, and drink either green tea or water. Agree on the sodium, I am going to try to make more home made recipes where I can control the amt of sodium etc.
That's easy enough. Have a couple eggs in the morning with a serving of oatmeal mixed with berries. Have a banana a couple hours later. Maybe a chicken sandwich and an apple for lunch and so on. Track it and fill up the rest of your calories by snacking on almonds and other nuts during the day. They're rich in good fats and good calorie fillers. Drink enough water and you'll be okay. Then at the end of your day look at your macros and adjust the percentages to create a more balanced diet if needed and soon you'll be where you want to be and you'll be healthy.
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I drink 3-6 cups of water per day, 1 soda in evening (starting to cut down on that) and green tea. I just logged my meals ( breakfast. lunch and dinner) for the day and already over in sodium...grrrrrr. Still have 400 calories left. I also just did 30 mins of leslie sansone which burned 161 calories.0
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You need to make sure your macros are in order. Just because you may be under your calories doesn't mean your gonna lose weight. Your getting harped on here a lot about food measuring, blah blah blah. Yeah its important. Especialy if your weight training and getting serious. I know tons of people that arent measuring frozen veggies on a scale and are healthy. In my opinion you should be at 1650 calories a day and broken down to 50% carbs, 30% protein and 20% fats. Thats a good starting point for you. Ditch the sodas and the juices. You get vitamins better from food. Also, to much sodium is bad. It doesn't make you fat, but it does add water retention and has other health risks.
A little more than just generic advice would be nice. Throwing out a percent of macros distribution doesn't work across the board. Sodas and juices are not the devil. Sodium is a pest if you have HBP, if not, enough hydration takes care of that.
If you are going to criticize us for harping on weighing food at least come in strong either your advice. There's nothing worse than someone criticizing other and then they give sub par advice.
At least I offered something other then just weighing food. I'm not criticizing anybody. How is outlining what a well balanced diet in the proper ratios subpar advice? That's just silly.
Yeah... no. Weighing food is because the OP has no idea how much exactly she is eating.0 -
How can I estimate without weighing. I cannot afford a scale at moment.0
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Poofersgrl wrote: »How can I estimate without weighing. I cannot afford a scale at moment.
Use this method. It works. You don't need a scale. This will help you with portion sizing.
http://www.bodybuilding.com/fun/the-handful-diet.html0 -
Poofersgrl wrote: »I drink 3-6 cups of water per day, 1 soda in evening (starting to cut down on that) and green tea. I just logged my meals ( breakfast. lunch and dinner) for the day and already over in sodium...grrrrrr. Still have 400 calories left. I also just did 30 mins of leslie sansone which burned 161 calories.
Nuts, good calorie fillers.
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can I also use measuring cups to help with my portions of stuff? I hope I am on the right track.
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Poofersgrl wrote: »can I also use measuring cups to help with my portions of stuff? I hope I am on the right track.
I would suggest if you use them to be very precise. I see a lot of people say that what they thought was a tablespoon of peanut butter was much more. But I have measured out a tablespoon and weighed it and it was spot on. You can't heap things, make sure they're leveled off. If it's something like veggies, not a big deal, but for more calorie dense items, don't pack them in. I'd still try to get a scale, they're very inexpensive, you can get one for less than $20.0 -
If yr not measuring and weighing foods, and yr not logging high calorie drinks, then that right there is the problem. You are eating and drinking *way* more calories than you think.0
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... why is your husband trying to control how or whether you measure your food? It's YOUR body. Get the scale and if he doesn't like it he doesn't have to use it. And the other measurement is, of course, with measuring cups and spoons. It depends on what you are measuring. You can't put a steak in a measuring cup; you need the scale.0
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Poofersgrl wrote: »How can I estimate without weighing. I cannot afford a scale at moment.
When I was losing weight, I could afford a scale, but never needed one. If in doubt, overestimate calories in.0 -
I disagree. Weight loss doesn't always mean fat loss, a lot of people can lose muscle fibers as well, on a deficit. You need to balance a healthy diet for your whole life. Why not learn to do that and at the same time promote healthy fat loss.0 -
The easiest thing for you to do is to set your calorie goal lower (don't go below 1200 net though). Try that for a week and see how your weight goes.0
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MFP says 1530. Please check out my page (look for poofersgrl) to see what I mean. I start at 1530, my food today is 1270 and exercise is 161. Which leaves 421 left. So should I leave about 100-300 left or less?0
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FitFitzy331 wrote: »If you had a 12oz can of coke each day, that is about 220cals, then an 8oz glass of juice is another 100+ calories, thats over 300 right there that you aren't logging. Everything that enters your mouth, you need to log. Get a food scale, if you want to snack on an apple, weigh the apple. If you cook frozen vegetables, measure/weigh them, there's 60 calories in 2/3 cup bird's eye frozen mixed vegetables without any sauce. So example, you have 1 can of soda, 1 glass of juice, and 2/3 cup of frozen vegetables that you didn't log, that's over 400 calories that you consumed that you didn't take into account. It's very easy to go over your daily limit if you don't track every single thing you put into your mouth.
