Advice needed

PetiteLittleFlower
PetiteLittleFlower Posts: 138 Member
edited January 28 in Health and Weight Loss
Hey all, I seemed to have hit a brick wall. No matter what I do I am not loosing so was hoping someone could look at my diary and give me some advice as to why. This week I have upped my exercise, I use a fitbit but this isn't complete accurate as when driving 50 miles yesterday it gave me 300kcal burn!!! Surely this cannot be right. Anyway I'm no diet expert at all so have no idea what I'm doing wrong. If I am under eating I will take all advice and increase food, I am no way trying to starve to loose weight I'm just trying to find what works for me. Currently my macros are roughly 40%carbs 10%fat 50% protein. I try not to consume a lot of fat as I have gall bladder problems. Also I have no chose my macros to be these % that's just what they have came out at

Replies

  • MzManiak
    MzManiak Posts: 1,361 Member
    Increase your fat to 25% and I don't think your protein is at 50% as it only gives you 70g with 2000 calories. Up it to whatever percentage gives you 85g.

    And, yes, you are under-eating most days. I'd suggest aiming for 1500 calories/ day and see where you are in 3 weeks.

    I'm not an expert, these are just my suggestions. You and I are pretty close in height/weight. Speaking of, you should probably include those stats here so people have more info to go by. Age/height/weight and activity level

    Good luck! :flowerforyou:
  • Helen_Luvnlife
    Helen_Luvnlife Posts: 230 Member
    Ok. I am no expert but I can give my opinion. You are not eating enough for your activity level. Second you are looking great. Take. Good look and decide if you really need to lose more. If you do I would suggest going on maintenance for a while to reset your metabolism. Find your BMR and TDEE. If you search on MFP there is great information on how to do this. Eat at your TDEE for a little while. If you gain cut back a little. Plateaus are frustrating but sometimes it's our bodies way of adjusting. After eating at maintenance for 3-4 weeks cut your calories again. It's a slow process but I always remind myself. I didn't gain the weight in a month, I won't lose it in a month.
  • PetiteLittleFlower
    PetiteLittleFlower Posts: 138 Member
    Increase your fat to 25% and I don't think your protein is at 50% as it only gives you 70g with 2000 calories. Up it to whatever percentage gives you 85g.

    And, yes, you are under-eating most days. I'd suggest aiming for 1500 calories/ day and see where you are in 3 weeks.

    I'm not an expert, these are just my suggestions. You and I are pretty close in height/weight. Speaking of, you should probably include those stats here so people have more info to go by. Age/height/weight and activity level

    Good luck! :flowerforyou:

    Think I will have to purchase some avocados then lol I got this % from fitbit. Stats:
    Age:26
    Height:5ft2
    Weight:123lbs
    Pretty active 5x a week
  • PetiteLittleFlower
    PetiteLittleFlower Posts: 138 Member
    Ok. I am no expert but I can give my opinion. You are not eating enough for your activity level. Second you are looking great. Take. Good look and decide if you really need to lose more. If you do I would suggest going on maintenance for a while to reset your metabolism. Find your BMR and TDEE. If you search on MFP there is great information on how to do this. Eat at your TDEE for a little while. If you gain cut back a little. Plateaus are frustrating but sometimes it's our bodies way of adjusting. After eating at maintenance for 3-4 weeks cut your calories again. It's a slow process but I always remind myself. I didn't gain the weight in a month, I won't lose it in a month.

    I have 4lbs to loose then I will go on to maintain. I know it doesnt seem i have any to loose but im atill holding fat around the front, my pic was taken in the morning before eating. i am dping alot of core work and starting to lift.How do I work out my maintinence kcals?i will try maintaining for a few weeks the reduce kcals later on. Also what's the difference between BMR and tdee?
  • MzManiak
    MzManiak Posts: 1,361 Member
    Fat2FitRadio.com

    Entered information: 26 year old female, 62 inches tall, weighing 123 pounds, BMI of 22.5 (Normal weight).

    From the information that you entered, you'd like to weigh 119 lbs.

