Feels like I'm overeating, barely hitting my calorie goal

KimMc60

It seems like I've eaten a lot today, but I'm hardly meeting my calorie goal. My food diary is public - the dinner & snacks I haven't eaten yet but plan to later. I'm only a few days into this so I would appreciate any advice. I'm also below my calorie goal but way over in sodium, fat, and sugars. How can I balance my diet more?

MzManiak

Cut back on all the carbs- that's why you feel so full. It's also why you are going over your sodium and sugar... too many bagels, and of course the cream cheese that goes with it... Plus canned soups are almost always high in sodium. All the extras add to it as well, the bacon (obviously salty) and ranch and butter and all that stuff you add and don't really think about.

I would say only have one meal everyday where you eat carbs and extras, instead of at every meal.

ETA: Also make sure you are drinking all your water! Especially with all of that sodium. If not, your body will be more likely to retain the sodium and that could be what makes you feel full/ bloated as well!

KimMc60

Thank you!

cwolfman13

Doesn't look like much to me...but here's just a couple of things I noticed:

1) you're using MFP's default macro setting (carb/protein/fat) which is pretty low on the protein side of things and high carb. I'd recommend upping you protein goals and decreasing the carbs. Keep fats at 20-30% of your diet...stuff like olive oil, nuts, avocados are excellent sources of monounsaturated fats that help you ward off heart disease and such.

You can manually change your macro goals by going to "My Home" > Goals > Change > Custom. A Common macro ratios...40c/30p/30f (also known as the "zone" or "zone diet"). Some people find this to be too much protein and have difficult meeting those goals...when I started out I did a 45/25/30 ratio until I could hit the 40/30/30. Getting a good amount of protein is important while dieting as it will help you maintain your lean body mass (do some resistance training as well). Without resistance training and adequate protein, you burn off a lot of muscle along with the fat.

2) I don't like to get too preachy about processed foods, but you're eating a lot of them. If I eat too much processed food I usually feel bloated and fuller and heavier than I really am due to the sodium and related water retention. More whole foods...get your fruit and veg...nuts, berries, etc.

jacksonpt

Doesn't look like much to me...but here's just a couple of things I noticed:

1) you're using MFP's default macro setting (carb/protein/fat) which is pretty low on the protein side of things and high carb. I'd recommend upping you protein goals and decreasing the carbs. Keep fats at 20-30% of your diet...stuff like olive oil, nuts, avocados are excellent sources of monounsaturated fats that help you ward off heart disease and such.

You can manually change your macro goals by going to "My Home" > Goals > Change > Custom. A Common macro ratios...40c/30p/30f (also known as the "zone" or "zone diet"). Some people find this to be too much protein and have difficult meeting those goals...when I started out I did a 45/25/30 ratio until I could hit the 40/30/30. Getting a good amount of protein is important while dieting as it will help you maintain your lean body mass (do some resistance training as well). Without resistance training and adequate protein, you burn off a lot of muscle along with the fat.

2) I don't like to get too preachy about processed foods, but you're eating a lot of them. If I eat too much processed food I usually feel bloated and fuller and heavier than I really am due to the sodium and related water retention. More whole foods...get your fruit and veg...nuts, berries, etc.

agreed

KimMc60

Thanks. The fridge is a bit empty so I haven't had a lot of options, but I'll keep all of your tips in mind!