100% this! You have to count everything! Did you not know that they have calories? It's right on the label....0 -
I didn't lose any weight at all for the first three weeks. Then I lost nine pounds in two weeks. Now, I am not losing any weight again, but I know that in two weeks, I'll have dropped more.
Give yourself at least three months in order to learn your body rhythms. Think of losing weight as a lifestyle, not a quick fix.0 -
Poofersgrl wrote: »How can I estimate without weighing. I cannot afford a scale at moment.
You can get a kitchen scale for the price of a value meal... they run from $10-$50. Very affordable.0 -
I disagree. Weight loss doesn't always mean fat loss, a lot of people can lose muscle fibers as well, on a deficit. You need to balance a healthy diet for your whole life. Why not learn to do that and at the same time promote healthy fat loss.
Well, for the purpose of this conversation, you are asking two separate questions, and as a result, giving the wrong answer to the question in hand. You have kind of admitted this in your last post.... although you cant disagree that calorie deficit = weight loss. This is just biological fact.0 -
You really do have to weigh your servings. Did you know that, by law, packaged foods can be as much as 20% off? Food manufacturers get less flak from regulators if the packages are overfilled rather than underfilled. Remember that: you *could* be eating up to 20% more than you think you are.
You can always get a cheap, $13 scale at Walmart/Target. Make sure you tare (reset) the weight when you put your plate or bowl on it. It's also easy to do with the container of butter, and the negative number shown is how much you removed and the number you log. If it's tough to keep track of the numbers until you can log them, just keep a pad of paper nearby.
I've also challenged myself to see whether I can make do with a half-serving of butter, PB, etc. It's surprising how much I was using before!0 -
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I think I will get an inexpensive scale soon. I also like to snack on items since my stomach growls alot...lol I have 321 calories left for today. Should I stop eating and just log it as finished? I am starving at moment. Haven't had my lunch yet. lol0
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Poofersgrl wrote: »MFP says 1530. Please check out my page (look for poofersgrl) to see what I mean. I start at 1530, my food today is 1270 and exercise is 161. Which leaves 421 left. So should I leave about 100-300 left or less?
Think of your calorie goal like it's a game on The Price Is Right. You want to get as close to the number as possible without going over. MFP gave you a calorie goal with a deficit already built in.
The problem that you are having though is that you are not logging everything and what you do log isn't very accurate. A food scale is your best bet because you need to be as accurate as possible since you have a smaller deficit. Even with measuring cups it can be easy to go over without knowing it.
And for the one saying that the food scale advice isn't helpful while the macro advice is, how is she supposed to know if she's hitting her macros if she's not measuring her food accurately?
https://www.youtube.com/watch?v=JVjWPclrWVY
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Take three weeks and just clean up your logging. Get a cheapie kitchen scale and weigh all your solids, measure all your liquids with a measuring cup/spoon, and log every single bite or sip that goes into your mouth. Don't change anything else yet. At this point, you don't need to adjust your calorie goal or your exercise yet, just focus on learning how to weigh/measure and log. That tends to be the thing that makes the biggest difference for people in terms of their weight loss, but it does take a little while at the beginning to really get the hang of it.
In terms of increasing your exercise (you don't have to, but if you want to), try standing up instead of sitting down while you're hanging out at home or watching TV or whatever. Walk back and forth across the room during commercial breaks, or if you're walking to the bathroom, take a lap or two around the house first. Keep doing the Leslie Sansone videos, but try to incorporate more movement throughout your day too.0 -
You don't have to stop eating! Just go for a walk and earn some more calories. Moving around makes you feel good about yourself, get some fresh air, and you get to eat MORE FOOD. Starving yourself is the fastest way to make yourself quit or binge.
As far as logging veggies: I use lazy measurements with something that has almost no calories, like a cucumber, but very precise when it comes to everything else. You can save a lot of money by buying a large package of almonds, for example, then measuring and pre-portioning into snack-size baggies or tiny containers so they're ready to grab and go.
For whatever barriers you have, find solutions. If you can't seem to keep on top of refilling and cleaning out your water bottles and your water tastes terrible (my issues), then buy and recycle. I started being able to drink TONS more water by using the sugar-free water flavoring drops and the cheap bottled water from Costco. Staying hydrated is crucial to weight loss!
To address the calories/health issue: look, we'd all like to do it all perfectly, but don't put so much pressure on yourself to get it all right from the beginning. That's where we fail. So at first, just make sure you're drinking enough water and logging everything you eat accurately. Work on staying within your calories. Get all of that down, and eventually you can start finding ways to add more healthy stuff into your diet.0 -
Don't be too hard on yourself if you do go over a little bit. Remember: the number you're given is ALREADY a deficit. If your goal is set to 1lb/week, that's 500cal/day.
For example, 2100 burn-500 deficit = 1600 goal. If you get to 1650, heck, you're still 450 in deficit! Good job!
If you get all the way to 2100, you're not gonna gain. You had a maintenance day. You broke even. Not bad!0 -
my goal is .05 lb per week. I have 1530 per day...today I logged 161 calories from exercise.Logged all my food for the day (incl. glass of wine tonight) and have 196 left. Should I stop? I work M-F 3-6 and on my feet chasing kids...lol (preschool) Should I wear my pedometer to work to track calories burned during that time? How can I log that?0
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