    BMR: 1359 calories (amount of calories you burn per day simply by living)

    Activity Level /Daily Calories to meet your goal weight
    Sedentary (little or no exercise, desk job) /1610
    Lightly Active (light exercise/sports 1-3 days/wk) /1845
    Moderately Active (moderate exercise/sports 3-5 days/wk) /2080
    Very Active (hard exercise/sports 6-7 days/wk) /2315
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) / 2550
  • astrampe
    astrampe Posts: 2,169 Member
    Stop worrying about 4lbs - my scale weight can easily varies by 5/6lbs on one given day...

    Keep on lifting and eat more - you are under eating..

    Also, the fitbit will show 300cals burn during a 50 mile drive because you were still breathing and sitting and being alive for that time - that all burns calories - it's how you stay alive....
  • PetiteLittleFlower
    PetiteLittleFlower Posts: 138 Member
    Stop worrying about 4lbs - my scale weight can easily varies by 5/6lbs on one given day...

    Keep on lifting and eat more - you are under eating..

    Also, the fitbit will show 300cals burn during a 50 mile drive because you were still breathing and sitting and being alive for that time - that all burns calories - it's how you stay alive....
    [/quote


    I struggle to eat anymore. Any suggestions on low sugar snacks??
  • astrampe
    astrampe Posts: 2,169 Member
    Nuts, almonds, avocado, protein shake....
  • PetiteLittleFlower
    PetiteLittleFlower Posts: 138 Member
    Nuts, almonds, avocado, protein shake....

    I already have a protein shake, I'm going to try avocado but wasn't keen last time and I don't like nuts :-s that's why I have granola tk try and get some nuts but hide the flavor
  • smoofinator
    smoofinator Posts: 635 Member
    Nuts, almonds, avocado, protein shake....

    I already have a protein shake, I'm going to try avocado but wasn't keen last time and I don't like nuts :-s that's why I have granola tk try and get some nuts but hide the flavor

    What about nut butters? Peanut butter, almond butter, etc?
  • astrampe
    astrampe Posts: 2,169 Member
    Cheese, a glass of full fat milk, greek yogurt (not fat free..)
  • sympha01
    sympha01 Posts: 942 Member
    I'm TOTALLY NOT a qualified expert but I have gallbladder problems too. That 10% fat macro you're following does not sound right to me. I would talk to a doctor about that. NOT a health coach or someone at your gym or even a nutritionist: YOUR DOCTOR, seriously! Even the very best general fitness and diet professionals are not specialists in disease (which is what we're talking about here with your gallbladder), and the worst of them are just cranks with a few continuing education credits, an internet connection, and an axe to grind. (Sorry for the rant, whew!)

    Speaking of cranks: here's my personal gallbladder story about the horrors of a hyper low fat diet: my own gallbladder issues were actually triggered by my following a similar low fat diet 15-20 years ago when really low fat diets were common. I had really bad abdominal pain that went undiagnosed for years until I finally had a serious crisis and was in constant searing pain; no sleep no food for four days. Ended up in the emergency room of course, where I was FINALLY diagnosed properly and had emergency gallbladder removal. Turns out my gallbladder had grown to the size of a chicken egg and had become hardened over years of stress that had been triggered by a blockage in the past from UNDERuse (i.e., not enough fat in my diet).

    Anyway, just my personal story, your mileage may vary of course. As one doctor told me one time, neither the Creator nor evolution (pick your poison, or try a swig of both) made us out of cookie cutters: we're all a little different and weird. I don't have a gallbladder anymore, haha, but I'm careful nowadays to eat between 20% and 30% calories from fat -- I just try to avoid the evil but delicious fats from dairy for the sake of my arteries. Long live peanut butter and avocados!
  • PetiteLittleFlower
    PetiteLittleFlower Posts: 138 Member
    I'm TOTALLY NOT a qualified expert but I have gallbladder problems too. That 10% fat macro you're following does not sound right to me. I would talk to a doctor about that. NOT a health coach or someone at your gym or even a nutritionist: YOUR DOCTOR, seriously! Even the very best general fitness and diet professionals are not specialists in disease (which is what we're talking about here with your gallbladder), and the worst of them are just cranks with a few continuing education credits, an internet connection, and an axe to grind. (Sorry for the rant, whew!)

    Speaking of cranks: here's my personal gallbladder story about the horrors of a hyper low fat diet: my own gallbladder issues were actually triggered by my following a similar low fat diet 15-20 years ago when really low fat diets were common. I had really bad abdominal pain that went undiagnosed for years until I finally had a serious crisis and was in constant searing pain; no sleep no food for four days. Ended up in the emergency room of course, where I was FINALLY diagnosed properly and had emergency gallbladder removal. Turns out my gallbladder had grown to the size of a chicken egg and had become hardened over years of stress that had been triggered by a blockage in the past from UNDERuse (i.e., not enough fat in my diet).

    Anyway, just my personal story, your mileage may vary of course. As one doctor told me one time, neither the Creator nor evolution (pick your poison, or try a swig of both) made us out of cookie cutters: we're all a little different and weird. I don't have a gallbladder anymore, haha, but I'm careful nowadays to eat between 20% and 30% calories from fat -- I just try to avoid the evil but delicious fats from dairy for the sake of my arteries. Long live peanut butter and avocados!

    I don't follow it Hun I have just been consuming my kcals with foods I like. I har bought some almonds, avocados and penut butter.i will force the nuts down lol
  • sympha01
    sympha01 Posts: 942 Member
    Another healthy way to add fat to your diet (I know some people don't like them though): sardines! I've recently discovered that sardines are a great add to salads, and make an easy "pantry meal" when my meal plan allows me to have pasta. (Sardines + pasta + olive oil + lemon juice = OMG OMG OMG!). Apparently canned sardines don't have the mercury problems or the sustainability problems of other fish, and are surprisingly lower in sodium than I expected, so really guilt-free.

    And even though cheese has the evil dairy (saturated) fat, I keep some low-fat string cheese on hand and treat myself to it a couple of times a week.

    Sorry if I misinterpreted / overlooked your statement about your macros "just turning out" that way: you did say specifically that you were actively avoiding fat! :wink:
  • PetiteLittleFlower
    PetiteLittleFlower Posts: 138 Member
    Another healthy way to add fat to your diet (I know some people don't like them though): sardines! I've recently discovered that sardines are a great add to salads, and make an easy "pantry meal" when my meal plan allows me to have pasta. (Sardines + pasta + olive oil + lemon juice = OMG OMG OMG!). Apparently canned sardines don't have the mercury problems or the sustainability problems of other fish, and are surprisingly lower in sodium than I expected, so really guilt-free.

    And even though cheese has the evil dairy (saturated) fat, I keep some low-fat string cheese on hand and treat myself to it a couple of times a week.

    Sorry if I misinterpreted / overlooked your statement about your macros "just turning out" that way: you did say specifically that you were actively avoiding fat! :wink:

    No lol. What macros would be good?i have to limit dairy as I'm sensitive, I can tolerate some tho just not too much.
  • sympha01
    sympha01 Posts: 942 Member

    No lol. What macros would be good?i have to limit dairy as I'm sensitive, I can tolerate some tho just not too much.

    There are a lot of different opinions on macros, especially regarding the proportion of protein and carbohydrates. Various diets that are low in carbs and high in protein have been fashionable for a decade or so, but there's not a lot of consensus in the medical community agreeing with them; medical opinion tends to be somewhat against such plans. I don't advocate any specific plan, I just noticed the 10% fat and thought "way too low, I hope she's getting medical advice" as in, that's pretty extreme.

    Again, I myself am just a crank with an Internet connection and an opinion, I'm not a doctor. A doctor's advice is best. With that caveat and in the spirit of attempted helpfulness, here are some ranges. As long as everything adds up to 100 and you're within these ranges, I'd say you're at least following a path of moderation appropriate for a person who doesn't have any serious medical conditions requiring a therapeutic diet.

    Fat: 20% - 30% of calories, with less than 1/3 of those calories coming from saturated fats
    Protein: 15% - 30% of calories
    Carbs: 40% - 55% of calories
This discussion has been closed.

Categories